Indlela ukwakha esifubeni ngoncedo-mali ezikhoyo

Enye kakhulu ubuhle amalungu omzimba ibele. Kwaye oku kusebenza ngokulinganayo kuzo zombini abasetyhini kunye namadoda. Ngapha koko, umntla lweembaleki yabantu lee ngaphandle khaxa kwaye wasebenza nezihlunu pectoral. Nokuba umfazi sinikezwe le yinxalenye yomzimba ngokwemvelo, nakwisiqingatha liduna eligqibeleleyo incum kuyimfuneko ukuba asebenze nzima. Ekuhambeni kwexesha sethu, ngenxa yale njongo baye kumaziko fitness ezininzi, apho abahlohli abanamava. Kodwa asinguye wonke umntu bakwazi ukuqeqesha kwiziko enjalo. Yaye bonke bafuna ukuba "Schwarzenegger". Amanye amadoda nje sifuna ukuhlala ikwimo entle kwaye ngexesha elinye khangela ubenomtsalane kwisiqingatha buthathaka koBuntu.

Ngoko ke, olu didi besilisa baxhalabile - to ngayo ngokukhawuleza ukumpompa up izihlunu pectoral ekhaya. Kakade ke, ukuze kuphunyezwe iziphumo ezibalaseleyo iya kuba nzima ekhaya. Kodwa ukuze kufikelelwe inqanaba lokuphila real kakhulu. Kwaye ngoko ungaqhubeka ukuba kwi ejimini kunye Nge, dumbbells kunye nezinye iintsimbi. Kwaye kukho umthambo ezininzi ziyafumaneka ukusebenza nencum wendlu.

Ukuze kudidi ukuzilolonga kakhulu elula ukusuka kuthotho - "ukumpompa indlela esifubeni" ezi-Push-ups. Lo msetyenzana banal iphumelela kakhulu nolufikelelekayo. Ngapha koko, ungenza push-ups ukusuka emgangathweni phantse yonke indawo - ekhaya nasemsebenzini ehlathini kunye iiholide. Lo msebenzi wona Amazing enkulu lweembaleki. Nayo iqinisekisa ukuhamba kwegazi zonke iiseli eziphilayo. Yaye kuma izihlunu bhokisi amsunduze-ups kufuneka ukuthobela inkqubo ethile. Ngexesha ukuzilolonga omnye kufuneka kwenziwe iindlela ezine. Kodwa indlela nganye, kuyimfuneko ukuba yonke into kumda. Ekuqaleni, le mithambo kufuneka kwenziwe ngemini, kwaye ke sele kunokwenzeka ukuba baqwalasele impilo yabo. Kwaye ingongoma ebalulekileyo ukungqinelana kwizidlo. Kungenjalo, umzimba akanayo ixesha ukuze emva Amazing.

Enye umthambo ezifanele olo didi "ukumpompa indlela esifubeni" didi lubandakanya ukutyhala-ups ubunzima. Ukuze lo msebenzi, ubuphi inkxaso. Kusenokwenzeka ethile ukuphakama, iitawuli, iincwadi, kunye nezinto ezinjengezo. Nokuba kwezemidlalo iivenkile ezithengisa derzhak Dip okhethekileyo. Bona akubizi kakhulu kwaye ziya kunceda ukufezekisa kangangoko. Kuyimfuneko ukuba benze iindlela ezine kwaye yonke into xa oko kuyimfuneko kangangoko kunokwenzeka.

Kwaye abo ethile push-ups wanele, ungenza umthambo ezinjalo kwibar kolwabelo olungalinganiyo. Le izixhobo zemidlalo kwakhona efanelekileyo kwabo abathe ukhathazekile malunga nomba - njani ukuze ahluze izihlunu pectoral ekhaya. Kuba ngoku imarike Ungafumana imivalo ukuba ziyilelwe bume ekhaya. Kwakhona, zingakotshwa omthuqwa okanye endaweni iibhodi usebenzise iitafile ezimbini. Ezi theyibhile kufuneka zibekwe ukuze umgama phakathi kwabo ebanzi kancinane ububanzi egxalabeni. Kodwa ukuphakama kwawo kufuneka libe kwinqanaba elenza ukuba bakwazi bathembele izandla zakhe, woliphalaza ezifana phezu nemivalo.

nomthambo of "ukumpompa indlela esifubeni" udidi bamba dumbbells eziqhelekileyo. Bayakwazi kuvuna ilele phezu kwesitulo. Ukuze wenze oku, ubeke dumbbells ngapha nangapha kwesitulo uze kwindawo ezinzileyo. Kulo mzekelo, imilenze kufuneka sibe banzi ngaphandle kwaye isekelwe iinyawo zakhe emgangathweni kunye amagxa, intloko kunye neempundu icinezelwe nxamnye kwibhentshi. Ukulungiselela lo msebenzi kwibhentshi ukuya kuthi xhaxhe kwi-engile degrees-30 ukuya kwezingama-45. Dumbbells ukubambelela eliphezulu ithathwe phezulu, ndazikhamela. Izandla ngaxeshanye ngqo kunye neentende zijonge ezantsi kwaye phambili. Dumbbells ngexesha elinye kufuneka phantse aziyamani - oku kwinqanaba eliphezulu. Ngoku phefumla kwaye ulahle i dumbbells esifubeni sakho, iingalo kuloo mtshato enye ngokungqongqo ngaphandle. Ngelo esibi kunazo zonke dumbbells basondele esifubeni. Kwaye kwangoko, ngaphandle kokulinda ukusuka ezantsi isiqalo kwamagingxi ukuvuka phezulu. Phezulu unqumamo kunye kwempixano kwezihlunu olongezelelweyo. Kwaye indlela yokwenza kophindo asibhozo kunye neendlela ubuncinane ezithathu. Kukho kwakhona Kusekho imithambo emininzi abo banomdla umbuzo - indlela zivuthelana esifubeni. Uyakwazi futhi ukusebenzisa bar, kunye noomatshini umthambo ezahlukeneyo, afaneleka bume ekhaya. Kwakhona, kuba iziphumo ezingcono, kuyimfuneko ukuba nidle okulungileyo ukuphatha kakhulu kwaye ngaphandle ukuba banenzondelelo yempambano noqeqesho. Kungenjalo, unako ungayibaxi kwaye overstrain.