Indlela ukufunda ukubamba up on bar amaxesha 30: inkcazelo ubuchwepheshe, iindlela kunye neengcebiso yeengcali

Kwiminyaka yakutshanje, inxalenye ngcembe uluntu lonke ixesha ngakumbi ukuba ungayinonophela impilo yabo. Enye ezona zinto yabantu abanempilo umntu a toned umzimba.

Ukomeleza isakhelo dystrophy kuhle kakhulu zokwenza umthambo ezizodwa, kodwa asinguye wonk 'ubani ufuna ukuba ixesha nemali, kwaye nkqu nabantu ke abaninzi ungathanda ukwenza imidlalo yangaphandle.

Enye khetho ukuba iiklasi ezinye izikolo umthambo na imithambo kwi bar tye.

Uncedo ukuqina le bar tye ukuba uyifake endlwini yakho okanye eyadini, yaye akuthathi indawo kakhulu. Ukuba ngaba ufuna ukuthenga bha zakho tyaba, ngoko phantse zonke nkundla yonke iyadi uya kufumana lo mzi kuyi ngokupheleleyo free. Hi ndlela leyi, kwi bar, awukwazi kuphela okwenzekile, kodwa ukomeleza imisipha esiswini.

Kweli nqaku uza kufunda ukuba ufunde indlela lokuzikhumbuza kwi bar izihlandlo ezingama-30.

Izihlunu asebenza xa esenza tsala-ups

Uqheliso kwi bar ezilungileyo ngexesha lokubulawa kwabo akusebenzi iqela elinye kwezihlunu, yaye zonke izihlunu umntla, kwaye ngokuguqula njengokubamba, wandise okanye ukunciphisa izinga nempembelelo kwindawo ethile.

Ngoko ke, masijonge ukuba izihlunu tensed xa iphakama kwi bar:

• latissimus dorsi okanye "amaphiko".

• izihlunu Trapezoid umva.

• ukugoba Muscle kunye extensors ngesa- (phakathi ngengqiniba kwaye iibhrashi).

• zomfana.

• I-izihlunu esiswini njengoko elibhalwe ngokumileyo kwaye sithumele umnqamlezo, kodwa umsipha onoxanduva nokolula umntla.

• I-ngasemva neyophahla deltoids.

Njengoko ubona, ukuqeqesha kulo mshini uya ukusombulula ezininzi iingxaki zakho, ingakumbi xa ubuchule yakho ichanekile tsala-ups kwi bar.

Olufanelekileyo ukuphefumla ubuchule

Umthetho basic xa esenza nawuphi na umthambo - oko nokuphefumla efanelekileyo. Ukophulwa kwezixhobo nokuphefumla xa uhambisa phezulu kuphela kakhulu ekunciphiseni impumelelo imithambo, kodwa kunokubangela iingxaki zempilo ezinzulu, ezifana kokwenzakala kakhulu ngayo amalungu omqolo wesibeleko kunye akwazi herniated.

Olululo su tsala-ups kwi bar tyaba enala manqanaba alandelayo ukuphefumla:

• Phambi kokuba uqalise ukwenza tsala-up, uthatha uphefumle, ezanelisa imiphunga yakho ngomoya kangangoko kunokwenzeka.

• Ngexesha tsala-ups wena siphefumla, ukhupha kangangoko ukukhanya kunokwenzeka.

Uphefumla kulo umyalelo, u-inshorensi wena nxamnye kulapha ngasentla yaye ukususela ukwandiswa izihlunu ezincinane.

Khumbula ukuba candelo linzima nawuphi na umthambo uqinisekile ukuba ukudlala kwi siphefumla.

Technique tsala-ups

Ukwenzela ukuba kubekho emva kokuba zafumana iziphumo ezithenjiweyo, kubalulekile ukwenza umthambo ngokuchanekileyo.

Njengoko catch 30 ungakhange ukhwaze amaxesha kunokwenzeka kuphela ngokulandela yonke imithetho, makhe uqhelane kunye ubuchule lo msebenzi:

• Bamba zombini izandla ibambelele bar tye, obanyulileyo ngokwabo. Nasesithupheni kufuneka kusoloko emazantsi.

• Ukugcina imithetho nokuphefumla baqale ukuba kwimali de isilevu sakho phezu kubude-2 cm phezu kwepali enqamlezileyo. Kulo mzekelo, nakweyiphi imeko musa uphakamisa. iinyawo zakho kufuneka licinezelwe zibetheke olunye okanye lwavuleka kancinane.

• Kwakhona Kulula ukubuyela kwindawo yokuqala.

• Phinda lo msebenzi amaxesha amaninzi kangangoko ukuba imikhosi ngokwaneleyo. Kufuneka ngokulinganayo ukutsala izandla zombini kunye icala lomzimba. Musa bangene kwaye ukukhwela spurts. Ukuba udiniwe phambi kokuba wenze inani ibiqikelelwe ye tsala-ups, kuyichitha umsebenzi kwiindlela ezimbini.

Kukho umthetho enye

Nge slow okuwisa wena ukhethe ngokukhawuleza bafumane ubunzima kwezihlunu kunye fast tsala-ups ube mobile ngakumbi izandla zenu, kwaye ke ngoko uqhushululu isiba enamandla kakhulu, nangona kulo mzekelo, izihlunu musa ukukhula ngokukhawuleza.

iintlobo yekiriva

Ngaphambi ukufunda ukubamba njani amaxesha 30, makhe sihlolisise ezinye yekiriva kufuneka unikele ingqalelo ekhethekileyo.

Abantu abaninzi bacinga ukuba kukho umahluko omkhulu kuwe kwindawo njani izandla zakho xa etsala. Le mbono kuphosakele, kuba ukubambelela ichaza ukuba izakuba ngowuphi imisipha uhlobo ezininzi ngexesha umthambo.

