Exercise ukwandisa amandla ekhaya (leqela)

Ngoko ke akukho mfihlakalo kukuba amadoda ambalwa mihla emva kweminyaka engama-40 (yaye maxa wambi phambi kokuba) uqala ukubona nobunzima lwendalo banye. Kunoko, oku imfihlelo zinzulu: Makube lee umntu evela kubahlobo okanye osebenza nabo bazi ukuba wena namhlanje iye yasilela ebhedini! Ngenxa yoko, phantse zonke abameli kwisiqingatha olomeleleyo abantu bakhetha cwaka malunga iingxaki ezinjalo, sivumele izinto akhukuliswe. Nangento engento!

Sifuna umntu ukuba ityala?

inkolelo ethandwayo kakhulu, besithi, ntshikilelo, bume esingqongileyo, isantya ligeza lobomi basedolophini, nezingafezekanga, ukutyeba, kwanenkangeleko iqabane elide abaselula - ngubani na ityala yaye yintoni oyifunayo! Kakade ke, hayi ngaphandle: izinto ezimbi yobukho mihla igalelo isimo umzimba inkunzi blunts le ithuku esisiseko. Kodwa umthetho, kwiimeko ezininzi, ukuba kunokwenzeka nangoku ukwenza ukulungiswa kwaye zama ukulungisa le meko, nokuba ngokwazo, ngaphandle kokubhenela kwagqirha efanelekileyo. Enye yezi ndlela ngokwenene ukusebenza - umthambo ukwandisa amandla, nto leyo eza kuxutyushwa kweli nqaku. Abayi nzima kakhulu, uninzi yomkhosi, kwesa abantu ixesha elide iye ziyaphoswa dumbbell kunye njengomtyibilizi, umthambo kunye nemidlalo.

Exercise ukwandisa amandla ekhaya

Kubonakala, into nje kwaye kufuneka: uqale uphumezo rhoqo. Kodwa apha, kwisigaba sokuqala, amadoda amaninzi sijamelene ubuvila yabo, ukungakwazi ukulungiselela lo msebenzi ukwandisa amandla kunye njalo kunye ngendlela eyaneleyo. Ngaba kuphazamisa ezahlukeneyo izinto, phakathi kwabo ukuphoxeka kunye yokungabikho kwexesha kunye nokoyika ukugculelwa abanye. Nazi iingcebiso ezimbalwa ukuphuhlisa umkhwa ukwenza umthambo emzimbeni ukuphucula amandla yonke imihla, nokuba neyethu zabo kunye nhla sidelong nabagxeki.

Tips engqinekayo

1. Vuka iyure yokuqala (okanye ubuncinane isiqingatha seyure). Ngeli xesha, lwasuswa ixesha ebuthongweni, ukuze wenze ngokucothayo onke iseti kuyimfuneko, kwaye balungiselele ngenxa yomsebenzi elizayo okanye inkonzo kwi zeveki.
2. Kule veki, zama ukukhetha uhlobo apho, xa wedwa, xa ingqondo phezulu, ukuze enze umthambo ukwandisa amandla kakhulu ngempumelelo. Yaye oko kuya alinde ixesha elide!
3. Shiya ezinye imikhuba kakhulu kuyingozi umzimba wakho. Phakathi kwazo kukho ukutshaya kunye notywala ngokugqithisileyo (ingakumbi utywala kukuninzi), kukuzingxala ngokutya (ingakumbi ngexesha lokulala), ukuphila umzimba.
4. Zama ukwenza okungakumbi ukuze ukuhamba, ukuhamba, musa izakuhlala. Kwaye ukuba kufuneka asebenze ixesha elide ukuba bahlale, umzekelo, ikhompyutha, ngoko kufuneka utshintshe rhoqo sikhundla okanye ukwakha isixhobo ekhethekileyo ukusebenza umile.

Kakade, ukutshintsha ebonakala nocwangciso ezifana amancinci nedayethi, ukubatshabalalisa nemikhwa emibi ezikhokelela kwisincedisi ebalulekileyo amandla nomnqweno nakumantombazana. Umthambo ukwandisa amandla babantu fezekisa nokugcina nesiphumo. Ke ngoko hamba ngqo buciko kakhulu.

Ukulanda imisipha PC

Umsipha emzimbeni womntu elandisiweyo ukususela pubis ukuya sacrum, kwaye isebenza inkxaso ingquza kunye namalungu ezikufutshane kwisisu. Kanti, oku kuxhomekeke ekubeni kubalulekile nemithambo kwezihlunu olulawula esini kunye ezimpundu, kwaye uhlobo generator amandla ngokwesondo. Ngoko ke, ukumpompa nto, siya kuba nako ukudibanisa umthondo amandla.

Exercise №1 «okuwisa"

Loqobo: ungenza kuhlale phezu izithende zakho, isitulo okanye umqamelo. Eyona nto ibalulekileyo kukuba emva Ubuthelezi, kunye izihlunu zomzimba ekhululekile. Ukuba nomfanekiso imfuneko ngqondweni ngokucacileyo apho ibekwe le imisipha (umzekelo, uzijonge sabheka zomzimba lwabasebenzi intanethi enjini yokukhangela).

