Iphakama kwi bar: itafile. Inkqubo yoqeqesho

bar enqamlezileyo sisixhobo enkulu izihlunu zokumpompa umva. Kwakhona phezu kuyo izandla zokusebenza, kunene ukujinga kwaye baphuhlise musculature lulonke. Ngenxa njengoko zisancumisa ke umthambo polyarticular ezisisiseko kubandakanya inani elikhulu lamaqela izihlunu ezahlukeneyo.

Ukuba ugqiba ukuba uqale batsale bar ukusuka ekuqaleni, kufuneka sikhumbule ukuba nayiphi na imithambo ekufuneka yenziwe ngayo ingqondo. It ibandakanyeka kwinkqubo ethile, ukurekhoda iziphumo zabo. Oko kukuthi, akukho mfuneko ukwenza ezidengileyo iphakama kwi bar.

Uluhlu ne iziphumo zakho ziya kukunceda ukulandelela inkqubela yakho ukuze ubone indlela esebenza ngayo inkqubo yoqeqesho. Kuphela ngale ndlela uya kuba nako ukugqiba ngokuchanileyo ubonisa ukuba okanye hayi kwaye enoba ihamba phambili ndlela.

Kahle bahlanganise!

Ngaphambi kokuba nayiphi na uqeqesho kufuneka ukushushubeza umzimba. Ngenxa yakhe, unako ukuthintela ezahlukeneyo iinkathazo: .. Ukwenzakala, komsipha, nemisipha neqwengiweyo, umonakalo kwegxalaba, dislocation, njl Ukongeza, izihlunu kakuhle yothani bekulungele abeke irekhodi entsha tsala-ups, ukuba babe bakulungele ukwenza ukuba kulayishwa.

Ngoko ke, musa singayikhathaleli efudumeleyo-up. Kufuneka ungatsala ubuncinane 5-10. Emva kokuba ukuzilolonga, kufuneka uzive kwakhula amandla kunye nokuzimisela ukusebenza izihlunu. Ukuba kukho mqondo - hayi ungxamile, zama Amazing kwakhona.

Yintoni zanele yaye zahluke njani?

Ungenza tsala-ups ezahlukeneyo kwi bar. Yeka zidlala indima ebaluleke kakhulu kulwabiwo umthwalo izihlunu zomzimba. Kukho iindidi eziliqela yekiriva ukuba uyakwazi ukugcina umzimba wakho kwi bar kwaye wenze imithambo.

Classic kakhulu elula ngokwaneleyo - kuba izandla zamagxa-ububanzi ngaphandle, neentende ochukumisa le bar othe tye kunye otvornuty kuwe, ubhontsi wakho kufuneka niqubude ngezantsi bar. Hi ndlela leyi, nasesithupheni: akukho ukuvumelana umbuzo njani ukuyenza, kwaye nokuba kufuneka kukurhawula ngokupheleleyo kwipali enqamlezileyo.

Iimbaleki abaninzi bakhetha ukuba bathathe kwi bar oxwesileyo ngendlela efanayo njengoko abanye neminwe. Ngoko ke onokuyenza xa ufuna. Ukuba uziva ungakhululekanga, lishiye udlulele iminwe. Oku kungenziwa nkqu endaweni ilenga.

Ukuba izandla zenu zibekwe zamagxa-ububanzi ngaphandle kwaye ibambelele sakudala, ngoko oko uya kuyinika umthwalo isasazwe phezu latissimus ephezulu nesezantsi dorsi, izo-, kunene.

Iyazilandela izandla zakhe kuye, ususa omnye wolayisho ukusuka ngasemva kuzilayisha phezu zomfana. Ngoko ke ukwenza ikakhulu abo bafuna i imo olukhawulezisiweyo ukunika umthamo kwezandla zakho.

ukubambelela yobubanzi

Ngaphezu koko, i ebanzi njengokubamba, kokukhona basetyenziswa latissimus dorsi. Ngelo xesha, izihlunu ingalo iya kuba uxinezeleko yaye ngaphantsi. Ngoko ke, ukuba ufuna ukuba emva ebanzi, zama ukuphumeza ukubambelela potdyagivaniya, nto leyo iya kuba ngaphezu kobubanzi bamagxa zakho.

ukuqonda ayemxinwa akuthethi kumsebenzi wezandla, ingakumbi zomfana. Ukongeza, kwaqukwa kwaye iinxenye asezantsi lat. Ukuba ufuna ukuxhawula izandla phezu bar, ngoko zama ukubamba up nge ukubambelela elimxinwa.

Safety kuqala

Kubalulekile ukukhumbula imithetho embalwa ekufuneka ilandelwe Amazing nganye:

1. Akukho Enoba apho ntoni, sebenzisa utsalo-up bar tyaba ekhaya okanye uphume kungena eyadini, kufuneka ufumane ukuphakama yeqokobhe ukwenzela ukuba kuyenzeka ngaphandle iingxaki ukufikelela kwepali okanye jump encinane kuyo.

Ukuba ibekwe ngasentla, uya kukhubeka ngempazamo umhlaba okubi umonakalo unyawo. Ngoko zama ukuba enze tsala-ups kwi bar tye, obuqwebele bakhwela kwizinyuko.

2. Qiniseka ukusebenzisa iiglavu okanye magnesia. Yiloo ndlela isandla yabantu, ayenzelwanga ukuba umthwalo onamava ngexesha tsala-ups.

Kungcono kuthenga, Kakade ke, iiglavu - ngeke nje kuyeka sehla isandla phezu bar, kodwa zinciphisa kancinci umthwalo kwi brush. Ungasebenzisa nezinki, nto wathengisa ngayo nayiphi na ivenkile iimpahla zemidlalo. Iyathandwa ngenxa ngexabiso eliphantsi kunye namaziko asebenza kwizinga eliphezulu.

