Hud (imithambo) - umthambo kuyabongeza ubomi. Ingxelo malunga nokusebenza imithambo

Hud - imithambo, nto leyo eyenzelwe ukuphelisa iingxaki ezinxulumene imeko namalungu lomqolo. Le iseti loqheliso ifanele bonke ngaphandle kokukhetha: amadoda nabafazi, nabantwana, kwaye nkqu abakhulileyo. Hud kuchaphazela umzimba indoda ezahlukahlukeneyo nesimemayo. Oku kwenza kube lula ukuphucula umzimba wonke ngokupheleleyo, yaye hayi iindawo ingxaki ingongoma ngamnye.

Ukwenzela ukusingatha elinikwe kwiparameters beemvavanyo Akukho izixhobo umthambo okanye ezinye izixhobo ezongezelelekileyo. Uqeqesho enokwenziwa kuyo nayiphi na indawo ekulungeleyo - ekhaya, ngaphandle, kwi-ofisi okanye ejimini. Yanele ukuba walala phantsi ezinyaweni emethini, uze ungakwazi ukuqala uqeqesho. Nangona, xa lingekho kwayo, kunokwenziwa ngaphandle kwayo.

Hud eziluncedo phezu kwezinye iintlobo imithambo

ukonga ixesha

Umendo oya kwi impilo umzimba wakho imithambo Hud ilula. Ukuze kufikelelwe isiphumo ndikunqwenele kwanele ukuchitha veki nganye ukuze ezintathu ukuzilolonga iyure enye. Bucala eli isixa ixesha nzima kangaka, unikwe into yokuba ezinye iindlela zokujongana ababeneziphene ifuna ingqalelo engakumbi. uqeqesho ukuziphatha kunokwenziwa naphi na, ngaphandle kokuya nakwiziko lokuzilolonga. Ngoko ke, uyakwazi ukugcina ixesha elininzi lakhe.

Ukungabi kubiza nezincedisi

Hud - imithambo, nto leyo eye a lot of iimpawu ezintle kunye eziluncedo xa kuthelekiswa nezinye iinkqubo umzimba. Enye yazo kukungabikho iindlela zokubuyisa ezongezelelweyo, ezifana yokuthanjiswa, manual unyango, ukusetyenziswa amayeza, namafutha aqholiweyo ngokukhuhla, kunye nabanye. Hud Gymnastics evumelana ngokupheleleyo nobanelisayo. Ukungabikho zonke arhente weighting kunokwenzeka ezisetyenziswa zokwenza umthambo, yenza kube lula ukulawula iqondo umthwalo ngokuchanekileyo mzuzu nganye yoqeqesho, kuxhomekeka imfuneko.

ukuphepha imithambo

ukhuseleke kangakanani olu hlobo imithambo umzimba womntu? Hud - imithambo, ncomo lwayo kuqinisekiswa yi yokuba eyahluke umngcipheko ubuncinane yokwenzakala. Nqanda intshukumo yabo ukuvela uxinezeleko, ebonakala ngu ngesantya esiphantsi, asetyenziswa kwinkqubo yoqeqesho. omninzi Physical ngethuba lekhosi ngaphandle Hud. Ngoko ke, ezi ifaka nokuba ukujongana nabantu abakhubazekileyo, izigulane emva ukonzakala, Kukudandatheka amabhinqa kunye nabo azivumelekanga ukuba izizathu zonyango phakamisa iintsimbi.

Ethetha oonobangela kunokuba iimpawu zokugula

Imithambo yomzimba Hud uyakwazi ukuphelisa unobangela sifo, yaye hayi nje iimpawu zayo. Oku kungenxa yokuba ngexesha le khosi ibandakanya onke amaqela kwezihlunu, ukusuka yobuso ziphethe iinzwane. Kwakhona kule meko olufundwa kunye umqolo (onke amasebe ayo). inkqubo yoqeqesho ingqalelo ekhethekileyo unikwa inika izihlunu incinane, ezo musa zisebenza ngendlela eqhelekileyo woqeqesho ngokomzimba. Ngenxa yoko, iphucula igazi labo, kukho ukubuyiselwa ngethambo kunye intlala namalungu amancinane. Hud - imithambo, nokubuyekezwa abonisa ukuba, ngenxa yoqeqesho zokumisa iinkqubo ukudumba, liyalahleka ukufukuka kunye neentlungu amalunga, kwandisa ukuhamba kwabo.

Principles of imithambo Hud

Hud - imithambo endiwenziweyo ngaphandle iintsimbi. Ukuphucula ukusebenza umthambo kufikelelwa ngokusebenzisa amandla ombane ngayo izihlunu esahlukileyo. Nangona kunjalo, umsebenzi wabo kabini. Yibani esebenzayo kunciphisa izihlunu zethu, hayi kuphela kodwa okumelana nazo. Yonke imisebenzi lwenziwa kuhamba ngonyawo lonwabu, kunye ombane kwalo. Kukhuthazwa ngamnye ukuba benze de ngoko, de kube nokudinwa kumzimba yesebe umqeqeshwa. Ngexesha kwemisipha umthambo abasetyenziswa kangangokuba ukusebenza eqhelekileyo mzimba 'belele "(yobuso, intamo, neminwe extensor lesiquluba).

Ngubani Kucetyiswa olu hlobo womzimba

Hud Kucetyiswa ukuba aqeqeshe abantu abakhetha ukumpompa up izihlunu ngaphandle kokusebenzisa umlinganiselo, kuba abo bangenazo ixesha okanye ithuba lokuya zokwenza umthambo kwaye abo bafuna ukwenza ekuthinteleni osteoarthritis kwamathambo. Kwakhona gym suit wonke ubani ofuna ukuphucula umzimba wakhe.

