Indlela ukwakha kwamaphiko dumbbells? Inkcazelo loqheliso

Wings abanxibe impahla ebizwa latissimus dorsi, banayo ukumila oonxantathu uqhoboshele ezinamathele silhouette ezimilise V-olusebenzayo. Bona ibekwe ngapha nangapha lomzimba wandise ukususela esinqeni ukuya emakhwapheni.

Uqheliso ezi izihlunu - kwibakala ebalulekileyo kuqeqesho nayiphi na imbaleki: yenza amaphiko emva ibanzi kwaye bathiwe lwale likratshi. Kakuhle yenzelwe latissimus kungacaci kwangoko kwaye eli nenye, kodwa ke kuphela ukuba ngaba uphuhliso evumelanayo esandleni, esifubeni cofa. Ukongeza, iphiko uqeqesho uyakhula isifuba kwandisa amandla izihlunu emva, nto leyo othatha inxaxheba kubomi bemihla ngemihla.

Indlela ukwakha kwamaphiko zendlu

Yenyuse izihlunu wamazisa kwi Eskom eliphezulu kwaye uqeqesho angaba ekhaya. A ukusetyenziswa ngenxa yale njongo dumbbells eqhelekileyo ukuba akathabathi isithuba kakhulu indlu. Uqeqesho usebenzisa dumbbells amaphiko kufuneka imithambo emibini esebenzayo ezithandwa ngabantu bonke abadlali abanamava. Oku amahlanza esifubeni kwi ithambeka kwaye akhwele iingalo ngqo phambi kwakhe. Xa usenza lo msebenzi yokuqala ngokuqhelekileyo ukusebenzisa kwesitulo, kodwa unako ukwenza ngaphandle. Kulo msebenzi, ngaphandle namaphiko ziquka Delta, trapezoid, izihlunu rhomboid emhlane.

Indlela ukwakha kwamaphiko dumbbells ngokwenza ukuwutyhalela kulo ithambeka nge kwisitulo

Thatha dumbbell kwi isango lakho ngesandla sasekhohlo kuwe, ume kufuphi kwesitulo, ukugoba Wazolulela esandleni sakhe sokunene nedolo ekunene. Gcina umva wakho ngqo, phantse kufana emgangathweni, idolo ekhohlo wazolula kancinane. Isandla sasekhohlo kukuba phantsi ngokupheleleyo kanye le engqinibeni, nomlenze asizidini ukukhangela phambili. Le indawo yokuqala.

Thatha umoya, nduli umoya ngokucotha kume dumbbell esifubeni sakho, eguqa ingalo yakho. Zama ekukhuliseni engqinibeni phezulu kangangoko. Emva ukufikelela encotsheni intshukumo, ubunzima dorsi size sihlale kule ndawo isibini lemizuzwana. Emva koko, uwukhuphe kancinci ukubuyela yokuqala. Ukwenza inani elifunekayo kophindo utshintshe ezandleni.

Indlela ukwakha dumbbells amaphiko, ukwenza ngaphandle ibambelele kwibhentshi

Thatha dumbbell ngesandla sakho sasekhohlo, unyawo lwasekunene ukubeka phambili, waguqa kancinci kwi edolweni, omnye umlenze uza kuncothulwa umva kwaye egobile kancinane. uphumle ekunene edolweni ekunene, esifubeni ibheke. Ngesandla nge dumbbell ekhululekile kwaye wagotywa, amehlo ngqo phambili. Le indawo yokuqala.

Thatha umoya. Ayeguqa ngengqiniba ngasekhohlo ngesandla, tsala dumbbell ukuya esifubeni sakho de akayi kuba eyayingqalene phantsi inxalenye emagxeni. Kwi siphefumla, ngokucotha ubuyele kwindawo yokuqala. Phindaphinda amaxesha amaninzi kangangoko kuyimfuneko, ukutshintsha ezandleni.

Indlela ukwakha dumbbells amaphiko, ukwenza iilifti izandla

Ukuze wenze lo msebenzi kufuneka ukuba uthathe dumbbells kukubamba na ephezulu, yimani nkqo, iinyawo zabo magxa akho ububanzi, izandla lathamba wagotywa. Izandla kunyuka ukuya kwinqanaba ukuya kwamagxa. Emva kwethutyana, nibuyele indawo yokuqala.

Zingaphi amaxesha imisebenzi kunye ubunzima ukuthatha

Ukuba unomdla kwindlela ngokukhawuleza zivuthelana amaphiko ayo, kuqala kufuneka zivavanye kakuhle data yakho zendalo uze ukhethe eyiyo uqeqesho irejimeni, ukuphumla nesondlo. Ukukhetha abanobuchule ubunzima, iqela leeseti kunye kophindo imisela isiphumo.

Ukuze ukwakha kwemisipha kufuneka sithathe up ubunzima ukuze ukwazi ukwenza umthambo amaxesha 6-8 iseti nganye, kunye uphindaphindo wokugqibela kwenzeka kumda yamandla. Ukuze ufumane isiqabu, amaqhinga kufuneka ukutshintsha kwaye wenze amaxesha 15-20 kwiseti nganye ezinobunzima encinane.

Ukuze enze ukuthambeka intonga dumbbell projectile ubunzima ekucetyiswa kwabasaqalayo abe ukusuka kg-6 ukuya ku-8, iqela leendlela - 3-4.

Abadala izandla ngempumelelo kuphela kunikwa ubunzima ekunene. Too ubunzima enzima kuya kukhokelela sinyikimisa umntla kunye nokunikezelwa kwe-umthwalo, nto leyo iba nefuthe elibi kwiziphumo. Ukuba amatye ziya kuba belula, kuthatha ixesha elide ukuba ukuqeqesha ukuze aphumelele. Lo msebenzi kufuneka wenziwe 2-3 iiseti.

Ngoku sinengcamango yokuba ukwakha indlela kwamaphiko dumbbells. Ukuqeqesha ngokuchanekileyo nokuba mnandi!