Iseti ezisisiseko umthambo ku ejimini for girls

Ukuba ufuna ukuba umzimba nje slim kwaye kwezemidlalo, ngoko endleleni eya usukelo ngokuqinisekileyo ukuba bakhangele lokuzilolonga. Ngapha koko, isondlo esifanelekileyo nedayethi aziyi kukunceda sehlise imisipha ulusu, njengoko uya kwenza umsebenzi olungileyo. Kukho imbono engachananga iseti olulandelenayo ku ejimini ayiquki umsebenzi kwabasetyhini kunye nobunzima eyongezelelweyo. Oku kungenxa yokuba abafazi abaninzi bayoyika yokuba ngokugqithiseleyo dystrophy, kodwa ayikwazi ukuba umfazi physiologically ngenxa yokunqongophala testosterone emzimbeni. Ngoko ke, le mithambo ubunzima uncedo kuphela ukuba sehlise izihlunu flabby nokwakha amandla kunye nokunyamezela.

An iseti ngamnye beemvavanyo ku ejimini ukunceda amantombazana ukudala nomqeqeshi ofanelekayo, kodwa uyakwazi ukukhetha isicwangciso ngokwabo. Phambi kokuba kuqale kanye kwiiklasi kuyimfuneko ukuze kube nokugqitywa iinjongo noqeqesho nokujongisisa imeko imilo emzimbeni. Kukho iintlobo ezininzi iinkqubo ezijolise ukwehla kobunzima, ukwandisa ubunzima kwezihlunu, ukwandisa ukomelela jikelele, ngetshaneli nokuzoba isiqabu. Kubalulekile ukukhumbula ukuba nayiphi na inkqubo yokuzilolonga kwabasetyhini kufuneka zisoloko ziquka: yafudumala-up, inxalenye eyintloko kweseshoni kunye imithambo yokuzolula. Kwakhona kufuneka sinikele ingqalelo imithetho uqeqesho simulators, ingakumbi ekukhetheni ubunzima yokusebenza. Apha, yonke into ngamnye. Kuba kuyi ngalinye kufuneka ukhethe ubunzima apho uya kwenza hayi ngaphantsi kwe-10, kodwa hayi ngaphezulu kwe-25 kophindo. Kungenjalo akuyi ufumane isiphumo okanye, okanye yenzakalise uhlobo kwezihlunu.

Kukho iseti esisiseko olulandelenayo ku ejimini ukuba amantombazana ukuqalisa nje uqeqesho kwaye kufuneka azilungiselele koxinzelelo kakhulu. Le program ilungiselelwe ukuphucula umoya okanye ubunzulu izihlunu umzimba uphela. umzimba ngamnye kufuneka enze "yonke indlela", kodwa milembelele akuthethi ukuba ngaphezulu kwe-20, ngoko ubunzima yoxhaso ngamnye. Kwanele 3-4 iindlela. Le khosi yenzelwe iinyanga 2-4.

• umlenze uyayicinizela kwi kuyi okhethekileyo baphakamisa eqongeni;
• flexion umlenze mshini;
• ukukhaba iinyawo zabo kwicala (ukwandisa isiphumo kufuneka basebenze kunye weighting);
• bahlale-ups emlenzeni nedawo ebanzi dumbbells (berg);
• avuke iinyawo ngqo lisalele (ukufunda eendaba asezantsi);
• aluka ilele phezu kwesitulo (study cofa phezulu);
• Intonga oxwesileyo iibhloko kunye nkqo ukuya ebeleni;
• Indlela Yokutshayelela iintonga emi;
• hyperextension.

Emva kokuba kufuneka nzima iprogram kwaye bathathe kumaqela ezithile kwezihlunu. Ukuze wenze oku, kukho iseti yeentsuku ezintathu beemvavanyo ku ejimini ngenxa amantombazana, nto leyo yenzelwe ngokukhawuleza Ukwehla kobunzima kunye icebisa uphuhliso enye yamalungu ahlukeneyo omzimba. Worth ukubukela no-3, kwaye ukuba kukho ixesha free, amaxesha-4 ngeveki, beman uqeqesho kwaye uphumle iintsuku ukuze achache.

ngosuku lokuqala

• ukuhlamba kunye Nge kwi mshini Smith;
• deadlift dumbbells okanye barbells (ngokuyimfuneko ukwenza imilenze ngqo);
• Intonga ububanzi (okanye avareji) grip unit eliphezulu ukuya ibele;
• curls umlenze kwi mshini;
• ukutsala omnye dumbbell ukuya indawo yokuphumla ibhanti phezu kwesitulo;
• eside cofa Nge okanye dumbbells elele esifubeni sakhe;
• lwemfuyo ngesandla ngqo kwi kunye dumbbells kwi ithambeka.

Ngosuku lwesibini

• press kwibhentshi;
• Intonga ububanzi (okanye avareji) grip unit eliphezulu ukuya ibele;
• kwibhentshi dumbbells ezimbini phezulu (ilele phezu kwesitulo);
• ukutsala omnye dumbbell ukuya indawo yokuphumla ibhanti phezu kwesitulo;
• Intonga abambelele limxinwa ibhloko eliphezulu ukuya ibele;
• ulwazi ngesandla nge dumbbells okanye kuyi (ibhabhathane);
• pullover;
• ibambelele ku uqhwemesha block asezantsi.

Ngosuku lwesithathu

• ukuhlaselwa ndawo (in isindululo) kunye dumbbell;
• dumbbells deadlift okanye barbells (ngokuyimfuneko ukwenza imilenze ngqo);
• ukukhaba iinyawo zabo kwicala (ukwandisa isiphumo kufuneka basebenze kunye weighting);
• bahlale-ups emlenzeni nedawo ebanzi dumbbells (berg);
• kwibhentshi dumbbells ezimbini phezulu (ehleli phezu kwesitulo);
• dumbbell kwicala lokuvelisa ezimbini ilele phezu kwesitulo;
• tyhala-ups ekukhotyokisweni kwibhentshi umva;
• Intonga block asezantsi esineendidi.

Ekubeni kukho iseti beemvavanyo ngenxa igumbi, musa ukulibala malunga Amazing. Ukufudumeza uya kwanela imizuzu eli-10 obuqinileyo naabo ababathandayo, ukusebenzisa ibhayisekile okanye ngentambo. Kamsinya nje uziva ukubila encinane, uyakwazi ukuqhubeka kwi main okuyingxenye. Emva kokuba ukuzilolonga, musa ukungahoywa ukuzolula, oku kuya noyena izihlunu obuhlungu ngosuku olulandelayo.