Bonisani ne ubunzima bayo ekhaya. Iseti loqheliso ezinobunzima umzimba amadoda kunye nabafazi

abalandeli abaninzi bakhetha ubomi obusempilweni endaweni yokwenza umthambo ukulungela ekhaya ukwenza ezintsonkothileyo eyenzelwe buqu, ebandakanya umthambo elinye ubunzima zayo zendalo emva kokuba abanye. Kunye nenkuthazo yabo - ukuba ulondoloze imali ukuthenga ubulungu umthambo - kakhulu enengqondo.

Ukwenzela ukuphucula impilo, babe ngakumbi inokusityeda, bhetyebhetye, ukwandisa izinga zabo igunya phantsi II - udidi III imidlalo, imisebenzi enjalo kwanele. Enye into, xa lowo uqeshwe ineenjongo yebhongo: didi imidlalo I ngasentla. Kulo mzekelo, ngaphandle umqeqeshi ezizodwa yokwenza umthambo akavumi ukuyenza.

Nokuba kuqeqesho ekhaya ekhoyo?

indlela Universal kungafezeki emzimbeni kwabantu imithambo kunye ubunzima bayo ekhaya. Bona ochaphazelekayo ukuba umqeqeshwa ayikho nako ukuya kwi gym (ngenxa umgama, yokungabikho kwexesha okanye ezinye izizathu). Bakhetha olu hlobo loqeqesho uthi, kunye nokufumaneka kwabo.

Kubalulekile ukuba ukuhlola kakuhle impilo yakho, ukuze buhlungu kuye ngathi umsebenzi ngokwasemzimbeni. Emva ukuqeqesha physiologically - kuba nzima ukuba umzimba, ephelekwa sverhvosstanovleniya ijwabu kwezihlunu. A xi kufuneka ilungiswe. Xa ilizwi, kuthathwe usebenzisa kunye ubunzima bayo ekhaya kufuneka bagcine isilumkiso.

Ukukhangela umsebenzi intliziyo sifanelekile kakuhle yokuvavanya nokubuyiselwa umlinganiselo yayo yesiqhelo emva umthambo. Kodwa ke ukuba anibanga, akuyi kufuneka ibe buhlungu. Ngoko ke, emva kokuba umthambo kufuneka kulungiswe wemijikelo, onamandla, Aviwe intliziyo.

ashushu-up

Uqala uqeqesho rhoqo abantu abaphethwe zizifo ezingapheliyo, kufuneka kuphela ngemvume gqirha ukuya nangokuxhomekeke esweni ngamaxesha yemeko yempilo.

Musa ukulibala ukuba ukuze ukuthintela ukwenzakala ukwenza nayiphi yokuthamba ubunzima bayo kuphela emva kokuba nombono Amazing ezintsonkothileyo, ezifudumeleyo-up izihlunu zakho kwaye sikhokelela kuqhawu- umsebenzi yendawo nesakhiwo esikhulu. Kanye ngaphambi kokuba efudumeleyo-up Kucetyiswa ukuba kumodareyithwe ukulayisha elibujikele, silungiselwe ukuqeqesha yegazi, uhlobo running zokumodareyitha 15 - imizuzu engama-30. Ukuyibetha ngoyaba le emzimbeni kukwenzakala efudumeleyo. Ngapha koko, nayiphi na intshukumo yomzimba - ukuba uxinezeleko phezu imicu izihlunu, nto leyo sverhvosstanovleniya yabo (ubukhulu ngaphezulu).

Kwi zakhiwo beemvavanyo kunye ubunzima bam amadoda

Imisebenzi bodyweight Complex amadoda anokuba izinto ongazikhetha. Ngokuqhelekileyo oku kuquka imithambo 7-10. umthambo (Iqela yabo) ngalinye injongo - uphuhliso ezithile izihlunu. Kucetyiswa ukuba abantu ngokwahlukileyo - ngeentsuku ezahlukeneyo zeveki - ukuba basebenze ngaphandle amaqela kwezihlunu ezahlukeneyo. Umzekelo, uqeqesho mbini:

1. Chest, deltoids (umqadi lwabo "lugubungela" amagxa), latissimus dorsi, unyawo - ngokulinganisela.
2. Zomfana, abdominals, imilenze - uzakuwushiya ungajongwangwa ngexeshana.

