Indlela ukususa amanqatha lyashek ngokukhawuleza kwaye ngaphandle ukubandezeleka?

Kuba abo banomdla kwi umbuzo indlela ukususa amanqatha ukusuka lyashek, ixesha elide kukho ezinye iindlela ezilula nesebenzayo ukuze kufikelelwe isiphumo efunekayo ngaphandle kokusokola nokubandezeleka.

Beautiful nani kuthetha ukungabikho amanqatha okanye ubuncinane inani kubo. Ukuze kufezekiswe quick lyashek ukwehla kobunzima, kufuneka wenze umthambo eziliqela.

Okokuqala kufuneka ukuba ufumane dumbbells. Kodwa njengokuba - intombazana, kwaye imali engaphezulu Sinovuyo ukuba isetyenziswe kwenye ipere yezihlangu thina, sithatha iibhotile polutoralitrovye kwaye bazizalisa ngamanzi.

Isifundo № 1

Gcobisa ububanzi lakho iinyawo zamagxa ngaphandle kwaye ekuchopheni phantsi. Kwesi sikhundla, amadolo zakho iinyawo kufuneka ujonge kumacala esahlukileyo, yaye isinqe kuyimfuneko ukwala eyadlulayo. indawo Dumbbell phakathi kwemilenze yakhe. Ngoku thatha kusukela phezulu, privstante kunye ibuye. Phinda lo msebenzi kufuneka ibe izihlandlo ezili-15. Emva koko ke beka dumbbell (kwimeko yethu - ibhotile) emgangathweni uze wenze lo msebenzi omnye izihlandlo ezili-10.

Le yenye ukuzilolonga ngokukuko abo bafuna iindlela ukususa amanqatha lyashek. Nangona kunjalo, kufuneka usebenzise izihlunu ezahlukeneyo, ngoko ukusebenza kuyo.

Isifundo № 2

Kuya kufuneka ukuba uthathe izandla zozibini kwi "dumbbell 'ubeke iinyawo zakho igxalaba magxa. Bend ngomlenze omnye ukuya ethangeni ukuze yenze engile asithoba izidanga radius kunye unyawo zijonge phambili. Kule meko, qiniseka ukulandela ujikeleze lonke ixesha ukuba ahlale ngqo. Le liphezulu ebekwe bucala umlenze yesibini icala, ngoko uvakalelwa kukuba umthwalo ekhohlo kwicala elingaphakathi ethangeni. Vuka ukuya kwindawo yokuqala. Lo msebenzi kufuneka phindwa amaxesha-12, emva koko utshintshe umsebenzi umlenze kwaye noba 12 amaxesha. Qaphela ukuba oku kwasebenza kodwa ke sonke kufuneka izihlunu esiswini, nto leyo ibaluleke ngokufanelekileyo.

Isifundo № 3

Phambi kokuba wenze oku kulandelayo, lala ngomqolo, kubelixesha lokuphunga. Kwaye ngoku ewela ukuya kwicala elinye uqhubeke. Tsalani phambili ngomlenze omnye ze kwigophe lesibini edolweni, walibeka phezu emgangathweni. Ngesandla nge dumbbell iyafuneka ukuze azambatha nomlenze umlenze wena banduluka, wee jaju phaya, ukuba abe phezulu ukuvumela zolule. Phinda lo msebenzi amaxesha 10 umlenze nganye. Ukwandisa umthwalo wamkelekile. Lo msebenzi ikuxelela ukuba ukususa njani amanqatha lyashek kwiintsuku nje ezimbalwa.

Isifundo № 4

Le meko uhlala efanayo - ulele ngecala. Apha kuyimfuneko kuphela ekukhuliseni umlenze eyandisiweyo amaxesha amaninzi kangangoko unako. Emva koko, imilenze kufuneka utshintshe. Uyacetyiswa ukuba benze umsebenzi izihlandlo ezili-15 kwicala ngalinye.

Ukuba unomdla umbuzo yendlela ukususa amanqatha ithole, oko kuyimfuneko njenge mpathombi linye kwenziwa rhoqo - avuke emgangathweni aye eqongeni. Kulo mzekelo, ungenza ukuthatha umthwalo kwezandla zakho (dumbbells zethu kuphela).

Ngenxa yoko, siye thaca iinketho ezimbalwa ukuba indlela ukususa amanqatha lyashek kuwe. Umfuziselo kufuneka kwakhona kwakhona nokudla ancame ngumbhaki, amanzi soda kunye nokutya ophezulu osidingayo. Sikunqwenelela amandla kunye namandla ukuze kufikelelwe isiphumo oyifunayo!