Indlela swing i belly press ekunciphiseni umzimba? Tips for amadoda kunye nabafazi

It njengangoku lusetyenziselwa ezininzi iindlela ezahlukeneyo kunye nobuchwephesha yokulwa umzimba, ingakumbi esiswini, emathangeni. Le ezityiwayo ezahlukeneyo, kunye neepilisi. Kwaye siza kuthetha ngendlela ukulayisha oonondaba ukuba isisu ekunciphiseni umzimba. Indlela engcono kukwenza, ukuze abe ilahleko eziphumelelayo?

Indlela liyanyikima cinezela

Xa ujonge mna esipilini, ubona ukuba (kufuneka wedini kwabasetyhini ngaphantsi kwe-90 cm, amadoda - 100 cm), bonke Kuhle nomfuziselo, yaye eli khasethi sentimitha kuqinisekisiwe, kuyimfuneko kuphela yentukuthelo izidingo zabo etafileni isidlo, kodwa ukuba bazibandakanye ngokoqobo. Susa manqatha phezu esiswini, behlunguzela iindaba - enye indlela yokusombulula ingxaki.

Apha, njengoko kwezinye izinto, kubaluleke kakhulu indlela echanekileyo. Oku kuthetha ukuba izifundo kufuneka icwangciswe ngendlela yokuba musa ukulimaza. Ngenxa yoko kucingwa ukuba yendalo, ukuba ekuqaleni kwekhosi, ukwenza umthambo nganye, uya phinda amaxesha 5-7. Njengoko inani meko izihlunu milembelele ezinjalo kufuneka zandiswe. Ngelo xesha Kuba eyeyomzimba nganye kucetyiswa ukuba benze iiseti 3.

Ishukumisa kumaphephandaba, kufuneka ufunde ukuva uxinezeleko yenzeka kwizihlunu esiswini, kuba kuchaphazela ukuba ukwenza njani intshukumo ezisemgangathweni, kwaye kamsinya nje ufikelele iziphumo ezinqwenelekayo.

Ilayisha cinezela elwe isisu ekhaya

Ekubeni ukumelana intshi omnye esinqeni akukho lula, yaye iipilisi ukutya ayiyi kunika isiphumo ogqibeleleyo, kuba yimfuneko ukuba cinezela engxondorheni ngenxa isisu ekunciphiseni umzimba. Oku kukuvumela ukuba ngokukhawuleza nangokulula sisebenze ngaphandle kwizihlunu zesisu kwaye ukwimo ngokomzimba.

Ukuba unalo ithuba lokuba nenxaxheba kwiziko qethe yinto entle kakhulu, kodwa ukuba isisu ezintle yaye liyaxhathisa njengoko kunokuba ekhaya. Ukuba ngomonde uziqeqeshe kakhulu ukuze enze iingxaki wabeka phambi, umphumo ngokuqinisekileyo ukumkholisa.

ukusebenza kunye imithambo press kufuneka ziqalwe emva kokuba umzimba sele lokufundisa seliphantse ukugqitha. Iba iplastiki ngakumbi, yaye iiklasi akayi kubangela nokulimala.

Ngoko ke, kufuneka kuqala ukuba wenze Amazing elungileyo. Kuyimfuneko ukuba olule izihlunu kunye emathambekeni ezinzulu, umzimba ebheka khona, izandla iingalo kunye nemilenze yakhe. Xa ubushushu usichithachithe emzimbeni, uyakwazi ukuqhubeka ukuya imisebenzi esisiseko.

Umba obaluleke kakhulu intsebenzo yabo uphefumla kakuhle kwaye zichanekile. Xa ombane umzimba kuyimfuneko ukuphefumla, lo gama iphumle - uwukhuphe.

Ukuganga up on yonke imihla, ungenza ngenene ukunika impumelelo elindelekileyo.

