Uqheliso ngokuba esineendidi kumabhinqa. Ukubatshabalalisa flabbiness

Esineendidi - le yenye yezo izihlunu, nto leyo kusoloko kukho ukuphazamiseka nawuphi na umfazi. Kungenakwenzeka ukuba umntu ofana ukuba ubudala esineendidi ngakumbi SAG kwaye uqalisa ukukhangela kakhulu shapeless. Ngelo xesha, esineendidi inoxanduva iintshukumo iingalo namagxa phambili, nibhekise emva, kwakunye uchuvstvuet kwi flexion ye engqinibeni, nto ke leyo ebangele ukuba oko kwimilo kuphela esebenzisa leMicimbi yezeKhaya ayisebenzi. Enye ingxaki ke esineendidi ukuba ikhula kakuhle kakhulu ukutya yaye, ke ngoko, ukuba sihle, kufuneka ndenze umgudu. Kungenxa yoko le nto kuphuhliswa imithambo kuba esineendidi kubafazi eya kukhokelela omnye izihlunu kakhulu yingxaki imilo. Ukusebenzisa uthotho le mithambo kunye nabanye, ezifana cofa umlenze okanye ngesandla, unako ukufikelela nemiphumo emihle kangangexesha elifutshane kakhulu ixesha.

Izixhobo ukuba sibonise ukuba esineendidi (for abafazi)

Uphawu iphambili koqheliselo kuyeyona fitball (ukuba enkulu kangaka exercise ibhola), yena ebandakanyekileyo iqela lemisebenzi. Kwakhona kufuneka INYATHELO (esitulweni phantsi okanye esitulweni, kodwa kusenokwenzeka ukuba ukuqhagamshela ubungqola kunye, ukuba iqinisiwe ngokupheleleyo, sebenzisa isikali imiqulu yeencwadi ezinzima) kunye nabanye iibhola bemfuno kunye iperi dumbbells (ungasebenzisa isitampu utyikityo bar - lo msebenzi iphambili ngenxa esineendidi, njengoko ngaphandle ukulinganiswa ukufezekisa iziphumo akwenzeki).

imithambo Technique ngokuba esineendidi (for abafazi)

Umgaqo ongundoqo nayiphi na imithambo kuba esineendidi kubafazi kukuba awufanele isindwe. Musa ukusebenzisa ngokwayo, ukwenza yonke imihla embalwa ezilikhulu kophindo lwe intshukumo efanayo. Kwanele ukuba ukuphumeza comprehensive ukusebenzisa 2-3 ngeveki, zixhaswa kwiindawo ezifanelekileyo ukutya kunye ingxaki ngoko nangoko komphunga, enika indlela eya, izihlunu ezintle ihonjiswe ngaphandle zamathontsana amafutha kwemfuneko. umzimba nganye kwenziwa ngaphandle nayiphi na intshukumo ngesiquphe, ezolileyo walinganisa. Oku kuya kuthintela amalungu zakho kunye nemisipha ukulimala ezingafunekiyo kakhulu.

Kukho imisebenzi esisiseko esineendidi kwaye kuchaphazela iinyanda ezahlukeneyo lokhu imisipha, ngoko engahoywanga ubuncinane omnye kubo ayikhuthazwa.

1. Ekusebenziseni wokuqala kufuneka ubuyele fitbol, ubambe barbells okanye entanyeni ukusuka esiqwini. Xa kwindawo lokuqala kuhlalwe, dumbbell okanye intamo kumele isuswe entanyeni kwaye niziphakami- ngaphambili ngqo, eqondisa ngokupheleleyo iingalo. Lo msebenzi kufuneka wenziwe izihlandlo 10-15, ukuphindaphinda kabini.
2. Ukuqala isikhundla ekusebenziseni yesibini kuyafana lokuqala - elele emva fitball. Kwisandla ngasinye, kufuneka uthathe phezu dumbbell akumisele phezulu phezu kwazo iincum, ngokucinezela ukuba enye kwenye. Ngoku kuyimfuneko ukuba uqale ezizalayo ngakwicala na ukuxuba de ukuchukumisa dumbbells ngokupheleleyo. Yenza iiseti ezimbini kophindo 10-15.
3. Ukuqala isikhundla - ehleli phezu fitball, ephethe dumbbells okanye enye ukulinganiswa ngasemva. iingalo zakhe icinezelwe ukuya entloko. ukwandiswa yenziwe engqinibeni (dumbbell uphakanyiselwa phezulu ngasemva, iingalo kanjalo bahlale kwindawo enye). Lo msebenzi wenziwa ngeendlela ezimbini, nganye amaxesha 10-20.
4. Lo msebenzi uza kufuna STEP apho olule iingalo zakhe, kunye khwitshi ukuba kuye. Imilenze uboniswa phambili. Okulandelayo ke flexion engqinibeni kunye nokuthotywa phantsi, kodwa nti emgangathweni. Izandla kufuneka Qinisa ngokupheleleyo uphinde umthambo izihlandlo 10-15, yenze iindlela ezimbini.
5. Lifikile ixesha lokuba ukwazi push nganye. Izandla waphumla INYATHELO, bazaneka kancinane banzi ububanzi igxalaba, imilenze kwandiswa. Phinda flexion kunye nokwandiswa (ingawuchukumisi INYATHELO incum) izihlandlo 10-15, emva luphumlo elifutshane, imithambo kufuneka uphindaphindwe.
6. Kuba eyeyomzimba yokugqibela kuya kufuna tape - olwandisa kunye into efana emirini, apho ukwazi azibeka iqokobhe yethu. Emva kokuba amalungiselelo kufuneka zithathwe esandleni ngamnye ekupheleni kwe tape kunye wabeka izandla esifubeni (olwandisa kufuneka angaqwengwa), ngoko ke yimani iingalo phantsi, ukugcina iingalo emzimbeni. Phinda amaxesha 10-15, iindlela ezimbini.

Ngenxa yoko, ngokwenza le mithambo kuba esineendidi kumabhinqa, isiphumo bunokubonwa isibini kweenyanga. It podhlestnet kuphela amanyathelo anokuthathwa yaye kungekudala yi izihlunu flabby kwaye akanamandla liya kuba phezu.