Fitness ukunciphisa umzimba ekhaya. sinako ukufikelela kolu hlobo lweziphumo ntoni?

Abaninzi kuthi baye beva ukuba ukuze kuphunyezwe ifomu efanelekileyo kuyimfuneko ukuya zokwenza umthambo, apho ubugcisa bale mihla iya kusebenza ngenxa yenu. Kwakhona, ungakwazi ubhalisela umntu umqeqeshi uya kunifundisa fitness ekunciphiseni umzimba. Ekhaya namhlanje bambalwa kakhulu abantu abathatha inxaxheba kwezemidlalo ngokwabo, kodwa ndabulaleka. Enyanisweni, ikhaya ukusebenzisa yimpumelelo nohambo eninzi kumaqela ahlukeneyo ezempilo. Ngoku sijonga indlela asebenze ngayo umzimba wakhe kwiindonga zabo ekhaya ezine.

Plus wasekhaya

Enye izihloko kakhulu ofanelekileyo umfazi ngalinye zokunciphisa qethe. House, njengoko kanti, eneneni ukwenza nawuphi na umsebenzi, ukusebenza zonke iqela kwezihlunu single kwaye nsinya iindawo ingxaki. Ukongeza, iqala enjalo inazo izinto ezininzi ezintle. Okokuqala - oku konga ixesha. Akuyomfuneko ukuba aye kuzilolonga, ngoko ke, endleleni, ungagcina isibini iiyure - loo nto nakanjani. Okwesibini, uyakwazi ukugcina imali yakho. Abaqeqeshi Modern, yeha, bengengabo izanuse, yaye uya kunikela ezo umthambo ukuba ebesele eyazi. Eyona baya kwenza - kukuchonga uhlobo ngamnye kuwe. Kaloku, yaye, okwesithathu, abakwazi ukuba neentloni ekhaya omzimba wayo. Njani abantu ubunzima kwemfuneko kunye nabantu ezibhityileyo wokujoyina iklabhu kwi ukutya qethe. Ekhaya uyakwazi ukuqhuba ngaphandle kwimeko enjalo, hayi kompleksuya kwaye kulingana enye. Ngenxa yoko, umsebenzi wakho uya isiqhamo ngakumbi, kwaye unokuba neqhayiya.

ashushu-up

Imisebenzi Fitness ukunciphisa umzimba ekhaya uqale umzimba efudumeleyo-up. Ngoko wehlise ingozi ubunzima obungakumbi kunye nesifo sentliziyo. Ukuzifudumeza-up ilula, yaye lujoliswe onke amaqela izihlunu, apho siza kuqhubeka ukusebenza. Nantsi indlela yokwenjenjalo:

• INtloko ukujikeleza losiba kunye ebalwa.
• Eyendawo izandla zakhe phezu kwentloko yakhe, ngoko yayame phambili, ngokuthatha iibhrashi phantsi.
• Kwamaxandeka engontsini umntla.
• Uzibhuqa izithende kunye iikawusi.
• Ukutsibela phambili.
• iinyawo Mahi.

Ukomeleza imisipha esifubeni

Ukuba uneengxaki umzimba, mhlawumbi udinga ilifti webele nencinane. Thina sithetha zeplastiki, kodwa malunga nemithambo imfanelo esiqhelekileyo umzimba. Uyakwazi ukusebenza ekhaya kunye dumbbells, leyo zandisa umthwalo, okanye ngeebhotile zeplastiki yesiqhelo ezaliswe ngamanzi.

• Pushups. Yonke imigangatho, coca ngezithandelo kunye basonta izihlandlo ezili-10. Ukuba umsebenzi kunzima kakhulu kuwe, ungenza kuzolula amadolo floor.
• Esiwenza cinezela dumbbell kwibhentshi. Xa indawo esezantsi iingalo isithabazi ubuninzi emacaleni, phezulu - tsala kangangoko kunokwenzeka.
• Yokuzalela izandla. Lala phantsi, ezandleni a dumbbell. Ukuqondisa iingalo akumisele ikhusi, ngoko exutywe ngesandla ngaphandle ukugoba kwi iingalo.
• Kwakhona ngempumelelo isebenza umsebenzi olungileyo endala. Ukusenga izandla zakhe kwinqanaba esifubeni, ngoko ukubanyanzela ukuba sonke. Kweli nqanaba, izihlunu pectoral kufuneka zizame kangangoko kunokwenzeka, okukokwenu kugungqa.

press Owenza

Ngesisu - ndawo kakhulu yingxaki, nkqu abafazi ezinqinileyo. Ngaphezu koko, ukuncitshiswa umthamo wayo kwimeko nganye nganye. Othile ulahlekelwa ubunzima ngokukhawuleza ukusuka uhlobo olufanayo imithambo, kodwa umntu kufuneka zoqeqesho rhoqo yindinisa. Sinikezela inkqubo qethe avareji ukuba unciphise umzimba ekhaya, libulela bonke abo basebenza imisipha esiswini.

