Indlela ngokukhawuleza ukumpompa phezulu ezinqeni? Iingcebiso namacebo

Ixesha lasehlotyeni ifikile, kwaye nani amahlwempu? Awonwabanga uhlobo bakhe ababingeleli? Indlela ngokukhawuleza ukumpompa i ezimpundu? Ngaba kunokwenzeka ukuba kuphunyezwe iziphumo kwixesha elifutshane? Eli nqaku liza kukunceda uqonde le miba.

Nje ufuna ukuqinisekisa abo umdak abathi ubunyani ingxaki: izihlunu gluteal ngokwenene nokuba ingaphuculwa kwixesha elifutshane ixesha. Eyona nto ibalulekileyo - umthambo rhoqo rhoqo kunye nomsebenzi ukusebenza ngokupheleleyo, hayi otlynivaya.

inkqubela ebonakalayo anganika umthambo ezifana squats, ukutsibela, imithambo kwi umthambo ibhayisekile. Indlela ngokukhawuleza ukumpompa phezulu ezinqeni? Indlela ukwenza umthambo ukuze kufikelelwe isiphumo ayinqwenelayo ixesha elifutshane?

Iimpawu kunye ezifihlakeleyo noqeqesho

1. Ukusombulula ingxaki yendlela ukumpompa ngokukhawuleza ezimpundwini, kufuneka baziqhelanise rhoqo. Kodwa musa ukulibala malunga ikhefu phakathi iintsuku zoqeqesho - ukuba ngexesha ezinye iba namandla kwaye lukhula nefayibha kwezihlunu.
2. Ukuba ufuna ukunyusa ubungakanani ngeempundu, kufuneka wenziwe imithambo kwi-esileni ngo 3-4 iiseti, kodwa amaxesha ngaphezulu kwe-8. Ukuba msebenzi kwenziwa ngokulula kakhulu, kufuneka uthabathe izikali. Baya inokufana dumbbells, simulators ezizodwa. Ekhaya, ungasebenzisa iibhotile ezaliswe ngamanzi okanye ngesanti.
3. Ukuba ufuna ukumpompa ngokukhawuleza ezimpundwini nokunciphisa imithamo zabo, kuyimfuneko ukwenza imithambo nabathengisi-10 ubuncinane.
4. Ekuhambeni kwexesha, xa izihlunu aliqini umzimba rhoqo, inani kophindo angandiswa ku amaxesha malunga ne30-50. Amatye Akuyomfuneko ukusebenzisa.

squats

Ngexesha lo msebenzi, kufuneka ugcine iinyawo zenu icinezelwe phantsi. Ukuba izithende off emgangathweni, kufuneka uchithe ixesha elingakumbi ukuzolula, kungakuhle ukwenza oko emva indlela nganye. Ukuqala isikhundla - iinyawo zamagxa nobubanzi ngaphandle. kuza izandla namatye (dumbbells). Kufuneka enze ukuhlamba nzulu, bemthoba izinqe isezantsi kangangoko (siphefumla). Ingongoma asezantsi kufuneka uhlale owesibini okanye ezimbini, ze emva koko enze bephakama olucothayo (inhalation). Buyela ukuze ugcine ngqo, ezama ukuba ndayame phambili, okanye uya wawungapheleli glutes.

ukutsibela

1. Sombulula ingxaki yendlela ukumpompa ngokukhawuleza ezimpundwini uncedo esihlasela. Ukuba kukho imfuneko, kufuneka sithathe ukuphakamisa iintsimbi ezinzima. Yenza linyathelo elibheka phambili size sihlale kule ndawo. Emva koko, kufuneka uwukhuphe Wayitsala umlenze, ezama ukufikelela emgangathweni edolweni yakhe, uze ke wena unako ukubuyela kwindawo yokuqala. Emva kokwenza inani elifunekayo kophindo (bona. "Iimpawu kunye Iimfihlelo uqeqesho"), ukutshintsha isantya.
2. Ngokufanayo kuhlaselwa lwenziwa inxalenye. Okokuqala kuyimfuneko ukuba ahlabe ngokunzulu ukuya ekunene, kukho ukulibaziseka kule ndawo liphantsi ngemizuzwana omnye okanye emibini. Koko, emva kokubuyela kwisikhundla ukuqala, yenza kuhlaselwa efanayo ngasekhohlo.
3. Ukuba kuyimfuneko, ngokukhawuleza ukunciphisa ivolyum izihlunu gluteal, kufuneka bazibandakanye ubuncinane isiqingatha seyure yonke imihla.

Happy exercise

Ngokuphawulekayo qinisa izinqe kunceda umthambo rhoqo kwi ibhayisekile umile. Ukongeza ekuphuculeni ifomu, izifundo ezinjalo kuya kunceda ukomeleza izihlunu intliziyo.

Kwaye nokuba zomzimba wakho ukuphelela ngokwayo!