LoSetyenziso: abahluza izihlunu ezinxulumene imizuzwana emithathu, akukho ngaphezulu (ukuqala). Ukuba akunjalo, ngoko ungaqala wesibili omnye kunjalo, umphumo uya kuba, kwaye ngcembe kwandisa ixesha.

Ubude bexesha: ningenzi ngaphezulu kwe-10 iiseti. Ngenxa yokuphunyezwa mayibonakale bacinge ukuba isinqe uza kuncothulwa (ukuziva ngathi esihlunwini watsala kwi bar ocingelwayo nkqo).

Xa olu imisipha inamandla, kwaye oku kungenzeka ngeveki imithambo rhoqo, wandise ixesha iseti ngamnye imizuzwana-10. Kodwa musa ngoko ayichebe kakhulu, kubhetele ukwandisa ombane kancinci. Eziphambili kakhulu: Le khosi kungancitshiswa ukuya 300 tsala-ups ngosuku!

-Nguqu: amanga emi

1. Kuba olivila okanye abo bangakwaziyo nkqu ukuhlala phantsi ngenxa yezizathu zempilo, kunokwenzeka ukuba anikele ngokokukhetha sinye kwindawo lisalele. Kufuneka alale ngomqolo uze ugobe imilenze yakho kancinane bayiqhube. izihlunu umzimba kufuneka ube ukwimeko sikhululekile. Inxalenye - isiphakamiso ukuphumeza efanayo.
2. EsiSigxina nako abathe nokugalela PC kwezihlunu (oko kukuthi ngokukodwa efanelekileyo amadoda aphakamileyo-abaqeshwe). Thina amalungiselelo imilenze ngaphandle. Abahluza ngaphezu izihlunu, ngokungathi kufuneka ukuba ukuphazamisa inkqubo ukuchama. Ilungu iindlela esiswini, amasende ukuba zityekele ngaphezulu kunesiqhelo. Bamba isikhundla imizuzwana 10. Ukuphefumla - alulibaziseki, siphefumla ngokukhululekileyo nangokunzulu.

squats

Nemiphumo emihle, kwaye squats eziqhelekileyo ngeengalo eyolukileyo. Kuphela ime xa oko kuyimfuneko ukuze babuye ngaphandle kancinci neenyawo zakho kancinane kwindawo, kwaye abe nako ukwenza umthambo ukwandisa amandla (photo - phezulu). Enye kubaluleke kakhulu xa kusenziwa lo msebenzi ukuzolula izihlunu ezinqeni. Iinyawo Akukho nabanye emgangathweni, kunye nentshukumo ngokwayo uza kuhlala phantsi nzulu ngokwaneleyo. Xa indawo esezantsi isalityaziswa imizuzwana embalwa xa kunzima ezimpundu. Emva koko - ngokucotha kanye imilenze yakho. Phinda kangangezihlandlo ezingama-20. Kodwa akukho kusetyenziswa umthwalo onjalo kungaba nzima. Masizame ukuqala squats ubuncinane 5 ngokupheleleyo.

Njengokujikeleza isinqe

Oku kwaziwa ngabo bonke umthambo iyaphucuka igazi kwegazi kwindawo zangasese. Yenza emi, kunye namandla awo amakhulu ngokuphindwe 30-40 kwicala ngalinye.

nokugcinwa itshe

Masithi kufuneka phakathi kwemilenze yakho - ilitye okanye ibhola ekhatywayo. Zokuqinisa izihlunu zakho umlenze, ngokungathi wena uyibambile (imilenze ngaphandle babemile), landela up 10 iiseti lemizuzwana 3-5 nganye. Ekuhambeni kwexesha, ilitye Ixesha ucinezelo wentelekelelo ukuze kwandiswe.

Arch

Alale ngomqolo. Arms emacaleni enu. Nyusa kwaye sehlise isinqe phezu komgangatho. Ngasemva licinezelwe. Yenza lokuqala izihlandlo ezili-10. Emva koko, kufuneka kwandiswa ixesha ukubulawa.

Cwangcisa umzimba wenyama ukwandisa amandla

Kweli nqaku siye sikunike nje ezimbalwa ukuzilolonga ezininzi ezingundoqo ukuze kubuyiselwe amandla eyindoda. Baba ezahlukeneyo kakhulu kwiinkqubo ezahlukeneyo impilo ehlabathini. Kodwa icebiso: Musa ukusasaza, kwaye uqale ubuncinane kunye ngasentla. Kholwani ndim, ukuba umntu oqhelekileyo, ngubani wayelibele oko umthambo rhoqo rhoqo, kwaye iya kuba nempumelelo kakhulu. Kwaye okona kubalulekileyo: yonke imisebenzi ekufuneka yenziwe kwi entsonkothileyo kunye rhoqo (kukhethwa kusasa nangokuhlwa). Kuphela ke uya kuziva nempembelelo okuhlala engqesho.