Indlela ukwakha intamo ekhaya: impawu imizekelo imithambo

Ukuba awuyazi ukuba njani ukumpompa phezulu entanyeni ekhaya, kodwa ufuna kakhulu kuyo, Inqaku lethu liza kukunceda ukuba wenze loo nto ngokukhawuleza. Enyanisweni, ngaphandle yokwenza umthambo, kakhulu, unako ukwakha ubunzima yezihlunu, kodwa kufuneka kwenziwe ngobuchule kakhulu, ngenxa yokuba zingonzakala.

Ngoko ke, lonke uqheliso lwemisebenzi yenzelwe ukuba yenyuse intamo, zingahlulwa zibe ngamaqela ezininzi: intshukumo, esebenzisa ubunzima bayo, amaqokobhe extra (dumbbells okanye amatye), kwakunye neengcambu izandla uxhathiso. uhlobo nganye kufuneka isetyenziswe iqela elithile abadlali. Ngokomzekelo, phambi kokuba intamo impompo xa iimeko newbie ekhaya, kufuneka alungiselele kwaye khetha imithambo apho kufuneka iingalo uxhathiso. Into yokuba ezintsonkothileyo bekuya kuba ikhuselekileyo.

Umzekelo, uyakwazi ukubeka izandla zozibini ebunzi kwaye ucinezele kuyo. Kulo mzekelo, kufuneka ube ukumelana entloko, apho izihlunu entanyeni phezulu eladlulayo. Movement akufuneki sibe ngqwabalala. Esi sakhiwo kubandakanya tilts intloko ekhohlo nasekunene, emva naphambili, kwaye ujikeleze usinge icala kunye uxhathiso. Yonke imisebenzi kufuneka kwenziwe iiseti ezimbalwa nabathengisi-15. Noko ke, amandla kunye nexesha loqeqesho ixhomekeke impilo kunye neqondo qethe umntu ngokwasemzimbeni. Makhwelo ingcono ukuqala nge ezinikezwa ezimbalwa.

Ngoku jonga ukumpompa indlela phezulu entanyeni ekhaya ngoncedo ubunzima bayo. Oku akukho nto ibitheni ngotywala. Uyakwazi ukwenza nje "ibhulorho", kunye imfuneko amalungiselelo imilenze ebanzi ngokwaneleyo, kwaye endaweni uthembele intloko izandla. Ngokwendalo, lo msebenzi kufuneka wenziwe emethini. Ngoku, zama lokujikelezisa intloko kumacala ahlukeneyo. Yenza nantoni na kuyimfuneko kamnandi kakhulu. Makhwelo bengafuni ngcono iingalo zakhe. Ngokwendalo, imisebenzi kufuneka kwenziwe iqela leendlela, kuqalwa koboniso lwe-5.

Ngoku makhe sibone ukuba yokumpompa njani entanyeni iimbumbulu olongezelelweyo. Ukuze wenze oku kufuneka ngokomsesane kwi bar okanye dumbbells. Abasha kufuneka uqale ezinobunzima encinane yaye ngokuthe ngcembe ukuyandisa. Yenza uvavanyo kunye umthwalo kunokuba elele phantsi, ehleli okanye ukuma. Ukuze asebenze kwindawo yokugqibela ufuna umtya elide ukuba isemzimbeni entloko, yaye apho uya iqhotyoshelwe umthwalo. Ngoku zama pick it up. Hambisa ne kuphela amagxa kunye nentloko. Lula ukwenza lo msebenzi elele phantsi. Ukuze wenze oku, uyakwazi ukubeka nje umthwalo ebunzi, uze uphakamise wehlise intloko.

Ukuba awuyazi ukuba yokumpompa njani i dumbbells entanyeni, yenza oku kulandelayo: ukuphakamisa iingalo kunye dumbbells kufana phantsi baze bavelise zabo flexion-ukwandiswa. Ngaphezu koko, ukuba kunokwenzeka ukutsala ku kweqokobhe kwesilevu babemile. Ingqiniba lo mtshato enye ngesandla, waphakamisa kwamagxa akhe. Nayiphi kwesiqalekiso bar kunye kwiziko yakhe intloko negalelo nentamo enamandla ezintle.

Nceda uqaphele ukuba uhlobo kakhulu izihlunu zakho akakwazi, ke ngoko, Train akukho ngaphezu ka-3 ngeveki. Musa ukulibala ukuba kufuneka enze imisebenzi embalwa iindlela eziliqela, phakathi ekufuneka ibe ukuphumla. Ngoku uyazi ukuba yokumpompa njani phezulu entanyeni ekhaya ngokuzimeleyo, ngokufanelekileyo nangokukhuselekileyo.