Coach lakho intanethi: indlela yokumpompa up ukufuna dumbbells

Yintoni amabhinqa sinikele ingqalelo inani njengoko umntu ehlotyeni enxibe? Kakade ke, phezu kwezandla zakhe. zomfana Uncedo injezu nayiphi na intombi. Kumnandi gqitha ukuba esentlungwini kakhulu. Nasempilweni igorha kubonwa umdla ngakumbi. Iya kukukhusela okanye uncedo izinto enzima. Kodwa kuqala, kufuneka asebenze kunye nezinto ngaphantsi enzima - dumbbells. Indlela ukumpompa up zomfana dumbbells?

Kufuneka uqale ngo zoviwo lokulungiselela nezoviwo novavanyo. Qiniseka ukuba umlinganiselo izo- zakho libanzi kakhulu ngoncedo lwe tape kwaye amanqaku okwenziwa komsebenzi. Kakade ke, lo kwesangqa inyuswe kuphela ngokwandisa ubunzima kwezihlunu, kodwa amadoda esempilweni ngokuqhelekileyo musa ukuqubha amanqatha ingalo, ngoko eli nani ichanekile kakhulu, nangona nje ngokupheleleyo. Imilinganiselo kufuneka wenziwe kwaye kubhalwe phantsi kanye qho emva kweeveki ezimbini. Ngaphantsi akulula ayenzi ingqondo, kuba ulahlekelwa ezixhasayo, ngokufuthi - iziphumo ziya isimanga ngokwaneleyo. Noko ke, ukurekhodwa kufuneka lwenziwe rhoqo, ungenza ubhale iziphumo zemilinganiselo kwindawo enye apho ucinga isixa protein zidliwe ngemini.

Ukuze ufunde ukumpompa indlela up ukufuna dumbbells, ubhale kakhulu, kulula ukuba ulahlekile phakathi inani elikhulu ukuzilolonga kunye nemiyalelo. Nangona kunjalo, bhala kancinci malunga nendlela ukuba bagcine kwezihlunu ixesha elide. Okokuqala, uya kufuneka uqeqesho rhoqo, inkxaso noqeqesho kuya kufuneka ukuba ubuncinane 75% wolayisho, apho sibaqhelisele iseti mass kwezihlunu. Ceba ukuba ahlawule kwangaphambili ngexesha elithile inkqubo yoqeqesho. Okwesibini, ukuze ukuba ubhitye kwezihlunu, kufuneka ukudla, ngoko ingqalelo iicarbohydrate kade, ezifana okuziinkozo legumes. Isonka kunye neswekile kufuneka silumke kakhulu, kungenjalo ungafumana umaleko okungeyomfuneko ngokupheleleyo amanqatha phezu esihlunwini. Okwesithathu, isixa iiprothini ekutyeni kuya kufuneka licuthwe ngama-25% xa kuthelekiswa ixesha xa ukuchwetheza ubunzima yakho kwezihlunu.

Xa ufuna ulwazi malunga nendlela ukumpompa up ukufuna dumbbells, malunga ubunzima dumbbell ubhale kancinane. Amadoda kufuneka uqale ngo dumbbell 2-kilogram, emva kweenyanga 2-3, ungaqalisa ukusebenzisa trehkilogrammovye. Emva kwenye kweenyanga 2-3, ungasa ukuba nzima ngakumbi, ukuba nomfumana na kubo. Kwaye Kulungile ukuya ejimini, nangona, eneneni, kwikhaya okuqeqesha zalo eziluncedo. Qala ukuqeqesha ukuba kungcono ekhaya, uze uqhubeke eholweni. Ngapha koko, xa ulungiselela kakuhle, niya kukhangela okulungileyo nxamnye imvelaphi ivame kweholo. Ngoko ke, ukuqala ukuqeqesha ngoko nangoko.

baye Kufuthi kangakanani ukuba ukuqeqesha? Iingcali phezu amava okusebenza lokwazi ukumpompa indlela up ukufuna dumbbells Sicebisa ukubukela kunye namaxesha 3-4 ngeveki. Ukuba uza kwenza ngaphantsi kwesithathu, iziphumo kufuneka ulinde ixesha elide kakhulu. Ukuba ngaphezulu - uya kuba udinwe kakhulu kwaye musa ukunika izihlunu zakho lulama, nayo leyo mandundu iziphumo zakho. Ngu amaxesha 5-6 kwiveki uyakwazi uqale neembaleki baqeqeshwe kakuhle kuphela.

Ngoko ke, indlela yokumpompa up ukufuna dumbbells? Sinikezela na umsebenzi olungileyo ukuba zomfana.

1. Balala umva esofeni (a kwesitulo zemithambo, fitball), ukuze emva intloko yakho isithuba ngokwaneleyo, ngoko akreqa esofeni, lo gama lingayi umzimba kuphela ngaphezu esinqeni. Imilenze bagoba emadolweni ngama-90. Izandla dumbbells kufuneka bayavuswa, wazolula ngokupheleleyo. Yehlisa iingalo esofeni ngoko wolula ngaxeshanye umzimba. Emva koko Goba iingalo zenu, nto leyo dumbbell ukuya kwegxalaba. Emva koko, phakamisa izandla zakho ukuya kwindawo yokuqala. Phinda phinda 30. iindlela ubuncinane ezimbini.
2. Imilenze amagxa ebanzi, izandla kunye gantnelyami side esandleni, inyuke iye bayavuswa kwaye zenza i engile degrees 90 kunye emgangathweni. Ukunciphisa iingalo zakho phambi kwakhe, hayi yandisa kwamagxa. milembelele 30, 3-4 iiseti.
3. Kakhulu ukuxuba amagxa nephakamise kunene aa Incopho emgangathweni. Ngesa- dumbbells kufuneka kwehliswe ukuya egxalabeni sustavam.30 namaxesha ndlela, iiseti ezili-4. Qaphela lo msebenzi, musa ukuthatha ubunzima kakhulu.

Sebenza kwi kunene zakho rhoqo - yaye kungekudala akuyi kuba nazintloni ukuvela elunxwemeni okanye ejimini.