Amandla iziqhushumbisi njengesiseko ukuqeqeshwa kwemisipha

A lot of leembaleki, enza ngeendlela ezahlukeneyo zemidlalo, byi enkulu ingqalelo uqeqesho. Akumangalisi ke, unyamezelo, amandla umonakalo, isantya, bhetyebhetye aku- kubalulekile ukuba elizayo okanye manqindi lwangoku, imbaleki, skier, njalo njalo. D. Loo uqeqesho kufuneka athabathe isabelo yengonyama ixesha lokuzonwabisa imbaleki, yaye umele wenze ukwenza umthambo noko iinzame.

uqeqesho

Uninzi amaqela ezemidlalo uzama ukwaba ubuncinane iintsuku ezi-5 ngeveki ukuqhuba uqeqesho. Bekuya kuba kuhle ukuba babenze ngexesha ehlawulwa ukwenza iintlobo ezahlukeneyo beemvavanyo elula ulondolozo kunye nophuhliso ifomu. Kakade ke, imisebenzi efana nophuhliso amandla umonakalo, musa ujonge elula, kwaye ngoko ke kufuna ingqalelo ngokupheleleyo umqeqeshi, okuninzi kuxhomekeke kumdlalo, yaye yintoni ebaluleke ngakumbi - izihlunu imilenze okanye iingalo.

Yonke imithwalo kufuneka ihlelwe, ukudibanisa umsebenzi, uqeqesho nzima nge ukothula elula. Umzekelo, ukuba NgoLwesibini uye waba umthwalo omkhulu kwemilenze, kokukhona kokusingqongileyo ziya kuba kugxininiswa ngakumbi kwezinye amalungu omzimba kunye eziphelweni ephantsi nje ukuba olule. Oku kuzakuvumela ukuba uphephe imiphumo ebuhlungu enokuthi ibekho.

speed amandla

Uqeqesho amandla zivutha (okanye isantya, njengoko ibizwa) kubaluleke kakhulu kuzo zonke iimbaleki, ingakumbi abo babandakanyekayo amanqindi kunye neminye imidlalo yokulwa, emdlalweni, cross-lizwe Ukuskiya. Speed Namandla ikuvumela ukuba usebenzise amandla ezona izihlunu zakho ixesha elifutshane kakhulu ixesha. Umzekelo, oku kuthelekiswa kwi amandla isantya punch kunye nesakhono ukuze kukhawuleziswe ngokukhawuleza kwi imigama ukuya m 300. Amandla iziqhushumbisi elisetyenziswe eliphezulu, okwabizwa ngokuba ballistic kuba intshukumo mdlali bafana iqokobhe emsebenzini nompu.

Yintoni na yena uthanda

Le uphawu zihlunu kufuneka ibe imbaleki kwenye yeendawo zokuqala. Manqindi ngubani sizwana kakuhle kunye naye, umzekelo, kuya kuba okuninzi lokuphumelela xa knockout, ngaphezu elinye kunye buthathaka amandla Uyadubula yaphuhliswa. Unyamezelo Kwakhona kufuneka ziphuhliswe ukuze, kuba kungenjalo izihlunu zakho ziya kufumana udinwe ngokukhawuleza kakhulu emva imithwalo enzima efana kunye nomsebenzi. Okulandelayo, khangela eziphambili iintlobo zoqeqesho.

nengalo amandla

Uqheliso on amandla iziqhushumbisi iyohluka, ngokuxhomekeke iindidi izihlunu ukuba kufuneka baphuhlise. Ukuba ufuna amandla ngengalo, kwisakhiwo zemisebenzi iya kugxininisa kuqeqesho kweli qela. Nawuphi na umsebenzi kufuneka kuqala eshushu-up, iya kukuvumela ukuba uphephe umonakalo ukuba nemisipha kunye nokwenzakala kwezihlunu ukuba kwenzeka xa umzimba ubengayilungiselelanga ntshikilelo.

