Press Upper: iseti olulandelenayo, iingcebiso kunye nohlolo

abafazi abaninzi wabelane engachananga isisu elihle idinga eyomeleleyo ab asezantsi. Noko ke, ngumzali, ukuze kupheliswe isisu equmbile imibimbi kunye amaqhuma emazantsi eendaba eliphezulu ufuna uqeqesho, izihlunu ukuba kume lonke ixesha esiswini ndikwenze kube osicaba ngokupheleleyo. Ukuze ezi imisipha ngethoni kwanele ukwenza umthambo yenzelwe ukusebenza ngapha kwazo zonke amaxolo kwezihlunu ezinkulu, ezifana bar, kunye ukugoba kwi "ibhayisekile". Nangona kunjalo, kukho uqeqesho olulodwa lujolise ekomelezeni indawo ingxaki ongabonakaliyo - ngoko ke ungatsalela umnxeba izihlunu eliphezulu esiswini. Le mithambo kakhulu ethandwa edweliswe ngezantsi.

Abenze ne ibambelele

• Beka ubunzima dumbbells ezimbini njengesiqhelo phantsi malunga igxalaba nobubanzi ngaphandle.
• Baqonde kweqokobhe kwaye athathe isikhundla Classic push-ups.
• Ukwehlisa umzimba phantsi kwaye wenze le yesiqhelo push-ups, inamathele izandla phezu dumbbells.
• Ukubuyela kule indawo ukuqala, phakamisa isandla sakho sokunene umzimba ukusuka kwinqanaba kweqokobhe.
• Bamba imizuzwana embalwa, kwakhona sithathe indawo yokuqala uphinde intshukumo kwicala lasekhohlo.

Ekubeni press eliphezulu lula ukusebenza uphume dumbbells, zama ukufumana kweqokobhe ubunzima kangangoko. Kwabasaqalayo ziya kuba ngokwaneleyo lohamba nekhilogram enye. Ukuba usebenzisa rhoqo, zama ukuqala kunye dumbbells trehkilogrammovyh. Phakamisani izandla zenu, ukuba umzimba, ukuqinisekisa umntla yakho akaphenjelelwa: ubunzima ab yakho ongentla uze ugcine sikhundla izinzile.

Ukugoba - elala - cinezela

• Bambani iperi dumbbells kunye iingalo zakho khaphu- emacaleni emthini. Ezintendeni kufuneka sijonge phambili.
• Nokubuyisa emagxeni amisiweyo, agobe iingalo zakho uze uzise dumbbells kufutshane kangangoko kunokwenzeka kwamagxa. Ngokukhawuleza emva koko, tsala ezinqeni umva kwaye obusezantsi ukuhlamba zakudala. Ezinqeni kufuneka ubuncinane ngaxeshanye phantsi.
• Ukumelana ukuphakama kwakhe ngokupheleleyo Wazolulela izandla zakho dumbbells phezu kwentloko yakho.
• Buyela ku yokuqala uze uphinde intshukumo.

Obliques, eliphezulu, ab aphantsi ndawo yingxaki kwabafazi - hip - basebenza kakhulu kule elula kodwa esebenzayo kakhulu zidityanisiwe. Ukongeza ekupheliseni ngamanqatha ongaphezu kwemfuneko kwezona ndawo obubonakalayo umzimba, baniqeqeshe ukufuna, enika izandla imilo nomtsalane ngakumbi.

cross-ukuhlaselwa

• Thatha iperi dumbbells uzigcine malunga ububanzi igxalaba ngaphandle, sivumele iingalo usixhome ngokukhululekileyo ecaleni umzimba, kwaye ngokubeka umhlana entendeni yangaphandle.
• Inyathelo phambili nge unyawo ekunene ukuya ngaphesheya, ukuya unyawo lwasekunene waba phambi yasekhohlo-ngesandla (ngokungathi abaculi). Yehlisa umntla de idolo sakho sokunene besiya abangaguqanga kwi-engile izidanga ubuncinane alithoba.
• Bamba ngenxa yoyolo kule sikhundla, ngoko uthathe indawo yokuqala uphinde kwelinye icala.

Ukuba injongo yakho - phezulu iindaba, ubonisa ukuba amantombazana ezisekelwe squats zakudala kunye ukutsibela kuya kukunceda uqeqesha imisipha efanelekileyo. Mu kuya kwa nshita iintlobo eqhelekileyo ilenze kunye asuse umlenze, izinto esekelwe phezu izihlunu eladlulayo lesinqe, ukuvumela ukuphucula imilo umzimba uphela, hayi nje esisu kunye esinqeni.

Kwamaxandeka le wegazi ski

• Thabatha olwandisa ski kwaye anganyathela ngonyawo olunye (zingasetyenziswa iinyawo ezimbini uninzi ukuxhathisa).
• Bamba eziphelweni olwandisa esandleni ngasinye mgama ububanzi egxalabeni. Bend esinqeni nolusezantsi umntla de kube ngoko, de ome emgangathweni. amadolo akho kufuneka ungagotywa kancinci, emva - in a, indawo zendalo ekhululekile.
• Gcina ibe likhaba iplagi igripha ukuya esisu eliphezulu. Bamba le sikhundla, ngoko ukhulule ingubo Ingxabano uze ubuyele yokuqala.

olwandisa Ski - izixhobo zokudlala, ezimise kancinci ngathi ugqaphu. Oko isenokuba eyodwa okanye kabini. olwandisa Dual inika anda umthwalo izihlunu, ngoko ukusebenza cinezela ayo aphezulu usebenzisa ngokuqhelekileyo lula.

