Uqeqesho Optimal okanye indlela yakho uyisele izihlunu.

Ukusebenza ngaphandle, ngendlela enye okanye omnye, siya sijamelene bonke umbuzo 'ukuba swing njani izihlunu? ". Noko ke, asingabo bonke kuthi uyazi impendulo yalo mbuzo. Eneneni, mna nabuganga ukuqinisekisa ukuba impendulo yaziwa nje ezimbalwa - nabasebenzayo yokwenene abanxibe impahla kunye noogqirha abanobuchule, physiologists. Ke ukuba ngqa umba ngqo kunye namava abo ukuze ukwazi "okulungileyo yaye yintoni na - okubi," engakuqondi ngaxeshanye kutheni kukho kunjalo, hayi ngenye indlela, impendulo yokugqibela lo mbuzo ifunxwe kunye iiyure ezininzi iiklasi komzimba kunye zomzimba.

Ukhankanye kwabanye, safumana impendulo yombuzo "sokujingajinga njani izihlunu?" Kwaye ngoku ilungele ukwabelana nani.

Ngoko ke, ngokusekelwe ekukhuleni kwezihlunu izihlunu yi "uqeqesho". Ukuba ziwenza loo msebenzi ngendlela eyiyo, kukho ixesha elithile kunye nokuqina inokukuzisela isiphumo oyifunayo - elihle kunye nomzimba eqolo.

Asiyi kungena ezithile, ukususela ezikhethekileyo yaye kubalulekile ingakumbi ezendeleyo zonke izihlunu, kungakhathaliseki ndawo umntu akuyo yabo. Kungenxa yesi sizathu akuyi, fumana apha impendulo imibuzo enjengale: "sokujingajinga indlela ezimpundwini," nezinto ezinjalo.

Noko ke, apha uya kufumana imiyalelo ecacileyo indlela yokwenza ukuba kufuneka uze ungamenzi ingqondo.

Thina anganyathela inyathelo lokuqala "indlela swing izihlunu." Into yokuqala ukuba ngaba - ukuphelisa ukunganqondwa ezikhoyo phakathi izihlwele neembaleki ukuba izihlunu kakhulu - oko kuthetha okungakumbi. Okukhona uqeqesha, i ngcono isiphumo.

Ngaphezu ndakha sibonile, engalweni guys njengomdlalo kwi ubunzima ukuya ku 75 eekhilogremu iphumelele ezinkulu guys beefy -90 yaye ingundoqo-ki, kwaye ubukhulu izihlunu eyahlukileyo kakhulu. Nakuba kunjalo, isiphumo akazange abonise nje nokuchaza "amandla bobuxoki" ubukhulu.

Ezingqina falsity lwe kwingxelo yakho yesibini, ndiya unganikeza umzekelo indlela abantu abatsha besiza okokuqala zokwenza umthambo nokwenza kumgaqo 'ithathe ngakumbi elide ukukhuphisana, "ixakekile iminyaka kwaye ayikwazanga ukwandisa ngaphezulu kwe 2-3 kg kwezihlunu. Yaye ahluke kubo, esazi nomdlali uya umthambo ayikho izihlandlo ezingaphezu kwama-3 ngeveki kwaye iziphumo ezibalaseleyo, ekuzuzeni wayedla 10 ndayame mass kwezihlunu.

Ngoko ke, nge ngenxa yokubhuqwa kwentombi iintsomi.

Lixesha ukunika ingcebiso ethile sokujingajinga ngayo izihlunu.

• Yenza iiseshoni ezintathu zoqeqesho ngeveki.
• Twabulula umthambo kumaqela kwezihlunu ezahlukeneyo ngokuhlanganisa kuwo: umva, isihlunu esineendidi, esifubeni nasemilenzeni.
• Bonisani on izihlunu abdominals kufuneka kwenziwe ekupheleni Amazing nganye.
• Ubude koqeqesho - iyure e-1.
• Yenza wonke umzimba ngokucacileyo kunokwenzeka ngaphandle uyajola.
• Sela amanzi uqeqesho kuphela kwiimeko kakhulu kwaye hi mpimo lowutsongo.
• umzimba nganye Zenziwe ubunzima apho unako ukwenza izihlandlo ezili-10, lo gama ukwenza 12, kodwa umgudu ukuze zihlale kabini zenziwa ngokuchanekileyo ukuphumla.
• Uqheliso lomsebenzi lwenziwa kancinci, ukulawula nemiba yokuhamba wonke, ukungavumeli ukuya ngezandla ukuwa.
• Kwimithambo nye ufuna ukwenza iiseti ezintathu.
• Elinye iqela kwemisipha kufuneka babe umthambo ubuncinane ezintathu ezahlukeneyo lwenziwa ngosuku olunye.
• Yaphula phakathi iiseti - 1minute.
• Umda phakathi umthambo ezahlukeneyo - imizuzu-3.
• Ebudeni bekhefu, ukuhamba okanye ukuthetha rhoqo (musa adubule phantsi zokuphefumla siyibuyisele).
• Khetha imithambo kunye dumbbells endaweni umthambo Nge, xa kukho indlela. Yenza uvavanyo kunye dumbbells, izandla zakho kunye elungelelanisiweyo ngesandla abeva "uya 'umthwalo bukhulu ngaphezu kobuya. Ukongeza, ngexesha lo msebenzi kunye dumbbells zisebenzisa amaqela kwezihlunu ezongezelelweyo ukulawula indawo indawo nesandla. Olu hlobo luza kukunceda ube enamandla ndingenandawo inkqubo dystrophy ye umbhinqo emagxeni.
• Ngexesha lo msebenzi, ume phambi kwesipili ukuze ukwazi ukubona ukuba kulungile na okanye akulunganga, uyenza.
• Kwaye okona kubalulekileyo - yitya kakuhle kwaye kukuninzi, kwakunye musa ukulibala malunga baphumle kakuhle (ubuthongo ufuna iiyure ubuncinane ezisibhozo, ukuze ixesha omzimba kwakhona ukuba ukuzilolonga esilandelayo).

Ngoko wanika impendulo indlela ukwakha izihlunu kwaye baziswa ukuba iimpawu ezingundoqo kunye nemimiselo, ukungqinelana leyo eza kuvumela ukuba ube "ngaphezulu".

Ukongeza, omnye iingongoma siphendule lo mbuzo, "Indlela swing i dumbbell?".