Ngokusesikweni, ukuba uya kumnika yona ukusuka imizuzu-4 ukuya kweli-10, ingakumbi ukusebenza kuloo ndawo zomzimba ukuba kufuneka baziqhelise. Ukuba unalo ithuba lokuba aye kuzilolonga, musa ingqalelo imithambo kunye Nge - ezizezi kwibhentshi. Yandisa umthwalo ngentshuntshe ngasihlandlo sinye, kungcono ukuthatha ubunzima ukuba unako ukuvusa izihlandlo ezi-5, uze kwandisa eli nani ngo 1. Xa ungenza lichotshelwe cofa Nge izihlandlo ezili-10, ungenza ukwandisa umthwalo kwaye uqale kwakhona iilifti-5. I luncedo kakhulu umsebenzi cofa kwesitulo, kwakunye intonga lokuphakamisa kunye emgangathweni (okanye ekuthiwa-iba). Kufuneka wenze 3-5 iiseti kunye ikhefu kwimizuzwana 30-60.

ngaphandle asebenzisa Nge

amandla izandla zivutha kwakhona baqeqeshwe usebenzisa dumbbell. ubunzima Good, simele siqale ukusuka apho, ilingana-5 kg. Twabulula iinyawo zenu zamagxa-ububanzi ngaphandle, thatha dumbbell ngesinye isandla, bagobe kwi engqinibeni iplagi ngesa- ecaleni umntla kwicala entloko. Ngenxa yoko, iqokobhe iya kuba ngamagxa emehlweni abo.

Emva koko, a bent esincinane amadolo, tyhala dumbbell ngoxa nokolula imilenze. Kuyimfuneko ukuba ukuphinda kumaxesha-5 ukuya kweli-10, kulandele lokuphumla yesibini-30 kwaye kwakhona ngokuphindaphindiweyo. Kufuneka wenze ukuba iiseti-5, ukuba ngaba okokuqala - ubuncinane kabini.

Kwakhona ukuba akunjalo iziphumo amandla neziqhushumbisi kunye noqeqesho usebenzisa cinezela esitulweni eqhelekileyo ukusuka emgangathweni. Kukho 2 imithambo ezisisiseko - "intethe" kwaye cinezela kunye nomqhaphu. Ukuze enze ugxininiso lokuqala kufuneka zifakwe kwi ezandleni azikho kummandla amagxa kunye isinqe parallel, clenching izandla zakhe ngamanqindi. Ngokukhawuleza enze cinezela esitulweni izihlandlo ezi-5, uze uthabathe ikhefu lemizuzwana 15 no-2 ndlela. Yandisa umthwalo kwi kuhlabana-ups 1 indlela nganye. Iijaji umqhaphu ufuna akukho ingcaciso okhethekileyo.

Uqheliso phezu kwemilenze

Imilenze Isitimela kancinci nzima ngakumbi ngokubhekiselele isantya amandla, kodwa kuya kuba lula ukuba ukukhulisa unyamezelo ngokukhawuleza. Enye imithambo kakhulu -. Ukutsiba ekuchopheni kuphuma amanye 10-15 cm Iyadubula amandla umlenze ekuqhubeni imisebenzi enjalo yonke imihla amaxesha 10-15 kunye iindlela 2 luya kukhula kakhulu.

Plyometrics naye ngendlela ethandwa kakhulu. Fumana induli encinci, kunokuba isitulo ngokuqinileyo bemi, omnye esofeni, inyathelo okanye izixhobo zemidlalo ezizodwa. Yima phambi kwabo, uze uqale ukutsiba njengomqobo yaye ngoko nangoko ukutsibela umva. Ukuphindaphinda - nto ibhetele sinokuyenza, ngoko kufuneka wenze izihlandlo-20 ukuya kwi-30, lo gama ikakhulukazi overestimating isantya, ngokuba ungaphulukana ibhalansi yakho. Musa kwandisa umthwalo oluninzi ekusebenziseni mnye, kubhetele ukwandisa iqela leendlela kwiiveki 1-2. Musa ukulibala malunga kuxhamle ngezinyuko, ukubaleka ngezinyuko ziqeqeshwe kakuhle umonakalo umlenze amandla, zama ukubaleka ngesantya esiphezulu, kodwa ngaphandle Awunaso inyathelo.