Kukho iindidi ezintlanu yekiriva:

• Nciphisa ezonweni eyahlukileyo ukuba xa utsalela brush ngokoqobo d ndawonye. Le ndlela wasebenza entle izihlunu ezi ziyenza kunye zomfana.

• ukubambelela Wide azakubalulwa kukuba ngoxa iingalo esebenzayo ndinabile kangangoko kunokwenzeka. Kolu vavanyo, uya kukopha emva. Ukwandisa ukusebenza umthambo, siqonde ibar iminwe ezine uzishenxise ubhontsi wakho icala.

• abambelele Normal kuthetha indawo kwezandla zamagxa-magxa. Lo msebenzi uya kusebenza ngendlela efanayo zonke izihlunu zakho.

• Mixed ukubambelela - nalo eli lungiselelo, brush sesandla omnye, njengesiqhelo, ngoxa kwelinye icala ijijekileyo ngaphakathi.

• Reverse ukubambelela - uhlambe izandla zombini ngaphakathi.

Yintoni ebangela ukuba lokuzikhumbuza phezu itrayi yokuqala?

Ukuba umntu kude mdlalo bazibuza: "? Indlela ukufunda ukubamba up on bar amaxesha 30" - obu buchule ngokukhawuleza, mhlawumbi akusoze, ngenxa yokuba ubukho iqela lezithintelo:

• ubunzima ngokugqithiseleyo - enye yeengxaki ezinkulu nododobalisa buyaqhubeka. Umntu nale ethile kukuba ekuphakamiseni kuphela ubunzima amathambo abo kunye nezihlunu, kodwa ke ezinye iidipozithi ezingafunwayo.

• isakhelo Abangenalo dystrophy. Phambi kokuba ufunde ukubamba njani kwi bar izihlandlo ezingama-30, kufuneka ukomeleza izihlunu asebenza xa esenza tsala-ups, kokubini engundoqo ngokwemfundo kwanancedisayo.

• ukusebenza indlela elingalunganga. Wena soze ufumane ilungelo lokuba enze tsala-ups, ukuba onke amaqela izihlunu zakho ukusebenza inconsistently.

Ungafunda njani ukuba ukubamba ukuya kwi bar ngeqanda

Ukuba akukwazi ukwenza nayiphi na efanelekileyo tsala-ups, ngoko kufuneka kancane kuphuhliso zobugcisa.

Ngoko ke, makhe sibone, ukuba ufunde indlela lokuzikhumbuza kwi bar izihlandlo ezingama-30, ngokuthe ngcembe ukuqeqesha izihlunu ezifunekayo oku:

• Simple isisitheliso kwi bar - wokuqala kwaye mhlawumbi umthambo kakhulu elula. Ihlala yokuba baxhonywa kwi bar kwaye babenamathele kuye elide kangangoko kunokwenzeka.

• Uhlangothi negative. Ingongoma yalo msebenzi kukuba ubaleka kuphela inxalenye yesibini tsala-ups. Ukuze wenze oku, kufuneka ube ijinga phezu iingalo kruthu, nasesilevini kule meko kufuneka abe phezu bar, ukuba azifumane ukubamba up kule meko wena, isitulo obambeleyo okanye ucele umhlobo uncedo. Ukusuka kwesi sikhundla, ngokucotha ubuyele uqale (Vis). Yenza 5-7 kophindo ukuba iiseti-3.

• Ukusebenza kunye neqabane lakho. Xa lo msebenzi kuya kufuneka ukunceda abanye. Kufuneka kwimali up liqela umlingane kwaye enze ezimbi wamgwaza ngokwakho.

• Iiklasi ukwindlela mshini okhethekileyo. Olu hlobo loqeqesho yeyona ilula, kodwa hayi kakuhle kakhulu. intsingiselo yalo usendleleni yokuba tsala-up busisigxina kwindawo kuyi okhethekileyo, nto leyo inceda ukubamba womdlali phezulu. Plus le ndlela kukuba iqondo uncedo lo mshini akufanele ukunyuswa.

• iphakama usebenzisa ukuma. Nale etsala ukuba enze umsebenzi kwi emgangathweni awo. Tshintsha phantsi ethe tyaba bar esitulweni phantsi okanye esitulweni, yima phezu kwayo atsibe phezulu, lock kwi bar kunye iingalo baphikele ngama-90, dovypolnite umthambo yedwa.

Inkqubo 30 tsala-ups

Ekubeni izihlunu kufuneka anikwe ixesha ukukhula, ukwenza imisebenzi echazwe kule nkqubo usuku:

• Mash ngoncedo beemvavanyo ezizodwa umva, iingalo namagxa.

• Qinisa ezonweni mpela izihlandlo ezili-10.

• Akuthandabuzeki imizuzu 1.5.

• Qinisa ezonweni elimxinwa izihlandlo ezili-10.

• Akuthandabuzeki imizuzu 1.5.

• Qinisa ezonweni umva izihlandlo ezili-10.

• Rest 5 - imizuzu-7 (ngeli xesha, ungenza ukwenza imithambo, musa kuchaphazela izihlunu iingalo, emva namagxa).

• Qinisa ezonweni Njengesiqhelo nani liphezulu amaxesha (zama ekuhambeni kwexesha ukwandisa inani tsala-ups 30).

Siye sahlolisisa zonke iimpazamo imiba ethintela intsebenzo echanekileyo tsala-ups, ziye ichazwe ngokwenkcukacha ubuchule echanekileyo wachaza indlela, ngokuthe ngcembe ukuqeqesha izihlunu ukuba beze kuye. Ngoku uyazi ukuba ufunde indlela lokuzikhumbuza kwi bar izihlandlo ezingama-30.