Indlela ukwenza imithambo for kwamathanga yangaphakathi

Ngenxa yokuba ukuhamba akasayi kusetyenziswa injalo ngaphakathi izihlunu ethangeni, le yinxalenye yomzimba imazi iba evakalala kunye nobudala kunye namafutha omzimba oluhlala. Ngaphandle uqeqesho ekujoliswe le ngxaki ayilungiseki tsalela. Ngoko ke, ubonisa ukuba kwamathanga engaphakathi izihlandlo ezithandathu ngeveki, ifuneka ngokungxamisekileyo ukuze imilenze toned yaye zihlala khona kakuhle. Ifuthe umthwalo oluphuculweyo iya kuba zibonakale emva kweeveki ezintathu ukuya kwisine. Emva koko, ukugcina ukumila umthambo ukuze kwamathanga engaphakathi kufuneka wenziwe ubuncinane kabini ngeveki.

Uqheliso for kwamathanga yangaphakathi

Train ngokuyimfuneko iqala nge izihlunu efudumeleyo-up, okanye ukuba lula ukutsala okanye yenzakalise. Njengoko njengomtyibilizi efudumeleyo-isicelo ukukhanya, intambo ukutsiba, ukukhaba ezincinane iinyawo zabo, ndichopha.

1. Ngoxa emethini (ngasemva), imilenze kufuneka kuvuswa kwindawo efanelekileyo phantsi. Made yokuzalela kunye nolwazi ngesantya olucothayo kude ime. Xa indlela enye ekufuneka zenziwe koboniso lwe-20.
2. Elele ecaleni kwakhe, enze unyawo mahi tyaba kwaye oneengxaki ekhohlo kwi-engile degrees 45 imizuzu emibini. Emva koko utshintshe cala iintshukumo ezifanayo yenziwa ekunene.
3. isikhundla Initial - elele ecaleni kwakhe. Ufuna ukwenza bent mahi kwi edolweni ngonyawo.
4. Beme ngazitho zine, kufuneka uthathe ngomlenze omnye ecaleni angayibambi phezulu. Kufuneka wenze kophindo-15 (ekhohlo nasekunene).
5. Emi emgangathweni, kufuneka unganciphisa ezinqeni ibhola encinane ndihambe naye imizuzu ezintandathu.
6. Ukuma kunye back osicaba, kufuneka ukusasaza imilenze zakhe iikawusi ngaphandle. Eyenziwa squats 20. Ngelo yonyango xesha kufuneka kuthathwe ukuba kwakuza kubakho ebudeni kwamathanga ukuhlamba abantu ngaxeshanye phantsi. Ukuze nzima lo msebenzi, hlala-ups izakwenziwa ezinzwaneni.
7. Imilenze ububanzi ngaphandle, kufuneka uhlale phantsi anzulu omnye kubo. Ngaphandle ephakamisa umzimba, yisa ubunzima bomzimba wakho phezu kwezinye. Kulo mzekelo, umlenze evuthelweyo kuphumla phezu ngaphakathi yonyawo. Kufuneka wenze kophindo ubuncinane 15.
8. e enqabeni Standing khosi ukwenza ukhaba jinga ecaleni. Ukuze nzima lo msebenzi, kuyimfuneko ukusebenzisa iintsimbi na. umlenze nganye eyenziwa 25-30 eguquguqukayo.
9. Ukuma ngqo, kufuneka wenze ukutsibela kwicala enye ukuya kwicala (okanye phambili) kwaye ezantsi kwi ezibanzi. Ukuze nzima imithambo dumbbells ezisetyenzisiweyo.

Uqheliso for kwamathanga engaphakathi inokwenziwa xa benyuka ngezinyuko. Ukuze wenze oku, kufuneka onokolula ngokupheleleyo kwamadolo. Layisha amanyathelo xaka ngu step.

Kwiholo yemidlalo baxhotyiswa imithambo kuba kwamathanga engaphakathi zenziwe usebenzisa simulators. izixhobo elula - le band wegazi ngakwimida amaqatha, ukusetyenziswa enekuku evela bar ngexesha squats. Lo msebenzi isebenzayo zomatshini ukuba ethangeni engaphakathi - abductor, nto leyo eyenzelwe izihlunu abductor. Lixhotyiswe ukulinganiswa okhethekileyo, nto leyo idala ukuxhathisa ezongezelelweyo kuphungulwe ukuxutywa iinyawo.