Ukuzifudumeza phambi koqeqesho yendlu kwabasaqalayo

yokuphila usempilweni - oko kuluncedo kakhulu ngokupheleleyo bonke abantu, njengoko ikuvumela ukuba babe nesimilo esihle nje kuphela kodwa ndiziva ndonwabile. Ngoko ke, wonke umntu kufuneka ucinge into yokuba amanye ixesha labo tirhisa kwimithambo eya komeleza izihlunu zakho, usizi lwenu amanqatha engaphezulu, ukuphucula ukusebenza kwentliziyo kunye namanye amaziko. Noko ke, abantu abaninzi nje isizathu. Azikho inxaxheba kwezemidlalo ngenxa yokuba ukuya ejimini - oko kubiza, axakeke, ixesha elide, njalo-njalo. Zonke emva kwexesha ebuya emsebenzini yaye akufuni ukuba nantoni na ngaphandle ukuphumla. Kambe ke nantsi eyona ndlela engalunganga, nokuba ukufumana ixesha umthambo elincinane kusoloko kusenzeka. Kwaye kubhalwe ukuba ku ejimini, kuba kunokwenzeka ukuba ukuqeqesha ekhaya. Kuphela apha kufuneka ukuba silumke kunene, ngokuba akuyi kuba umqeqeshi uya kubonisa zonke nokucacisa, kunye nabantu abaninzi ndenzakale emva kweseshoni yokuqala. Isizathu - ukungabikho eshushu-up. Kodwa imfudumalo-up - yinxalenye ebalulekileyo uqeqesho, oko kukhokelela sehlise izihlunu zakho, ukufudumala Yolule kubo, ivumela intliziyo ukuqhelana nokwanda imithwalo. Ngokubanzi, oko aku- into iluncedo. Yaye kweli nqaku uza kufunda ukukhangela indlela eqhelekileyo ashushu-up phambi kokuba ukuzilolonga ekhaya.

ugoba

Ukuzifudumeza kokuba ukuqeqesha ekhaya kufuneka luqulathe igama iseti olulandelenayo ezahlukeneyo, ngamnye apho kuyimfuneko ukwenza ixesha analo lifutshane. Umzekelo, kucetyiswa ukuba ukuqala pinholes phambili ukusuka babemile. Kufuneka ukuba ngamaxesha athile ukuba ukugoba uthinte iminwe umgangatho phakathi kweenyawo zenu ngaphandle kwi ububanzi egxalabeni. Kucetyiswa ukuba lo msebenzi imizuzwana malunga namashumi amathathu kwaye emva koko uyakwazi ukuqhubeka ngoko nangoko elilandelayo. Njengoko sele sibonile, efudumeleyo-up phambi kokuba ukuzilolonga ekhaya akuthethi kuthi kubekho ithuba elide phakathi imithambo, njengoko ngamnye kubo kwenziwa ngokukhawuleza kakhulu.

Ukuphakamisa amadolo

Le imizuzwana ezingamashumi amathathu, nto leyo iza kuqulatha ashushu-up phambi ukuzilolonga yakho ekhaya, kufuneka ibandakanye iilifti emadolweni imi kwindawo enye. Kuphela eli xesha, iinyawo zenu kufuneka sime siyimbumba-ububanzi ngaphandle, yaye kunye - ukuze ukwazi ukufumana elungileyo Zolule izihlunu kwaye ezolile ukugcina kwemithwalo emi ngomlenze omnye. Ngoko ke, qala ngokuziphakamisa ngomlenze omnye phezulu, uyigobayo kwi edolweni, kwangaxeshanye siqonde amadolo ngezandla zozibini bayiqhube wena. Ekuqaleni, usenokuvakalelwa ukungakhululeki, eya kuthabatha indawo ngoko nangoko. Oku kuthetha ukuba izihlunu zakho engekakulungeli ukuba umsebenzi esinzulu, kodwa ukuzilolonga kwabo ukubalungiselela. Tshintsha unyawo uphinde le nkqubo izihlandlo eziliqela. Ukuzifudumeza phambi koqeqesho indlu amantombazana kwaye oku iphele. Guys Kwakhona zama ukuba nzima umsebenzi wakhe, esebenzisa iintsimbi.