Ndichopha ne kokuba aphume

• Yima ububanzi lakho iinyawo zamagxa ngaphandle, izandla emacaleni zakhe. Uthatha ipere dumbbells.
• Tsala esinqeni yakho, agobe amadolo yakho kunye nomzimba ongezantsi isezantsi kangangoko kweyesiqhelo ezintle, zemveli.
• Beka dumbbells emgangathweni, ngoko ukutsibela tsala imilenze umva ukuya kwi "bayeke lulele", njengoko for eqhelekileyo nge-Push-ups.
• Emva koko ukutsibela emva ezibanzi. Ukumelana ukuphakama kwakhe ngokupheleleyo, uze utsibe kwakhona.

Njengoko unokuthekelela, injongo yalo msebenzi - kungekuphela nje inxalenye engentla eendaba, kodwa undoqo izihlunu amaxolo, amathanga, ezinqeni, namabele. Oku kuzisa iingenelo ezininzi element Cardio - tsiba kabini. Inika ekuvutheni liphezulu kangangoko lweekhalori, bezise inzaliseko amaphupha akho - ukufumana nani efanelekileyo.

ukuhlamba kwafakwa dumbbells

• Bamba dumbbells ezimbini ngasentla nje umgca egxalabeni. Izandla kufuneka sihlale ngqo ngokupheleleyo. Kuyo yonke lo msebenzi kakhulu cinezela eladlulayo.
• Vuka kwindawo ukuqala, wabeka unyawo lwakhe ngasekhohlo phambi okulungileyo. Musa ukubeka iinyawo zenu kumgca enye - umgama phakathi kwabo liqhubekeke zamagxa-magxa.
• Tsala ezinqeni zenu emva ugobe amadolo ukwehlisa umzimba ukuya ukuhlamba eqhelekileyo, kodwa ngeenyawo umtshato. Bamba imizuzwana embalwa kule sikhundla, ngoko sebenzisa izihlunu amaxolo, sibuyele endaweni yaso yesiqhelo. Yenza iseti kophindo ekwisikhundla wathi, koko makayifake i-unyawo ekunene ukuya ekhohlo kwaye iphinda abekwe.

Iintsimbi kongeza bokuxhathisa kwaye elihlabayo, ngoko zama ngenyameko banciphise ubunzima amaqokobhe. Musa ukuzikhathaza ngento ubonisa ngenxa yendimbane eliphezulu rhoqo luqulathe uqeqesho lokukhulisa amandla ngenxa imilenze; enyanisweni, ukwenza ukuhlala-ups, tyhala-ups kunye ukutsibela kuyimfuneko ukusebenzisa ezo izihlunu balala, ezidla musa nkqu abahluza ngexesha umthwalo classic kwi-ndaba. Sebenzisa ithuba nsinya kwesisu kwaye sizohlukana "bagginess" ngeendleko beemvavanyo esebenzayo ngokwenene.

Frog kwi bar

• sikhundla Ukuqalisa - ayeke ukuxoka, push-ups. Isiqu kufuneka ibe umgca ngokugqibeleleyo ngqo, ukuqala amagxa kunye nesiphelo kunye kwamaqatha.
• Tsala unyawo lwakho lwasekunene phambili niyibeke ecaleni ngesandla sasekunene (okanye kufutshane kuyo). Zama ukuhambisa ezinqeni zakhe - abanayo nayiphi SAG okanye kuvuka.
• Buyisela umlenze kwindawo ukuqalisa uphinde intshukumo kwicala lasekhohlo.

Ekubeni press eliphezulu imisela isibheno olubonakalayo ndawo kakhulu yingxaki - esiswini, kufuneka lokukhathalela imithambo ngasentla. Kuyinto kunokwenzeka ukuba ziya kukunceda ufumane lomzobo amaphupha.

reviews

Strange kodwa yinyani: uqheliso ngenxa yendimbane eliphezulu emangalisayo ngempumelelo, elula ngokwaneleyo ngobugcisa musani ufuna izinto zokusebenza ezithile okanye umrhumo nakwiziko lokuzilolonga. Ukanti ke ngokuphawulekayo athandwe: amantombazana bakhetha ukwenza ilenze kunye "ibhayisekile" esiqhelekileyo, endaweni kugxininisa izihlunu press eliphezulu. Ngelo xesha, ngabaxumi forum zemidlalo ekucetyiswa Ukwehla kobunzima: ziquka umthambo ubuncinane ezimbini okanye ezintathu kwizihlunu zesisu eliphezulu kwimisebenzi yabo yemihla ngemihla, kwaye ngenyanga uya kuqaphela iziphumo ezibonakalayo.