Imilenze eqolo - nzima, kodwa kunokwenzeka

Beautiful and imilenze zokuzicingela - iphupha abaninzi. Kuyinto Kulusizi ukuba kunokuba nzima ukufikelela, kunye nabantu abo sokungafikelelwa iziphumo ekhawulezayo, ulilahle it up. abayi kuphuhliswa kodwa umzimba ngemvisiswano, ukuba imilenze akayi kukhangela kakuhle.

Ngokulinganayo oku kusebenza kuzo zombini amadoda kwanabafazi. Nje ingqikelelo "imilenze zokuzicingela ukuba" abantu abahlukileyo uye iintsingiselo ezahlukeneyo. Abanye yintaba izihlunu, yaye umntu ephupha malunga nenkangeleko entle qete. Ukuphumeza iziphumo, kuya kufuneka ukuba kunjalo.

Indlela ukwakha izihlunu umlenze

Kungakhathaliseki ukuba yintoni na ofuna ukuphumeza yoko, umsebenzi isekelwe phezu imithambo ezifanayo, leyo yi ezixutyiweyo yokuluka zinika umthwalo yonke phezu izihlunu kweqondo asezantsi. Lwaba ukuthetha, izihlunu umlenze lungohlulwa lube ukugoba, extensors kunye bakhokele. Nokuzilolonga, sikuzalise abaqeqeshwa zabo, oku zonke iintlobo squats, ukutsibela kwaye ukhwela phezu kweqonga.

Abaninzi baya ukubuza indlela nabaqeqeshi. Ukuba ukhangela abo eziyilelwe ukunika umsebenzi ayinakuthi kwiinyawo, ukuba nayo isekelwe phezu kwezi imithambo, ngenxa yokuba, umzekelo, umlenze cofa ezintle - izinto ezifana kakhulu. Abaqeqeshi uncedo kuphela ukudala umthwalo kuyimfuneko, ifomu leyo bubonwa ziintlobo zabo ezithile. Nathi kufuneka athi malunga neendidi eliqalise imithambo kwi flexion kunye nokwandiswa izihlunu nemilenze esikwiindawo ezahlukileyo: ehleli, emi, engqengqe ngomqolo.

Ekubeni zonke izixhobo qethe ilula: kukho uhlobo oluthile, siqulunqelwe ukujongana abo okanye ezinye izihlunu. Kwaye kwiholo ukubuza akukho mntu.

Nendlela swing imilenze yakhe phandle? Ungakwenza oku ekhaya, kodwa bambalwa kakhulu abantu apho kufuneka izixhobo: step-eqongeni, dumbbells, Nge ubunzima ezahlukeneyo. Kubulungisa kufanele kuqatshelwe ukuba isiqalo ngaphandle weighting akuyi kuba lula. Ngoko ke, ungakwazi ukuqala ekhaya, ngokuthe ngcembe ukwandisa inani kophindo.

Ukuze yokumpompa i iinyawo amathole, ungakwazi ukuqala nge intambo tsiba. Kanye njengomntwana. Ukuba baqale kakuhle ubuncinane i-50, kwaye ukuba singenza ngakumbi - kakuhle, unako ngokuthe ngcembe ukwandisa isixa ezimakhulu mabini. Enye ukuwasebenzisa ngokufezekileyo ukuba ukufunda eli qela imisipha ups ngonyawo ngokupheleleyo nakubhontsi. Oku kuza ngokulula? Oku kungenziwa ngomlenze omnye.

imisipha ithanga ukusebenza ngexesha squats. Ukuba kukho ibhari ezinobunzima elincinane - kakuhle, loo nto iya kukunika Amazing elungileyo. Ukuqalisa izikhundla kungaba ezininzi:

- iinyawo zamagxa-ububanzi ngaphandle, kuhambisana omnye komnye (umthwalo ngaphambili kunye umva womlenze);

- ububanzi, iinzwane ezahlulwe (kulo mzekelo uza kufumana kunye umphezulu engaphakathi yifemur).

Ukusebenzisa umgangatho kwaye wayesenza umsebenzi dumbbell ebizwa vyshagivaniem. Iza kusebenza ngokusebenzisa ezinqeni umva womlenze.

Kakhulu ukuba wafumana ebizwa ngokuba yi- nezinyuko isiRomania. Ukuqala isikhundla: Ububanzi iinyawo zamagxa ngaphandle, emva ngqo. Owenziwe isinqe tilts selithe, entanyeni okanye intonga ubuya ecaleni kumphezulu ngaphambili imilenze. Kubaluleke kakhulu kulo msebenzi, ushinte wakho Ungayami umva emva kwakhe. Ukuzilolonga kunceda ukwakha izihlunu le ezinqeni umva womlenze.

Kakade ke, baye kuhlasela zikhankanywe ngasentla. Xa usenza olu hlobo umthambo, kubalulekile ukuba imilenze yangaphambili idolo xa baphikele aa Incopho emgangathweni. Ukutsibela ingaqhuba iye phambili, ngasemva yaye ecaleni.

Ukwenza nayiphi na imisebenzi ukomeleza imilenze, ubuchule kufuneka kubekw 'esweni ngenyameko, ekubeni, uzithandela ngokobunzima kwaye akhohlwe indawo echanekileyo, awukwazi ukufumana isiphumo oyifunayo. Eyona, yaye okubi ngayo igcwele iingozi.

Yintoni enye ekufuneka uyazi

Kakade ke, olunyuswe nemilenze neyi - ayikho kuphela ngenxa yomsebenzi ku ejimini. Ngoko ke emininzi phambi kokuba uqalise ukusebenza, kuyimfuneko ukuba balahle ubunzima extra nokuphucula unyamezelo yakho iyonke. Ukuze lo msebenzi, wayedla iinkqubo ukuba 'yokoma' umzimba. Ezi ziquka nokubaleka, uhlanga ukuhamba kunye noqeqesho kwi Bikes umthambo (kuquka Cycle).

Inkalo yesibini ukuba akukho njalo, kukuba imidibaniso entsonkothileyo zokuhlaselwa abaninzi badla nzima ukuyenza, kuquka ngenxa ingqiqo kakubi ezaba ekuzinzeni kunye nolungelelaniso. Uqeqesho izihlunu data - njengenyathelo kuyimfuneko ukuze yokumpompa imilenze yakhe yayeka ukuba liphupha umbhobho. Ngenxa yoku, olusebenzayo kunye neeklasi usebenzisa i balancing Bosu eqongeni.

Umonde ke ukuphanga ngokwabo, uyakwazi kume umzimba wakho nokuba ekhaya, nangona amandla umsebenzi baqhube kakuhle eholweni, phantsi kwesikhokelo ngomfundisi onamava. Kulo mzekelo, olunyuswe imilenze entle enikiweyo.