Ubonisa ngenxa yendimbane mqengqeleki: umsebenzi olubanzi emzimbeni

Mqengqeleki, okanye ivili zemithambo - isiqingatha-senilulibele olu umqeqeshi indala kakuhle ngabo bonke ukusuka leSoviet. Le yindlela elula yaye ubhetyebhetye ukugcina umzimba ikwimo entle ezahlukeneyo Amazing ekhaya. Uqheliso lomsebenzi isondo kude ngaphaya ukhetho ezaziwayo-kakuhle phantsi apho imfuneko sithembele ngamadolo ndikuqengqe phambili, bawurhuqa umzimba elandelwa ngezandla.

Inzuzo ukuzilolonga

Uqheliso kuba cinezela mqengqeleki zingasetyenziswa njenge eshushu-up, ndisolulela kwaye inkqubo yoqeqesho ezingundoqo - konke oku kuxhomekeke kwizinga qethe. Bodybuilders, umthambo maxa wambi kule fowuni elula, esazi iingenelo.

1. Multi-functional, enika umsebenzi izihlunu ezininzi ngexesha elinye.
2. Train-sizinze izihlunu ukulinganisela kunye nolungelelaniso.
3. Zingumthwalo namalungu ndisolulela ukuba bhetyebhetye nokuba plasticity.
4. Ukuphucula indlela yokuma nokomeleza inkqubo dystrophy, nto leyo inceda ukuqala imithwalo enzima.
5. amagxa owakhayo, izandla, cofa ityesi, inxalenye ongaphandle womlenze, umzantsi womlenze, emva.

incazelo

Kumbindi ingqalelo - umthambo ngenxa yesihlwele isondo. Kwaye ngokwenene Kwimeko apho ungaya kulwakhiwo iibhloko ezintsonkothileyo. Uqheliso ukuqinisa eendaba nge ividiyo zezethu amandla olunzulu, kuba xa ezidityanisiweyo supersets aqhumisele ngamanqatha. Ngezantsi kukho inkcazo emfutshane.

1. Ngena kwi ngamadolo yakho, ubeke movie phambi kwakhe. izandla zakhe, kancinane lufakwe phambili de yarweca izifuba kwamathanga. Buyela indawo yokuqala.
2. Guqa phantsi edlala amalungiselelo phambi. kusiqengqela ngokucotha kude kuwe logama nje ityesi ochukumisa floor ezandleni ngqo. Hlala kule ndawo kwaye kwaqiniswa kwakhona.
3. Lala kwi isisu sakho, uthabathe phambili iingalo clip eyolukileyo. Roll kwakhe, uthambisa ngelo xesha, kodwa musa ukuthatha izinqe zenu off phantsi. Ikhefu, yiya phantsi isisu sakho.
4. Hlala phantsi Yolule imilenze yakho phambili. kwicala mqengqeleki sonikezelo kunye luya kancinci ecaleni, bekwayame phezu umzimba de yarweca ibele floor. Buyela kwindawo yokuqala, phinda kunye nabanye icala ukulayisha izihlunu esiswini elibhalwe ngokumileyo.
5. Hlala phantsi, agobe amadolo akho uze ubeke iinyawo zakho phantsi ividiyo, kodwa kumqheba uyibambe ngesandla. Qinisa imilenze kwaye ngaxeshanye ukwehlisa umntla phambili de amadolo zakho uthinte esifubeni. Kwakhona, ngokucotha wazise imilenze ukuqondisa up.
6. Yima phezulu, wabeka ividiyo phambi kwakho, agobe uthabathe isiphatho. Roll ngqo phambili esifubeni wayetshona phantsi. Buyela indawo yokuqala. Inguqulelo lula beemvavanyo ukomeleza cofa ibandakanya iinyawo wosana ngokubanzi kwe ububanzi egxalabeni.

Uqheliso ukuba ibotshwe cinezela - ayikho kumda ukuba mshini encinane. Push-ups kwivili zemithambo kunokuba nzima. Umzimba kufuneka asebenzise eninzi izihlunu ezinzulu, ukuze sihlale kwi bar sikhundla.

Lothuli ibotshwe ngasekunene nangasekhohlo - noqeqesho nomlenze umbhinqo ekwakhiweni isiqabu kunye izihlunu nonyamezelo. Ukuze usebenzise kuyimfuneko ukuba Awunakuzinyanzela ezahlukeneyo baya kwanela: ngenye indlela - ngqo, ezinye - okwahlukileyo. Ugxininiso elele emacaleni uze ubeke isondo eziwela kancinane.

Uqheliso ngenxa yendimbane mqengqeleki kakhulu kakuhle ngaphezu crunches eqhelekileyo, kwenziwa ekhaya yaye ilungele kwabasaqalayo. Kuyanconywa ukuba ukuqala nge-3 iiseti 8-10 nabathengisi evenkileni, yaye njengoko kwenziwe inkqubela - ukuze lisasazwe umthwalo.