Indlela ukukhuphela izo- ekhaya, amnike imizuzu embalwa ngosuku

Zomfana - oku umsipha, leyo ke uthanda ukubonisa wonke umntu, qhiwu ingalo ingqiniba yakhe. Oku Kunjani ukubonisa "strongmen" kuzo zonke izigaba zexesha, ukusukela besikolo ukuya bodybuilders abaziingcali. Yayilusuku thando umsipha babubone amantombazana kunxweme kwaye ejimini, ngoko wonke umntu self-nokuhlonipha izama alidanisi isakhono abalandeli. Eli nqaku uxelela ukuze ahluze indlela izo- ekhaya, yaye yintoni uhlobo lwezinto oko ingqalelo ekhethekileyo ixabisa.

Ukuba uqeqesho rhoqo kwi gym ukuba akukho xesha, musa ukuphelelwa lithemba - i "ngomtshini" izo- mhle zingafumaneka nasekhaya, kunye noqeqesho kangangeyure ubuncinane izihlandlo ezithathu okanye ezine ngeveki. Kuya kufuneka kancinane - bafaniswe dumbbell, ngoxa imisebenzi embalwa ezinqwenelekayo ukwenza rhoqo, kwaye ngaphandle kwenkxamleko eninzi. Ngokukhawuleza zomfana sokumpompa iya eziqalela imisebenzi ezimbalwa ezilula ezichazwe ngezantsi.

umthambo Basic ezandisa izo- ngexesha elifutshane - yinto ezahlukeneyo oomatshini kunye dumbbells. Ezi ziquka siyenyuka ukusuka kwindawo ehleli khona, iilifti bathanda, usuke "izando" amahla ndinyuka njengokubamba ngqo kwi ngetawuli. Ukuba isivumelwano kunye nokuphunyezwa kwale ukuzilolonga ezilula, ngoko kuba kwacaca njani ukuze ahluze izo- ekhaya kwaye ufumane iziphumo eziliqela iiveki.

Abadala ehleli. Ukuze wenze lo msebenzi kufuneka ukuba ahlale esitulweni nithabathe iyileyo indoda dumbbell onobunzima hayi kilograms ngaphantsi kwesihlanu. Ngoku siqalisa ukuba babolekisane abakhulisa zezandla zakhe kuye, eguqa ngamakhamandela iingalo kunye etsala kwamagxa. Ngelo xesha, xa ngengqiniba yenza esinekona sasekunene, kubalulekile ukuqalisa ukusebenza ngesandla, ukuya izo- ekupheleni obekho nzima kangangoko kunokwenzeka. Ngelo xesha, lo gama enye ingalo bavuselwa linye, owesibini kufuneka sibuyele endaweni yaso yesiqhelo. Yenza loo upgrades ezifunekayo iiseti ezintathu izihlandlo ezilishumi ngalinye. Ekuhambeni kwexesha, kuya kuba lula ukwandisa ubunzima dumbbell nganye.

iilifti othanda. Wonke imbaleki kunye nomqeqeshi oyaziyo ukuze ahluze indlela izo-, usoloko ukucebisa ukuqala lo msebenzi. Ihlala into yokuba iilifti, ezifana nezo zichazwe ngasentla lwenziwa kwebhodi uthambekele (mhlawumbi kutshintshwa kuze kufakwe isihlalo ibhola sawa ezinkulu okanye backrest). Isandla Iqinisekile ukuze angle engqinibeni akhekha umzimba degrees mane anantlanu, ubunzima dumbbell kufuneka kwenzeke ukulayisha izihlunu (ngoko ke kufuneka jaju phaya, ukuze umntu akwazi ukuba aphakamise dumbbell izihlandlo ezingaphezu kwama elinesihlanu). Yenza umthambo nganye iiseti ezintathu izihlandlo ezilishumi.

"Ngesando" oxwesileyo. Bemi kunye dumbbells ezandleni baqale ukuyivusa omnye mnye, uchukumisa nomlenze esahlukileyo. Lo msebenzi ubonisa ukumpompa indlela up ukufuna, kwakunye ubunzima phezu extensors kwisihlahla, izihlunu amagxa kunye brachioradialis kwezihlunu. Wenza inani elifanayo amaxesha njengoko Kumsebenzi ongaphambili.

Abadala ukubambelela kakuhle. (Ububanzi iinyawo zamagxa ngaphandle abambe) Ukuma uqale ukuba aluphakamise khosi i dumbbells ukubambelela ngqo, neentende "bebodwa." Izandla kufuneka kunokwenzeka ukuba ukugoba kancinci ngaphandle kokutshintsha okumbophelela. Phezulu uyaziphakamisa kufuneka yenziwe ikhefu yesibini, uze uqhubeke lo msebenzi. Senza ezinjalo liphume ngokuphindwe alishumi iiseti ezintathu.

Ups itawuli. Okubambelela a dumbbell zalishumi elishumi okanye ishumi elinesihlanu (ekugqibeleni ubunzima angandiswa) neekhilogrem ngetawuli elide aze aqalise ukwenza uphuculo, ukugcina iingalo zakho cwaka kangangoko kunokwenzeka. Phakathi kwegumbi umele uvule ngaphandle ibhrashi kancinane, ukutshintsha yayinzima yokungayi njengokubamba "kumgca". Musa ukulibala ukwenza kokunqumama encinane phezulu, ukunciphisa izihlunu kule ngongoma.

Ngoku wena uyalazi "ithiyori", nto leyo iya kubonisa indlela ahluze i izo- ekhaya. Nendlela ezi Iiklasi ukuba baphumelele xa befundisa, kuxhomekeke kwi amaxesha nomthwalo ukwandisa amathuba emisebenzi kunye.