Esifubeni olwandisa - sisixhobo esiphumelelayo uqeqesho izihlunu zesifuba

Esifubeni olwandisa - sisixhobo entle nje kuphela uphuhliso izihlunu esifubeni, kodwa ngenxa yoqeqesho umbhinqo igxalaba, ukudala ubunzima kwakho, izo- kunye esineendidi. ukusetyenziswa rhoqo izixhobo likuvumela ukuba wenze umzobo nomtsalane ngakumbi kwaye uqhuba.

Esifubeni olwandisa emthonjeni ikufanele amadoda kwanabafazi. Lo mshini lisebenza njenge ndlela ephumelelayo ukugcina umzimba kwimilo kakuhle na ubudala.

Indlela yokuququzelela iseshini kunye wegazi?

Yintoni efunekayo ukuze alungiselelwe ukuba uqeqesho usebenzisa treadmill ncwadi? Ukuze ufunde ukusebenzisa indlela olwandisa esifubeni, ngokwaneleyo ukuba isicelo uncedo ngomfundisi onamava. Yingcali iya kunceda wabaza iseti olulandelenayo eziya ziyahambelana neemfuno ezithile ngamnye. Ngelo xesha nye kusenokwenzeka ukuba ukuphuhlisa ubume yengqesho ngokwabo. Nokuba na, kukho eminye imithetho kufuneka inamathele usebenzisa esifubeni olwandisa.

1. Ngaphambi kokuba uqale umthambo, kufuneka enze ngokucokisekileyo efudumeleyo-up izihlunu wesiqingatha ongentla umzimba. Emva kokuba umthwalo elibukhali kakhulu kwi esikule "iqhosha lokulayita" kukhokelela yokwenzakala engalindelekanga.
2. Sebenzisa olwandisa esifubeni kufuneka, ukwandisa ngokuthe ngcembe umthwalo, behamba ukusuka alula ukuya imithambo ezintsonkothileyo.
3. Ngexesha uqeqesho kubalulekile ukuba esweni nokugcinwa intsalela amanzi emzimbeni, uhlawule ingqalelo izinga uphefumlayo. Musa imizimba peretruzhdaetsya kakhulu, ngenxa yokuba umthambo ungazisi inzuzo kuphela.

Esifubeni olwandisa: umthambo

Njengoko sele kukhankanyiwe, imithambo rhoqo ngoncedo lo mshini kuphela ukuphucula imilo ze uvumele ukugcina kwezihlunu, kodwa kuyabanceda umzimba wonke. Ukubukela usebenzisa isixhobo na nangaliphi na ixesha free. Makhe sihlolisise ngokweenkcukacha indlela yokusebenzisa olwandisa esifubeni. Uqheliso abasetyhini kunye namadoda, enikwe apha ngezantsi, kuya kukunceda ukuba uqeqeshe ngaphandle ingozi yokwenzakala.

curls

Imilenze kusengenziwa ububanzi egxalabeni. Olwandisa ubekwa phantsi kweenyawo zenu, neengcedevu zaso bavaleleke izandla. Kwigophe lokugqibela iingalo. Emzonda uvale esifubeni sakhe. Emva koko baleka iingalo ukwandiswa. Isingqisho kunye nenani kophindo ezikhethiweyo ngokusekelwe kwiimfuno zobuqu kunye lula.

Ziziphi iingenelo umthambo ukuze lukwazi? Kuqala kwinto zonke, ekuvumela uqeqesho ukugcina kwimilo elungileyo kwisiqingatha eliphezulu yonke lomzimba ingakumbi igalelo kuphuhliso olumandla izo- izihlunu emagxeni.

nokuzalana izandla

Kucingelwa yokuqala efanayo naleyo echazwe Kumsebenzi ongaphambili. Noko ke, ukuba wesundu ugoba ezifakwe kwicala yangaphambili, apha ke "khangela 'kwi ephangweni.

Kancinci iingalo bent Yaphathana esandleni, uze uthathe indawo yokuqala. Ngexesha lo msebenzi izihlunu esiswini ukuba liqiniswe, ntshikilelo.

Umsebenzi lujolise ekomelezeni iintsika deltoids. Effective ekususeni iziphumo lordosis empontshwa. Kwimeko yokugqibela, lo msebenzi lwenziwa etyekele kancinane umzimba phambili, eyenza kube lula ukuze bawubuyise ingcinezelo evela ngasemva.

izandla emva extension yakhe

Ukuzilolonga ilungele uphuhliso izihlunu igxalaba esineendidi. Phakathi nokusebenza kwayo, wayeka ubekwa ukuba umnini phepha-olwandisa, yaye isandla ubambe enye isiphelo isixhobo, ubekwa ngasemva yakhe phezu kwentloko yakhe. Ngenxa yoko, inxalenye elastic ye lo mshini obangela.

Umsebenzi lo Ukolulwa ngokugoba ingalo uyibhekise. Ekuqaleni ukwenza bophindo olwaneleyo malunga 6-8 indlela enye, ngokuthe ngcembe inani labo njengoko bekhula izakhono zabo.

iingalo ukuxuba

Elastic band olwandisa ibekwe emva kwakhe. Ukolula isixhobo, izandla ezibekwe phambi esifubeni, yaye emva koko ngokubanzi sajika macala. imithambo rhoqo siyicacisa ngokucacileyyo ngokukhawuleza ukwenza ityesana entle uqhuba.

Ukuphakamisa izandla phezulu

Tape olwandisa ibekwe phantsi kweenyawo zenu. Ngokuqinileyo rivaleleke abanini mshini, emva koko kukho ukwandiswa iingalo kwicala phezulu kunye umva zabo ukugoba kwi iingalo.

Imithambo hayi ikhuthaza kuphela ukukhula esebenzayo kwemisipha pectoral, kodwa uqinisa kakuhle yonke igxalaba.

Izinto eziluncedo nezingeloncedo of olwandisa webele

Hand ekusebenziseni izixhobo kolu didi zezona ebanzi zifunwa phakathi ezemidlalo eziqhelekileyo midlalo. Banceda ukugcina kwezihlunu yaye ngokukhawuleza balahle okucinezeleka emva koqeqesho nzima.

Phakathi kwezinye iingenelo olwandisa thoracic kukubonelela kulandelayo:

• ubunzima eliphantsi kunye nobukhulu, okwenza ukuba izixhobo zokuthutha bekhululekile kuzo zonke iimeko;
• elula kunye nokusetyenziswa;
• ukukwazi ukwenza umthambo olusebenzayo ekhaya;
• unikekezeleko abasebenzisi ngalo naluphi na ubudala kunye nesini;
• efanelekileyo xa kufuneka ukululama ukulimala.

Thoracic ukufumana bendlela wegazi ngokuphandle nzima. iingxaki ezithile esinokubakho ngokusebenza iimodeli isiphelo esezantsi-, okuye abanini zeplastiki nengathembekanga. Ngoko ke, ekuqaleni kubalulekile ukunikela ingqalelo abaqeqeshi ezenziwe phezulu-amandla zentsimbi kunye zerabha.

Ezinye iimveliso musa ukuvumela hlengiso bhetyebhetye yenkcaso, nto leyo idala iingxaki ezithile ze midlalo.

Ekugqibeleni, ukuya olwandisa esifubeni kwakungekho ukudana, kukhethwa iimveliso abenzi aye- lwezixhobo zemidlalo.