Uqheliso kwi ngesa- kwabasetyhini kunye dumbbells ekhaya: uluhlu

Yintoni ibe ngcono ukuba umfazi toned nani lezemidlalo? Ingaba ukuba kude ifune ezinamandla. Kodwa ke nani slim akukho wonke anikwe kwasekuzalweni, aba bantu nje unethamsanqa, kunye neeyunithi zabo. Abaninzi kufuneka ukuba basebenze kuyo ngokwakho. Kwaye le nkqubo kufuneka ibe ngendlela yaye, ukuba uyathanda, indlela yenzululwazi. Namhlanje siye sithethe malunga uhlobo imithambo kuba kunene ngenxa omama kuba yintoni na ngempumelelo kakhulu kwaye afikelelekayo, ukuze ukubhenela imali enkulu ngenxa kuthengwe Isikhokhelo a club bayafaneleka.

iingcebiso jikelele

Beautiful, akukho nentwana le unokukhawuleza ulusu kwi izandla ziya kukwenza akuyi kuphela bazithembe yaye enomtsalane emehlweni abanye, kodwa ngamanye amaxesha kuyanceda yokufihla yobudala lokwenyaniso. Konke okudingayo luthando wesiqu, kwaye ngoko ke abathanda ukuba babe nesimilo esihle, ukunyamezela nomonde, kuba uyazi, enye iyure koqeqesho ukufumana nempilo ngqiqweni, kunye ubuncinane lwezixhobo zemidlalo. imithambo ngesa- dumbbells kuthathwa esisiseko ukunika izihlunu ithoni izandla.

ukusebenzisa wakho kufuneka ungenile, ixesha elininzi ixesha akukho mfuneko yokuba oku. Ngokuqhelekileyo iiseshoni ezintathu ngeveki imizuzu eli-30-45 lwanele. Ngoko ke, ngokuba mna kuyimfuneko ukuba sizakhele iiyure ezingaphezu kwesithathu (zonke kuphekwe) ngeveki. Uyavuma, oku konke ungakwazi ukuhlawula.

A bit ukwakheka komzimba

Okokuqala, thatha uhambo wokwazi wokuqala eziphilayo. Hand - a phezulu enye imilenze ezingundoqo umzimba womntu, abanalo bamba umsebenzi. izandla Bone skeleton (ngaphandle iinkcukacha) ubandakanya igxalaba joint, inyuke iye kunye esihlahleni. Kodwa inkqubo dystrophy ufana ikeyiki ezikroziswayo iquka iqela phambi izihlunu, nto leyo amagama alula, unoxanduva abhetyebhetye isandla nomva olawula ukwandiswa engqinibeni.

imisipha indawo

Xa phambi iqela izihlunu akhiwe izo-, okanye, ukuba sithatha noshicilelo Latin, izo-, oko inkulu, ngoko ohluka kakuhle phantsi kwesikhumba. Yiyo le imisipha, nako Wayitsala ingalo uyibhekise thina. Ngoncedo loqheliso ukomeleza izihlunu ezi ziyenza unokuba isiqabu ngakumbi yokuphucula ubuhle kwezandla zakho. Iqela ngomva na isihlunu esineendidi ezintathu esineendidi. It iqulathe taxi amathathu, okanye iintloko (elide, osecaleni, medial). Esineendidi ivumela ukuqondisa isandla sethu bawuthimbe umva kwaye kubuyisela umzimba. Le nto Inkqubo yokungqinisisa ibaluleke gqitha yengalo.

ezinye Izimo

Ulwazi kwendlela ezakhiwe ngayo nokuhlaziyeka encinane ngoku bachukumise ngesihloko kwezixhobo zemidlalo - dumbbells. Kwangoko imfuneko yokucacisa: uqheliso kuba kunene ekhaya usebenzisa dumbbells, kwaye khumbula malunga nezithintelo.

Power umthwalo lowo contraindicated kwizigulane unesifo abaye babe nesifo sentliziyo, abasetyhini abakhulelweyo, kukho ukuvalwa kuzo izifo ezithile kwinkqubo musculoskeletal. Ngoko ke, ngokuba uxolo lwakho lwengqondo sicebisa, ngaphambi kokuba singene umthwalo wabo amandla umthambo, udibane nogqirha wakho ukuba uyalufuna.

Ukukhetha izixhobo kunye nesiphumo

Abo akukho Izimo ukusebenzisa ezi ziyenza isiphakamiso dumbbells kuqala ukuthenga okulula. ubunzima yabo iya kuxhomekeka injongo yokuba yona wena. Umzekelo, inani olunye ukhetho: ufuna ukuba unciphise umzimba nokuphucula kwezihlunu, ngoko izixhobo zemidlalo ubunzima - hayi nekhilogram ngaphezu kwesinye. Umsebenzi ngamnye kulo mzekelo kuya kufuneka uphindaphindwe amaxesha ezilishumi elinesihlanu nokwenza iindlela ubuncinane ezithathu okanye ezine. Ndiphumle eninzi musa ukuvumela phakathi iiseti.

