Indlela ukunciphisa umzimba ezandleni ngamantombazana: ekusebenziseni

Eyona ngxaki iqhelekileyo phakathi amantombazana - njani ukuba unciphise umzimba ezandleni zenu. Amadoda idla ngokuba akukho ngxaki ngale site, kodwa zidalwa ezibuthathaka kufuneka ukuba abeke eninzi umgudu ukuze kufikelelwe isiphumo ofunekayo, kuba ulusu ezandleni zenu ethambileyo, ezingcakacileyo, ngokufuthi Axhome, ubunzima extra akafuni ukuhamba.

Yini na izandla zakho musa ukunciphisa umzimba?

Kuba abantu abaninzi, isakhiwo umzimba, utyekelo ukuba mkhulu kunye okubuyela kwimo yazo eluswini izakhi, ngoko ke abanye benza iinzame ubuninzi, lo gama ezinye izinto zenzeka ngokwalo. Kuyenzeka ukuba ubunzima extra kubonakala ukuba ibe khona, nezandla khangela otyebileyo flabby. izandla ooMama isakhiwo evakalala kunzima kakhulu ukuze libanike ekubunjweni kwimilo echanekileyo, kodwa oku akukho sizathu sokuba lithemba. Ukuba sisondela umba ngokubanzi ngamandla - isiphumo ayiyi kuthabatha ixesha elide!

imithetho esisiseko kunye neziphakamiso

UMthetho nombolo 1 kwaye kubaluleke kakhulu! Kuphela indlela rhoqo nemanyeneyo ingxaki kunokunceda ukuba ayibulale. Ngoko ke iiklasi kufuneka babe izihlandlo ezine ukuya kwezintlanu evekini. Kulo mzekelo, kungakuhle ukuba omnye wabo lahlanganisa Cardio (ukubaleka, ukutsiba intambo, umzimba okanye nokududa umculo ukuzila).

Umthetho inombolo 2 ukubaluleka efanayo ukuba ukuzilolonga inyanzelekile ukuba imizuzu eli-10-15 kwaye ekupheleni iiseshoni ngokolula izihlunu kunye nemisipha (yade).

inombolo Umthetho 3: esweni okokoko indawo efanele yomqolo (kufuneka ibe ngqo), indawo emagxeni (ke musa ukuba benyuka ukhangele intloko) kunye nentloko - kufuneka mandingaweli emagxeni, okanye usixhome phantsi. Crown njalo iphakama esqwini lomqolo.

inombolo Umthetho 5: zonke iintshukumo - kunye okanye ngaphandle ubunzima, Senziwe isingqisho olucothayo lemizuzwana 2-4 ujingi nganye. Ukuya phezulu okanye iingalo ngapha zenziwe ukuba uphefumlela ngaphakathi yaye phantsi okanye basonge - phezu siphefumla.

Kunye nenombolo 5 - ukongeza ngamaxesha umthwalo, ingakumbi ukuba imithambo kulula.

Amanye amantombazana ukuba unciphise umzimba ezandleni ngandlel 'kunzima, ngoko ke kufuneka ukuba basebenzise ubunzima ngakumbi ukwandisa amandla sesichengeni kunye nexesha iiseti.

Uqheliso benemizimba

Indlela ukunciphisa umzimba ngokukhawuleza kwi ezandleni amantombazana? Kakade ke, apho kukho ingxaki olongezelelweyo. Khetha dumbbells ezinobunzima 2-3 kg, ezinkulu - kuphela abo bafuna ukwandisa ubukhulu kwezihlunu. Ukuba akuzange makazibandakanye ubunzima, lo gama ekuqaleni ungasebenzisa polutorakilogrammovye.

