Iseti loqheliso kunye dumbbells ekhaya amadoda kunye nabafazi

Kumnandi ukuba bancome umzimba yalo entle emi phambi esipilini. Yenza oko kunjalo ngokwenene kwaukuya umthambo ngaphandle kokushiya indlu. Kuya kunceda ukuphumeza iseti injongo imithambo kunye dumbbells ekhaya. Somsebenzi, ukongeza dumbbells, kuya kufuneka esitulweni ityali. Ngokuba amadoda, abafazi kunye nabantwana lube indlela yayo zoqeqesho.

Uqheliso kwabo babe kwinqanaba eliphantsi qethe ngokwasemzimbeni - akuqali eshushu-up

Okokuqala, kufuneka Stock up on a imo elungileyo, yaye bekholelwa ukuba uqeqesho luya kunika iziphumo ezisemagqabini.

Siqala i Amazing. Ifaka squats. Ukuba unayo bubunzima obuninzi, yenzani azigobe. Imilenze kwindawo yokuqala (IP) ngqo kunye adityanisiweyo. Ke, eguqa ngamadolo, uhle, buyela endaweni yokuqala.

Kuxhomekeka nobume bempilo kunye nobunzima babo, ukwenza imithambo 15-30. Kangangoko kwaye inani elifanayo ukuba indlela yesibini kwenye. Ngoku lixesha lokuba ukuqala i yokuthamba dumbbells ekhaya.

Ukufumana izifundo

Dumbbells kwabasaqalayo kufuneka kube lula. Thabatha isandla ngasinye, yimani nkqo. Ngokuthe ngcembe, eguqa emva iphefumlelwe ukutshonisa brush with dumbbells phantsi esihlunwini ithole. Iincakuba ngexesha elifanayo zimele zibuthelwe ndawonye, emva ngqo, isinqe leyo axis umva. Oku, njengoko oku kulandelayo luyenziwa amaxesha-2 - nganye - 15-30 kophindo. Oku kuthiwa "nokutsala ufile." Kuyo

Yolula dumbbells kwi ithambeka ngolu hlobo lulandelayo. Lala phantsi emethini, uthathe dumbbells ezandleni zakhe. Ukugoba iingalo zenu, ndayame ngazo ngokuchasene emgangathweni. Beka izandla ukuze dumbbells zicwangciswe ngaxeshanye kwamagxa. Ukolulwa iingalo, phakamisa izandla zakho phezulu, qhagamshela dumbbells emva IP

uqeqesho waqhubeka

Ukuze enze imisebenzi emininzi ezintsonkothileyo kunye dumbbells ekhaya kwabasaqalayo, kufuneka isitulo eyomeleleyo. Lo msebenzi uya kwenziwa izihlandlo ezili-11. Le dumbbell esehlisa ekunene, ekhohlo - uxhomekeke esitulweni. Umlenze wasekunene uyaguqa kancinci kwi edolweni, ekhohlo abeke bucala ngaphambili. Phakamisa i dumbbell ukuya kwindawo nasemiphakathweni, ephantsi. Lo msebenzi uza kunceda ukuphuhlisa dorsi latissimus. Ngoku phinda wenze oko kunye Kwelinye icala, ukutshintsha indawo neenyawo.

Zakhiwo loqheliso kunye dumbbells ekhaya kuyaqhubeka kuhlobo elilandelayo loqeqesho. Lo msebenzi uza kunceda ukumpompa i esineendidi. Hlala kwi esitulweni, ndayame emqolo wakhe emva kwakhe. Faka dumbbell ngesandla sakho sasekhohlo, ngesandla sokunene ebambe sidewall lasekhohlo isihlalo esitulweni. Kwi siphefumla, phakamisa ingalo enxuseneyo lakho lasekhohlo phantsi. Ngelo xesha linye Ucikicane kufuneka ibe ngaphezulu nje ubhontsi, nengalo ephantsi. Lo msebenzi, ngathi yonke into, phezu siphefumla.

Emva kokugqiba milembelele-15, ukuba ukushenxisa dumbbell ngesandla sakho sasekhohlo. Yenza lo msebenzi kwi umfanekiso esipilini.