Option ezimbini: akufuni nje qinisa izihlunu, kwaye umsebenzi ukwandisa ubunzima babo, uze ukhethe dumbbells ukuya kilograms. Kulo mzekelo, i milembelele ziya kuba ukusuka kwisibhozo ukuya kwishumi, kwaye iqela leendlela unako kusala efanayo. Khumbula ukuba umthwalo umzimba wakho kufuneka kwandiswe ngokuthe ngcembe yaye ngobunono, musa kufuneka ungayibaxi kulo mbandela. Kwaye xa ukhetha iqokobhe kubalulekileyo, oko kufuneka sinikele ingqalelo - ukuba ungathanda ukuba ayigcine ezandleni zenu, musa azive engonwabanga apho.

nesondlo esifanelekileyo

Nokuba ngaphambi kokuqalisa uqeqesho lwabo Think yokudla. mali olunganelanga carbohydrate kulo, iiproteins okanye iivithamini kuya kunciphisa imigudu yakho zero, ukusebenzisa ingalo inyuke iye yaba alusebenzi.

Protein - iibloko zokwakha ezingundoqo iiseli kwezihlunu. Its a lot of zeenkukhu, cottage itshizi, intlanzi. Carbohydrate - umthombo wamandla. Yokuba umzimba wethu akufumana ukutya okuziinkozo, imifuno kunye neziqhamo. Musa ukuvumela umzimba wakho uye Belambile, benxaniwe. ube ngaphezu kweelitha ezi- ngosuku amanzi acocekileyo - yinto eqhelekileyo.

Kodwa zama ukuba ukutya okunamafutha. Umlinganiselo kwamafutha lokuthathwa ukudla imihla ngemihla mayingagqithi elinesihlanu ekhulwini. izidlo lonke imini kufuneka ibe ngaphezulu kwe ezine. kwiiyure ezimbini ngaphambi kokuba umsebenzi kubhetele ukuba ayeke ukudla, ukuba adle emveni kokuba ukuzilolonga kunokuba iyure. Anelise iphango yakho inegwele iimveliso zobisi.

Uqheliso for zomfana kunene: uluhlu

Okokuqala, simele senze umzekelo ngaphandle dumbbells.

Ngokuba imisebenzi yokuqala ukuba izo- kunye esineendidi kuya kufuneka isitulo. Siya kuhlala emva esitulweni, emva ngqo, iinyawo kunye, ugobe amadolo kancinane, iingalo nxeba emva umntla kunye neentende ezinqinileyo esihlalweni esitulweni. Sehla ukuya kumgangatho benyuka ezandleni kwesihlalo esitulweni. Phinda lo msebenzi kunokuba kangangezihlandlo ezingama-20.

Ezijolise ekolulweni esineendidi oku kulandelayo. Ukuqala isikhundla - kufuneka ulale phantsi ngasekunene kwakhe (uthabathe intombi-ntlanzi yasentsomini ukuma) imilenze kunye, amadolo waguqa, emva tye, isandla sakhe sasekhohlo emva nxeba lakhe intloko, imithetho kuhlala ireferensi. umzimba Lower ngokugoba ngexesha elifanayo ezixhasa ingalo ingqiniba yakhe. Njengoko lo msebenzi lokuqala iphindwe kangangezihlandlo ezingama-20. Ingalo inkxaso utshintshiwe.

Lo msebenzi wesithathu kuya kunceda ukuphelisa ulusu unokukhawuleza phezu kwezandla. Oku kufana enotyhalo. Umahluko kukuba oku kufuneka kwenziwe kunye ugobe amadolo, izandla ibekwe zamagxa-ububanzi ngaphandle kwaye bagobe kwi iingalo kunye umzimba. 10 kophindo - imizuzwana 20 kwaye ukhululeke. Bonke eyenziwa 10 iiseti.

Uqheliso kwi ngesa- umthwalo ngamandla

Okokuqala ukomeleza esineendidi. Achonga dumbbells, yima ngeenyawo zakho ukuseta ububanzi igxalaba ngaphandle, iingalo phantsi. Phakamisa iingalo zakho phambili, uzi ngaphandle kwi engile ecaleni umntla asezantsi.

Yesibini. Thatha dumbbells, yimani nkqo, ukufumana unyawo lwakho lwasekunene umva emva ekhohlo kwaye wenze linyathelo crossover, eguqa kancinci amadolo zakho. Izandla kule bend indawo kwi iingalo kwaye baphakamise amagxa. Thatha indawo ukuqala, utshintshe isantya ngo-cross-step, phinda. Lindela ukuphefumla. Kwi umoya uhle, kunyuka siphefumla. Ukuzilolonga iyaphindwa kangangezihlandlo ezingama-20.

Okwesithathu. Ukususela sikhundla ukuqala ukuma nkqo, isandla sasekhohlo engephi esinqeni, unyawo lwakhe lasekhohlo njengenyathelo ukubeka phambili lunge nzulu, ngawo lo mzuzu ekunene ukuthoba dumbbells emacaleni enu, agobe umlenze wasekunene kwi kwamadolo. Phakamisa umzimba ingalo ukuya kwindawo yokuqala. Ukuzilolonga phinda ubuncinane 10 umphinda-phinde nge umlenze nganye.

isiphelo

tips Apha elula namacebo, kwakunye noluhlu olulandelenayo kunokwenzeka kuphela kuzithemba nangakumbi, kodwa sibe ezintle, izandla smart. A ukunyamezelana - kwaye emva kuphela ezimbalwa kweenyanga unokukhawuleza ulusu nokuncipha kwezihlunu liya kuba phezu. Musa ukulibala ngexesha elifanayo kwi kule miqathango yokhuseleko kunye ezithile Izimo. Apha, lo mgaqo uphambili umsebenzi ngokwakho - "Musani ukubaphatha kakubi". Ngoko ke, landela ukuzilolonga kunye ukuzonwabisa kuhlolwe ophakamayo, ukutshintsha izixhobo okanye athathe ikhefu.