• Ehleli okanye emi esisigxina umva, wabeka izandla zakho phantsi ngpaha komzantsi ngokucotha kuphakamisa ngqo phezulu kwaye phambili kumgca egxalabeni le. Kulo mzekelo xa ephakamisa brush ujonge phezulu, yaye xa bewuhlisele - phantsi. 15 ukuya 25 Izihlandlo go mnye.
• Tilting umntla kwi engile 45 degree emgangathweni (agobe amadolo ngcono kancinci), thatha izandla kakhulu ngqo umva, ukulungisa, ukunciphisa likhaba, ize agobe isandla ephethe brush with a dumbbell emacaleni xa kuthelekiswa umntla. Kubalulekile ukuqinisekisa ukuba umgangatho engqinibeni ayizange ukutshintsha indawo yayo - ayigcine rhoqo waphakamisa ephakamileyo zisebenze bayeke kuphela. Ngaba amaxesha 20-25.
• izandla ngqo ukuphakamisa nge emacaleni phezulu kakhulu kwaye iwe phantsi. amaxesha 15 ngoxa bebambene ngezandla zakhe phezulu, kwaye enye kunye entendeni phantsi.
• Elele kwisitulo okanye umgangatho, yaze yangxenga ifuthe lomanyano isandla ngesandla, ingakhange irwece emgangathweni, uze kugoba esifubeni, ukugcina iingalo zakho emgceni. Phinda izihlandlo ezili-15 ukuya kwengama-25.

Kodwa yintoni imithambo ukwenza ukuba nje ukubhitya izandla ukuba akukho dumbbells?

Uqheliso lomsebenzi ngaphandle iintsimbi

Ukuba Arsenal musa ukuba dumbbells, indlela ukunciphisa umzimba izandla nkqi ekhaya? Fumana uncedo nangamandla umzimba ubonisa ubunzima bakho, oya kumelana umsebenzi kanye ngokunjalo.

• Push-ups ezahlukeneyo ngokwaneleyo - omnye kakhulu elula ngempumelelo. Kuphela ukuba ucinge ukuba kwakuba imihlaba lwamagxa le ntwazana ukuba nantoni na, akufunekanga ukuzibandakanya ukubambelela ngokubanzi, ibhrashi kungcono ibekwe kufutshane umntla (ukuziva ukuchukumisa izandla ukuba umzimba), uze ugobe iingalo zakho ngqo umva. Kwesi sikhundla, a kakhulu asebenza kakuhle esineendidi, pecs negxalaba olwandle. Ukuba awukwazi push-ups imilenze ngqo - unako ubeke amadolo zakho phantsi. Ukwenza amaxesha amaninzi kangaka, kangangokuba yokugqibela wawuluLwandle amandla ubuninzi esesiphelweni enokwenzeka.
• Oko woliphalaza esitulweni okanye kwetafile, abe naye emva kuye, nokuthumela izandla neminwe phambili. Ngokugoba imilenze, ukugoba kwaye kwakhona onokolula iingalo zenu, usebenzisa ngezigalo (kodwa hayi imilenze).
• ukubuyekeza abaninzi Rave kubafazi ukunciphisa indlela ubunzima ezandleni zenu phezu imithambo nkqubo Callanetics: onokolula iingalo zakho kwicala kunye uhlobo ubuninzi. Yenza senhliziyo amancinci-awo phezulu nasezantsi, (uluhlu 20-25 cm) emva naphambili, nokugcina izandla zakhe ngokuqinileyo bumuncu. Zama ukwenza ubuncinane 100 ezinjalo imivumbo (50 ngobuwena nganye) sele abawathobanga izandla.
• Ukususela isikhundla ndichopha jump emva ezizibeni pose kunye utsibe ukuya kwindawo yokuqala. Ukuba nizilinganisele ngaphezulu kwama-70 kg, kungcono ukuba tsiba, yaye otshagivat ongazange ubunzima kakhulu amalungu omzimba. 15 ukuya 25 amaxesha.

umthwalo static - omnye kakhulu ngempumelelo

Eyona ndlela isebenzayo kakhulu kwabasetyhini ukuba unciphise umzimba ezandleni zabo ngaphandle idalwa kakhulu - Kakade ke, iplanga ukuma. Le Queen zonke izithuba ezingashukumiyo, ngaphezu kwama-20 iinketho. Kulo mzekelo, ibhonasi nice njengoko amathanga kwimali, ezinqeni ucofe ngakhe ukusebenzisa ezilandelayo. Imeko ephambili - indawo efanele yomqolo, kufuneka kwandiswa ngaphandle unokukhawuleza, kungakuhle ukwalathisa iingalo umva. Uze uzame ukugcina umzuzu ubuncinane enye, ngokwenyusa kancinane ngexesha ezintathu.

Wonke umntu uyazi "ibhulorho" Kuhle kakhulu umbhinqo emagxeni. Zama ukugcina ukuma ubuncinane 3 iiseti imizuzwana 30.

