Uqheliso lomsebenzi umlinganiselo kuba iinyawo, izandla, neempundu. Indlela ukuba aqhumisele ngenqatha esiswini kunye emihlubulweni

Wonke umntu uyazi ukuba ukutya okunempilo - ezingundoqo ukuncipha. Kodwa kuya kunika iziphumo ezilungileyo, ngaphandle kokuba ngaxeshanye ukwenza imithambo nge izikali. Kuba wonk 'ubani ofuna ukunciphisa umzimba inkqubo ngamnye uhlengahlengiso zomzimba efunekayo. Ngoko ke, simele sinikele ingqalelo ekulungiseni kwiindawo ezininzi iingxaki. Eli nqaku osondeza iindlela ukulahleka ngokobunzima kwiindawo 10 umzimba. Khetha i imisebenzi embalwa uze ulandele yonke into.

Uqeqesho benemizimba kuphumelela kakhulu ngenxa yokuba umthwalo owongezelelweyo kubangela umsebenzi kakhulu ngokwahlukeneyo wathabatha izihlunu ezifuna ukulungiswa. Kwakhona, weighting kwandisa amandla, ukuchaneka kunye nokucaca amanyathelo. Kwaye konke oku kwenza le nkqubo ukuncipha ngokukhawuleza kwaye kakuhle ngakumbi.

Ukukhetha ukulinganiswa

Phambi kokuba woqhumisela ngenqatha esisu kunye esinqeni, ezinqeni, iingalo kunye nemilenze, kufuneka wenze isigqibo ngendlela eziqatha ibe dumbbell. abaqeqeshi abaninzi bakholelwa ukuba kuyimfuneko kukukhetha ubunzima leyo lula ukugcina kwi ubude ngengalo yakhe. Umzekelo, ngokuba abafazi abaninzi, eli nani 5 kg.

Ezinendingeko ukuphucuka umzimba natrenirovannosti ukuba kunyuswe umthwalo. Unako ukwandisa ubunzima arhente weighting (malunga nganye kg qho kwiinyanga ezi-2) okanye ukunyusa inani iiseti umthambo ngamnye. Kuba ekhaya ukusebenzisa ilingane dumbbells, kettlebells okanye iibhotile rhoqo ezaliswe ngamanzi okanye ngesanti iinkozo. Ezivenkileni ezobuchwepheshe, uya kufumana ubunzima kunye ubunzima adjustable, kodwa umthetho ngayo, imali eninzi. No mbi ngaphezu ibhotile, nto leyo ithathwa lula yi enkulu ngakumbi.

Wazi njani ukuba lixesha lokuba ukwandisa ubunzima? Bukela kwimpilo-ntle yakho ngexesha nge izikali. Ukuba uyakwazi ukwenza lula phandle kwaye ningadinwa kwindlela yokuqala, ngoko khululeka ukuthatha dumbbell onzima.

Imigaqo umzimba

Ubunzima inkqubo ilahleko ukusebenza, iingcali ukucebisa ukubambelela iqela lezindululo luncedo.

1. Ngethuba loqeqesho musa ukulibala ukuba agcine isondlo esifanelekileyo. Kufuneka ube iiproteni langoku, amafutha esempilweni carbohydrate ekutyeni. Kuphela ngale ndlela iya kutshiswa ngokupheleleyo kilojoules, kunye ubunzima - ukuze sime ngeenyawo.

2. Uloliwe, ukuba yonke imihla, amaxesha ezi-3 ngeveki kangangesiqingatha seyure.

3. Ngexesha nge ulwabiwo lumkani ukuba ukuphefumla. umthwalo olunzulu kuphela ziya aqhumisele ngamanqatha iiseli. Ukuba ukwandisa izinga lentliziyo kunye nenani Ukuphefumla.

4. Musa ukuzama ukunciphisa kabukhali ubunzima - luyingozi kakhulu. Musa Akuyomfuneko ukuba badiniwe ngokwabo, uqeqesho olunzulu kunye rhoqo kufuneka kwanele.

