Indlela ukulanda Amaphiko?

Nayiphi na indoda uthanda ukuba amagxa ebanzi - uphawu ubudoda nokuthembeka. Ingakumbi look encomekayo ephuhliswe kakuhle latissimus dorsi, wabiza abantu abaqhelekileyo "amaphiko".

Njengoko ampontshwe umva izihlunu? Kukho ezininzi kuphuhliso kwamaphiko loqheliso lomsebenzi kunye Nge, dumbbells okanye ubunzima bayo. Eyona uthandwayo kubo: ukutsala-ups, tyhala-ups, ukutsala. Kukholelwa ukuba amaphiko basabela kakuhle ukulayisha, kodwa abadlali yavelisa amagqabi kufuneka achithe ixesha elininzi kwaye wabeka amandla amaninzi ukujija ifumene i enomtsalane V-ezimile.

donsa

Enye ukuzilolonga ngokukuko kwamaphiko - akuyona kwi bar. Indlela ukulayisha Wings kwi bar?

Xa abanxibe impahla yaqabela projectile yi imbaleki owuthandayo ukunyusa ububanzi ngasemva. Lo msebenzi osenyongweni ngokuqinisa ukubambelela ngokubanzi. Ukuze sibe nokumiliselwa kufuneka bathathe phezu kwepali enqamlezileyo ukuze izandla zibe banzi ububanzi egxalabeni. Ndasolula kwaye ukhululeke ngokupheleleyo. Emva koko ukubamba up, ezama ukufumana bar kwesilevu. Buyela kwindawo yokuqala. Amatye kulo mzekelo umzimba wakhe.

Enye sazo lo msebenzi - uphakamisa intloko yakhe. Kulo mzekelo, kufuneka utsale bar ukuya emva entanyeni.

Ngokuqhelekileyo, iimbaleki abo basandula kuqalisa akakwazi ukubamba amaxesha ngaphezulu kwe 2-3. Ukuze ufumane isiphumo ufuna ukwenza ubuncinane 30-40 kophindo.

pushups

Indlela ukukhuphela Wings nge-Push-ups? Le yenye yezinto ezibiza imali encinane yaye ubhetyebhetye ndinyana abanxibe impahla, equka inani elikhulu izihlunu, kuquka amaphiko. Latissimus dorsi Uloliwe ngoncedo push-ups yinkcazo izandla.

Thatha indawo uvaleke, kugxininiswa izandla tye, ukuze ukuba banzi ububanzi igxalaba ngaphandle. Gcina umva wakho ngqo, intloko yakho ongekho ngaphantsi yaye bekwenza up. Bephula iingalo kwi iingalo ukwenzela ukuba amabele phantse bachukumise emgangathweni. Buyela kwindawo yokuqala, kodwa izandla na onokolula ngokupheleleyo, izihlunu zakho esiswini ukugcina ngeenzwane zabo.

intonga saliphosa ithambeka

Lo msebenzi yenye okusemandleni ukuba basebenze ngaphandle kwamaphiko. Xa umthambo kuyimfuneko ukulawula umthwalo, kufuneka kuwa kanye ngasemva, hayi zomfana. Indlela ukulayisha amaphiko phezu bar?

Thatha indawo ukuqala: iinyawo ebanzi kancinane ububanzi igxalaba, umzimba ibheke phambili zifana phantsi, emqolo wakhe ayinakolulwa, amehlo ngqo phambili, ugcine intonga ukubambelela ngqo, izandla kwinqanaba egxalabeni. Tsala ibar ukuya bhanti, bagxile dorsi latissimus. Intonga kufuneka wenziwe ngeendleko izihlunu emqolo, kwaye hayi izandla. Iincakuba ezama ukwenza kunye. Kancinci ukubuyela yokuqala. Phambi kokwenza yokusebenza intonga nityhala abuyise waxovula benemizimba ukukhanya.

Dumbbell wamgxotha ku ibhanti

Yenyuse amaphiko ebanzi emva kangangoko kunokwenzeka kwaye ngoncedo dumbbells. Indlela ukukhuphela Amaphiko dumbbells?

Yima ecaleni kwesitulo ukuba sibambelela dumbbell ukuba isandla sakhe sokunene base-. Bend, Yolule isandla sakho sasekhohlo nedolo ekhohlo kwi kwibhentshi. Gcina umva ngaxeshanye wakho emgangathweni, umlenze wasekunene bendigobele kancinane, ebheka phambili. Thatha umoya, ukubamba umoya wakho iplagi dumbbell ukuya bhanti, ezama ukuphakamisa Nengalo phezulu kangangoko. Kwi beko yesibini kwesi sikhundla, ubuninzi abahluza umva yakho. Koko uwukhuphe, abuyele kwindawo yokuqala. Emva kokugqiba lo msebenzi isixa ilungelo ixesha ukutshintsha ngesandla.

Indlela ukukhuphela amaphiko ukwakha izihlunu? Ukuze wenze oku, kufuneka wenze umthambo ukuze kwamaphiko benemizimba ezinkulu. Khetha ubunzima kuyimfuneko ukuze nani liphezulu kophindo lwe izihlandlo 6-8 kule ndlela.

Uqeqesho kwi isiqabu siqulathe nobuninzi yokuthamba ubunzima ephantsi, kodwa kukho inani elikhulu kophindo - izihlandlo 20 ndlela.