Uqeqesho kunye nobunzima zakhe! Udweliso lwenkqubo, ukwenza

Iimbaleki abaninzi abaselula ukuzama ukufezekisa naziphi na iziphumo ngemihla yokuqala umsebenzi wakhe, ukuchitha ixesha kunye namandla elininzi izenzo engeyomfuneko ngokupheleleyo. Sithetha malunga amaphulo e zokwenza umthambo kunye noqeqesho kunye iintsimbi. Bambalwa abantu bazi ukuba lokuqala inqanaba uqeqesho ubunzima liya kuvumela nabani na ukuba ngokukhawuleza kwaye ngempumelelo ukusombulula yonke imisebenzi.

Ugxininiso kulo nqaku - ezimbalwa iinkqubo esele zenziwe kwabasaqalayo kunye inkcazelo eneenkcukacha ukukunceda ngokukhawuleza luxakeke ehlabathini zemidlalo zobungcali ukuze kuphunyezwe iziphumo ezibonakalayo ngaphandle ukuya ejimini. Siya kugxininisa kuphela kuqeqesho bodyweight.

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Ngaphambi kokuqalisa isifundo eneenkcukacha umthambo onesidima, ulingana zitenxe kancinane umxholo ongundoqo kunye focus on neenjongo. Inyaniso yokuba abaqalayo abaninzi bakholelwa ekubeni ukhona loqheliso ezizodwa. Umzekelo, ukwehla kobunzima imbaxa, elinye libe iseti ubunzima okanye nangamandla - umthambo eyahlukileyo ngokupheleleyo.

Enyanisweni akukho mahluko. uqeqesho amandla ubunzima yakhe ikwazi ngokupheleleyo ukwenza womdlali mfundi kwaye ubunzima bomzimba, ngenxa yokuba kukho izinto ezimbini kuphela ebalulekileyo: izinga lentliziyo kunye izihlunu zomzimba asabela ngayo umthwalo. Elwe imfuneko ekuphakamiseni izinga intliziyo; kuba amandla eyimfuneko "amanqaku" umsipha kunye ubunzima bazuze abahlule imithambo.

Zakhiwo kunye simulators

Ukwaluka emoyeni ngokwayo ayinakuba indawo yomsebenzi. Xa kunjalo, kufuneka izixhobo umthambo abangabancedani. Ngokufanelekileyo, inkoliso abaqala esandleni kufuneka ube oxwesileyo bar nemivalo ngaxeshanye. Iingcali Siyaleza ukuthenga umatshini bayafaneleka "3 ngo-1", equka zonke izincedisi ukusebenza ubunzima bayo. Kwiimeko kakhulu le ngxaki ingasombululwa inomfana nezitulo, kuphela ingozi yokwenzakala kwiimeko ezinjalo kwandisa kakhulu.

Kwakhona, ukuze ukuqeqesha kunye nobunzima babo umzimba wakhe, lixesha ukufumana kunye yoga mat ekhethekileyo enokufunyanwa kuyo nayiphi na ivenkile iimpahla zemidlalo. Ngale iyafuneka elide ngenxa yezizathu yococeko, ekubeni inkoliso umzimba kufuneka enze elele phantsi.

Iimbaleki Kucetyiswa kwabasaqalayo ukujonga kwivenkile yeempahla zemidlalo kunye band rubber kuqeqesho. Ngale nto nje kwiminyaka embalwa ikhona kwimarike ngokukhawuleza kwatsala ingqalelo abaqalayo ezininzi, kuba xa isetyenziswa kakuhle, it ikuvumela ukuba ukusebenza ngendlela eyiyo ngenxa nayiphi isihlunu lomzimba.

The main inqala makhwelo

The best Lomsebenzi ubunzima zabo zizinto squats eziqhelekileyo. Uqeqesho inkqubo ne ubunzima bayo endlwini nje akakwazi ukwenza ngaphandle kwabo. Ngaphezu koko squats olusebenzayo yokugaya kwezihlunu kunye ekunciphiseni umzimba. Kwimeko yokuqala ufuna ukwenza imithambo kancinci, ugxininise uphindaphindo nganye, kodwa kufuneka ukuhlamba ukutya kwaye ukubandakanyeka luphumlo elide phakathi iiseti (imizuzwana 40-60 ubuninzi) ukuba balahle kwamafutha omzimba.

