Imithambo ingalo, isiphumo leyo aya kuthathwa ngenyanga!

Nokuba abanye bathi, xa kufika ihlobo kunye esitratweni iba shushu, ubuya kuba ukulungele ukubonisa ihlabathi izihlunu zabo ngcono. Yi ehlotyeni kufuneka olunyuswe, enomtsalane bemlinga ukujonga wonke ngeenxa zonke kuwe nomona. Noko ke, ukuba inxalenye ephezulu yomzimba wakho ayikhangeleki indlela lihle kakhulu, kufuneka lithemba, njengoko esifubeni sakho, emva, amagxa, izo- kunye esineendidi aqale ngokukhawuleza kakhulu ukuze uphendule umthwalo, leyo ke zithe zathotyelwa phantsi. Ngoko ke, ukuba uthe ngokufanelekileyo uthabathe kunjalo, ukuba ngaba akukho nto entabeni zihlunu, kodwa ubuncinane ukunika eliphezulu umzimba imbonakalo yawo entle. Eyona nto ibalulekileyo kukuba xa ufuna ukufumana kwimilo ngexesha elifutshane kufuneka aqonde, ngoko ukuba ngaphezu kunokwenzeka, kodwa hayi xa wenzani ubunzima ezincinane musa ingqalelo ukwenziwa ngokuchanekileyo ukuzilolonga okanye abanobuchule ekukhetheni kwabo. Asingabo bonke uyakwazi ukwenza ukufumana isiphumo ofezekileyo, ngoko umele yazi nge iincam ukusuka umzimba oqeqeshiweyo, nto leyo eza kuvumela ukuba ngokukhawuleza ukufikelela utshintsho mnandi wena. Okokuqala, kufuneka uqwalasele umthambo ezintsonkothileyo ezijoliswe kumaqela amaninzi isihlunu ngaxeshanye, elikuvumela ukuba ngokukhawuleza ukuqala babe nokuvuna iziphumo. Okwesibini, kufuneka ukuba ukhethe isibini olulandelenayo egxininisa izihlunu ezithile, malunga apho abantu abaninzi ukulibala ukuba uqeqesho yakho, ngokunjalo, uphuhliso yakho zazala. Kodwa wesithathu, ukukhulisa ubunzima leyo ekwenza eladlulayo. Lifikile ixesha lokuba kuthi ndlela-ntle ukuya gantelkami encinane epinki kanye kunye bonke.

pushups

Ukuze kuthagetha esifubeni, amagxa, esineendidi kwaye cinezela, ngaphandle kokusebenzisa naziphi na izixhobo ezongezelelweyo, kufuneka ngokuqinisekileyo wenze pushup esisiseko. Kungcono ukwenza iindlela ezintathu okanye ezine, nganye iya kuba abaninzi nge-Push-ups njengoko unako ukumelana ngokoqobo umzimba wakho nge uphindaphindo nganye kufuneka wenziwe kancinci, hayi ngokukhawuleza. Zama ukunciphisa umzimba wakho emhlabeni ngu eyilwayo amabini okanye amathathu, uze uye kwindawo uqale eyilwayo omnye okanye emibini, ngokulandelelana. Ukuba ulandele le miyalelo, enye indlela push-ups ezilishumi lizakusa kwimizuzwana eyi-30. Ngeli xesha, unako ukusebenza kakuhle kakhulu kwi izihlunu izandla kunye namanye amalungu omzimba. Khumbula ukuba kufuneka esweni ngokusondeleyo njani ukwenza lo msebenzi. izandla zakho kufuneka ibe ngqo phantsi amagxa, kodwa zishiyane banzi kancinane zamagxa-magxa. emzimbeni wakho kufuneka kusoloko umgca othe ngqo, cinezela wakho kufuneka sihlale ixesha, kwaye awukwazi ukufumana ulawulo stop yesibini iintshukumo zabo.

Nge dumbbells obliquely

Naphi na apho kukho mpikiswano koko ubonisa kunye dumbbells kunye barbells engcono: nalawo enziwe kwi-engile, okanye abo kwenziwa kwindawo flat tye. Noko ke, loo nto ayenzi ingqiqo ukuze bathi, ngenxa yokuba zombini ezi nkqubo zisebenza, yaye ngamnye kubo injongo yaso, kodwa zombini uya kukwazi ukusebenza kakuhle phezu izihlunu esifubeni, amagxa kunye esineendidi. Kodwa ukuba ufuna ukufumana iziphumo ngokukhawuleza, kungcono ukukhetha umthambo elibhalwe ngokumileyo, njengoko bazenze zambi nempembelelo enkulu phezu deltoid kwezihlunu ngaphambili, lo gama ukunciphisa uxinezeleko emalungwini namagxa, adla owenzakeleyo. Kaloku, ukuba ukhetha dumbbell endaweni Nge, unako kwangaxeshanye ukusebenza ngexesha elinye kuzo zombini kubini omzimba, elungisa nayiphi kungalingani enokwenzeka kuphuhliso kwezihlunu. Ukuze sifumane impumelelo enkulu, kwisitulo ebekwe kwi-engile degrees-15 ukuya 30, khetha ubunzima ukuba uyakwazi ukulawula yayizisela kophindo ubuncinane ezisibhozo, ngoko ukwenza iindlela ezintathu okanye ezine kuhamba ngonyawo lonwabu nje.