A-umjikelo ezine phakathi evekini kubonisa ukuba iiveki ezimbini zoqeqesho kwi lwalo yokuqala, yaye ezimbini phezu wesibini. imisebenzi Ludityanisiwe kufuneka akhokelwe izihlunu zokusebenza qela. Kubalulekile ukwazi ukuba uhlobo imithambo olungqamana kuwo.

Uqheliso kumaqela umsipha ezahlukeneyo

Ubonise kule mbalelwano for imithambo bodyweight:

• esifubeni - push-ups, tsala-classical;
• izihlunu deltoid - iphakama kwi bar, umthambo "ibha icala";
• latissimus dorsi - iphakama kwi bar kukubamba na ububanzi, iingalo flexion-ukwandiswa kwi zemivalo;
• imilenze - ezibanzi okuphakathi kuzo zombini imilenze: noba classical uhlobo plie;
• zomfana - etsala up on ukubambelela esime umva;
• izihlunu esiswini - ethambekeni Iinzwane okanye iinyawo abangena intloko yakhe;
• iinyawo (uzakuwushiya ungajongwangwa ngexeshana) - ndichopha ngomlenze omnye.

Ziziphi imithwalo kufuneka ukubonis umfazi?

Kakade ke, iinkalo ezo imisebenzi bodyweight for girls. Abasetyhini kufuneka benze kardiodvizheny ngakumbi kuba nokwakheka kwabo icebisa ukuba amafutha emzimbeni enkulu (7-10%).

Babeza ukwenza nani imazi akukho iiseti kucetyiswa uzakuwushiya ungajongwangwa ngexeshana kuphuhliso izihlunu ebanzi umva, deltoids. Kwakhona akunconywa umthambo odidi eyenza phezu imilenze ngaphambili uhlobo eyindoda.

Noko ke, impazamo ke Kuluvo ukuba oololiwe ezininzi mfazi "luyakha" isixa umxhelo zihlunu ngenxa uqeqesho. Athobe obonisa sex efanelekileyo; ngenxa yokunqaba testosterone zendalo emzimbeni imazi oko akwenzeki. Ngoko ke, iintlobo ngasentla wenziwe ngenxa le miqathango, ngaphandle ohambelana uhlobo inani ababhinqileyo (uphuhliso izihlunu ebanzi umva, izihlunu iqela ngaphambili ethangeni.) Ngokuqhelekileyo, ukuba usebenzisa ubunzima bayo amadoda zahlukile kubafazi.

bar oxwesileyo njenge mpathombi zakudala

Phakathi ukuzilolonga ezininzi kukho iqela zakudala, ie jikelele waqaphela, esenzekayo ekuqeqesheni abantu abaninzi. Makhe siqale batsale bar.

Ibizwa ngokuba isiseko sokuphuhlisa izihlunu ezingalweni, amagxa, emva izihlunu.

Abaqeqeshiweyo Iimbaleki iinkunzi kokwenza iphakama 4-5 ngamaxesha 10 iindlela. Women ngokwaneleyo amaxesha 3-5 isethi nganye. Nangona kunjalo, ukuba oku akuthethi ukuyivumela le ebonakalayo imfundo ziincutshe elibonakalayo, ngoko ukugoba, zoluleni izandla zakho phezu bar vice ezixabisa amaxesha amaninzi kangangoko kunokwenzeka. Noko ke, ukususela umthambo uqeqesho inani kophindo kufuneka zandiswe.

Makhe siqale yintoni na ngokwemveli uqheliso bodyweight kakhulu amadoda aquka okuwisa kwi bar. Ine- imbali yamandulo, njengoko bar yokuqala tyaba yaba umkhonto legionary yamaRoma, exineke phakathi ematyeni a gorge elimxinwa.

