Elolonga kwizihlunu zesisu: 25 imithambo best

Kufuneka sivume ukuba imisebenzi esisiseko esiswini yi hayi umdla kakhulu kwaye kube mnandi kuzalisekiso. Ngaphezu koko, ukukhuliswa nje umzimba eyehlayo ngokupheleleyo wonke umntu, akusoloko ndlela iphumelelayo nefuthe imisipha esiswini. Ukuba nesithukuthezi ngokuvuswa lomzimba, lixesha ukujonga ezinye zokuziqeqesha kakhulu ngakumbi umdla, engaqhelekanga kwaye esebenzayo xa kusingethwe izihlunu press.

Izandla emva intloko yakhe indawo lisalele

Kufuneka ukuba alale ngomqolo, phakamisa imilenze yakho uze ugobe amadolo zabo baze emva koko phakamisa izandla. Emva koko, hlala izandla emva intloko yakhe, uze phakamisa ukuba kwisigxina sabo sokuqala. Ukuba kuyimfuneko, sebenzisa dumbbells. Xa indlela enye kucetyiswa ukuba wenze malunga 15 nabathengisi evenkileni, kodwa uyakwazi ukunyenyisa ukuba imeko yakho yangoku ngokwandisa okanye ukunciphisa inani.

Iizangqa usebenzisa ibhola

Thatha ibhola ezandleni zakhe aze eme ukuze iinyawo zamagxa-magxa. Sithathe ibhola kwaye uqale ukuchaza ukuba ijikeleza emoyeni. ibhola Skrola izihlandlo ezisibhozo kwicala elinye, ngoko ukutshintsha, uphindaphinda. ibhola Medicine - le yinto kufuneka nakanjani ukufumana ukuba ufuna ukwenza umthambo olusebenzayo njengoko izihlunu esiswini kunye namanye amaqela kwezihlunu. Kulo mzekelo, kufuneka wenze izangqa yezilo, njengokuba wena, ngaphandle uyigobayo umva yakho.

ukuphosa ibhola

Kulala phantsi, ubambe ibhola zemithambo, phakamisa izandla zakho ibhola phezu kwakhe, niziphakamise imilenze yakho. Emva koku, ehlise iingalo kunye nemilenze zakho ephambana ubambe babathabathe emgangathweni. kwakhona Zigcine, kodwa eli xesha ubambe ibhola phakathi kwemilenze yakhe, hayi esandleni sakho. Kwakhona, ehlise iingalo kunye nemilenze zenu, ukugcina iinyawo ibhola. Wabuya ke Gcina izandla neenyawo, kwaye kubuya igqithe ibhola evela iinyawo ezandleni. Phinda amaxesha 10-20, kuxhomekeke imeko yakho.

Ukususela "Itheyibhile" kwi "swing"

Fumana phantsi kwaye beka izandla zakho enye ecaleni kwenye. Ndayame ngazo neenyawo zabo, uze ugobe amadolo uphose isinqe sakho ukuze wenze isibalo "itafile". Bamba le sikhundla, ngoko sibuyele ukuba uzakuyiqala ngaphi, kodwa musa ukwehlela emgangathweni, uze ume kancinci ezandleni. Kufuneka ahlale kweso sikhundla kangangexesha elithile, uze uphakamise isinqe uphinde oko thina phambi kwabo. Yenza 12-15 kophindo lwe exercises; kwaye kuphela uze ubuyele kwindawo yokuqala, ilahla isinqe nemilenze emgangathweni.

twist IsiRashiya ukuya kwisikhundla ehleli

Uhlale emethini, nsinya imilenze kuye, eguqa kwabo umva nokujikeleza kancinane. Khetha i umlinganiselo kwaye aqalisa ukuba umzimba wakho eliphezulu uphendulela kumacala ahlukeneyo. Vula kwi emacaleni omabini ukubalwa phindo mnye, enye ukuya kufuneka wenze nabameli ubuncinane elinesithandathu.

Enomoya eqala nge imithambo iribhoni

Hlala phantsi, wabeka amaribhili usiba yemithambo ngeenyawo zawo, ngoko alale ngomqolo niziphakamise iinyawo zenu phezulu iplagi tape. Emva koko, baqale nkxu unyawo lwakhe kuthi, ngokungathi ukwenza 'izikere ". Ngalo lonke ixesha unyawo lwakho lwasekunene ehla, luthi uphindaphindo omnye. Kufuneka wenze kophindo 10-15 phambi kokuba bathathe ikhefu. Ukuba ufuna ukwenza, umlenze kube nzima ephantsi ngezantsi kwi engile yondele kakhulu. Ngoko kuya kuba nzima ukuba ukubabamba, kunye nezihlunu zakho esiswini ziya kusebenza ngakumbi. Inani kophindo akatshintshi.

Iplanga ku iingalo

Fumana phantsi emethini ngobuso phantsi, uze phakamisa umzimba ukuze izandla zakhe wahlala phantsi kude engqinibeni. Gcina umva yakho uze ubambe le ndawo ukuba malunga nesiqingatha umzuzu.

Kuchitha le mazi yenkamela

Fumana ngamadolo akho, ubambe ubunzima kwaye cinezela ukuba ibele lakhe. Emva koko, bekwayame umva, lo gama ukugcina ngqo wakho. Buyela esasimi uphinde ngamadolo.

zinambuzane efile

Lala phantsi, phakamisa imilenze yakho, ngoko agobe amadolo ukuze yenze engile degrees asithoba, Abut ezandleni zabo. Kwi siphefumla, qinisa ingalo yakho yasekunene kunye nomlenze wasekunene kangangokuba ngaxeshanye emhlabeni. Thatha indawo yokuqala uze wenze into efanayo kwelinye icala.

