Gym ekhaya: indlela ukumpompa ekhaya

Kakade ke, ufikelelo kwi-umthambo yeyona ndlela ilungileyo ukumpompa up izihlunu naluphi na uhlobo. Ngenxa yokuba kukho umntu ukufumana ingcebiso kwingcali ngexesha umthambo, yaye kwangaxeshanye sithabathela ingqalelo amava zonke iimbaleki ezingqongileyo.

Kodwa utyelelo yokwenza umthambo kuthatha ixesha elininzi, nto leyo kakhulu echithwa endleleni @UnathiKondile imijikelo simahla ku ejimini. Ngoko ke, abanxibe impahla lunokwenzeka kwaye ekhaya. Ngaphezu koko, maxa wambi umntu nje akunakwenzeka ukuba rhoqo ukuya kwi gym, okanye ufuna ukwenza uqeqesho olungaphezulu ekhaya.

Kaninzi newbies becela ukuba yokumpompa njani ngasemva kwendlu. Kuba yenye yeempawu eziphambili qete. Oku kumalunga izihlunu kwaye liza kuthetha ngayo kweli nqaku.

Zeziphi imisipha umva

Ukuze siqonde ukuba ukwakha indlela ebuyela ekhaya, kufuneka ufunde ingcaciso ebalulekileyo. Okokuqala, izihlunu umva bohlulwa babe ngamaqela amabini - i lat elide. symmetrically Bona zicwangciswe ekhohlo kwicala lasekunene lomzimba womntu. Okwesibini, kufuneka wazi ukuba imoto latissimus enze umsebenzi wodwa, nokuzeka - ukuxhasa umqolo. Ngoko ke, ingqalelo kufuneka inikwe omabini la maqela.

Kwakhona iintlobo ezahlukeneyo zihlunu, ngasemva wahlulwe zayimimandla emithathu - aphezulu, phakathi nolusezantsi. Ngoko ke, ukuze yokumpompa phezulu emva ekhaya, kufuneka uthathe ingqalelo ukuntsonkotha ngesakhiwo komzimba womntu. Xa ngokwenene uninzi imithambo ngomqolo ezisisiseko, oko kukuthi, zibandakanya amaqela kwezihlunu ezininzi, nto leyo eya kunceda lula le nkqubo yoqeqesho.

Uqheliso lokuba izihlunu elide emva

Ekubeni umnqonqo linoxanduva lokugcina nkqo ukuma nomzimba indawo, izihlunu elide zithathwa njengenye iinkqubo zokuxhasa ubomi ezisisiseko zomzimba womntu, nangona nje ukuba kusekwe ngokomzekeliso dystrophy. Ngoko ke, ukubuza umbuzo, ukumpompa indlela ebuyela ekhaya, lo mfundi kufuneka aqonde ukuba izihlunu ezintle ezisebenzayo alwenzeki ngaphandle umzimba usempilweni.

Eyona nto kufuneka ukhumbule - ngexesha umthambo, esebenzisa ibambelele umqolo kufuneka ngqo kwaye angazange aguqe. Oko kukuthi, kufuneka ukusebenza izihlunu, hayi kwalapho.

Lo msebenzi ilungileyo uphuhliso izihlunu elide ingqalelo deadlift. Faka Nge phantsi phambi kwakhe, ukusunduza imilenze zamagxa-ububanzi ngaphandle, kancinane libagobe kwaye nzima uthabathe sithuba. umsebenzi wakho - yokulungisa ngokupheleleyo imilenze yakhe ukuze bar na ezandleni ubuza, uze ubuyele ngqo. Emva koko, isithuba kumele isuswe uphinde umthambo izihlandlo 10-12. ixesha lilonke ukubhabha indlela kufuneka kungene hayi ngaphantsi kwe-40 kwaye imizuzwana ngaphezulu kwe-65.

Ukongeza deadlift, ungasebenzisa squats rhoqo. Abayi kuphela komeleza umnqonqo kunye nomlenze kwizihlunu, kodwa ukuphucula yokuma kwakho kwaye andise amandla emva kwakho asezantsi.

Uqheliso for lat

Ngoku makhe ugqithele komnye umbuzo - yokwakha indlela back ububanzi. Latissimus dorsi "amaphiko" okanye "umthi weKrismesi" kwi parlance eqhelekileyo kudla ukubizwa. Banika lo mzobo oxandileyo ezinye "elingunxantathu", kwaye banoxanduva ngeminqweno phezulu kunye phambili kuye. Ngoko ke, lo msebenzi engundoqo ekhaya uya kuzinyothula ezi dumbbells kwi ithambeka kunye iphakama.

Eyendawo - le ndlela ilula nesebenza ukwenza imithambo kwaye ucinge ukumpompa njani ngasemva kwendlu. Eyona nto ibalulekileyo - ukugcina isindululo anencasa awazise ekupheleni. Ukhetho kunye tsala-ups inokuba okuninzi.

Umzekelo, i-njengesiqhelo okuwisa aphuhliswe kakuhle izihlunu ephakathi umva. A sinye wenza ibambelele ngokubanzi, isiphumo silungileyo inxalenye yawo aphezulu. Ukongeza, uyakwazi kunifumana iziphindwa lamiswa isondela, okanye xa udlala neqabane.

Enye imidlalo ethandwa ngu "sweatshirts". ngamanye amaxesha ibizwa ngokuba "Herringbone." Wena baqalise umsebenzi kanye, rhoqo iyatshintsha iqabane nangokuphumla kuphela ngexesha layo. Imithambo enokwenziwa ukuya ku tsala-ups ezintathu, phezulu ukuya ezintlanu okanye ezisixhenxe. Emva koko kufuneka kwenziwe ukuze reverse. Omnye "umdlalo" ixabiso lonke ukuzilolonga kwaye ngokuqhelekileyo kulandela ipatheni: 1-2-3-4-5-5-4-3-2-1.

Bayakulangazelela ngokwayo - enye iintlobo lat. Ukuze lo msebenzi, kufuneka uthathe isitulo, nxiba edolweni yakhe eyodwa ezinye nyiswe kwezinye esandleni sakhe. Ungqiyame phambili, phakamisa ubunzima (ubunzima dumbbell). Ngasemva kufuneka ahlale flat. Umthwalo ukuzisa egxalabeni kunye ngokucotha asezantsi. Phinda lo msebenzi izihlandlo 10-12, ngoko nangoko uyise kwelinye icala lomzimba.

Umahluko phakathi exercises amadoda kunye nabafazi

iiyantlukwano ezithile phakathi exercises kumadoda akukho nabafazi. Ekuphela kwento ukuba kuthiwe - abasetyhini ukuba abe mpawu sobudoda emva sibizwa wazuza eliphezulu kakhulu. Ngoko, kunokuba zemilinganiselo dumbbells kuyanqweneleka ukusebenzisa i eziqhelekileyo zerabha olwandisa. A tsala-ups for lula nangakumbi ukubambelela uyakwazi ukwenza wena.