Cinezela gungqa zohlelo eholweni nasekhaya. Nge lula bethu ukufunda

Summer, nolwandle kunye elwandle - ukuba uhlobo kweekhonsepthi oqhagamshelwano phakathi, ihlaba abafana namantombazana ukutsala umzimba wakho ukuya kuma kunokwenzeka. Isenokuba kuba phezulu athleticism, kodwa umzimba yesiqhelo neyi etsala ingqalelo ngaphezu isisu unokukhawuleza kunye nokuguga jikelele yakho "umzimba." Kwaye phezu kwesi siseko, nto leyo ithetha ugqatso umzimba ezintle, abaninzi avumele ezinkulu, ukuba akukho jikelele, imposiso: ngaashi ukuba kusasa okanye ngokuhlwa walks, ukwenza amawaka lokuhlala-ups esendimbaneni, ukucwangcisa ugwayimbo indlala kunye namanye amabali. Kweli nqaku siza kuzama kangangoko kunokwenzeka ukuba agubungele le miba, ukubonisa kufuneka kukunyikimiswa oko wesekethe cofa, ukubaleka, ukutya. Masingabi tsala i "umsila ikati kaThixo" aqale!

Ngoko jiwuzisela cinezela scheme. Mhlawumbi lo qela kuphela izihlunu, nto leyo ilula ngokwaneleyo ukumpompa nasekhaya, nangona ngempumelelo kangangoko ku ejimini. Kwaye akukho ngenxa yokuba izindlu awunayo mmangaliso-simulators, abaqeqeshi kunye "umoya" okhethekileyo. Eyona nto kukuba kwiholo, ukwenza ezininzi ukuzilolonga (squats, deadlifts, oomatshini umlenze , njl) ebonakala kakhulu ezikude esuka kwizihlunu zesisu, nguye lowo ufumana umthwalo yengonyama, ngoko ngomtshini kwaye lukhula izihlandlo eziliqela ngakumbi kakuhle. Nangona kunjalo, le ndlu yinto elungileyo. Boys, Kakade ke, ityhubhu asebenze akungekwazeki ukuba kubonwe ngokugqibelela kwazo, kodwa ke isiqinisekiso umzimba slim. Wenza iinkqubo 2 ndiwanyikimise eendaba: ekhaya kunye kwiklabhu lezempilo. Zahluke kakhulu, ngoko kuyacetyiswa ukuba aqhelane zombini. Kodwa kuqala, angasusa iintsomi ukuze badla okukruqulayo kubantu abaninzi, ukwenza amawaka kophindo, wena musa uphucule izihlunu zakho esiswini, and vice versa - ukwenza okubi; enikina cofa mnye, akuyi unciphise umzimba esiswini, ngokuba nokunciphisa indawo amanqatha akwenzeki, no-90% ngempumelelo yakho ilahleko ubunzima - yinto yokudla.

scheme Swing kwigumbi cofa

Iveki 1-2:

1) Ukukhulisa imilenze kwi vice kwi bar (enye ukuzilolonga zinzima) - 3x7.

2) Phakamisa imilenze elele - 4x20 (25).

3) linegunya Classical - 3x30 (50).

Iveki 3-4:

1) Ukuphakamisa imilenze phezu kwepali enqamlezileyo kwindawo vice - 5x10.

2) ezinamathele lift (elele kwi kwisitulo uthambekele) - 3x30 (50).

3) linegunya Classical - 3x30 (50).

Iveki 5-6:

1) Ukuphakamisa imilenze phezu kwepali enqamlezileyo kwindawo vice - 5x10.

2) Ukucofa isitulo yamaRoma - 4x25.

3) I-curl oxwesileyo kwi 4x12 block.

Nantsi itafile ndaba kufika. Ngaphezu koko, umntu kufuneka ukhethe imisebenzi "ngokwayo". Ngoko kukho umthambo ukuba nempembelelo engcono. Njengomthetho jikelele, ngokuxhomekeke ukutya ngqongqo (kulo naliphi na ityala ayikwazi yindlala!) Wathatha ngokuchanekileyo inkqubo noqeqesho ngendlela zezona ityhubhu ezifanayo (ukuba zombini amakhwenkwe kunye namantombazana) kuyabonakala sele kuqeqesho ngenyanga 2-3. Kaloku, hayi kakhulu elide kakhulu ukufezekisa eli phupha!

Swing scheme press ekhaya

Ngenxa yoko, inkqubo ukufunda ekhaya. Enyanisweni, awukwazi ukutshintsha imithambo, kodwa ukwandisa kuphela umthwalo ekhaya.

Iveki 1-2:

1) ilenze emgangathweni - 3x50.

2) Ukwanda ngaxeshanye iingalo kunye nemilenze elele - 3x10.

3) Umthambo "Imbaza" - 3x10.

4) linegunya kunye lesiquluba phezu kwesitulo - 3x15.

Le mithambo kwanele. Kwiiveki zilandelayo imithambo-3 yokugqibela kufuneka ukongeza nabameli 5 ude ufike 30.

Kuko konke. Le ndlela iza uvumele wena ukhethe ngokukhawuleza nangokulula ukumpompa up izihlunu zakho esiswini. Ukuze nokukhuthaza ifuthe multiple emane kusasa / ngokuhlwa ekucetyiswa ukuba imizuzu 20-30 ngesantya. Kakade ke, ukutya. Konke ekufuneka ilandelwe kulo - kukunciphisa ukusetyenziswa wekhabohayidreyiti ngokukhawuleza (iilekese), namafutha (amafutha ezihluthiyo, phezu koko, uyacebiswa ukuba badle), kwaye andise ukuthathwa ifayibha (kukhethwa imifuno, kodwa kunokuba iziqhamo elincinane). ithamsanqa!