Le nqubo ukuhlamba Kubalulekile ukuba kuphela ikuvumela ukuba baqwalasele ethile uhlobo kwezihlunu, kodwa iyakwazi ukukhusela ukulimala. Komdlali zokufuna kufuneka ukulawula ngokupheleleyo indawo yokuba umzimba wakho;

• ngqo emva (begoba kukhethwa lwebele phambili, nto leyo ikhaba);
• indawo liphantsi kwamathanga ukuhlamba kufuneka eyayingqalene emgangathweni amadolo akho - hayi, ukuba ningazicingeli ngaphezu kwinqanaba iikawusi.

Kwakhona, abaqeqeshi ezininzi bacebisa soloko phakamisa amadolo akho ecaleni kwaye musa ukuthatha izithende zakho phantsi. Kucacile ukuba mninzi iimfuno, kodwa ijoliswe ukukhusela amalungu kwi umonakalo. Kumanqanaba okuqala kucetyiswa ukuba sibambelele esitulweni okanye eludongeni yenkxaso.

kugxilwe umthwalo

Lunging umzimba phambili ngomlenze omnye, kakhulu, yinto ukuwasebenzisa ngokufezekileyo. inkqubo yoqeqesho kunye ubunzima bayo usoloko ufuna ukwenza ukuhlaselwa izihlandlo eziliqela ngeveki, njengoko abayi zodwa, kwaye kuvumela ukuphuhlisa izihlunu ezahlukeneyo imilenze ngokushukumisa iziko womxhuzulane.

Ngoko ke, xa usala back kunye nokolula umva phantsi komthwalo abuyele inxalenye ethangeni. Eyona nto ibalulekileyo - uhlala ekwazi ukulawula umzimba: i-engile ephakathi umzimba kunye umgangatho kufuneka degrees 90. Kodwa kwithambeka okuncinane (20-30 degrees) amacala phambili lithwala phambi womlenze, kwemisipha uza kuqalisa ukusebenza kuphela xa imilenze ukwandiswa. Noko ke, kule midlalo isincomo kwabasaqalayo kusekho ukulawula uhlaselo, singavumeli joint edolweni ukuya kulwa phantsi, njengoko oku kungonakalisa ivi.

Imithambo yomzimba ayikwazi ukukwenza ngaphandle

kakhulu kunzima Dorsi nabani ukuphuhlisa, kuba benjenjalo rhoqo bekwi. Basebenza ngokuhamba, ngokubamba ibhalansi okanye ukudala amandla xa ugoba kwaye ndichopha. Nangona kunjalo, ezi izihlunu kunokubangela umzimba ukuba aqhumisele ngamanqatha kwemfuneko, ngenxa yomsebenzi wabo ifuna amandla kakhulu namandla.

inkqubo yoqeqesho kunye nobunzima babo ngenxa amadoda usoloko kumafa wayo tsala-abadala, kodwa abaqeqeshi ezininzi, unika afikayo inkqubo, silibale ukuba abantu abaninzi nje abazi ukuba ukwenza njani lo msebenzi. Kuza kufuneka amava umthambo abakwaziyo ukwenza njani izihlunu umva inxaxheba emsebenzini.

umzimba yesiqhelo tilts phambili kubangela ubunzima kummandla empontshwa, kodwa elirhoxisa of iingalo emva kwithambeka ngqo Ayinakulayisha dorsi latissimus. Ewe, donsa-ups akukho indawo umthambo, kodwa ekuqaleni kunjalo isebenze imisipha enkulu.

kwi indaba tsala-ups

Sekunjalo ukuzilolonga bodyweight amadoda kufuneka ibandakanye kuludwe yayo beemvavanyo nokomeleza ngasemva. Nazi awayezinxibile lweembaleki lokuposa kwaye bar tyaba eziya ushumayela. nayiphi ezotyhalo basandula kuqalisa ukuzisebenzisa. Isisombululo ilula:

• ikwenze ukuba ogqithiselwe bar tye kwaye nto zibambene nayo yomtya;
• womdlali, ukuthatha i tye bar izandla, oqondela unyawo enye yomtya of ngomqokozo (emazantsi).

