Uqheliso for ethangeni engaphakathi: indlela elula, ngenxa akumangalisi:

Akubuzwa, iinyonga slim - iphupha labo bonke abasetyhini. Kodwa ukuba ukuzilolonga izandla, zonke izibunu ngaphezulu okanye ngaphantsi ecacileyo, ab kunye umva, ngoko indlela ukucoca ngaphakathi emathangeni, ukwazi oko akubantwini bonke.

Nangona kunjalo, kukho ezisebenzayo imithambo ukuze ethangeni engaphakathi, apho, xa kwenziwa ngokuchanekileyo, kunye neeklasi rhoqo (ngeyona-4 ngeveki) unako ukusebenza nje izimanga. Eli phepha iceba ngcelele eziliqela beemvavanyo ezisekelwe iindlela ezahlukeneyo eziya kubavumela ukuba benze naphi: emsebenzini, ekhayeni, ku ejimini, ethekweni.

Ukuba uchitha imini yonke emsebenzini, kodwa ekhaya akukho ndlela yokuba uzinike imizuzu embalwa, ungaphelelwa lithemba. Imisebenzi Simple engaphakathi izihlunu ethangeni, leyo evela ballet, uya kukwazi ukwenza ngqo emsebenzini.

Uqheliso for ethangeni engaphakathi

Yima nkqo, nizibambe izandla esinqeni, iinyawo zamagxa nobubanzi ngaphandle. Ukwandisa unyawo yomlenze lasekhohlo ngaphandle, kwenyusa. Unyawo agobe kancinane kwi kwamadolo. Ngoku yiba ubunzima bakho phezu ekuxhaseni Umlenze wasekunene uphose isithende yakho yasekhohlo kunye zenzeka. Gcina umlenze esinyusiweyo de kube sekupheleni msebenzi. Ngasemva a kuphambuka, ugcine ngqo (khumbula ngokupheleleyo ngqo emva abadanisi), intloko akuthethi zithambekele.

Kwi siphefumla, phakamisa umlenze wasekunene ngesithende phambili ezifakwe up. Uziva njani ethangeni adductor? Xa uphefumlela ngaphakathi kancinci kuthoba unyawo lwakho lasekhohlo phantsi, kodwa musa ukuchukumisa emgangathweni.

Yenza iintshukumo kancinci, musa sukela. Nyusa kwaye sehlise umlenze ngamnye amaxesha 12-15. Ukutshintsha imilenze, yenza 2-3 iiseti.

Lo msebenzi lusebenza kuphela xa uphumezo oluchanekileyo art:

- emva ngqo, isisu bazobe;

- musa zithambekele isinqe ukuya umlenze axhasayo. Emqolo iinyawo kufuneka tyaba, umgca othe ngqo;

- xa umthambo lubekw 'esweni ukuze umthwalo kugqalwa kuphela kwi joint ephangweni.

Emva kokuphela umthambo ukuze ethangeni engaphakathi kufuneka ukuba wenze isibhengezo. Yima nkqo, ebanzi ngaphandle iinyawo zenu ukuya elunyaweni eyayingqalene ecaleni, izandla - on amaxesha. Ngoku ukwenza isinqe ujingi ukuya ecaleni. Ezi izithende aba phantsi! Kulo mzekelo, Guqani komlenze wasekunene bangayi phezu sock. Kufuneka sifune ekusoluleni imisipha zangaphakathi.

Imisebenzi Fitness for ethangeni engaphakathi kunye dumbbells. Yenza ekhaya:

1.Prisedaniya kunye dumbbells. olusebenzayo umzimba kakhulu, kodwa ke kuphela zinjalo ukwenza art.

Ukuqala isikhundla: umi ngqo, iinzwane wajika ngaphandle. Dumbbell ubambe phantsi. Ukusenga nzima, kufuneka angawi.

Kancinci ukwehlisa ezantsi ukuya kwindawo apho ethangeni iya kuthatha indawo ngaxeshanye phantsi. Abahluza izihlunu amathanga, ngokucotha (musa sukela!) Xana bulungiswe.

Qwalasela indlela yokuphefumla: ukuphefumla - ezibanzi, nikhuphe - ukhwela. Inani wahlala-ups: izihlandlo ezili-15 isethi nganye.

2. ukutsibela. Yima nkqo, iinyawo hayi ngokubanzi ngaphandle emacaleni. Xa ezandleni dumbbells uwathandabuze kwaye ukuwaphosa ecaleni umzimba.

Ngomlenze omnye ekwenzeni lunge phambili. Ubunzima ihlala kumlenze yesibini axhasayo. Ngoku ekuchopheni ngokucothayo kumlenze axhasayo, ezama ukugcina edolweni phantse yachukumisa emgangathweni. umlenze bagobe Front kwi kwamadolo. Ekupheleni squats ukuba babe ngqo idolo (ngokungathi ehleli esitulweni)-engile.

ie wena egxanya phambili, kwaye ke kuloo meko njengoko uhamba phantsi phakathi lunge. dumbbells Weight kwandisa umthwalo.

Ukuya phezulu ukuya kwindawo yokuqala, sisebenze edibeneyo ihleza kunyusa phambili emlenzeni ubuze.

Uphefumla Technique ngokwenza umthambo ukuze ethangeni engaphakathi: ukwenza lunge kwi dude, bakhwela phezu siphefumla. Landela la manyathelo ukutsibela 10 umlenze nganye.

Isiphumo ingabonwa kwiintsuku nje ezimbalwa. amathanga nentaba nsinya, bakhula. Wena kamnandi uya kumangaliswa yoko msinya kangaka, yaye akuyi ufuna ukuyeka apho.