Ukuba ufuna ukuziva ngokupheleleyo kwepali ayithi sehla kuyo, lo nemagnesium - le nto ufuna.

Iprogram yoqeqesho kwabasaqalayo

Ukuze umntu ekuqaleni nje ukuba bazibandakanye inxaxheba kwezemidlalo, iindleko zoqeqesho 1 ixesha ngeentsuku ezintathu. Oko kukuthi, ukuba usebenza ngaphandle ngoMvulo, emva umsebenzi kufuneka kuqhubeka ngoLwesine. Oku kuya kuvumela umzimba ukubuyisa kwaye Stock up on amandla amatsha.

Kakade ke, batsale bar ukuqala ukusuka ekuqaleni kunzima kakhulu. Ukuba awukwazi nokuba bungasifumani 1 xesha, kubalulekile ukufunda isitulo okanye esitulweni kule ndlela ilandelayo: Yima esitulweni, iinyawo zakhe ukugxuma ukuze esifubeni sakho yachukumisa bar kwaye uqale behle.

Yenza njalo de ngoko, ude uzive amandla ukutsala ngokwakhe phezulu ubuncinane kanye. Zama ukwenza oko nje kancinane kangangoko kunokwenzeka. Ngoko ke kunokwenzeka ukuba bagqwese batsale ingubo yakhe ukusuka ekuqaleni.

Matyendyana ukuba abe Acrobat nantoni na

Abantu abakwaziyo ukwenza iindidi lamaqhinga kwi bar, kuba ethandwa elikhulu phakathi kwabanye. Oku kuyimfuneko ukuze kugcinwe ukuthandwa, akothusi zonke iintshukumo ezintsha umdla.

Kodwa ukuba nje ukufunda ukubamba phezulu, kufuneka ukuba ukuphazanyiswa ngolwaa ezinjalo. Kuya kufuneka ukuba enze imisebenzi esisiseko ukufumana iziphumo zokuqala.

Uyakwazi ukwenza Amazing nganye:

1. Khipha-ups ukubambelela ngokubanzi.

2. Chin ukubambelela emxinwa.

3. Khipha-ups zomfana.

Yenza iiseti ubuncinane 4 amaxesha 4-5.

Kamsinya nje nina ukulayisha usaman ngokupheleleyo, qala ukwandisa inani nabathengisi evenkileni. Xa uthe waba nako ukwenza iiseti 4 amaxesha 15-20 nawuphi na imithambo, iyavakala ukusebenzisa iintsimbi, ukwenza iphakama kwi bar.

Table, uphose emva koku, kuya kukunceda ukuba ukwakha Amazing kunye umthwalo ongaphaya. Kodwa ukusetyenziswa kwesicwangciso enjalo kucetyiswa kuphela xa ngokuzithemba kuqinisa kwaye akukho umonakalo kwegxalaba.

Indlela ukwandisa tsala-ups kwi bar ngokukhawuleza kangangoko kunokwenzeka?

Ukuba akukho saqala ukwenza umlinganiselo othile ixesha, ukuze kubekho ixesha xa uya kuphinda kukhule. Oku kubangelwa yinto yokuba umzimba lifikelele imilo ngokupheleleyo imeko yokuba imisebenzi ukuba ubeke phambi kwakhe.

Kwaye akusoloko kulula ukuba bawele umda kwi tsala-ups 30, ukuba enoba kangakanani elingathathwanga emzimbeni kwezibonelelo zendalo, banexesha ukufumana phandle, kwaye awukwazi ukwandisa tsala-up iindlela kwi bar tye.

Kodwa kukho kusoloko umnqweno ukuba ngcono, ukuba ibe njani? Kwiimeko ezinjalo kuyimfuneko ukuba kubangela uxinzelelo kukothuka kwi izihlunu zakho ngexesha umthambo, umzimba ukuba lisiqwalasele kwakhona indawo yayo kwaye ndaqonda ukuba kufuneka kuphuhliswe ngakumbi njengoko umthwalo zanda kakhulu.

Ngaloo ndlela onge babe kunye yimilinganiso ezotyhalo ozikhethelayo. Indlela elula yokwenza oku kukuba ekuchithweni kwayo i ibrifkheyisi eqhelekileyo. Ukuba akwenjinjalo, unako ukuthenga, kodwa qiniseka ukuba umqheba waba namandla, njengoko uya kuba bewakhwelisa ngokundilisekileyo.

Ukuze ngempumelelo ukusebenzisa ubunzima eyongezelelweyo izakwenziwa ethile circuit iphakama kwi bar. Le theyibhile ingezantsi, okufanelekileyo ukuze aqonde ukuba yokwakha inkqubo yakho yoqeqesho. Unakho ukuyisebenzisa njengesiseko ekwenzeni isicwangciso soqeqesho.

Ukubambelela kumgaqo nokuqeqeshwa kwitheyibhile, uya kufumana kungekudala lungelo ngokwayo ngendlela ukwandisa tsala kwi bar.

sisenza njalo

Musa ukulibala ukuba umthambo kufuneka rhoqo. Ngaphandle Indlela kwingqesho ukuphumeza isiphumo awukwazi. Cwangcisa wena eziya kufuneka achithe ubuncinane seyure ngosuku ukwenza batsale bar.

Le theyibhile ingentla iya kukunceda ukuba uyeke apho nokuphucula iziphumo zabo. Kodwa musa ukuzama kuthenga intsalela, njengoko kwegxalaba - le yindlela entsonkothileyo kakhulu, nto leyo yonakele lula. Zama ukwandisa umthwalo ngokuthe ngcembe. Musa ukuzama ukubeka irekhodi batsale up Amazing nganye.