Sports and FitnessEndleleni nasebaleni

Iprogram yoqeqesho kwi bar kwabasaqalayo kunye neembaleki abanamava

Ukuba ufuna bahlukane kwamafutha omzimba, yenza isiqabu yakho nani, ukwakha izihlunu, abe owomeleleyo, ngoko uya kunceda lwenkqubo ekhethekileyo yoqeqesho kwi bar. Le projectile kubanjiswene namanye imithambo, kuquka nemivalo, ziya kunceda ukufezekisa iziphumo ezinqwenelekayo.

bar oxwesileyo nemivalo ngaxeshanye: inkqubo yoqeqesho. Ngolunye usuku

Esi sicwangciso umthambo yenzelwe-3 iintsuku zoqeqesho, nto leyo ke phindwa kwakhona. Ukubandakanya ngcono emoyeni evulekileyo, phezu amabala emidlalo ngokukhethekileyo izixhobo. Ukuze ufumane iziphumo ezintle, kufuneka unikezele oku iintsuku 3-4 ngeveki.

Iprogram yoqeqesho kwi bar tye nemivalo ngaxeshanye kwi Kwisifundo sokuqala ijolise esineendidi zokumpompa kunye nezihlunu esifubeni. Emva kwethutyana ashushu-up yiya yemiqadi yokuhlanganisa kwaye uthathe indawo yokuqala. Ukuze wenze oku, bebambene ngezandla zabo, usixhome, itshayelwe imilenze baphele emhlabeni, bagobe iingalo zenu kancinci. Ngomhla Tsalani onokolula iingalo yakho yokukhulisa umzimba esiphakame ngaphezu komhlaba. Ke kwakhona, agobe iingalo zenu, wehlisa phantsi umzimba. Imilenze e elifanayo kufuneka ingafiki phantsi.

Yenza lo msebenzi amaxesha amaninzi njengoko kuvunyelwa yakho qethe ngokwasemzimbeni. Total ukwenza iiseti 4. I Iindlela ezimbini zokuqala musa alaqhenqetha kangangoko kunokwenzeka; ukuba unako ukwenza 10 le mithambo, wenze 7-8. Iindlela ezimbini zokugqibela - esikhulu. Bazama ukwenza koboniso lwe-12.

Akuthandabuzeki imizuzu emibini kwaye yiya kwi bar tye. Ophezu kwaso, kwi ujingi kangangoko kunokwenzeka, phakamisa imilenze akumanyileyo, ugobe amadolo kancinane. Kulo mzekelo, uya kuba inxaxheba esineendidi kunye nezihlunu esiswini. Yenza lo msebenzi ngendlela efanayo; iindlela ezimbini zokuqala - 70-80% enokwenzeka eliphezulu, iindlela ezimbini zokugqibela - 120%.

Ukuze ke impumelelo uqeqesho enkulu, kwisiphelo, yenzani kuhlabana-ups ukusuka kwisitulo ngendlela efanayo iindlela 4.

ngosuku ezimbini

Iprogram yoqeqesho kwi bar kwi utshintsho intlanganiso elandelayo. A imini kamva, yiya projectile, akuxhome ezandleni kwepali enqamlezileyo, ukwenza ukubambelela ngokubanzi. Yenza kume kwi iindlela ezimbini zokuqala akunakwenzeka iyabala ngaphandle, kwezinye emibini - kokukhupha 120%.

Emva kwemizuzu 1-2 yokuphumla ukuqhubeka ingqesho. Ngoku kufuneka ukuba ukulungisa izandla phezu bar umva kukubamba na, oko kukuthi, ngeminwe kuye. Yenza tsala-ups. Yenza 3-4 iiseti kunye nenani elifanayo kophindo, njengoko Kumsebenzi ongaphambili.

Emva nethuba lokuphefumla elifutshane, yiya kwi bar. Thatha indawo yokuqala. Esebenzisa iingalo ngqo kwi bar, phakamisa umzimba. Umbambe kule ndawo, ukuze baphumeze esinokukhatyelwa iinyawo zabo phambili, zisenze ukuze babe ngaxeshanye emhlabeni. Yenza oku njengoko siphefumla, ehlise imilenze yakho - nokuphefumla.

