Uqheliso kwi ab kunye obliques

Ibhinqa ubuhle efanelekileyo - umzobo slim, isisu, uqhuba, esinqeni obhityileyo. Gcina ezinjalo iparameters kunokwenzeka hayi zonke, njengoko kokuba luzelwe okanye iseti wayedla extra isisu iqala ukukhula amafutha emzimbeni. Kunzima ukuba ukususa, ngoko ke kufuneka nokuzingisa. Ukwenza le mithambo ngezantsi izakulahleka intshi ezongezelelweyo esinqeni kunye ab zenu ziya kuba sokumpompa ngakumbi.

press obuthathaka kunegalelo iingxaki esiswini. Ngoko ke, kubalulekile ukuba ezi izihlunu uku bana kuwe emehlweni. Kwakhona musa ukulibala malunga izihlunu osecaleni, kulo mzekelo usebenzisa ukusebenzisa uzakhela a esinqeni entle.

Ukuba sele uqalisile ukusebenzisa le mithambo njengendlela ukwehla kobunzima, utshintsho nokutya. Akukho mfuneko yokuba umgubo kunye neekhilogram amnandi. Akukho uqeqesho ayiyi kunika ziphumo zinqwenelekayo, ukuba akuyibhiyozeli ukutya ngesikali.

Ngoko ke, cinga ngoko kwathethwa cinezela drill ukunceda wena qinisa kwesisu. Qala umthambo wokufudumeza up. Ukuze wenze oku imizuzu 3-5, yenze ukutsiba intambo, yayibaleka indawo , kunye nezinye eshukumayo kakhulu. Okona kubalulekileyo, usenokuvakalelwa ehlokomayo zibe mobile ngakumbi.

Lala phantsi ngomqolo, iminwe uvalelwe 'lock' intloko, imilenze agobe kancinane emadolweni. Inspiratory baqhube ephakamisa umzimba phezulu uwukhuphe bazifinyeza ngokupheleleyo gwantyi phantsi. Exercise uphinde amaxesha 18. Emva koko nzima ngokufaka ukuphefumla elifutshane eliphakathi ngelixa ephakamisa. Ab ngelo xesha kuya buhle ngakumbi. Ngoko ke, indawo yokuqala efanayo. Yenza siphefumla encinane, phakamisa umva yakho emgangathweni. Ngoko nangoko uwukhuphe kancinci, phakamisa ngaphezulu. Nokwenza umoya wesithathu, wenza i lift ubuninzi. drop Inspiratory ukuya emgangathweni. Phinda lo msebenzi izihlandlo ezili-18.

inkqubo olulandelenayo ngenxa yendimbane kufuneka siquke umthwalo osesiswini. Engqengqe ngomqolo, wabeka izandla zakhe ngaphantsi esinqeni. Njengoko siphefumla, phakamisa iinyawo zakho off emgangathweni, babewachola nkqo umzimba. Kwi Tsalani, ngokucotha athobe ingakhange irwece komhlaba. Yenza ekhwela-18 ubuncinane.

Ngaphandle kokutshintsha isikhundla, siqhubela phambili ukuya umthambo elilandelayo. Imilenze agobe emadolweni, qinisa wodwa. Ngomhla Tsalani ukuqondisa indawo yazo ngaphezu umgangatho nomphakamo hayi ngaphezulu kwe-5 cm. Xa zingumphunga kwakhona agobe amadolo kwaye umalathe eya esifubeni sakho. Phinda lo msebenzi izihlandlo ezili-18.

Siya nisinga angokokusebenza elibhalwe ngokumileyo izihlunu esiswini. Beka isithende kufutshane nje ezinqeni, imilenze ziziswa kunye. Twist Inspiratory esinqeni, wabeka iinyawo zakhe phezu nomlenze wasekunene. Kwi siphefumla, phakamisa iinyawo zakho off emgangathweni, kwakhona izibhija kwelinye icala. Yenza le mithambo-20 kwicala ngalinye.

Wopha i ab kakuhle, ukuba usebenza ngaxeshanye, kunye nezihlunu eliphezulu aphansi esiswini. Iqala isikhundla uhlala okufanayo. On Umphunga ngaxeshanye olule amadolo omnye komnye kunye nezindlu. Inspiratory ofika emva phantsi emgangathweni ukuqondisa imilenze zakho phantsi. Ngokufanayo, elinye eDibanisa izihlandlo-20.

Unyawo asuse ukusuka esinqeni, kodwa shiya imilenze kruthu kancinane, qhelisa izandla zakho phambi kwakhe. Uwukhuphe ngokupheleleyo kuphakamisa umzimba, bagobe kwesinqe. Kwi siphefumla, ehlise umva. Yenza enye 17 ekhwela. Unga nzima lo msebenzi, ukuba nithabathe iyileyo indoda dumbbell. Kulo mzekelo, nceda ukudala izandla emva kwentloko yakhe, yaye uwukhuphe sele uzifake kwinqanaba esifubeni kwaye liyaqhuba avuke emzimbeni. Kwi siphefumla, yehlisa umva, yaye izandla zakhe ngasemva entloko kwakhona rewound.

Gcina imilenze bagoba emadolweni, lala ethangeni lakho lasekunene, izandla zakhe icinezele intloko yakhe. Kwi siphefumla, phakamisa umzimba ngaphandle emgangathweni, xa waphefumlelwa kuhla emqolo. Phinda lo msebenzi izihlandlo ezili-18. Emva koko ukujijwa esinqeni ukuya kwelinye icala. Yenza enye ekhwela 18 ukuya umzimba.

Yenza le iseti beemvavanyo yonke enye imini, kwaye uqaphele ukuba izihlunu esiswini ukubasempilweni ngakumbi yaye kwasekwa besinqe omhle.