Indlela ukukhuphela esineendidi ngaphandle nzima kakhulu

Yonke mbaleki zokufuna ukulungele ukumpompa ngokuvisisana zonke izihlunu zomzimba wakho khangela bidibilderom lokwenene. Ngokukodwa, ezi guys onomdla wayo kwaye nendlela kwedwala esineendidi endlwini, kuba izandla, okanye mandithi izihlunu zabo isiqabu, ngokucacileyo kwatsala ingqalelo yabanye.

Akulolize e Hollywood, kunye neebhanyabhanya zethu uphawu basekhaya series kamabonwakude, abantwana encokola cool rhoqo abhetyebhetye izihlunu izandla. Indlela ukukhuphela esineendidi ngaphandle ubunzima obukhulu, ukuba le nkqubo aludibanisi ethile sverhtrudnogo? Izihlunu izandla, impompo esineendidi Akukho nzima, ukwenza uphuhliso evumelanayo zonke izihlunu eli qela, nayo leyo ibandakanya ezi ziyenza, zomfana.

Uqeqesho izihlunu amacala asentla kwaye kwezisezantsi iindawo zomzimba, womdlali kufuneka siqonde ukuba ezandleni ukwenza umthambo ezinjalo bethatha inxaxheba, ngoko, kunye esineendidi zooswingi. Indlela ukukhuphela esineendidi ngaphandle kobunzima okukhulu inokufumaneka ulwazi ngezantsi. Ngokwenza ezi exercises, uya kuphawula ukuba kuphela esineendidi, kodwa zonke izihlunu eli qela, ukufumana uncedo, kongezwa kwi umthamo sibe namandla.

Indlela ukukhuphela esineendidi, ukwenza ukutyhala-ups. Ukuze wenze lo msebenzi nakuwuphi na bume, awufuni izixhobo zemidlalo ezizodwa. EziQhelekileyo push-ups kuya kukunceda nje ukuba yokumpompa i esineendidi, kodwa izo- kunye nesifuba.

Kulo mzekelo, uyakwazi ukubeka izandla zakho sobubanzi, okanye ngenye indlela kunokuba ecaleni omnye komnye. Kwakhona ezintendeni zezandla kulo msebenzi kungabangela kwaye kufuneka amane ajikeleziswe kangangokuba iincam iminwe babemalunga omnye komnye.

Indlela ukulayisha esineendidi kwi bar. bar oxwesileyo , iimbaleki ezininzi endlwini, yaye ke ukuba akunjalo, ningawufumana khona ukuba nakweyenu, kwelinye izindlu. Tsala-ups kwi bar nge ukubambelela yesiqhelo ukuphuhlisa kakuhle zonke izihlunu iingalo, ingakumbi esineendidi. Etsala ukubambelela reverse elide ebandakanya bahlunguzele zomfana zabo.

Ukuba bar tye ude ufumane into oyenzayo, ufumana okanye wenze ezabo kamva, kodwa ngoku emva indlu yam, wena awufuni ukwazi ukuze ahluze indlela esineendidi ngaphandle kobunzima kakhulu? Ngoko ke kungekho bar tye okwethutyana akukho asisithintelo ukuphunyezwa iinjongo kuwe.

Lo msebenzi ulandelayo eyenziwa ngendlela leyo kuzo zonke endlwini. Ngokukodwa, kunokuba ikhompyutha okanye nayiphi na enye itafile, itheyibhile kwebhedi, isitulo, ebhedini, emva bonke. Ngokuqhelekileyo sinyusa kwesitulo okanye amabini, kodwa ukuba akunjalo?

Ukuze wenze lo msebenzi, eme ecaleni kwe "iqokobhe" ezikhethiweyo (ifanitshala), nokubuyela emva kwakhe. Aqine buthi kumngcipheko iqokobhe ezihlahleni, iinyawo lahlani ukuba babe nako ukwenza umzimba lisibekele.

Ukuqhubeka umzimba:

• ukugoba iingalo zakho iingalo, wehlisa umzimba ukwenza phantsi;
• phakamisa umzimba, onokolula iingalo zakho;
• phinda, njengoko buvelisa ngohlangothi iqokobhe, wabeka izandla zakhe phezu kwakhe, isetyenziswe kubo umva.

Indlela ukukhuphela esineendidi dumbbell - ukwenza iingalo ukwandiswa ngasemva. Ngokuba lo msebenzi uya kufuneka dumbbells. Baya zingathengwa kuyo nayiphi na isihloko esifanelekileyo kwivenkile yethu. Ungenza kwaye uninzi neebhotile zeplastiki ukuba ubunzima uzala luhlalu, isanti kunye njalo njalo. Iibhotile Sinokude zingadityaniswa omnye komnye ngokusebenzisa iwayini isivalo. Ngokubanzi, kuya kufuneka umnqweno kunye neengcinga ezimnandi.

Apha ekusebenziseni ngokwayo:

• ngokuthatha esandleni a dumbbell, uhlale phantsi kwisitulo, isitulo, nesihlalo;
• uphakamise dumbbell phezu kwentloko yenu;
• iqaphele ukuba ukuhambisa engqinibeni, bagobe ingalo yakho engqinibeni, bewuhlisele dumbbell emva komhlana wakho (emva intloko). Uya kuziva ngexesha elinye esineendidi angasolula;
• kwakhona ukunyusa dumbbell phezu kwentloko yenu;
• ngokwenza umthambo isixa elithile, yenza okufanayo nomnye ngesandla.

Zonke mzekelo ungasentla, si yaleza ukwenza izihlandlo ezili-15. Kuba okokuqala kwenza indlela enye, kodwa njengoko ixesha lihamba ukunyusa inani labo. Iziphumo zophononongo uya kuziva phantse ngoko nangoko, yaye uya kubona kwiiveki ezimbalwa.