Ngenxa yoko, irabha stretchable idla isincedisi ukuya bar batsale le bar kwaye womdlali. umdlali makhwelo kufuneka nje sigobe esifubeni phambili some. Ewe, ekuqaleni lo msebenzi kubonakala kunzima yaye kungenakwenzeka, kodwa umphumo akayi ukunika ixesha elide emva kokuba izixhobo kwemigodi. Kwi-avareji, emva kwenyanga enye yoqeqesho (ka-3 ngeveki) nayiphi lwabaqalayo baphumelele ngokwabo, ngaphandle kwenkxaso awayezinxibile, enze utsalo-up kanye. Kwaye oku yoko ngokwe ngokwasemzimbeni nangokwasengqondweni.

umzimba akathandwa

uqeqesho ekhaya ubunzima yaye iquka ukutyhala-ups. Noko ke, kwabasaqalayo ezininzi, ukhokela uhleli ungenzi nto, iba sentuthumbo yokwenene, kwaye nam afuna ukuba ngoyaba iingcebiso zeengcali. Ingxaki kukuba iimbaleki ulutsha uzama ukubeka ukusebenza ezininzi izihlunu atrophied ezingasetyenziswayo kubomi bemihla ngemihla. Oku kufuna indlela eyahlukileyo ngokupheleleyo.

Push ukuqala ukwenza ngcono ayikho kwisini, kodwa eludongeni ngezandla zakhe, ukudala engile 45 degree phakathi komgangatho kunye nomzimba. Ewe, oko ke kukuthi imithambo lula yaye ilula, yaye uyakwazi ukulayisha izihlunu iingalo kunye esifubeni, ukuba yenziwe ngaphandle kokuphazanyiswa ezimbalwa kophindo elinesibini.

Inqanaba lesibini yi-Push-ups ngamadolo. Kubalulekile ukuba banikele ingqalelo kwisikhundla wezandla kuthelekiswa izindlu. Hand ukuvelisa ngesandla igxininisa umthwalo izihlunu esifubeni, yaye litshintsha ukuncitshiswa kugxininiswa phezu esineendidi. Ukwenza ukuba sikwinqanaba lokuqala uqeqesho olungcono ubunzima abakhe, abeke izandla zakho kude umzimba. Ukufunda indlela yokwenza lo msebenzi ngale ndlela, unako ngokukhuselekileyo yiya njengesiqhelo push-ups.

iimilo Building

Beautiful amagxa bezisoloko ingumona bonke abanye. Kwaye akunamsebenzi ngubani lo mzobo lweembaleki - indoda okanye ibhinqa. Likhangeleka mkhulu, kodwa asinguye wonke umntu mafikizolo uyazi ukuba ukwakha emagxeni akhe ngokulula kakhulu nasekhaya, ngaphandle izixhobo ezongezelelweyo kunye nezixhobo. Isibakala sokuba umsipha deltoid akuva ngokukhawuleza naluphi na ntshikilelo, wozithimba zisebenzele kakhulu ilula, kufuneka nje 'amanqaku' inala kophindo. Uqeqesho kunye ubunzima bayo ukuze athwale indlu ibandakanya zonke zontathu imithambo:

1. Ukuphakamisa iingalo up. Into esemqoka apha - ngokugcinwa zobugcisa. Kwindawo yokuqala nomlenze ingalo engqinibeni amalungu kufuneka ngqo 90 degrees. Ngexesha lo msebenzi awukwazi ukunika ukuya ngezantsi kwegxalaba.
2. Mahi ngesandla. Ukubeka izandla ecaleni kwezindlu, iibhrashi umelwe kukuphakanyiswa, ukudala imo yekona ekwiqondo eliphezulu 90 ingqiniba yakhe. Ukusuka enjalo ilungiselelo kufuneka athathe iingalo emacaleni, ngaphandle Ukugoba nokolula iingalo.
3. Mahi kwi ithambeka. Ukuqala isikhundla ayahlukanga ukusuka Kumsebenzi ongaphambili. Kuyimfuneko kuphela ukuba sigobe, ebeka phakathi komgangatho kunye engile umzimba degrees 90. iingalo stud wenza up.

obaluleke

Uqeqesho inkqubo ne ubunzima bayo, ingakumbi xa kufikwa kwehle ubunzima, usoloko ezenzweni zayo composition lokuba izihlunu esiswini. Nangona kunjalo, uluvo uninzi malunga evuthayo amanqatha ngesisu ngale ndlela engalunganga. Amavila iyapheliswa wonke umzimba ngokomlinganiselo, kodwa ubonisa ngenxa yendimbane nsinya kuphela isisu saggy.