5. Control ubunzima amaxesha zakho eziliqela ngeveki.

6. Qinisekisa ukuba alternate imithambo ukuba izihlunu ezahlukeneyo ukuze xiphephana kakhulu kwi kwalapho.

7. Zama ukuba aqeqeshe ngokuhlwa kwaye kusasa okanye kusasa. Eli lelona xesha luncedo ukuncipha.

Ezi zikhokelo zilula iza kunceda ukuba aqhumisele ngenqatha esiswini kunye nelisemihlubulweni, iinyonga, imilenze neengalo.

ashushu-up

Phambi kokuba uqale ukwenza kunye ulwabiwo, yenza Amazing. Oku kuya kunceda ukulungisa umzimba ukuba umthwalo esebenzayo. Qala ukukhanya kukunaba komzimba. Yima nkqo, izandla qhagamshela kunye ndaxhwitha phambi kwakhe. amadolo akho kufuneka ungagotywa kancinci. Tsala iingalo zakho phambili uze ubuyele elirhangqiweyo. Bamba kwesi sikhundla imizuzwana 10. Emva koko olule phezulu, yade umnqonqo. Izandla ngasemva kwakhe kwaye uqhagamshele tsala umva. Ingaphinda-phindwa amaxesha amaninzi. Ngoku ukulungele ukwenza lo msebenzi kunye umlinganiselo ukunciphisa umzimba.

Khumbula! Ukuba ufuna ukulungisa izandla, umntla okanye amagxa - thatha dumbbell ngesandla. Ukuba ufuna ukulungisa isisu, ithanga okanye ezimpundu - inobunzima phantsi le ndzeni. Makhe kuziguqulela imithambo kuba ezahlukeneyo "kwiindawo ngxaki."

Amagxa, emva, isisu

Iinyawo zamagxa-ububanzi indawo ngaphandle, ngoxa bona ngokwabo ukuma nkqo. Housing ukuveza kancinane phambili, eguqa umva. Musa slouch, khawulitshitshise ikhaba. Ukuze kubekho uzinzo, u kunaba iinyawo zenu emgangathweni, bagobe amadolo zenu kancinci. Izandla dumbbells kufuneka ngembobo kwaye iingalo ibheke kancinci. Ngelo xesha baphakamise izandla zabo, kwaye esihlahleni kufuneka babheke phezulu. Musa wokulitshangatshangisa iingalo, eyile tsala. Izihlunu umva namagxa kufuneka waziva akhululeke. Yenza 3 kwezi iiseti maxesha 10-15.

Zomfana, ezinqeni kunye nemilenze

Lo msetyenzana elungileyo kunye nexesha elabelwe ezandleni yesiqephu asezantsi. Izandla ukuthatha dumbbells kunye nemilenze amalungiselelo ububanzi. Ukugoba iingalo zakho ze-push to esinqeni. iintshukumo eyenziwa kufuneka lukhulu. Ngaba ukutsibela ngoko ekunene, unyawo ngoko ngasekhohlo, khosi eguqa ngamadolo. Emva iiseti eziliqela izihlandlo 7 umsebenzi wezandla ukudibanisa. Ukwenza ukutsibela, unbend, bagobe iingalo, bawurhuqa ulwabiwo esifubeni sakhe. Qinisekisa ukuba omnye umlenze ngqo xa omnye libeke phambili. Akathetheleleki yi izihlunu gluteal, ngoko ke musa perenapryazhete umva. Kwakhona, hlale iingalo zakho esinqeni sakho. Kwakhona, ukuthatha iindlela ezimbalwa.

Esineendidi, emzimbeni

Iinyawo ushiye ububanzi zangasese, eguqa kancinci emadolweni. Gcina ngqo yakho emva kwaye itshintshe kancinane umzimba phambili, edibanisa ikhaba. Xa lo msebenzi kunye phezulu weighting ijonge phezulu, kunye nemfuneko qinisa isisu. Kwizandla ubambe dumbbells khosi ukugoba futhi unbend kubo, ngaphandle kokutshintsha indawo engqinibeni. Gcina umkhondo ndlela yokusebenza. izihlunu eladlulayo esinqeni kunye namaphephandaba. Umsebenzi ingqiniba, hayi emagxeni. Kulo mzekelo, izandla musa ukuzihlalela. Phinda lo msebenzi izihlandlo ezili-10.

obliques

Iinyawo amalungiselelo kancinane ngesandla thatha dumbbell. Yenza bend icala, ngelixa sliding emacaleni kwezandla zakhe. Landela le ndlela-7.