Enye indlela enkulu ukuba unciphise umzimba ngenxa intombazana kwi iingalo namagxa - ninduluke nje ingalo ukusa engqinibeni ubambe umgca ngaphandle ugoba okanye zaziphosa imizuzu 3-5, ngomzuzu ngamnye owongezelelweyo nje Wajika kancinci kwegxalaba phambili okanye ngasemva. Kukho iinketho - izandla phambi, kodwa ungakwazi esandleni. Kucetyiswa ukuba usebenzise zonke iindidi ukuze Ufundo ngakumbi izihlunu ezincinane.

Ukolula ngokuba umbhinqo nomlenze

Yintoni ekufuneka ukuba banikeze ubunzima ezilahlekileyo ngokukhawuleza? Kakade ke, ngokwenza a elula enzulu imicu izihlunu kunye nemisipha. Kutheni le nto kubaluleke kangaka? Xa indawo emagxeni ebantwini ezidibeneyo ezalathelwe nkovu kunye nenkqubo emithanjeni unoxanduva nokucocwa umzimba kunye ukutya, kwaye ke ngoko, ukusebenza oluchanekileyo yonke eziphilayo. Ukuba imisipha iba abe kwaye hypertonia ezingapheliyo - iindawo nkovu ukuba pinched kwaye ayikwazi ukusebenza ngokufanelekileyo, uyazifohloza yayikukuphuphuma nkovu evela ancedisana, kwaye kukho ukudumba, stasis igazi, yaye ekugqibeleni uza SLAG. Apho ubuthi - apho kwaye utyebile. Ngenxa yesi sizathu, musa ngoyaba rhoqo ngokolula izihlunu ingalo.

• Ukudibanisa umva yokutshixa umnwe, ngesandla esinye ngengqiniba lakhe phezulu, enye ezantsi. Ukuba awukwazi ungancedisani - ungasebenzisa i itawuli okanye ibhanti ukunceda.
• sosana Concatenate lock umva kwiingalo ngqo wacinezela phambili ukutsala izandla zakhe phezu kwayo phantsi.
• Tsala ingalo yayifana phambi yokutshixa yaye elirhangqwe umva ngayo ukungaqondani phakathi ngamaphiko emagxeni.
• Beka isandla sakho sokunene kwigxalaba lasekhohlo kwaye ngengqiniba owabelwe igcine umgca igxalaba eyayingqalene emgangathweni.
• Tsala izandla ngqo phezulu, baqubuda, babambelela izandla zakhe ngenkuthalo bawurhuqa icala umntla neengalo, ukubhitya imiso kancinane ecaleni.

Ukubaluleka ukutya okunempilo

Njani amantombazana ukuba unciphise umzimba ezandleni zabo ngaphandle isondlo esifanelekileyo? Ewe indlela. omnye kuphela usebenzisa isiphumo efunekayo abakwazi emaziphunyezwe ngokutya enekuku besela Coke. Ukutya kufuneka ibe ipesenti ephezulu amanqatha ngenxa yomsebenzi ebonakalayo emathunjini, kwaye isixa esaneleyo kwiproteni ezinqwenelekayo umsebenzi kwezihlunu. Carbohydrate, phezu koko, zama ukunciphisa - kwandule ke ubunzima iza kuncipha, kuba, njengoko nisazi, kunye ngesandla iya yokugqibela. Phantsi nge ukutshaya, utywala kunye kwisigcinakaliso! Ukuyibalekela okune izixa eliphezulu iswekile, ityuwa kunye gluten.

iinkqubo ezongezelelweyo ukuze

Kuba unokukhawuleza isikhumba kufuneka ukusebenza extra: Ingasetyenziswa usonga ukususela thermal, iindawo ingxaki yokuthanjiswa nezithambiso ukususela anti-cellulite. Kwakhona, ukuba unalo ithuba lokusebenzisa ichibi - kubhetele ukusebenzisa oko; ngokuba ukuqubha ezilungele hayi kuphela iingalo ithoni, kodwa umzimba uphela.

Njengoko ubona, amantombazana unciphise umzimba ezandleni mhlawumbi okona kubaluleke kakhulu, ukuba wenze isuntswana umgudu, umonde kunye namandla okuzimisela. Enxibe isinxibo ngezibopho ezingcakacileyo, uya kubona - kuluncedo nto, akunjalo?