Ab Beautiful ephantsi - kulula!

cofa Lower - le nxalenye yingxaki ye isisu esizithandayo. Kwaye nje kuphela abasetyhini kodwa ngabantu. Ukuba unayo cinezela isiqabu, kufuneka enze iseti olulandelenayo ukuba bagcine ukutya echanekileyo yaye zenze ukusebenzisa Cardio ukunceda balahle kwamafutha eendaba asezantsi, ukuba unayo.

Kuba baninzi umbuzo kuvela njengoko ukumpompa eendaba asezantsi, oko akukho dili enkulu. Basic imithambo ngenxa yendimbane ephantsi :

Imithambo № 1. Beka phantsi emgangathweni, phakamisa imilenze ndiguqa ngamadolo abo ukuba ufumane i-engile degrees 90. Ezandleni unokuthabatha ibhola encinane okanye dumbbell ukuya buziikhilogram ezimbini. Kancinci Goba iingalo zakho kwi iingalo kwaye itshintshe i dumbbell esifubeni. izihlunu eladlulayo eendaba asezantsi, qhelisa izandla zakho phambili phambi kwakhe, iincakuba ndiziqhawule phantsi kangangoko kunokwenzeka, kangangoko oku kunokwenzeka, kwangaxeshanye ukuqondisa imilenze, bahlale yesibini nje. Ukuzilolonga kuyimfuneko ukwenza amaxesha 15-20 ngokuxhomekeke ukomelela ngokwasemzimbeni iiseti-3. Kwakhona qiniseka ukulandela nokwenziwa ubuchule, lo inkciyo kufuneka ngokuqinileyo ukucinezwelwa emgangathweni, oku kuya kunciphisa umthwalo lomqolo.

Inombolo Imithambo 2. Lala phantsi emgangathweni, imilenze ngqo, izandla emacaleni enu. Phakamisa imilenze nje kancinci kangangoko kunokwenzeka. Bamba kwesi sikhundla imizuzwana embalwa, uze ungakwazi kancinci ukwehlisa umlenze, kodwa nti emgangathweni. Nzima le umthambo okuvuselela umzimba ngaxeshanye emilenzeni. Lo msebenzi kufuneka amaxesha ubuncinane 15 iiseti 3.

inombolo Imithambo 3. ukujiwuza Classic, ezinceda ukumpompa i ab ezisezantsi obliques. Lala phantsi emgangathweni, ehlise umva ukucinezwelwa emgangathweni, agobe imilenze yakho, khon 'ukuze zenze engile degrees 90, izandla emva intloko yakhe. Nokolula imilenze, uyithabathe izindlu, okukunyusa iphezulu ukusuka blade emhlabeni. Kwakhona, lo msebenzi kunokwenziwa ngenye indlela. Ndalala phantsi ngemilenze sakho-engile 90%, izandla emva intloko yakhe. Yanjalo ukuqondisa imilenze yakho bagqwethe ngengqiniba sakhangelana umlenze bent. Oku kuya kunceda ukumpompa izihlunu lateral esiswini. Kufuneka wenze imithambo kathathu ubuncinane 30 iiseti-3.

inombolo Imithambo 4. Ukwenza lo msebenzi ngempumelelo kuya kufuneka ukuba kwipali enqamlezileyo. Hang ezandleni zakhe kufuneka abekwe zamagxa-magxa. Ngokuthe ngcembe baqale ukukhulisa umlenze ngqo de uzakhela engile degrees 90. Kubaluleke kakhulu ukukhulisa imilenze tye, ngoko unika umthwalo ngakumbi phezu ab osezantsi, bahlale kweso sikhundla imizuzwana embalwa ngokucotha kuthoba imilenze yakho phantsi. Kunqweneleka ukuba enze lo msebenzi izihlandlo ezili-10, kodwa kusenokuba nzima kakhulu kubantu bangaqeqeshwanga, ngoko sikhokelwe imeko yabo yempilo.

Sebenzisa inombolo 5. Lo msebenzi ayikho efanelekileyo ngenxa yendimbane ephantsi kodwa onke amaqela izihlunu esiswini kunye nemisipha esifubeni, iingalo kunye ngeempundu, kwaye kuyanceda ukuba aqhumisele ngamanqatha. isikhundla Initial njengoko push-ups. Iibhrashi phantsi amalungu zamagxa, iinyawo zamagxa magxa, bukela isinqe, akukho mfuneko yokuba phakamisa kuye phezulu naphantsi. Umzimba kufuneka ube umgca othe ngqo. Ngaphandle kokutshintsha indawo yokuqala, qinisa imilenze iye esifubeni, khefu umzuzwana. Ukuzilolonga zicwadi kunzima ngokwaneleyo ukwenza amaxesha 8 iiseti-3.

Ilungelelanise cinezela - yinkqubo entsonkothileyo yaye ixesha elide, ngoko ke kufuneka uzilungiselele yokuba kuya kukuthatha ixesha elininzi neenzame. Ukongezelela umthambo, kufuneka kwakhona balandele yokudla ekunene, musani ukudla, ngenxa iiyure ezi-2 phambi nasemva Amazing. Ukuphungula kwimveliso yakho ukutya yokubhaka, ukutya okunamafutha kunye neelekese, nidle carbohydrate kancinci kangangoko. Kuyimfuneko ukuba benze ukusebenzisa Cardio ukuba aqhumisele ngamanqatha esiswini. Lo msebenzi isebenzayo kucingwa ukuba ukubaleka. Nangona nokubaleka utshisa kakhulu lweekhalori, yaye oko kuya kukunceda wenze isiqabu kuyimfuneko.