Iphakama kwi bar

Nceda uqaphele: le umthambo ubukhulu becala eyindoda. Abafazi babenze, kodwa ngamandla ngaphantsi. ekhaya okunikezelwe bar oxwesileyo nangoku abekwe ngenxa ngokubaluleka umthambo.

Ukuze wenze oku, linganisa umsantsa phakathi kweendonga epasejini. Thenga kwi zemidlalo turnikovuyu ezikhaphukhaphu tube ne ineenkalo ezifanelekileyo. A umqeshwa nangezando uya ukulungisa libe sisiqingatha seyure.

kanye umzimba kufuneka kuqale Classic tsala-ups. Ukuqala isikhundla: ukususela Visa kwi bar, ngesandla - magxa akho ububanzi, abambelele izandla phezulu. Synchronously zombini iingalo baphikele kwi iingalo kwindawo de kusesilevini ophezu bar.

Ukuqinisa lwenziwa kalishumi iisethi ezine. Yile amandla - ubuncinane ukuphucula ithoni emzimbeni. Ngaloo ngokomeleza umqadi aphezulu izihlunu pectoral, ngcathu - esineendidi, deltoids.

Enye msebenzi kunye ubunzima bayo kwi bar, esiza wawukhankanya kuthiwa etsala ukubambelela reverse elimxinwa. Kulo mzekelo, izandla zibekwe kwi bar omnye komnye kumgama palm. Izandla baphikele kwi iingalo ukulungisa kwesilevu phezu bar. Oku kwenziwa izihlandlo ezine iiseti ezilishumi. Lo msebenzi uqeqesha le zomfana accentuated.

Lo msebenzi sesithathu - ngokuqinisa of kukubamba na ububanzi (izandla - amagxa ebanzi, le Ipali enqamlezileyo wabeka emva yintloko). Ukongeza umthwalo ukumodareyitha phezu izihlunu iingalo, ngoko solo lat ( "amaphiko" njengoko zibizwa ewa.)

Umgangatho ukucudisa (weMahalati)

Igama yesibini abakhankanywe isihlokwana ukuzilolonga - iingalo flexion-ukwandiswa elele entendeni. Eyenziwa ngabantu.

Le version zakudala - izandla ezibekwe zamagxa-magxa. Ngelo esibi kunazo yayichukumisa ibele (kodwa musa olule!) Kumgangatho. It yenzelwa, kuxhomekeke ukomelela iiseti 4 ka-35 - 50 amaxesha.

Kuba namankazana pushups ngokungaphelelanga indawo yi "bar". Lo msebenzi static. Uloliwe uphumle phezu kunene neenzwane emgangathweni yaye, ngenxa oonondaba obukhulu, isiqu igcinwe ngqo ngaphandle unokukhawuleza.

ukuchopha

Enye imisebenzi esisiseko kuqeqesho enyama na ezibanzi. imilenze abaqeqeshiweyo ezichaza isantya yoluntu kunye nokunyamezela. Ngoko ke, ukongeza kuphuhliso kwemilenze, luphawu kakuhle nemithambo yegazi (Martine test.)

Cinga ukuhlamba zakudala, akha kwemilenze wohlobo eyindoda. Imilenze kusengenziwa ububanzi egxalabeni. Kuba yokusebenza eyiyo, ngasemva kufuneka zibe mpuluswa, kwaye amadolo azikho wasuswa kukho umgca ocingelwayo edlula nakubhontsi. Kuba umthwalo uzakuwushiya ungajongwangwa ngexeshana kufuneka ekuchopheni kwi iindleko ezimbini, nokuvuka - asibhozo. Oku kwenza phezu ngaphambili ethangeni. Ukuzilolonga lwenziwa ngo-3-4 iiseti 30-100 nabathengisi evenkileni.

Ndichopha olunye uhlobo - plie (ibhabhathane) - Kucetyiswa ukuba amabhinqa. Yenza ezinqeni elastic. Ngoko amadolo nase ngesandla. Inani leeseti kunye milembelele ezifanayo ukuya ngumfuziselo Classic zihleli-ups.