Okulandelayo, landela ingalo ukwandiswa kwindawo zokuhlala ngenxa intloko ngenxa nabathengisi-2 ngamaxesha 12-15. IP iyafana - kule esitulweni. Phakamisa isandla sakho sasekhohlo kunye ulwabiwo phezulu, ecaleni igotywe engqinibeni, ukufumana intloko yakhe emva ukuqondisa. Ngelo isanda, ungenza ubambe ngengqiniba wokusetyenzwa isandla ngesandla yesibini. Oku uyiqukumbela le iseti beemvavanyo kunye dumbbells ekhaya kwabasaqalayo.

Umthwalo amadoda - qala ashushu-up

Olu hlobo lokuqala ukuzilolonga ilungiselelwe abantu. Xa uchitha iiklasi 8-12, yiya ukuya kwinqanaba elilandelayo.

Uya kukuxelela ukuba enze indlela iseti ngxuba beemvavanyo kunye dumbbells ekhaya kumadoda, photo.

Kuthathela umthambo wokufudumeza-up, kakhulu, kodwa ukuhlamba ke kancinane kwenziwa ngokwahlukileyo. Yima phaya yakho esitulweni. Kwi siphefumla, angehla esinqeni sakhe, uncothule ngexesha elifanayo unyawo lwasekunene phambili, ukuya kwi IP, ngaphandle yandisa imilenze. Hlala phantsi izihlandlo 15-30 ngokwenza iiseti-3.

Emva ukusebenzisa ezimbalwa, ukwenza squats ezinjalo esitulweni, yenza kubo, nokuphakamisa dumbbell. Oku kuya kunceda ukufezekisa iziphumo ezincumisayo.

Emva eshushu-up, qhubeka ukwenza iseti olulandelenayo kunye dumbbells ekhaya.

uqeqesho olusisiseko - ekuqaleni

Qala it with "imoto Abafileyo", nto leyo ichazwe ngasentla, kodwa landela babe nabameli 3 ngamaxesha 15-30.

Yima nkqo, wabeka isitulo phambi kwakhe. Beka isandla sakho sasekhohlo emqolo, ekunene, phezu dumbbell, phakamisa kancinane, eguqa ingqiniba yakhe enye. Inani kophindo - ngokufanayo.

Kuya kukunceda ukuba uqonde ngcono ukuze senze njani kwi, uluhlu olulandelenayo kunye dumbbells ekhaya amadoda kwimifanekiso. Hlala kwi esitulweni okanye kwesitulo njengoko eboniswe kwifoto. ukunyibilika Foot. Thatha dumbbell ngesandla sokunene, faka i ngengqiniba phezu unyawo lwasekunene. Yehlisa ingalo ezantsi emgangathweni. ngesandla Ekhohlo ngaxeshanye isekelwe phezu kwamadolo yomlenze ekhohlo. Yiya emva IP

Uqeqesho oluqhubekayo ukuba oyindoda womelele

Yima ngokuthatha dumbbell izandla zozibini. Qhagamshela dumbbells sidewall ezikufutshane kunye. Bamba amatye kwesi sikhundla, phakamisa izandla zakho lo gama uyigobayo ngamakhamandela iingalo ukwenzela ukutsala dumbbell ukuya entanyeni. Buyela indawo yokuqala.

Indlela ukwenza iseti olulandelenayo kunye dumbbells ekhaya abantu, ingakumbi, ekusebenziseni kwakhona photo ekhawulezileyo.

Gqibezela deal netyala. Yima nkqo, ethatha dumbbell ngesinye isandla. Ekususeni yanjalo amagxa, ndayame kwicala elinye aze kwenye indawo.

Ukusuka ezilula - enzima

Iseti elandelayo beemvavanyo kunye dumbbells ekhaya kumadoda ilungele ukuba abo benza ngenyanga kathathu ngeveki ngokwenkqubo echazwe ngasentla.

Thatha dumbbell ezandleni zenu, yimani nkqo. Yenza-2 umphinda-20 wahlala-ups.

Kuba eyeyomzimba elandelayo kufuneka dumbbell enzima. Yithathe ngezandla zozibini emacaleni esahlukileyo, wabeka imilenze yakho tye. Landela tilts phambili ukwenzela ukuba dumbbell kufutshane kangangoko kunokwenzeka phantsi.

Ngoku thatha kwi arhente weighting esandleni ngasinye, zenime enye IP Do ukugoba phambili.

Okulandelayo, imbodlela umzimba phambili. Emi kule ndawo ngaphandle uhambisa umntla kunye nezandla kuphela. Hlisa phantsi ngaphambi kokuba afike umgangatho-30 cm. Buyela lokuqala IP Le nayo yonke imisebenzi, ebandakanya iseti beemvavanyo kunye dumbbells ekhaya, ukongeza-up shushu, yenza iiseti 3 amaxesha 20-30.

