Zeziphi amaqela kwemisipha ezi tilts luncedo ukuya kwicala elinye, nendlela ukwenza ngokuchanekileyo lo msebenzi?

Ukuqalisa ukuzibandakanya kwimidlalo, wonke umntu ulindele ukuphucula impilo yakho kwaye wenze nani bendawo ngakumbi. Ngaba ubusazi ukuba ukusebenzisa ozenzekelayo uyakwazi ukufumana isiphumo esahlukileyo, nokuba ngumntu elula ukuba wonke umntu uyazi ukususela ebuntwaneni? Zama ukuqonda ukuba izihlunu ziluncedo kumathambeka ecaleni, ukuba inokunceda ukwenza esinqeni egqibeleleyo, kunye nokuphumeza ngayo.

Inguqulelo ezaziwa ukuzilolonga

Ukuqala isikhundla - emi, emva ngqo, iinyawo ibekwe zamagxa magxa. Kwi Tsalani kufuneka Wayitsala umntla ukuya ngasekhohlo, ndayame kufuneka nje uvakalelwa uxinzelelo izihlunu zakho zomlenze. Ngelo xesha liphantsi ukuba kulibaziseke imizuzwana embalwa, ngoko kusenokwenzeka ukuba abuyele kwindawo yokuqala (ingumphunga). Oku kulandelwa Ukuphindwa inyathelo lokuqala, eguqa kwelinye icala.

Beginners badla uzibuze apho kufuneka ezandleni ngelixa ukwenza iintshukumo ezichazwe. Kwiinkqubo zabo, abaqeqeshi zobungcali abahlohli zinika ukwenza bend ecaleni ngokwahlukileyo. Izandla inokuba ibhanti, befuna ecaleni umzimba, okanye elinye isandla bayavuswa, esinye esinqeni. Enyanisweni, indawo kweqondo eliphezulu ukusebenza lo msebenzi akawatshintshi. Zama iinketho ezahlukeneyo ukuseta izandla ukhethe lowo ukuba uya kufumana kakhulu lula.

Ukuze ube luncedo kulo msebenzi?

Kukholelwa ukuba tilts ecaleni - le yenye yeendlela elula ukuba amantombazana ukwenza esinqeni khangela Idizayini. Ngelo xesha phakathi dieters ukuya kukududuzela yokwenene kakhulu ukuba ufuna ukwenza rhoqo lo msebenzi kunye nenani elikhulu kophindo zinokuba izihlunu ngomtshini nokukhangeleka imilo, uxande, ngaphandle kokuba naziphi na iindawo aphumele kunye amagophe enomtsalane. Uphi na inyaniso?

Enyanisweni, kumathambeka ekuyeni esinqeni phantse ngamampunge. Lo msebenzi kuphuhliswa ikakhulu obliques abanye umzimba nemisipha. Kunye kophindo abambalwa, oko kuya kunceda ekuphuculeni ithowuni ngokupheleleyo emzimbeni, kancinci nsinya esiswini. Ukuba kwenza oko kwi "amanqatha ovuthayo" imo - kunye preheating, kukho inani elikhulu uphinda weighting - kunokwenzeka ngokwenene ukuphuhlisa izihlunu kwaye balahle kwamafutha omzimba kwemfuneko. fans abanxibe impahla bayacetyiswa ukuba benze icala uyagoba amaxesha 50-100 kwicala ngalinye.

Imithetho kanye ndlela yokusebenza

Le meko ibalulekileyo ukuze uphumezo olululo msebenzi - ekulondolozweni ngqo yomzimba. Phambi kokuqala ndayame, kufuneka qinisa umva yakho, uwatwabulule ezinqeni zenu kunye namaphephandaba. Ngexesha ukuthambeka, qiniseka ukuba intshukumo lwenziwa kuphela ecaleni, kodwa aphambuke kumgca othe ngqo phambili okanye ngasemva akunakwenzeka nje kuphela, kodwa kuyingozi kakhulu. iimpazamo ezifana ekusebenziseni omdala kunokubangela umonakalo omkhulu kwalapho. I intshukumo - ithambeka, mawenziwe ngeendleko cinezela izihlunu akhululeke. Imithambo kufuneka kwenziwe rhoqo, ukuba ukuqeqesha kakhulu, bekuya kuba ngokwaneleyo ukuze sizidibanise kwiiklasi zabo izihlandlo 1-2 ngeveki. Kuqeqesho ekhaya amathambeka efanelekileyo uphindaphindo ngemini, kodwa komqathango wokuba baya kubulawa na isixa-mali ka-6-15 kophindo.

Izimo kwiingxaki ukuphunyezwa kunokwenzeka

Akuvunyelwe ngokungqongqo ukwenza kumathambeka kwicala ngalinye abo babandezeleka naziphi zokonzakala emqolo. Ukuba unayo nayiphi na ingxaki emva (umzekelo, ugobile) okanye ahlukunyezwe rhoqo iqolo, asikwazi makazibandakanye ngaphandle kokubonisana yincutshe. Ukuba ngexesha umthambo uzive iintlungu nobunzima - engqesho kufuneka kupheliswa. Kwakhona, musa nenxaxheba 'de uyeka ", kuse kuba kanye kumathambeka nje uzive ukungaqondani icace imilenze.

Kwamaxandeka umzimba dumbbells

Phantse nawuphi na elula unako ukuphucula kancinci kancinci, xa uqala ukuphumeza kunye iintsimbi. Njani bend icala kunye dumbbells? Qala ngokukhetha i arhente ukulinganiswa. Amantombazana, wabaqalayo iya kuba yanele ukuba dumbbells ezincinane zalishumi 0.5-2 kg. Iimbaleki Advanced ungakhetha ukhetho ka 2-4 eekhilogram.

Technique iyafana naleyo kwamathambeka eqhelekileyo: ngesinye isandla thatha dumbbell, owesibini yindlela elula yokuqalisa kwaye itshintshe umzimba. Ngexesha intshukumo yomenzeli weighting kufuneka uvumelane snugly umzimba. Ngelo kwindawo lisezantsi ithambeka, njengoko kwi elula, kufuneka ukuba ulinde imizuzwana embalwa, emva koko uyakwazi ukubuyela kwindawo yokuqala.

Ukuba benza kwiholo, cela umqeqeshi ukwenza inkqubo ngamnye uze ukhethe inani ngokupheleleyo kophindo. Ukuba wenza ekhaya, khumbula, zezona kumathambeka ngoqeqesho dumbbells amandla kunye nabameli ezininzi kakhulu kubo ingafuneki. Landela yonke imithetho ukulungiselela umiliselo kunye umthambo rhoqo, ngoko uqinisekile ukuba uphumelele!