Ukuziqengqa babemile

Sibeka izandla libe yibhola zemithambo, thatha isikhundla umva yakho tye. Emva koku, goba phambili, sivumele ibhola ukuqalisa phantsi ubunzima yakho, ngoku sebenzisa izihlunu zakho esiswini ukubuyela endaweni yaso yesiqhelo.

corkscrew

Phakamisa imilenze yakho ukwenzela ukuba babe yinto engile emgangathweni, uyibambe kwaye ushukume ndawonye. Okokuqala ukudlulisela ukuba kwicala lasekunene, bamba, uze ubuyele yokuqala kunye Phinda kwelinye icala.

Planck kunye uphendulela

Yima kwi bar, nokuphakamisa dumbbell. Phakamisa ingalo enye ukuya eluphahleni, ajike umzimba wakhe wonke. Bamba le sikhundla, nibuyele yokuqala, uze uphinde kuba kwelinye icala.

Yima ngomlenze omnye

Yima ngomlenze omnye, ungayami umzimba wakho phambili nokwandisa iingalo zombini phambili ukuze umzimba neengalo kufana emgangathweni. Ukubamba imali ukutsala omnye umlenze emva nje kakuhle ukwenzela ukuba eyayingqalene emgangathweni.

ball imithi

Yima nkqo nendawo ububanzi. Achole ibhola ngezandla zozibini ukuya kwicala elinye, kwaye ke ngoko lixhuzule i move kwelinye icala, njengokuba ukuba sicande iinkuni. Buyela ku yokuqala kunye Phinda kwelinye icala.

tikelo

Lala phantsi, phakamisa imilenze yakho nkqo ukuya eluphahleni. Ke asezantsi omnye umlenze ukwenzela ukuba intshi ukusuka emhlabeni kwaye ingqamene phantsi. Phakamisa umlenze uphinde ukuba enye.

Ethambekeni kwicala

Uthatha dumbbell ngezandla zozibini angayibambi phezu kwentloko yakho. Kancinane kugoba ekunene, ndokha ndihlale, uze kugoba ekhohlo.

Dog intaka

Fumana ngazitho zine, ngasemva kufuneka ngqo, kwaye ucinezele tight. Phakamisa iplagi kwengalo yasekunene phambili, wandise umlenze lakho lasekhohlo ngelixa eyadlulayo. Buyela ku yokuqala uze wenze loo nto, ukutshintsha izandla neenyawo.

Iplanga ku ibhola

Yima kwi bar, iinyawo kwi ibhola ejimini. Ke kancinane sisusa yona ngokwayo, ukukhulisa isinqe phezulu de umzimba wakho uya kuba i-engile degrees 90. Emva koko abuyele indawo uhambo oluqala phinda.

Iplanga ne utshintsho izandla neenyawo

Yima kwi bar, ngoko phakamisa ndaxhwitha isandla sokunene sakhe, ukwisinyusi umva umlenze ekhohlo. Bamba le sikhundla, ngoko ubuyele yokuqala uze utshintshe ezandleni nasezinyaweni.

Planck jump

Yima kwi bar, uze kume ukunyathela jump phambili ukuya ngasekunene. Xhumela emva ukubuyela bar, uze uphinde kwelinye icala.

Side umtya ku engqinibeni

Yima kwi bar esecaleni, Esayama ingqiniba yakhe, enye bend lakhe ngesandla kwi engqinibeni. Uyibhekise kwesandla eliphezu, ezansi kwi arc, uze ubuyele indawo apho ukuqalisa lo msebenzi.

Inja ubuka

Thatha inja ukuma, zibheke ezantsi. Ngokukhawuleza emva koko transfer ubunzima bakho bonke ezandleni zakho uze ungenise nedolo ekhohlo ukuya ebusweni, waza ke phakamisa omnye emilenzeni phezulu kangangoko kunokwenzeka. Emva koko zinokuwehlisa ukuze uthathe indawo apho ukuqalisa lo msebenzi. Inyathelo elilandelayo kukwenza iimeko okufanayo umlenze esahlukileyo.

ball Alphabet

Achole ibhola, yimani nkqo, imilenze avulekela ngaphandle. Tsala ibhola phambi kwakhe ezandleni uqale ukubhala nayo emoyeni alphabet. Uyakwazi ngokuthe ukwenza oonobumba ngakumbi nangakumbi.

Pose skier ne amathuba

Yimani indawo skier ngokuthi ngokuthatha dumbbell ngesinye isandla. Qala ukuze uphakamise dumbbell, ngokugoba ingalo uyibhekise. Yenza oku ukuze ngesiqingatha somzuzu, ngoko ushintshele izandla.

ilitye lokusila

Thatha dumbbells ezimbini, enye ngesandla nganye, yimani nkqo, imilenze avulekela ngaphandle. Ugoba kwaye uwise dumbbell emlenzeni ngokushukumisa izinqe zenu kwelinye icala, kunye nezinye icala kufuneka kuvuswa ngaphezu kwentloko yakhe ke kufuneka benze okufanayo, kodwa ngendlela eyahlukileyo.