Indlela ukulungiselela iiklasi: iingcebiso kwabasaqalayo

Ukuba ukhetha ukuthatha kwimpilo yakho kwaye ubuhle kwangoko, khangela imiyalelo ukunika abahlohli ukufaneleka ukuba iiklasi baye bangenelwa, kwaye uye waba iziphumo ezisemagqabini.

Rock cofa elwe isisu ingcono kwi ungatyanga, ngoko kucetyiswa ukuba sele kudlule iiyure ezingama-2 phakathi ukuthatha ukutya kunye ekuqaleni umthambo.

Uqeqesho kokuba balale kunokukhokelela ephula yayo, ngoko ke kungcono ukwenza oku koonondaba kusasa okanye ukusuka kweeyure eziyi-18 ukuya kwi-19.

Ngokunqwenelekayo Ndingathanda ahluze koonondaba evulekile, kodwa igumbi kakuhle umoya nayo kamnandi.

Indima ebalulekileyo imisebenzi kunye neziphumo abe nesimo sengqondo. Buhle, umculo ngesingqi ngexesha Amazing uya kwandisa kumsebenzi uya kuthintela umnqweno self nofefe ngokwenjenjalo kwandiswe imveliso.

Imisebenzi eyiyo ukuze elastic isisu

Phakathi abaninzi kuphuhliswa kumaziko umhla ukujongana ne intshi omnye esinqeni ziyakwazi ukuchongeka umthambo ngempumelelo kakhulu kwindawo lisalele. Ukuphefumla ukwenza impumlo. Ngaphambi kokuba asondele izandla isongiwe phezu esifubeni sakhe, neentende kunye, phakamisa intloko yakho imilenze yi ngokweesentimitha 10-15.

1. Yenza 6 Ukuphefumla nzulu.
2. Ilayisha rectus abdominis. Okulandelayo, sisebenze unyawo lwasekunene. On the Tsalani liphuma nkqo, njengoko siphefumla - ashiye emlenzeni ekhohlo. Yenza amaxesha amathandathu.
3. Ukulanda obliques. Izandla ubaleka unyawo lwasekunene. Kwi i lift Tsalani kuye uwukhuphe qhoboshela umlenze wakhe ekhohlo. Uphinde amaxesha amathandathu. Emva koko, unyawo efanayo ekhohlo.
4. Phinda lo msebenzi yangaphambili, kodwa izandla esilithundezela ngomlenze ekhohlo.
5. Izandla umlenze wasekunene. ukunyuka Inspiratory nkqo imilenze yomibini. Kwi siphefumla, zishiya nabo indawo yokuqala.
6. Isandla unyawo ekhohlo. Phinda lo msebenzi echazwe apha ngasentla.

Phakathi iiseti kuyimfuneko ukuba ukuthatha ikhefu imizuzwana embalwa.

Imisebenzi 6 Kuba zonke izihlunu esisu

Kukho iindlela ezininzi ukomeleza izihlunu, ngamnye kubo olusebenzayo ngendlela yabo. Nceda fumana ngakumbi indlela enye, kulula ukuba ahluze kumatshini ukususa isisu. Oku kufuna ukufunda izihlunu ephezulu, aphantsi kunye lateral. Ngalinye kula maqela kwanele yokuqhuba imisebenzi ezimbini ngosuku kwaye niya kubona iziphumo kungekudala.
1. Isifundo inxalenye engentla izihlunu esiswini:
- Iinyawo - magxa akho ububanzi, izandla - kumgca esinqeni le. Ngeebhayisikile umzimba ongasentla, ephethe isetyhula isindululo izihlandlo ezili-10. Okokuqala kwicala elinye aze ke omnye. Kumathambeka emva ukwenza kangangoko kunokwenzeka, ukuze siphephe ukuzenzakalisa ngasemva.

- Ukulala emqolo. Arms waphuma phezulu, imilenze bent emadolweni. Xa deep iingalo iphefumlelwe lift kunye umntla eliphezulu kume phezulu ngaphandle nokuphakamisa umgangatho empontshwa, ngomhla nomphunga - esasimi uphinde umthambo izihlandlo ezili-10.