Esi sakhiwo yenzelwe ngokusekelwe loqheliso eyenzelwe ukugcina izihlunu ukusebenza kwenkqubo ye oosomajukujuku, ngwenya kunye nezinye iindidi abantu basoloko kwindawo encinci ngolo hlobo. Hud - imithambo, ezinye izinto leyo kuba negalelo ekufumaneni esiqwini izihlunu emva kokonzakala. imigaqo hatha yoga nazo kusetyenziswa kwinkqubo yoqeqesho. Ngokubanzi, njenge imithambo yezempilo okulufaneleyo ilungelo lalo lokuba khona.

Uqheliso ukuba emva komzimba

yenzelwe ngokuyintloko Hud ubonisa ukuba kwalapho. Kwimeko yayo ixhomekeke kwindlela eqhelekileyo yokusebenza nezibilini. Ngoko ke, ukuba ukunyhashwa kwenzeka thoracic yomqolo, kukho iintlungu entliziyweni. Ubukho sifo empontshwa kunegalelo izifo kwisigaba ngokwesini. Lungisa imeko ilula. Ukuze lahla ezimbi ezinjalo ngokwaneleyo ukubuyela kwindawo dislocation.

In Hud usebenzisa iintlobo olulandelenayo ezijolise ekubuyiseleni ukuma yendalo. Ngoncedo lwabo, basebenza umqolo womlomo wesibeleko kunye thoracic. Yonke imisebenzi, ngokwale ndlela, ekuveliseni kunye ombane eliphezulu, kodwa kancinci. Oku kuthintela ukulimala buthathaka omqolo entanyeni.

Basic usebenzisa Hud

Ngenxa yezi zenzo ziyaphuhliswa umva izihlunu, abaqhuba ukuphefumla. Imisebenzi ezinjalo ziquka zombini unyango kunye kusasa imithambo Hud.

Umthambo "Weightlifter"

Imilenze bakwimeko ukuqala ububanzi emagxeni, amadolo waguqa kancinane, kwaye iinyawo zicwangciswe ngaxeshanye omnye komnye. Emagxeni ukuba ukugoba nokwandisa, yaye emva sigobe kangangokuba kulo mmandla empontshwa kwakhiwa undim. Ngoko ke kufuneka ukuba uthathe uphefumle emoyeni impumlo, emveni koko uwukhuphe umlomo ngokuqinileyo zixinaniswe (ngokungathi ngokubeka ngaphandle ikhandlela). Ukwenza ezi zenzo kuyimfuneko kakuhle, ngokucothayo kwaye zingabikho uphakamisa. Uphinde amaxesha 10-15.

Chest Press

Iqala isikhundla iyafana kwi Kumsebenzi ongaphambili. Ngokwamkela ngayo, kufuneka uveze Chest Press intonga ngengqondo. Breath kufuneka kwenziwe ngokuthi kwandiswe esifubeni kangangoko kunokwenzeka. Uphinde amaxesha 7-10.

kukuphefumla ngenzolo

Iqala isikhundla iyafana kwi Kumsebenzi ongaphambili. Ndidinga bafole kancinane. Inhales esiswini kunye nezihlunu olukhulu esiswini. Kweembambo busisigxina ngexesha lonke lo msebenzi. Uwukhuphe chu umlomo, afika "imibhobho" up. Uphinde amaxesha 20.

Umthambo "gorilla iqinelwa"

Xa nokuma yesiqhelo kufuneka ukuba olule ab wakho rock umzimba umzimba kancinci ukuya Akubuya ekhohlo nasekunene, kwaneso ezinyaweni omnye komnye. Iqondo eliphezulu - ukubamba kunye iimbambo kunye isinqe. Uphinde amaxesha 15-20.

Ukutshaja ukuba ubuso

unit uqeqesho eyahlukileyo i imithambo Hud ukuba ubuso.

On kulo izihlunu ezininzi yoma ngaphandle uqeqesho rhoqo. Ngenxa yoko, kuza kwesikhumba ebusweni. Ukuzilolonga ukuthintela le ngxaki. imithambo ekuvuseleleni ebusweni Hud kwenziwa ngolu hlobo lulandelayo. Okokuqala kufuneka ukususa iintshiyi zakho phezulu nasezantsi, ngokungathi kumangaliswa kwaye equmbile. Kwalandelwa niveze impuku empumlweni khosi cute nokubi. Lo msebenzi elandelayo - "wow" isandi imilebe kudlala. Emva koko, kufuneka ahambe ekhohlo iye nasekunene. Enye umthambo - kukunaba amehlo kunye nemilebe. Oku kufuneka kwenziwe ngendlela ngokungathi uhlobo eyoyikisayo. Xa ndiqukumbela, kufuneka wenze iintloko bajike khosi ekhohlo nasekunene.

Yonke imisebenzi ekufuneka yenziwe ekuqaleni kancinci, kancinci, kancinci ukukhawulezisa isantya kabini.

Imithambo kuba amehlo

Hud Gymnastics iliso kuphucula umbono. Kwiqela umzimba lo basebenza kuzo zonke izihlunu iliso. Yenza umthambo ungakwazi ngamehlo akho vula iphinde ivalwe. It uyabulawa ngolu hlobo lulandelayo.

Okokuqala, kufuneka ukuba aguqulele ezinye yengcinezelo amehlo nisinga ekunene ukuya ekhohlo ukuya kwindawo kakhulu enjalo, leyo baba izangqa ezibonakalayo imibala eyahlukileyo. Ngaphezu koko, intshukumo enye kuyimfuneko ukwenza ulwalathiso phezulu phantsi, ngoko - on idayagonali. Ekupheleni kufuneka enze iintshukumo ejikelezayo amehlo yanjalo kumacala omabini.

Siya phinda umthambo nganye efunwa izihlandlo 50-60.