Le nokujikeleza lateral

Ukuzifudumeza phambi kokuba ukuzilolonga ikhaya kumadoda zingohluka oko wanikela amabhinqa ngenxa badla abantu ngokwesini ezahlukeneyo zisebenza kumaqela kwezihlunu ezahlukeneyo kwaye ifuna umthwalo ezahlukeneyo ezi izihlunu efanayo ukuzifudumeza kubo. Kodwa ukusetyenziswa xa lilonke kuya kuba njalo kubo, amadoda nje, apho kunokwenzeka, kunokuba nzima inkqubo ngokwayo, kodwa musa ukusebenza apho, ukusetyenziswa izincedisi ezongezelelweyo ezifana ubunzima okanye dumbbells.

Kodwa ngoku lixesha lokuba sibuyele ngqo kuqulathwe Amazing. Lo msebenzi ulandelayo uza kuwe imizuzwana mathathu efanayo, kwaye apha kufuneka zithambekele kwicala ngaphandle kokuphakamisa iinyawo off phantsi. Oku kukuvumela ukuba shushu i obliques. Nzima ukuzilolonga kuba ngolu hlobo lulandelayo: xa ibheke ecaleni ukuze uphakamise ingalo malunga phezu kwentloko yakhe, lo gama ukwenza akukho namnye, kodwa ezimbini ukuthambeka springy, ngaphambi kokuba abuyele ngaphakathi kwindawo yokuqala. Kwaye ngoko ke kufuneka efudumeleyo-up phambi kokuba ukuzilolonga ekhaya. Photo yeengcali ezahlukeneyo zemidlalo kunokukunceda uqonde, balangazelela nendlela ukwenza imithambo.

ISetyhula zeziphakamiso ngezandla zakhe

Yintoni na le ashushu-up phambi kokuba ukuzilolonga ekhaya? Qala imfudumalo-up sele kudlule, kodwa kusekho okuninzi beemvavanyo ukunceda ushushu up izihlunu zakho phambi umthambo. Ke kaloku kwafika ekujikeni emagxeni, leyo Unganawo umthwalo enkulu. Ukuba bahlanganise kubo, kufuneka ukuba wenze ujikelezo elijekelezayo lwe iingalo zombini phambili umva. Ungakwenza oku ngexesha okanye nzima umsebenzi wakhe sakujika ngezandla zozibini ngaxeshanye. Lo msebenzi kufuneka ukuba ube nzima kakhulu, kodwa ke uya kuba nombulelo kuye, emveni kokuba umthwalo onzima phezu emagxeni, baya buhlungu xa phi. Ukuzifudumeza phambi koqeqesho indlu amantombazana kwakhona ziquka i umthambo, njengoko umnikelo wakhe ukuba enze nkqu ugrade zokuqala kwiiklasi physical education.

ekhwela izindlu

Ukuzifudumeza phambi koqeqesho yendlu kwabasaqalayo kufuneka uqinisekise ukuba ufaka umthambo eziza zilifudumeza izihlunu esiswini, njengoko oku liqela ebaluleke kakhulu kwezihlunu. Bona inxaxheba kuzo zonke imithambo zoqeqesho kakhulu, kangangokuba cinezela kufuneka ziqiniswe kuqala. Lo msebenzi kufuneka agcwalise sele ixesha elide - malunga ezimbini nemizuzu. Kufuneka kulala phantsi emgangathweni, Yolule imilenze yakho, uze uphakamise umzimba uze ujonge iinzwane zeenyawo zakhe. Iza kuba negalelo okungephi imisipha esiswini. Ukuba ngaba uziva nawuphi umphumo izihlunu zakho esiswini, ungenza ngokuthe ngcembe ukwandisa engile umzimba okwenyuka. konke kuxhomekeke kwiimeko zakho. Unga Niziphakamise umzimba ukuya i engile degrees asithoba, ngoko olule iminwe Iinzwane, xa uziva ukuba ayakwazi oko.