2. mabasebenze inxalenye esezantsi eendaba:
- Ukulala emqolo. Imilenze eyandisiweyo, izandla isongiwe phezu esiswini sakhe. Ukuzilolonga iyaphindwa imizuzu emibini. Phefumlela ngaphakathi, kuma esisu kangangoko kunokwenzeka, njengoko siphefumla bazobe kuyo nangamandla akhe onke.

- Ukulala kwakho, thatha umoya, phakamisa umlenze ngqo, bamba 10 - imizuzwana 15. Kwi siphefumla, ngokucotha asezantsi.

3. Ukomeleza obliques:
- Ukulala emqolo, izandla isongiwe emva intloko yakhe. Tsalani - ukukhulisa imilenze yakho 90 ^0, ukwehlisa ngasekunene, ezama ukufikelela emgangathweni edolweni. Uwukhuphe - iinyawo up. Emva koko ukuphinda kwicala elahlukileyo. Kuyanconywa ukuba benze iiseti-3 umphinda-10.

- emi ngeenyawo zakho, uzibeke ngokubanzi. Xa uphefumlela ngaphakathi ukubhitya ekunene, njengoko siphefumla - indawo yokuqala, ngoko kwelinye icala. Siyaqhubeka ekusebenziseni imizuzu ukusuka kwi 1.5 ukuya 2.

Isiphumo enokulindelwa kwiiveki 4-6. Iiklasi rhoqo afuneka kumatshini omhle.

Kutheni kuluncedo ukulanda press emi

nesisu Flat kunye neendaba ezilungileyo for girls - kusefashonini kuphela kwaye mhle, kodwa iluncedo kakhulu. aphuhliswe kakuhle izihlunu esiswini kuluncedo kakhulu xa ukufukama umntwana, ngokunjalo ngethuba lokubeleka. Kakuhle yenzelwe, baya kuba negalelo ekufumaneni ngokukhawuleza kunye nexesha Kukudandatheka. Ngoko ke kufuneka ukuba uqale nokugalela cinezela ekunciphiseni isisu ebutsheni bakhe, yaye siqhubeke le nkqubo ubomi.

Maxa wambi luyasebenziseka ukutshintsha imithambo-ndaba. Oku kuchazwe into yokuba izihlunu ukukuqhela uqeqesho obungabangeli mdla eziya kwakhona ukuba ukhokelele ekubeni kusekwe amafutha zombilini. Kulo mzekelo, siya utshintshe oluxandileyo, uza kuqalisa elwe isisu - nokukhuphela ukuma cofa.

Kukho ingqokelela ezahlukeneyo beemvavanyo, kodwa ekwenzeni nawuphi na kwabo basebenza ngaphandle inani elikhulu izihlunu. Baya kuba negalelo ekuphuculeni lentsalela, ibe ukuma echanekileyo.

Imisebenzi 6 ngokuba nokugalela cinezela emi

Eyona ndlela yakutshanje, apho wayesebenza yonke imihla imizuzu eli-10 emi ab ngesisu elwe (umthambo ilula kakhulu yaye zifikeleleke), yiseti weentshukumo ezintandathu. Kuphumezo lwazo uya kufuna izikali. Kusenokuba dumbbell, ibhola okanye nje nentsuba yamanzi.
1. Imilenze ndawonye, iingalo zinyuselwe ngentla kwentloko yakhe. Nyusa umlenze wasekunene izihlandlo ezingama-20, ngaphandle ukugotywa, izandla ubaleka iikawusi. Emva koko wemka.

2. Gcina weighting ngezandla, umlenze wasekunene bavuselwa 90 ⁰ wazolula kwi kwamadolo. inyathelo Adulterant kwikonw ngekona ukusuka ekhohlo ukuya ekunene. Phinda omnye umlenze. Movement kwenziwa izihlandlo ezili-15.