Kananjalo kubalulekile ukuba siqaphele ukuba akukho izihlunu kwi amazantsi okanye engentla eendaba, enyanisweni leyo yenye umsipha enkulu ezinokuthi kulandelelwa ngeendlela ezahlukeneyo:

1. Abadala lo buti. Indlela elula ukufumana phantsi nangokuphumla iinyawo zakhe nxamnye eludongeni, phakamisa umntla phezulu.
2. abadala neenyawo. Ndalala phantsi, abeke izandla zakhe phantsi ngeempundu kume nzima, kufuneka aphakamise imilenze phezulu ngaphandle ayeguqa ngamadolo.
3. ukunyuka luhlangene. Ehleli esitulweni okanye esitulweni, ukugcina izandla zozibini kwisihlalo, kufuneka uthathe umzimba neenyawo kude enye kwenye, ukuzama ukuthatha indawo uvaleke. Oku kulandelwa baphakamise umzimba (balance ukugcinwa), qhelisa amadolo yakho esifubeni sakho.

umsebenzi onzima

Ukwamkelwa kwi bar le phantsi ngabanye midlalo ezenza uqeqesho kunye wabaqalayo eyakho ubunzima. Abantu abaninzi bacinga ukuba akukho nto kulula ukugcina umzimba static, emi phezu kwezandla zakhe, yokuphumla iinyawo zakhe emgangathweni. Noko ke, ukuze kuphunyezwe lo msebenzi unzima kwaye akanako ukunikela eninzi abaqeqeshi, bangabi sakhunjulwa wabaqalayo.

Yonke into ilula: kufuneka ume endaweni enye ubuncinane okomzuzu. Ngokwendalo, kwi bar kufuneka ushinte wakho kwaye musa ukuvumela iingalo begoba ingqiniba yakhe. Njengomgaqo, ngokoqobo 15-20 imizuzwana basandul abakwazi ukumelana umthwalo emile, yaye emva kokuba emfutshane vuthululani ukusetyenziswa umzimba wakho uphela ukhanyiselekile wayeka.

ISETYHULA uqeqesho feature

Kubalulekile ukuphawula ukuba iimbaleki iklasi iya kwenziwa ngeendlela ezininzi. uqeqesho Basic kubandakanya alternating nokunatyiswa zihlunu nganye kophindo eziliqela. Noko ke, phakathi matyendyana bafuna ukunciphisa umzimba ngokukhawuleza, zithandwa kakhulu uqeqesho yesekethe kunye nobunzima lakhe.

Uphawu imisebenzi enjalo ukwenza ngokungaguqukiyo lonke uqheliso lwemisebenzi ngasentla ukuba indlela enye ngaphandle ukuphumla. Le yinkqubo kwabasaqalayo. Emva kokuziphatha isangqa na ikhefu yemizuzu emibini, yaye yonke into kwakhona ngokuphindaphindiweyo. Olu qeqesho unzima kakhulu kwinkqubo sentliziyo, ngoko ke kucetyiswa ukuba wabaqalayo ukulawula ukubetha kwentliziyo yabo, uphambuke Ukuphelelwa. Unokunikela ubungakanani kophindo kwiseti nganye, kodwa hayi ikhefu phakathi nemithambo.

Ekuphetheni

Ukuzilolonga bodyweight zisebenza kuphela ukuba sikwinqanaba lokuqala engqesho. Kwixesha elizayo (iinyanga 1-2) eqhele layisha umzimba womntu, kwaye ayeke ukukhula izihlunu kunye amanqatha watshiswa. Apha kuyimfuneko ukongeza naluphi na ulwabiwo okanye aguqule kancinane i imithambo ngokwabo. Kungenjalo, unako ukulungelelanisa ngokutsha imisebenzi kuluhlu olungasentla eendawo kwaye rhoqo utshintshe isantya iindlela zokuphunyezwa.