Yima nkqo, Ungayami emva eludongeni, dumbbells ubuza izandla. Kwi siphefumla, ukunyibilika ngaxeshanye ngezandla zozibini ukuya phesheya, lo gama ukusezela, zizibuyisele ukuya kwindawo yokuqala.

Hlala esitulweni, Gcina izandla zakho dumbbells ndawonye ibrashi aba kwinqanaba esifubeni. Ukuxuba iingalo ngesandla, ukunciphisa ikhaba.

Kule ungenza kugqiba iseti olulandelenayo kunye dumbbells ekhaya amadoda.

ngokuba ladies

Kuba namankazana yanda uqeqesho olukhethekileyo. Msebenzi uza kunceda womeleze emathangeni, yenza isisu uqhuba kunye neentungo, nezandla - ezintle.

Siqala phezulu efudumeleyo. Lala phantsi emgangathweni ezingagqunywanga okanye ekhukweni. Kwi siphefumla, phakamisa imilenze ngqo akumanyileyo mntanam kule inhalation Gxila kubo.

Iseti loqheliso kunye dumbbells ekhaya inzima kancinci kakhulu ukuba abasetyhini ngaphezu kwabasetyhini abadala. Ngoko ke, abasetyhini baqeqeshwe kakuhle, unako ukwenza lonke uqheliso lwemisebenzi 3 iiseti izihlandlo-20. Abasetyhini abenza oko kunzima kakhulu, kufuneka libekelwe umda iiseti ezimbini izihlandlo elinanye. Oku kusebenza kwi imisebenzi esisiseko. Beqala imizuzwana-30 emva kokuba eshushu-up.

Thatha dumbbell enye ngezandla zozibini, thatha indawo tyaba, agobe imilenze yakho emadolweni. Kwi siphefumla, phakamisa umzimba, ezama ukufikelela amadolo izikali. Buyela IP

Iseti loqheliso kunye dumbbells ekhaya kunye imifanekiso ebonisa ukuba ukwenza njani na ukusetyenziswa kunye elandelayo.

Senza imilenze ezintle, iingalo, esifubeni

Yima nkqo. Kwenye "enye" agobe amadolo akho ngelixa baphakamise izandla zakhe phezu kwentloko yakhe. Ngokuncama "ezimbini" ukubuyela sikhundla iqala.

Iseti loqheliso kunye dumbbells ekhaya waqhubeka ngolu hlobo. Yenziwe le IP efanayo Phakamisani izandla zenu khosi kunye izikali. Landela eli xesha emva kwakhe, oko ifanele ibe umgca othe ngqo.

Poluprisedaniya nge weighting ukwenza imilenze ezintle nje kuphela, kodwa hip.

Ukusuka IP - ukuma, thatha inyathelo kwicala lasekunene, lo gama uyigobayo idolo sakho sokunene esehlisa izandla zakhe izikali phantsi. Yima nkqo, wenze injongo efanayo kwelinye icala.

Loo iseti olulandelenayo kunye dumbbells ekhaya kwabasetyhini.

ukuze abantwana

Kaloku, ukuba ubuncinane maxa wambi uya kusebenzisana abantwana babo kunye nabazali babo. Ukuba uneminyaka engaphezu kwe-12, abafikisayo iphakheji kufanelekile kwabasaqalayo uchazwe apha ngasentla. Abafundi abancinci makacebise iseti zilandelayo loqheliso lomsebenzi kunye dumbbells ekhaya abantwana.

Bayekeni abantwana ziqala efudumeleyo up - hamba emhlabeni, uze wenze, sekukukuguqa. Ngoku uyakwazi ukufumana i dumbbell ukukhanya. Ukuma ngqo, kufuneka aphakamise iingalo zakho emacaleni, baba eyayingqalene emgangathweni. Ukuba umntwana ngenjongo okokuqala, amaxesha ngaphantsi kwesihlanu. Ngoku makhe uphakamisa iingalo zakhe dumbbells yanjalo.

IP olandelayo naye bemi, kodwa isandla ephethe dumbbells ezihleli emagxeni. On the Tsalani - izandla aye phezulu, njengoko siphefumla - phantsi.

Elokuphetha - ehamba ngesantya lonwabu. mood Good ukusuka womserbia enjalo aqinisekisiwe!