Indlela uyisele ekhayeni nokuba nezixhobo zezemidlalo ezifunekayo le nto?

On iphupha omhle wonke umzimba anyuswe, kodwa ukufikelela umthambo akusoloko ayifumaneki, kokubini ixesha ezimalini. Kule ndlu kukho ithuba ukubekela bucala ngeyure ukuya esikolweni. Ukuba labaqalayo, Kwiinyanga zokuqala ezimbalwa sinako ukwenza ngaphandle hardware ezongezelelweyo, kwaye ke ngoko kufuneka ukuba uchithe kancinane, okanye akuyi kuba ngenxa ethile. Lo. ikakhulukazi amadoda.

Ngoko ke, indlela swing ekhaya ngaphandle nezixhobo zemidlalo:

Pushups. Yinto umsebenzi onzima, ukuba niyakwenza oko ngokuchanekileyo. Indawo yokuqala kuye kwafika kubo bonke. Kunqweneleka ukuba umntu omnye ukuba alandele phezulu kwaye yalungiswa iziphene. Ayivumelekanga flexure okanye ukugoba ngasemva. Sink kufuneka ibe ngqongqo tye isezantsi kangangoko, phantse azingokomntu Isifuba floor. Le nguqu ufumana kuphela xa kuthe inani kophindo inkulu.

imithambo esiswini. Apha udinga yonke ezintsonkothileyo ukusebenza kuzo zonke izihlunu. Asiyi uluhlu lonke uqheliso lwemisebenzi ezaziwayo, eziquka ukujiwuza, "izikere", iinyawo kuvuka sikhundla phantsi elele, njalo-njalo. intanethi, uya kufumana eninzi yevidiyo tutorials okubonisa buciko.

Squats. Ukuba awuyazi nakachatsya njani ekhaya, khumbula ukuba kuyimfuneko ukuqeqesha umzimba wonke, kunokuba iinxalenye zayo ngamnye. Ngaphandle umthwalo, yonke into lula, kodwa qaphela umva wakho enza buciko. Gcina umva wakho ngqo, amadolo akufuneki ezivelileyo ngaphaya iinzwane. squats enzulu ezimandundu angafunekiyo, kuba ufuna impendulo yombuzo njani ukuze ahluze ekhaya, kungekhona njengoko owenzakeleyo.

Ngoku vula ukuya izixhobo zemidlalo. Kuba abantu, oku kungasentla umthambo ngokwaneleyo. Okunye ngqo, inokusetyenziswa ukugcina izihlunu kwimilo elungileyo, kodwa kungekhona uqeqesho olungundoqo.

Ngoko ke, ekusombululeni ingxaki indlela swing ekhaya, cinga isindululo kuba nokufunyanwa ezifana nezixhobo:

- bar Bena okanye esitulweni ukwenza imithambo nge dumbbell. Kakade ke, abaninzi ukwakha isakhiwo, noyibulala; kodwa ukutshintsha engile utyekelo kule meko yinto engenakwenzeka. Kodwa ukunyusa umthwalo kumaphephandaba, kufuneka zithambekele kwibhentshi.

- Dumbbells. lobeko Ideal benemizimba inokuwa, ukuze nje phakamisa iintsimbi ezinzima, yaye ukuba zifumane i iseti elikhulu, ukuqala ubunzima ephantsi nesiphelo ezinkulu, usebenze. Kwaye ke isithuba ezi dumbbells akusoloko ngokwaneleyo.

- Intonga. Le izixhobo ungayikhetha, kodwa kwixesha elizayo kusenokufuneka ukuba nokuphuhlisa pectoral izihlunu, iingalo kunye umva.

Hi ndlela leyi, ukuze ahluze emva ekhaya njengoko wokwenene, kodwa oku kufuneka sibe dumbbell kunye Nge:

Yolula dumbbells isisu sakhe ngesandla mnye. Ekuqaleni, yenza indlela enye ngesandla, kwaye ke kwaoko nakowesibini, ngaphandle kokuphazamiseka. Abaxhamla kule vesi zeBhayibhile awo amakhulu intshukumo, apho latissimus asebenza kakuhle.

Yolula intonga kuya esiswini - le yenye ukuzilolonga ezisisiseko le latissimus dorsi. Indlela yokuqala kukuba ukwenza isiqingatha ubunzima yokusebenza, nto leyo efudumeleyo-up. Ukuqala isikhundla - agobe umva, ugobe amadolo kancinane.

Iphakama kwi bar ukubambelela ebanzi esifubeni sakho. Kakade ke, imivalo tyaba ekhaya awuyifumani thina, kodwa kumathuba amaninzi kukho kufutshane ukuba indawo yokudlalela. Kuba uphuhliso izihlunu umva - ilungele. Ukuba msebenzi inikwa kuwe lula, ngoko sebenzisa umthwalo olongezelelweyo.

Sele wajonga indlela swing ekhaya. Ngelithini kucacile ukuba umphumo ube ngaphandle izixhobo zobungcali. Xa ndiqukumbela, siya ungadibanisa kuphela ukuba akukho uqeqesho ayinasiphumo ngaphandle isondlo esifanelekileyo, ngoko sinikele ingqalelo kwesi ezincinane.