Inkqubo elula ekhaya

umzimba Beautiful - liphupha wonke umntu, kungakhathaliseki ukuba yindoda, ubudala kunye nesimo ekuhlaleni. Noko ke, ukuba nidle okulungileyo, kodwa atyelele rhoqo umthambo kude ngamnye kuthi abe ixesha. Yintoni onokuyenza ukuze ukuphelisa izihlunu unokukhawuleza, ukuze kuziswe umzimba, yaye buhlungu? Nantsi inkqubo kwi ukusebenzisa ekhaya ezifumana ubuncinane ixesha. Kuyancomeka ukwenza yonke imihla, kodwa xa sele uxakeke kakhulu, unako ukunikela ubuncinane iintsuku ezimbalwa ngeveki kule elula, kodwa kuyimfuneko kakhulu ukuba umzimba ukuyenza.

Kananjalo kubalulekile ukuba siqaphele ukuba inkqubo yoqeqesho ekhaya busenza ukuba ubukho oxwesileyo bar kunye dumbbells ezimbini. Le yokugqibela zingathengwa evenkileni, ngokunjalo, njengokuba ibhari oxwesileyo nga mayixhonywe ityhubhu kwenye kweminyango. Ngoko ke, ukuba zonke izixhobo ilungele, kwaye okona kubalulekileyo - okuso ukuba ezemidlalo kunye nempilo - siqala!

1. Ukufuya dumbbells kwi izithuba ezimbini - emi ngqo yaye axis degrees 90. Akuqhelekanga ukuba inkqubo umthambo ikhaya eqhelekileyo ayibandakanyi lo msebenzi, kodwa abaqeqeshi uthando gym yakhe. Kuyanceda ukuba bazifudumeze, kwakunye negalelo ekubuyiselweni kokuma. Weight dumbbell khetha oku, apho uya konwaba esebenza.
2. Izihlunu imilenze kunye ngeempundu kunokuba lula ukuba aqeqeshe usebenzisa uhlaselo. Kuba namankazana - oku isicombululo ogqibeleleyo unokukhawuleza kule ndawo eziyingxaki, kunye namadoda - kumsebenzi ukuphucula ukulungelelanisa kweentshukumo.
3. Kuyimfuneko ukuba elithile ukubamba umzimba lwabo ngezithandelo. Iiplastiki icala eyenziwe le meko "kwicala", azilingani, njalo-njalo. Eyona nto ibalulekileyo kukuba wena uziva njani eladlulayo izihlunu emqolo xa umthambo.
4. Qiniseka ukuba kwiprogram kuqeqesho ekhaya iquka ukutyhala-ups. Ukwahlukahlukana lo msebenzi, kukho zingenakubalwa: izandla amabini omnye, ngaphandle yaqabela, ibhola ngaphandle meko "kwicala" imilenze ukutyhala-up njalo njalo.
5. Zonke iinkqubo zoqeqesho ezisebenzayo ziquka i umthambo ebizwa ngokuba "inkanuko." Ukuba wenze i deadlift kunye bar elikhulu, ningekalungi okwangoku, unga zama ukuba nomfanekiso savulwa isiRomania. Sebenzisa i dumbbells, wenze kumathambeka kwi uneenyawo ezimbini, uze uvule kumntu ngamnye kubo. Lo msebenzi uya kukhokelela ukuze spine yakho, ukunxibelelanisa zonke iintshukumo kunye nokwenza igalelo kuphuhliso phantse onke amaqela kwezihlunu emzimbeni.
6. Musa ukulibala ukubamba up on bar, ukuze inxalenye engentla umzimba wahlala linomtsalane. Kakade ke, lo msebenzi sifaneleke ngakumbi ngenxa yabantu, nangenxa ummeli ngamnye besini eyomeleleyo kubaluleke ngakumbi ukuba baninzi isebenza khona. Noko ke, amantombazana nayo Kusenokuba buhlungu amaxesha ambalwa ukubamba up on the bar. Ukuba 'uxhonywe "indawo kunzima ukwenza jerk, uyakwazi ukubamba up, yokuphumla iinyawo zakhe emgangathweni, ubeka ngesibonda ephakamileyo ekhoyo.
7. Inqanaba lokugqibela zoqeqesho iya kuba squats. Ngoncedo lwabo, kwasekwa izihlunu ezimpundwini, emathangeni, amathole. Ukuba ngexesha ekuchopheni elowo kuni ongayi esiswini, ezi-intshi elingakumbi esinqeni liphume ngokukhawuleza kuwe.

Ishedyuli ukusebenzisa ekhaya ungenza ngokuba wena, kususela kwishedyuli yomsebenzi. Kucetyiswa ukuba wenze zonke ezo mithambo kwemini okanye ngokuhlwa yonke imihla.