Ngamanye amaxesha umthambo naye ubunzima balo ngempumelelo njengeklasi phezu bar. Kumalunga ndichopha ngomlenze omnye (ngexesha xa omnye umlenze wazolula phambili). Zingaphi izihlandlo ukukwenza oko? Qala abaninzi kangangoko ngokuthanda (umthambo enzima emzimbeni) kunye ngcembe bazise kophindo 10 iseti nganye. Uqeqesho sincomo iiseti ezintathu.

Development of kwizihlunu zesisu

Kucacile ukuba nani elungileyo (ibhekisela oyindoda noyinkazana) icebisa ityesana waphakamisa kunye nesisu tight. Ngokucacileyo, le mithambo ukuze bodyweight ngohlobo lwabo Classic ngokuyimfuneko zibandakanya ekuqiniseni abdominals. Oku akothusi. Ngapha koko, phantse nawuphi na umsebenzi emzimbeni, ezi izihlunu ababandakanyekayo. Badlala indima gulwa ekuqhubeni uququzelelo iyonke.

Ukongeza, uphuhliso lwabo ifuna umthamo omkhulu lomsebenzi uqeqesho kunokuba, yithini, uphuhliso esihlunwini ebanzi ye umva okanye izo-. Mhlawumbi yiloo nto iimbaleki abaqeqeshiweyo ungaphoswa ithuba ukubonisa "iityhubhu 'zabo.

Ngokuqhelekileyo, iseti zoqeqesho umthambo bodyweight ibandakanya abahlukene aphezulu kunye asezantsi-ndaba. Ekhaya, kaninzi ngenxa yale njongo iyenziwa imithambo ezimbini. Kwaye ke sikhundla eqala ukuba zombini - elele.

Ukuqhelisela nakumphezulu iinyawo press ayinakutshintshwa, kwi ingalo lock busisigxina ngasemva kwindawo tyaba umzimba. Ukufeza ithambeka, ezamahala izandla zakhe enqabeni yaye zaba ukuchukumisa iinzwane zakho. phantse kuzo urhulumente oxwesileyo uze ubuyela umzimba kunye nezandla - enqabeni yomkhosi intloko ( "phantse" uthetha: emuva nti phantsi). Oku ifumana ukungakhululeki olongezelelweyo izihlunu esiswini. Ukuzilolonga lwenziwa iiseti 4. Inani kophindo ukuba ngamnye kubo - 35-50 (ngokuxhomekeke iqondo qete).

Xa usenza imithambo kwi inxalenye esezantsi eendaba obonisa izandla sitsala umntla eliphezulu, iingalo nokubamba ezingashukumiyo zosetyenziso ngokudibana neemathiriyeli ngesandla. Zombini imilenze - ngqo. Bona synchronously off emhlabeni uthinte phantsi emva kwentloko yakho. Intshukumo umva-sigaba, nabo bawe ngqo, kodwa ke kancinane, ukuba angamchukumisi. Njengoko Kumsebenzi ongaphambili, ngaloo ndlela ekufezekiseni isiphumo cinezela izihlunu kwempixano kuyo kumjikelo umthambo. Inani uphinda kwakhona efanayo msebenzi kuqala.

isiphelo

Iseti loqheliso kunye ubunzima bayo kunokubangela umzimba womntu zikwimeko esebenza egqibeleleyo.

Ngaphezu koko, lo msebenzi kunye ubunzima bayo, ngokutsho iingcali ze-ezemidlalo, i inyathelo mandatory kuphuhliso yayo womdlali. Kodwa omninzi ndandazile ngaphambi kwexesha unscripted ubunzima-ukuqeqesha nemithambo yegazi.

Kuba abantu abaninzi kuluhlu kakuhle ngokwaneleyo ukuze uzive kamnandi. Nangona kunjalo, inxalenye yokujongana liyadlula eqongeni "kunye ubunzima bayo," yiya iiklasi phantsi kolwalathiso a umqeqeshi iiklabhu zemidlalo kunye zokwenza umthambo.