Indlela ukwakha ucinezele, esebenzisa esebenzisa ezimbalwa ezilula

Abantu abaninzi baphupha ukuba kumatshini ezintle, kodwa andazi ukuba njani ukwenza oko. Kwaye hayi ngaphandle kwesizathu. Ngenxa ukuze afumane isiqabu, umzimba elula uplifts kakhulu ngokwaneleyo. Ngoko ke, indlela yokwakha i iindaba ezimnandi? Kuza kufuneka iseti ekhethekileyo olulandelenayo yenzelwe ukusebenza ngapha kwazo zonke amaqela izihlunu esiswini.

Ngoko ... Makhe qala ezisisiseko. Zonke kwizihlunu zesisu zingahlulwa zibe ngamaqela ezintathu ezahlukeneyo: obliques, engasentla nengasezantsi. Kwaye ukuze kuphunyezwe iziphumo encomekayo, kuyimfuneko ukwenza umthambo ukuba phezulu kwaye zibandakanya kakhulu ngokupheleleyo iqela ngalinye ngokwahlukeneyo.

Ukuze yokumpompa phezulu eendaba, akunyanzelekanga ndiya nakwiziko lokuzilolonga. Yonke imisebenzi zingenziwa kakuhle kwaye ekhaya. Into esemqoka - ilungelo lokuba iqulunqe ze basebenzise ilungelo ukubala umthwalo amandla efunekayo izihlunu.

Iseti encinane beemvavanyo avumela eendaba ukumpompa.

1. Enye ukuzilolonga kakhulu esebenzayo luncedo nje ukumpompa phezulu eendaba, kodwa benza iityhubhu ezintle elikroliweyo ke linegunya. Oku akubandakanyi nje phezulu kodwa elibhalwe ngokumileyo izihlunu esiswini. Yenza linegunya, banokuba izikhundla ezininzi: elele phantsi okanye ohleli phezu kwesitulo. Linegunya phezu kwesitulo unika umthwalo nakumphezulu eendaba. Yenyuse usebenzisa lo msebenzi, kunye ngenyameko ngenxa inokuba inyanga - ezimbini. Ungasuki linegunya uncedo bonisa ngokucacileyo umgca esinqeni kwaye nokomeleza kakuhle eendaba. Ukongeza, ukuba zigcinwe ngokugqibeleleyo ikwimo elungileyo nokuthintela empontshwa indawo wokwenzakala lomqolo.

ndlela yokusebenza.

Lala phantsi, ukufumana izandla zakho emva intloko yakho uze ugobe amadolo kangangokuba zakha esinekona sasekunene neenyawo zakho ngokuqinileyo waphumla emgangathweni. Good ubuthe esiswini kunye, abahluza kumaphephandaba, phakamisa umntla Ukucofa ngamadolo akhe. Bamba emzimbeni wakho kwindawo liphezulu zokukhulisa imizuzwana embalwa aze abuyele kwindawo yokuqala. Ukukhawulezisa iziphumo, umthambo Zenziwe ulwabiwo (ezifanelekileyo njengoko dumbbells kunye libiza ukusuka bar).

Ukuze yokumpompa i eendaba asezantsi inxalenye esiswini, ungasebenzisa i curl umva.

ndlela yokusebenza.

Xana ngobuchule ibekwe emgangathweni kwaye beka izandla zakho ecaleni umzimba. Agobe amadolo zakho ze aphakamise inxalenye esezantsi lomzimba ide detaches ngokupheleleyo ukusuka emgangathweni. Kwi ngumphunga, amadolo press ithuba uhlobo ubuninzi iplagi nencum, ahlale kule ndawo imizuzwana embalwa, ngoko ubuyele kwindawo yokuqala.

2. Ukwenzela ukuba yokumpompa phezulu eendaba, ungasebenzisa i kumathambeka. Bona ngokugqibeleleyo zokuqinisa obliques. Ukuze nokukhuthaza ifuthe umthambo ingasetyenziswa dumbbells.

3. Banceda ukumpompa up kumaphephandaba squats. Bona musa nje ukwenza umsebenzi olungileyo zonke izihlunu esiswini, kodwa kukunceda ukuba azigxothe amanqatha kwemfuneko ukususela esiswini. Kwaye oku kubalulekile. Ngapha koko, uyakwazi ukumpompa up kumaphephandaba phambi obugqithisileyo Zhirkov. Indida siyifumana yokuba nkqu izihlunu baqeqeshwe kakuhle phambi amanqatha kwemfuneko iya kakuhle kujongwa, yaye yonke imizamo zibonakala kuba lilize, kuba ityhubhu zakho azibonakali. Ngoko ke ukungahoywa squats ngokupheleleyo akuyomfuneko ngayo.

4. Good isebenze izihlunu esiswini ukusebenzisa "isikere".

ndlela yokusebenza.

Kwindawo lisalele, kuyimfuneko ukuba olule izihlunu esiswini ze aphakamise imilenze ayinakolulwa yi 10-15 cm ngaphezu emgangathweni. Ke imilenze alternating bawela. Emva kokugqiba zihlangane 15-20, ngokucotha babuyele yokuqala yaye, emva kokuba abanye kwemizuzu embalwa, uthabathe enye indlela. Zama ukwenza umthambo ukuze noxinezeleko eziphambili iwela kumajelo eendaba, hayi imilenze.

Kwaye into enye, apho abaninzi nokumazi. Uqheliso ukuze kwakhiwe kungcono kwenziwa ngemini, imfihlo kukuba kufuneka ubanike ixesha ukukhula, uze yakho entle izithombe cinezela ukumpompa ngenxa elide kangaka oluthile, akathathi elide.