• press Upper. Ndalala phantsi, amadolo zityediwe, phakamisa amagxa kuphela. Chin icinezelwe nxamnye entanyeni yakhe.
• press esiPhakathi. Le meko ayizange iguquke, kodwa ngoku kuya kufuneka ukukhulisa yonke umntla. Gcina ngqo yakho intloko.
• press Lower. Engqengqe ngomqolo, imilenze ngqo, iingalo emacaleni akhe. Siya kumisela kunye zombini imilenze kwi-engile 90 ndiwuxinzelele phantsi. Kucetyiswa ukuba enze lo msebenzi ngokucotha, ephethe iinyawo zakhe isibini eesentimitha ukusuka emgangathweni.
• Linegunya. Indawo - engqengqe ngomqolo, amadolo zityediwe, iingalo wazolula phezulu. Ngoku ngaxeshanye ufike ngamadolo isisu sakhe uphose umzimba wakho eliphezulu.

Indlela ukufikelela ezimpundwini Brazilian?

Defined glutes inzima. Uqheliso ezichaphazela ngqo kubo, zimiselwe iingongoma ezimbalwa. Ukuba kwenziwe kakuhle, isiphumo ayisayi kuthatha ixesha elide.

• Squats. Esiwa phantsi, zithambekele phambili umzimba, kodwa emva akuthethi aguqe.
• Ukutsibela. Ukuba usebenza ezinqeni, kungekhona nje ukushushubeza, ngoko wenze lo msebenzi kancinci.
• Ukhwela isinqe. Lala ngomqolo yakho, imilenze baphikele kwi kwamadolo. Ngoku uphakamise asezantsi iinyonga, abahluza kunye ezimpundu. Kucetyiswa ukuba enze le ndinyana zingezantsi iindlela ezine. Okokuqala, wabeka imilenze lempundu kwabanye, ngoko hlobo nganye esandleni, kwisigaba sesithathu - lubekwe umgama omkhulu, owesine - beshiya ububanzi ngaphandle, kodwa ukukhulisa isinqe, kwangaxeshanye ukunciphisa amadolo.

Qinisa zonke kwamathanga

Ukuba ufuna ukunciphisa ivolyum ezinqeni, okanye lahla le ebizwa ngokuba 'iindlebe' eza kunceda ukomelela ukunciphisa umzimba ngokukhawuleza. Izindlu uyakwazi ukwenza umthambo iyiyo yokusombulula ngokukhawuleza le miba.

• Ukusuka isikhundla uvaleke kwi isisu ukukhulisa imilenze enye phezulu, abahluza imisipha yakhe.
• Ngoku ke wenze kwi emqolo nokonyusa imilenze kwi-engile degrees 90. yanjalo ukwenza umthambo isithuthuthu isikere kwesi sikhundla.
• Zashagivaniya kwi bhokisi. wabeka nje ukuphakama obutofotofo phambi kwakhe, kwaye zashagivayte naye.
• Isimo esinqeni kakuhle kuchaphazela imithambo yokuzolula. ixesha ngasinye ukuzityhala ukuba ahlale (okanye azame ukuhlala) kwi twine. Umsebenzi wokuqala ngokusebenzisa longitudinal, ngoko enqamlezileyo.

UPawulos

Kukho nenye ezincinane equka ukutya qethe. Housing enqwenelekayo ukuba intambo okanye treadmill. Zonke ukuzilolonga ngasentla kufuneka mzuzu kunye Cardio. Ke inkqubo kukukhawulezisa ukwehla kobunzima, njengoko izihlunu ngokwabo ezimpontshelwa ngokukhawuleza. Tsiba ngentambo kuyimfuneko imizuzu emibini. Kwi kwingoma ubaleka ukusuka km-1 ukuya kwezi-2 (schuscheniya ukuya wayedinwa ukukhanya).