Ngosuku lwesithathu

Uqeqesho lwenkqubo kwi bar kuya kunceda ukomeleza obliques. Sinikezelwa kweseshoni wesithathu. Baxhonywa izandla phezu bar, phakamisa amadolo kruthu khosi - ngoko ke ekhohlo, ngoko kwicala lasekunene. Xa agobe amadolo akho ukuya elunyaweni ekunene ethunyelwa kwelinye icala.

Ukunika izihlunu zakho esiswini Amazing elungileyo ngaloo mini, wenze lo msebenzi esitulweni, uye wasasaza cinezela. Ithekhnoloji into enye: iiseti 4, ezimbini zokuqala kunye negcuntswana kophindo, yokugqibela ezimbini - kunye komkhulu.

iingcebiso jikelele

Emva kosuku lokuphumla kwakhona, landela iseti yokuqala beemvavanyo, nokuba emva kweentsuku 1-2 - owesibini. Thatha ikhefu nokuba usuku, ukudlala iseshoni yokusebenza lesithathu inkqubo yosuku.

Yilonto lokuqeqesha kwi bar tye nemivalo ngaxeshanye ukusebenza ngaphandle izihlunu ezingalweni, esifubeni, emva kunye namaphephandaba.

Ukuba ufumana kunzima ukwenza imithambo obu bugcisa, ungakwazi ukuqala nge elula, uze usebenzise inkqubo yoqeqesho ngasentla.

Uyoqala kwabasaqalayo

Uqeqesho kwi oxwesileyo bar kwabasaqalayo kwiiseshoni ngomzuzu yokuqala iquka efudumeleyo-up amancinane, kulandele ngokuthi nazo ziqhube umthambo enkulu. Ukuthatha ezimbalwa imithambo yokuphefumla, zilifudumeza umzimba, yenkukhu ukuba umthwalo ngaphezulu kakhulu.

Hamba unyuke uye kwibha, zama ukubamba ubuncinane 1 xesha. Ukuphumla imizuzwana embalwa uze uphinde irekhodi yakho. Ngoko ke iminyaka imizuzu eli-15-20. Nokuba sele unako ukwenza besondela ngomntu omnye, kuphela tsala-up mnye, lonke ixesha, nibe kakuhle nako ukwenza ezingama-20. Ukuba kusasa niya inobuhlungu izihlunu, kulungile. Ngoko ke, wena wenze ngokuchanekileyo yonke, kunye nezihlunu ndafumana umthwalo ngokwaneleyo.

Xa intlungu ziya kudlula, emveni malunga 2-3 iintsuku, qhubeka ukwenza imithambo kwi bar tye.

Ngendlela efanayo ukwenza tsala-ups. Mhlawumbi enye indlela osele ukuphatha ukuba akukho namnye, kodwa ababini okanye abathathu. Xa usilela, ungaphelelwa lithemba. Emva kokuphumla kangangeentsuku 1-2 emva kokuba umsebenzi yesibini, nowesithathu zama sokusebenzisa milembelele kancinane ngakumbi indlela enye.

Iyantlukwano ade kwabasaqalayo

Yenza imithambo kwi bar uluhlu elungileyo yokuhamba, ngaphandle kuxhuzula. Kule kuyi yoluntu kunokwenziwa ngokuqinisa ezahlukahlukeneyo. Ezi zilandelayo ezilungele iimbaleki ezinamava.

1. Ukunqabiseka umzimba wakho ukuze umzimba namathanga aphezulu phezu kwepali enqamlezileyo. Izandla kunye ngqo, izandla ngokuqinileyo ska inxalenye tyaba bar tye. Ukugoba iingalo zakho umzimba kancinci, bawurhuqa le bhokisi nomvalo, ngoko ukubuyela yokuqala.

2. Sithatha ubambelele kule bar, ukukhulisa zombini imilenze ngaxeshanye ukwenzela ukuba bachukumise eseluzwaneni bar tye iinyawo tye.

Unakho ukwenza ezinye iintlobo tsala-ups. Eyona nto ibalulekileyo - ukuzibandakanya kunye mood, lumkani impilo. Kubhetele ukuba ukuqeqesha yonke imihla okanye ezimbini, abanye phakathi iiseti - akukho ngaphezu kwemizuzwana 20-30. Emva kweenyanga 1-2 uya kubona iziphumo yokuqala, yaye kamva ngonyaka wayengazi umzimba wam, eya kuba kubonakala ngokucacileyo, ukuba izihlunu isiqabu omhle.

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