donsa

Yintoni ukutyhala-ups ukuba ngaphambili sesizalo sakho, wenze tsala-ups ngenxa umva. Bathi kuchaphazela zonke izihlunu ezingundoqo umva yakho, amagxa, izo- kunye nezihlunu esiswini. Nokuba ukwazi ukwenza omnye tsala-ups ekuqaleni, ungaqalisa kunye iinketho nezilula ezifana tsala-ups kwi kwinqwanqwa ephantsi, ade a jump njalo, ekubeni le mithambo ijoliswe efanayo izihlunu ezikuvumela ukuba abomeleze nokulungiselela ukuba ngokwenene tsala-ups.

ephakamisa dumbbells

Ukuba umzimba wakho alikafiki befezekile emva zonke tsala-ups bayiqhube-ups, ngoko dumbbells wawaphakamisa kuya kukunceda njani ukuba olule inani elikhulu yamaqela kwezihlunu. Ngaphezu koko, lo msebenzi yeyona ndlela ifanelekileyo ukuphuhlisa izihlunu zakho umva. Noko ke, kule imeko, imfihlo kukuba ukwenza imithambo ngokuchanekileyo, njengoko abantu abaninzi kukwenza okubi.

Ukuphakamisa dumbbells kwindawo ehleli

Lo msebenzi ezilungele umsebenzi kuzo zonke iindawo esihlunwini deltoid. Hlala esitulweni okanye esitulweni, yiphathe dumbbell esandleni ngasinye. Phakamisa uze ugobe iingalo zenu, ukuze izandla zakho zibheke phambili. Uphefumlela ngaphakathi kunye nokukhupha kunye phakamisa izandla zakho phezu kwentloko yenu, eqondisa ye engqinibeni. Lusala kwelona nqanaba liphezulu, ubale ukuya ntathu nize nibuyele iingalo ukuya kwindawo yokuqala.

Ukuphakamisa buti kufuphi kwesitulo

Ukuze asebenze esineendidi yakho, amagxa, namaphephandaba, i umthambo esibandakanya kuphela ubunzima wakho umzimba wakhe ilungele. Nangona lo msebenzi akukhuthazwa kubantu abane iwotshi buhlungu, ekubeni akhawunti ukuba umthwalo kakhulu.

Uqheliso lomsebenzi dumbbells kwi zomfana

Ukuba ufuna ngokwenene ufuna ukubonisa zonke izihlunu zakho, kufuneka ngokuqinisekileyo ziquka ezinye imithambo kuba izo- kuluhlu lwakho uqeqesho. Kwaye kangcono le dumbbells ezingundoqo wokuthwala, nto leyo eya kubandakanya ukufuna kwinqanaba eliphezulu.

Nokuzalana izandla dumbbells

intloko emva izihlunu deltoid - yeyona ndawo malunga abantu abaninzi ukulibala, ngoko umele ongeze kuluhlu lwakho omnye msebenzi, ezijolise ekolulweni kuyo. Nangona kunjalo, khumbula ukuba eli nxuwa idla buthathaka enye, ngoko ke kufuneka usebenzise dumbbells lighter. Yiba skier kwindawo pose uze uqale izandla ezizalayo kunye dumbbells ukuya kumyinge uze kungazehlisa umva kunye.

schedule eyiyo

Ukuba ufuna ukubona utshintsho kwimilo yakho namandla ngexesha nyanga, kufuneka ufumane enzulu malunga uceba udweliso lwakho lwenkqubo. Kufuneka inike imizuzu engama-30 ukuya 45 abayenza ajolise kuphuhliso izihlunu ezingalweni, kwaye awenze kathathu ngeveki ngeentsuku musa landela omnye nomnye. Ngaloo mihla ukuba Asinikisi abayenza ngenxa iingalo nomzimba ongasentla, kufuneka benze umthambo umzimba ephantsi, kwakunye imisebenzi eyenzelwe ukuphucula imeko yakho jikelele. Nangona uqeqesho elungileyo iingalo ngamandla ziya kukuvumela ukuba inkqubela entle ekuphuhliseni kumaqela kwezihlunu ngqo kwi ndawo iphezulu lomzimba wakho, kuphela oluyilwe kakuhle uqeqesho olubanzi ejoliswe umzimba uphela, iya kukuvumela ukuba bazuze iziphumo esiphezulu. Nani silibale ngokubaluleka isondlo esifanelekileyo. Qwalasela ukuba usele amanzi kakhulu, udle kwemifuno kunye neziqhamo baze badle neeprothini ezikumgangatho ophezulu kunye carbohydrate. Umgangatho nefanele "amafutha 'ukuba umzimba inegalelo kuphuhliso zihlunu eyomeleleyo ezintle, leyo ke uya kukwazi ukuba neqhayiya.