Njani ukuzilolonga for zomfana

Njengoko ukuqina abanxibe impahla kukho ezininzi ezahlukeneyo ngeendlela izo- izihlunu emagxeni. imisebenzi eziphakanyiswayo izo- kunokwenziwa bemi, ehleli kunye exandekeni. Ukuze uqonde ukuba zeziphi ezizezona kakhulu, kufuneka ukwazi ezi into izihlunu iingalo, yaye luhlobo luni lomsebenzi eziyenzayo.

Kutheni Kufuneka zomfana

Zonke iintshukumo zomntu usebenzisa izandla ezisebenzisa ibambelele siseko, abandakanye zomfana. Pullups, ukuwutyhalela ezantsi ithambeka kwaye akunakwenzeka ngaphandle icala amahlanza le yinxalenye musculature yabantu. Ngaphezu koko, oko kubonisa uphuhliso lwezemidlalo zomfana kwabasaqalayo, abaninzi kangaka elunxwemeni babuyelayo ingqalelo kuye.

Imigaqo ngokubanzi Amazing zomfana

Ukuze ukuba bakhethe imisebenzi ngokukuko izo-, kufuneka uqonde umgaqo jikelele loqeqesho. Ngokwawo, le imisipha lisetyenziswa kungeyonto ayenza rhoqo. Amaninzi kusetyenziswa kubanjiswene ne izihlunu emqolo, ingakumbi latissimus yakhe. Ngoko ke, xa lokuqala noqeqesho ukuba baqwalasele imisebenzi esisiseko kwaye ugqithele zokwambathisa ngcembe njengoko bafumane amava kunye nezakhono eziyimfuneko.

Xa izihlunu zakho ukufumana lokuqala lophuhliso, kuyimfuneko ukuba ukufunda iintlobo zalo ngayinye. Oku kusebenza kwi zomfana. Kwakhona, ukuba wenza imithambo kuba izo- ekhaya, ukuze ufumane nemiphumo emihle kufuneka sinikele ingqalelo iziphumo ozifumeneyo kweli nqanaba uqeqesho.

Ukuba uphuhliso iphakheji esisiseko ukufuna eziliqela isiqabu, kodwa incinane kakhulu, kufuneka ukuba enze imisebenzi kunye ubunzima enzima ubuncinane inani kophindo - hayi ngaphezulu kwe 5-6. Kulo mzekelo, i brachii zomfana iqala kakuhle inzuzo ubunzima kunye nokwanda ubukhulu.

Kwelinye icala, ukuba uthe wavuka uxinezeleko ngokwaneleyo, anda kakhulu ngexesha imithambo ukuya izo-, kodwa abe imbonakalo enkulu, ukuba kuyimfuneko ukusebenza lenkululeko yakhe. Ukuze wenze oku, sebenzisa indlela eyahlukileyo. Oko kukuthi, ngoko kufuneka ukhethe i bar ubunzima okanye dumbbells ukwenza ngaphezu 12-14 kophindo besondela ngomntu omnye.

Kukho wesithathu kangangoko ukwenzela uphuhliso olufanelekileyo le nxalenye yale ndlela ezandleni. Ukuba zomfana akukho ezinxaxhileyo kwaye dynamically asakhulayo, ngokuthe ngcembe ukwandisa ubunzima nokubalasela, sebenzisa i ubunzima ubunzima ukuze ukwazi ukwenza 11-12 kophindo.

Njani ukwenza imithambo kuba uphuhliso zomfana

Ungakhetha umsebenzi eyahlukileyo izo-: dumbbell, Nge, wegazi okanye ezinye iintsimbi. Eyona nto ibalulekileyo - hayi uhlobo lwezixhobo zemidlalo, kanti eyiyo iintshukumo.

Ngokuxhomekeka kuhlobo anyuliweyo indlela yoqeqesho kungaba iqulunqwe inani ezahlukeneyo kophindo ku ezahlukene ezintlanu ukuya mabini. Kwangaxeshanye, indlela bafanele imizuzwana 40 ukuya kuma-65 - oko kuba loo ixesha izihlunu phantsi lokufundiswa kakhulu kakuhle. Ngoko ke, ukuba uthe wenza nabathengisi-5, nganye kuthatha malunga ezisibhozo imizuzwana, kwaye ukuba 20 - imizuzwana emithathu.

Ngokuqhelekileyo ixesha impinda sahlulwe kwi ratio 1: 2. Oku kuthetha ukuba, ukuba wenze oko imizuzwana 6, okukunyusa umthwalo kuthatha imizuzwana ezimbini ngokucotha ezikayo - ezine. Usehlisa projectile xa kuthe Amazing zomfana idlala indima encinci ngaphezu aphakamisa yakhe.

Imisebenzi eyiyo ukuze zomfana

Enye yeyona ixhaphakileyo imithambo kuba izo- iintlobo yi uqeqesho eqhelile kwibhodi Scott. Ukuze sibe nokumiliselwa usebenzisa ibhodi ukuthambeka, apho womdlali oba iingalo zakhe ngokucotha ukunyusa Nge okanye dumbbells.

Ngapha koko, kulula kakhulu esebenzayo yokuthamba dumbbells behleli. Womdlali kufuneka ahlale phezu kwesitulo uze phakamisa ukuba egxalabeni ahambelanayo. Kukho ukwahlukahlukana eziliqela kule ntshukumo. Umzekelo, oku kwenziwa ngaxeshanye ngezandla zozibini, ukutshintsha isandla asekhohlo nasekunene, okanye iikona ezigudileyo izandla uphakamisa dumbbells.