3. Omakhwapheni zigobile kwi iingalo eyayingqalene umgangatho kwinqanaba esifubeni iinyawo zenu kunye. Yenza uyaxhuma imizuzu 2-3, ajike kangangoko kunokwenzeka unyawo ekunene nasekholo, omnye ngamnye. Izandla kwi ndawo.

4. Ziinyawo zamagxa nobubanzi ngaphandle, izandla phezu esinqeni sakho. Senze setyhula isindululo ngenyameko ubungqina inxalenye engentla umzimba kwimizuzu emi-2.

5. Imilenze beninikela ebanzi, izandla enqabeni ngaphezu kwentloko. Nyusa umlenze wasekunene izihlandlo ezili-15, uyigobayo kwi edolweni, egxalabeni lakhe lasekhohlo, izandla zakhe uye kumkhawulela. Phinda kwelinye icala.

6. Ziinyawo ububanzi egxalabeni ngaphandle, washiya isandla phezu esinqeni, kwigophe lasekunene-lesandla kwi engqinibeni ukuya ekunene umzimba. Nyusa ilungelo umlenze kunye nedolo zithathwa ukusa engqinibeni. Phinda izihlandlo ezili-15. Yiya kwicala lasekhohlo.

Isiphumo le mithambo esebenzayo kakhulu musa ukuthatha ixesha elide.

Iingcebiso kwi ukumpompa indlela eendaba ukuze wevila

Kukho enye indlela indlela swing kakuhle a isisu cofa ekunciphiseni, eyenziwe zizazinzulu Japanese. Lo msebenzi kakuhle kakhulu. Ekuqaleni, kulula ukulwenza, kodwa ... Ukutshisa amafutha ngesisu nokomeleza eendaba kungenxa yeziphumo ezingashukumiyo kwi izihlunu kwisisu.

Kuba iiklasi kufuneka roller. Ungasebenzisa ngetawuli, bajije oko. efanelekileyo kakhulu mqengqeleki-pad sangqa malunga 10-12 cm.

Ngaphambi kokuba uqalise ukusebenzisa ukuhlala kwindawo eqinileyo, irola ebuyiselwe umva ukuya umva. Kwaye ngoku siye uzakubuyela kuyo. Thina tyhala imilenze nje ngokubanzi kangangoko kunokwenzeka, kodwa ke ukuba iinzwane uchukumisa. Izandla kume phezu kwentloko yakhe, ukuze izandla zakhe elele phantsi ngezandla zakhe neminwe encinane ningayichukumisi. Le pose kungelula kakhulu. Root inokuba ukusuka ngomzuzu 1 ukunyuka okuthe chu ixesha ukuya kwimizuzu emi-5.

Emva kwenyanga yale ngcaciso imfutshane ezintlanu-ukuxoka imihla, awukwazi Musa ukujonga isisu sakhe flat elastic.

Indlela ukwakha umntu press

amadoda amaninzi kakhulu ubunzima ukusuka umzimba, baba izisu ibhiya kunye yokuqhuba. Kodwa ukuba ufuna ukukhangela mihle, kufuneka idayisi 6 endaweni enye ibhola, kufuneka basebenze kancinci.

Rock cofa elwe belly umntu abe ngeendlela ezahlukeneyo. Kukho izixhobo ezininzi, umthambo nezakhiwo. Ke enye le engcono yinkqubo equka:
- Umtya: yomeleza ngasemva, ngeempundu, isisu, amagxa;
- Exercise "ebona", oko iqinisa imisipha esiswini, intliziyo, ezinqeni;
- imithambo nge roller, apho umqulu indawo emi phezu lengubo libalwa kakuhle kakhulu kumatshini;
- Vis, xa umntla kunye nemilenze adale esinekona sasekunene;
- "ibhayisekile", kakuhle ngabo bonke ukususela ebuntwaneni.

Ukuganga ezi elula kodwa esebenzayo kakhulu kathathu ngeveki, inyanga inokuba cinezela ngcono kakhulu, yaye kuqhayisa iityhubhu.