Ukuphakamisa umzimba kunye nentloko

Msebenzi uya kuba efana ezidlulileyo, eli xesha kuphela kufuneka alale isisu sakho, niphakamise ngexesha elifanayo intloko yakhe emagxeni kunye nangomlenze omnye. Yenza lo msebenzi kufuneka ibe ngaphantsi kwe ezidlulileyo. Ixesha efanelekileyo malunga mathandathu kwimizuzwana. Ukuba ucinga ukuba omnye umlenze akwanelanga, unako ngaxeshanye phakamisa zombini ngoko nangoko uze agqunywe nabo emoyeni ixesha elide kangangoko kunokwenzeka. Ngoko ke ungaqala ukufaka izandla zakhe emacaleni, okanye basifakele emva kwentloko yenu, kodwa ungayibaxi. Khumbula oku Amazing, hayi ukuzilolonga, kunye nomsebenzi wakho ukuba ukuphuhlisa izihlunu, kodwa kuphela uxovule zabo.

umlenze lift

Kwakhona oku kulandelayo kuya kufuneka ukuba enze umzuzu kwaye ukusuka kwindawo uvaleke. kuni le ndawo yodwa xesha kuya kufuneka ukuba alale ecaleni layo, ngokubeka isandla phantsi kwentloko yakhe, ukuba ayigcine wayiphakamisa. Kakuhle eli umthambo ukuba kamise omnye umlenze, abavalelweyo naye emoyeni esehlisa umva. Yenza oku imizuzwana amathathu, uze Ndisibuyisele phezu kwelinye icala, athathe isikhundla efanayo uze uphose omnye umlenze kakade.

pushups

Enye msebenzi eziya kukunceda ukuba olule kwaye zilifudumeza izihlunu emzimbeni wakho ngendlela - sayo ukutyhala-ups. kuwe kuphela ukuba sizikhumbuze kwakhona ukuba logama nje bengasetyenziswa umthambo yinxalenye, kodwa kneads kuphela. Ngoko ke, qinisekisa ukuba ngomzuzu omnye, uthathe ixesha lakho kwaye ungayibaxi. Thatha isikhundla ukuba uya kuba kakhulu lula, yaye wenze lokutyhala-ups kwi nesantya free. Lo msebenzi wenza ngqo kumaqela kwezihlunu eziliqela, ezinye zazo oye waxovula ngaphambili, ngoko akukho ingozi ukuba uya kwenza kubo mkhulu kakhulu umthwalo.

Ukuzaliswa koqeqesho - Cardio

Kowokugqibela lokugqibela Inqanaba msebenzi iya kwahluka kancinane engaphambili. Yonke kwenziwa imisebenzi ngaphambili zenzelwe ukuqinisekisa ukuba izihlunu zakho ukufudumala, ukufudumala, wazolula njengoko kufuneka, ngoko ke kunaba ngaphandle nokoyikiswa umonakalo ekusoluleni okanye nihlinza. Kodwa loo nto zonke, yintoni efudumeleyo-up. Njengoko kuchaziwe ngaphambili, ngexesha ekwenziweni umthwalo umthambo onzima ezinkulu kuchaphazela kuphela izihlunu zakho, kodwa intliziyo (oko kukuthi kwakhona umsipha). Kodwa ukuba alolulele ngendlela eqhelekileyo wena ungafumani, ngoko kufuneka ukubhenela kwiseshoni yoqeqesho olulodwa phambi leyo a zidlala Cardio. kubume bayo kukwandisa kancinane umthwalo entliziyweni yakho, ukuze ukuba ulungele ukuba imisebenzi enzima ukuba uza ukwenza. Kardiorazminka ilula: onayo malunga ezintathu nemizuzu ukwenza loo khosi yayibaleka ndawo itsiba-tsiba. Le yindibaniselwano uya kukunika oko akufunayo, kwaye ngethuba uqeqesho akuyi kuba abaneengxaki intliziyo, ukomiwa, uzive iintlungu esifubeni ecaleni layo, njalo-njalo.