Indlela ngokukhawuleza ukumpompa phezulu esifubeni? tips Simple ukuba nabani na wagqiba ukuqeqesha ekhaya

Abaninzi abadlali abaselula kunye nabantu nje abafuna ukuba baphile ubomi obusempilweni, funani ngokukhawuleza kangangoko kunokwenzeka ukuze bafumane inani elungileyo ngenxa ukwandisa kwezihlunu. Kodwa asingabo bonke ngaxeshanye ukuqonda ukuba yenziwa njani ngaphandle kokuzenzakalisa umzimba wakhe yaye ngaphandle ebangela umonakalo emzimbeni. Kweli nqaku uza kufunda ngokukhawuleza ukumpompa njani esifubeni kwaye hayi kakubi impilo yabo ngexesha elifanayo.

Ukuba ugqiba ukuba nenxaxheba kulo mzobo, esebenzisa uncedo ziingcali (kunokuba iklasi nje kuphela elinye amacandelo amaninzi, kodwa kwakhona ukunyuka intaba elula kwiziko imfanelo okanye "trenazherku"), amathuba nangephina ngexesha umthambo engafanelekanga akuyi kukhula. Oku kubangelwa kukuba kufutshane uya phantse kusoloko kuba ngumqeqeshi okanye umqeqeshi, ogama msebenzi kulukhetho yenkqubo kangangoko kuzo zonke Fikizolo "kwimbaleki". Ngoko ke, makhe sihlolisise kunjalo xa sele isigqibo ukwenza umzimba wakhe, kodwa andazi ukuba yokumpompa indlela phezulu "grudak" ngokuchanekileyo.

Incum kucingwa ukuba iqela kwezihlunu ithandwayo yesibini emva zomfana. Kodwa asinguye wonke umntu uyazi ukuba ngokukhawuleza zivuthelana indlela esifubeni kunye neendlela ngcono ekhaya. Kwaye kusenokuba kakhulu elula - ukuba boyise ubuvila yabo noqeqesho rhoqo ukunikela ubuncinane isiqingatha seyure ixesha ngosuku. Eyona nto ibalulekileyo, khumbula imithetho embalwa elula.

Into yokuqala ukuyenza ukuze nabani na isigqibo ukuzibandakanya kwisikhundla kwizihlunu pectoral - ngayo ukuyila izakhiwo, nto leyo equka beemvavanyo ngokupheleleyo ofanayo. Kakade ke, indlela elula ukuzibandakanya umthambo, kuba ke ngoko uya kuba nako ukuqhuba umzimba nje kuphela izixhobo zobungcali, kodwa kwakhona phantsi kweliso ngumqeqeshi okanye umfundisi.

Kodwa ukuba uzimisele ukuyenza ekhaya, qala ukhetho olulandelenayo. Uqeqesho kakhulu elula efumaneka ukuba izihlunu esifubeni ezi -Push-ups. Kufuneka kukhunjulwe ukuba kuhlabana-ups amaxesha ngaphezu kweshumi elinesihlanu iingcali enye indlela musa ukuncoma. Oku alufanelekanga kakhulu, kwaye ayiyi kunceda ukwakha ubunzima kwezihlunu kwakunye inani elikhulu kophindo engekho umthamo nokunyamezela, kwaye kwezinye iimeko banokude kukhokelela avuthayo inyama kwezihlunu. Ukhetho best - kodwa ukuphunyezwa push-ups hayi ngaphezulu kwe ezine Iiseti izihlandlo ezilishumi elinambini ngemini.

Ukuba uqala ukuqeqesha ngokwabo, kodwa andazi ukuba njani ngokukhawuleza zivuthelana isifuba, kufuneka ukuba ukhumbule oku kulandelayo: Le iqela izihlunu wakha kakuhle ngoncedo beemvavanyo okuwisa (okt yade). Ngoko ke, kufuneka nje ukutyhala-abadala, kodwa ukwenza iintambo zombane kunye dumbbells esandleni, okanye atsale pullover Raider. Le mithambo ziya kunceda a elula elungileyo esifubeni kwaye ngokuphawulekayo ukwandisa umthamo Isifuba, nto leyo echaphazela kakhulu olinganise imilo.

kubalandeli ezininzi kukuxelela ukumpompa indlela esifubeni kwi bar. Kodwa kufuneka sivele akabathembi icebiso labo. Le iqokobhe lokusebenza ilungele uzolule izihlunu esifubeni, yaye kukho iseti ethile olulandelenayo nga kunceda ukwakha izihlunu, kodwa akuyi kwenzeka ngokukhawuleza njengoko ekusetyenzisweni entsonkothileyo ukuzilolonga ezininzi. Ngoko ke, i bar tye ukuba isetyenziswe njengento iqokobhe ezongezelelweyo nge-Push-ups kunye nokufakelwa dumbbell.

Qaphela ukuba ngokuxhomekeke ububanzi Ngezandla ngexesha enotyhalo kwi izihlunu esifubeni ziya kondliwa umthwalo ezahlukeneyo. Ukuba awuyazi ukuba ukuzila ukumpompa esifubeni, ngoko khumbula oku. Kwi-classical kunye nendawo ngesandla ngokubanzi umthwalo lisetyenziswa kwi ndawo yokuqala phezu kwesifuba, lo gama indawo ngesandla emxinwa kwandisa esineendidi yayo.

Kwaye yinto yokugqibela kukuba ukukhumbula: izihlunu zesifuba kufuneka rhoqo kunikwa isixa ezaneleyo wegazi. Oku kube lula nje ukuhamba kwezondlo, kodwa kwandisa imisipha ezibonwayo. Ukuba uqale umthambo, akuyi kufuneka uthathe ikhefu iintsuku ezimbalwa okanye ngaphezulu - zama, ubuncinane, musa lokutyhala-ups yonke imihla.