Oku kulandelayo kunye nexesha elabelwe iinyawo, ngokunjalo lokuba izihlunu osecaleni, nayo kuhle kakhulu. Thatha dumbbells ahlale phezu umthambo ibhola. Ukuyisusa kumacala ahlukeneyo, unceda bona imilenze ngaphandle ezihambayo umzimba. Nokukhuthaza ifuthe amagxa folokohlo phambili. Kuyanceda ukuba hupula zemithambo. Unako uthenge izileyi yokuthanjiswa okanye wenze iplastiki oqhelekileyo, ngokuthe ngcembe nzima. Ezibalulekileyo ezifana noqeqesho - wayeqhele kwaye ngokuphindaphindiweyo.

Amagxa, isifuba, isisu, ezinqeni,

Lala phantsi ekhukweni kunye emva kwakhe, imilenze somknite niphakamise. Kancinci Goba izandla zakho dumbbells kwaye baphakamise ngokwethu ngaphezu ibele. Zizalela esandleni, kwisihlahla ukuyiphatha umgangatho. Buyela indawo yokuqala. Gcina ezinqeni zenu off emgangathweni yaye bend umva. Landela intshukumo kakuhle, ngaphandle uphakamisa. Yenza iiseti 3 kwalo msebenzi kunye nexesha elabelwe ezimpundwini, isisu, esifubeni kunye namagxa izihlandlo ezili-10.

Isisu, ethangeni yangaphakathi

Uhlale emethini, agobe imilenze yakho iinyawo zenu ubeke phezu komgangatho. Phakathi ngamadolo, ubambe izikali. Izandla ukutsala ezinqeni ngobunono bagoba. Xa usenza imithambo Kholosa iingalo zakho. Zama ukuba singene amadolo dumbbell, ngoko khululeka izinqe zenu. Yenza ezi ntshukumo amaxesha 40 iiseti-2.

Isisu, ezinqeni, phambi ithanga

Kuba udonga ukwanga ezimpundwini iibhleyidi zamagxa, jikani kwamagxa. Gcina kwi ububanzi lakho iinyawo zamagxa, kunokwenzeka ukuba uzinzo becinga ukuba phambili. Kancinane agobe amadolo kunye izandla zakho mathanga dumbbells uprites ukusuka ngaphambili. Yanjalo, zama phakamisa iinyawo ngqo ukwenzela ukuba ngaxeshanye kunye emgangathweni. Toe kunye namandla phezu. Musa ukwenza utshintsho ngesiquphe yaye uphakamisa xa kusenziwa lo msebenzi kunye izikali. Kuba iinyawo kunye namalungu kuba buhlungu kakhulu. Yenza amaxesha 3 ukuya 10 phinda.

Isisu, ezinqeni,

Lala ngomqolo, phakamisa imilenze yakho ngqo. Amaqatha, ubambe izinto ubunzima ukukhanya okanye ibhotile yeplastiki (engenanto). Kunye umzimba, wabeka izandla zakho ezintendeni emgangathweni uprites. Phakamisa imilenze yakho imigudu esisu kunye ngeempundu. Kwiimeko ezininzi oku kwenziwe. Kukho kubaluleke ngakumbi ukuba i "ephakamisa" ingcinezelo esisu kunye ngeempundu. Yenza 2 iiseti izihlandlo ezili-10.

Ngeempundu, ethangeni emva

Okulandelayo, siya kuphumeza imithambo kunye nexesha elabelwe ezimpundwini kunye umva womlenze. Kuba oku kuma ngamadolo, iingalo ezijolise (okanye yesundu). Kwicala engaphakathi dumbbell idolo eligaqa. Umlenze efanayo kruthu phakamisa phezulu, ngoko asezantsi. Kule amadolo kufuneka ibe ngaphezu umntla. Uphinde amaxesha 12-15. Ngoku phinda wenze oko omnye umlenze. Qhuba enye indlela. Gcina iso esinqeni, asifanele SAG.

Ngeempundu, ethangeni lateral

Yima ecaleni udonga, engamarhoqorhoqo esandleni sakhe. Enye ngesandla ukuba ulwabiwo ethangeni ngaphambili. Phakamisa umlenze malunga kwicala izidanga malunga nama-45 ukusuka emgangathweni. Xa usenza imithambo kuba kwamathanga kunye isithende umlinganiselo kume kwaye sehlise sock kwaye unyawo phantsi. Ukuba kukho naziphi na iingxaki, inowuthi awo i lift. Ngaba iiseti 3 imitsi nangaphandle uphakamisa amaxesha 12 emlenzeni ngamnye.

Yenza umthambo kunye dumbbells ngokuchanekileyo kwaye ufumane yoko enkulu emva kweenyanga ezimbalwa!