Imisebenzi esebenzayo ku ejimini kwi kumaphephandaba

Ngamnye kuthi ufuna ukuba inani egqibeleleyo, esiswini ethile elastic tight. Ngoko ke, usebenzisa phezu ab athandwa kakhulu. Abayi entsonkothileyo kakhulu kwaye zifuna nomonde kuphela kwaye ngobuchule.

imithambo esiswini - ngendawo yokwenza umthambo okanye eyethu?

Ukuba unciphise umzimba uze ugcine imilo, abaninzi tyelela lokuzilolonga. Ukuze siphumelele, kubalulekile ukwazi uqheliso ilungelo lokuba izihlunu esiswini kunye indlela efanelekileyo ukuphunyezwa kwazo.

Ukumpompa up koonondaba ngendlela yokwenza umthambo wokwenene kakhulu. Kakade ke, kubalulekile ukusebenza - ehleli phezu kwesingqengqelo, musa ukuba silinde inkangeleko iityhubhu. Kodwa xa ndlela ephosakeleyo, hayi ucofe luya kufumana kunye imithwalo ngenyanga kweli gumbi. Umxokozelo kuphela imisipha esiswini, kujoliswe kulo mzamo - esi sicwangciso engalunganga. Makhe siqwalasele ilungelo.

Yintoni eyona nto ibalulekileyo

Okokuqala, qiniseka ukuba ahlale ukutya. Ufuna ukunciphisa umzimba - Lungiselela wena a intsilelo osidingayo. Ingongoma yesibini - rhoqo umthambo rhoqo. Ke iziphumo ziya kuba kubonakala.

Ukuba usebenzisa kwindawo yokwenza umthambo ngexesha ucofe ngenxa yaso nasiphi na isizathu wena azifumaneki - ungakhathazeki. Ngokubanzi, iiklasi awuyonto apho iya kubanjwa - ekhaya okanye kwicala. isiyalo sibalulekile eyakho! Ngokukodwa, musa kusolula ikhefu phakathi iisethi okanye ubonisa ngokwabo. Kufuneka kube ngaphezu kwesinye anantlanu imizuzu, ngokulandelelana. Nokuba sele ndidiniwe ...

Moments zonke izinqumo

A imizuzu emihlanu phakathi ifaka koko zitshintshwe zibe yemizuzu engama-ezimbini okanye ezintathu. Kodwa musa sukela - umthwalo kakhulu phambi kokuba ukuwa. imizuzu emihlanu - ixesha elaneleyo lokuphumla noqeqesho phambili ngakumbi. Kodwa ke ukuba ngeli xesha ekwandeni kokuqukuqela igazi yaye iya kubuyela apha esihlunwini "dosportivnoe" karhulumente. Uqeqesho okt kuya kufika nto. Ngoko sigqibo: Makhe umise ixesha kubalulekile kakhulu.

indlela ehlanganisiweyo ngokweentswelo yengqesho. Press, njengoko yaziwa, ine i ongentla inxalenye ephantsi, kunye nezihlunu osecaleni elibhalwe ngokumileyo. Ufuna iityhubhu - sinikele ingqalelo kuyo nganye kuzo.

Ngoko ke yintoni kanye ofanele uyenze? imithambo besisu, iifoto ukuba ubona kweli nqaku, ijoliswe kwiziqephu ezahlukileyo kuyo.

Le zindaba

Yena angaba rock ukhwela buti. Qala ekhwela amabini okanye amathathu. Uqheliso lomsebenzi kwi -ndaba eliphezulu ifuna ubuncinane iindlela ezintlanu. Ngalo lonke ixesha inani zabo zandiswe. Ukuphunyezwa okufanelekileyo kuya kufuneka lichotshelwe. Sahlala phantsi phezu kwalo, ukulungisa imilenze, izandla dibanisa ngaphezu kwentloko yakhe. Ngelo esibi kunazo bubulumko ubuninzi ehle. Ukuba ukufumanisa kunzima - iingalo zakhe bawela.

press asezantsi

swing kwakhe uphakamisa imilenze. Izinga iyafana ngenxa yesihlwele eliphezulu. Lala phantsi, phakamisa umlenze iiseti ezintlanu amaxesha amathathu. Kungcono noko, wenze lo msebenzi kwi bar tye. Kulo msebenzi, hayi kuphela izihlunu kumaphephandaba ephantsi, kodwa ezi ziyenza, "amaphiko" kunye nezihlunu pectoral. imithambo esiswini esiswini ukwenza ngokulungeleleneyo, angavumeli ngokwakhe Ithanda.

obliques

Siza kufuneka entanyeni ukusuka esiqwini. Sahlala phantsi kwesitulo naye emagxeni akhe, jikeleza umntla ukuya ekhohlo ukuya ngasekunene. Beginners poluminutnoy ngokwaneleyo iindlela ezintathu. Ukuba sifuna iiseti ngcembe ukuya ezintlanu komdlalo. Kwakhona imisebenzi esebenzayo esiswini kunye dumbbells.

obliques

Bomeleze amathambeka ecaleni. Yima nkqo ngeenyawo zakho zamagxa-magxa. Kwayama zibheke itoti kunye dumbbells yokufaneleka. Beginners ezintathu kuphela iindlela poluminutnoy. ukwandisa Ngokuthe ngcembe lo umthwalo. Ukongezelela, ungenza ukubamba dumbbell emva entlokweni yenu. Ukwazi ezi tricks bancinane, oko yenziwe ekhaya. Mhlawumbi umthambo esiswini kunye dumbbells - ukhetho kuyi kakhulu ifikeleleke kwaye ibiza kuba nakuwuphi na ummandla.

Isikhumbuzo: abanye phakathi iiseti - ngaphezulu akukho ngaphezu komzuzu. Akuvunyelwe ukwenza umthambo isisu ngokupheleleyo. Esidla, umzimba kufuneka kwabelwane ubuncinane ezimbalwa iiyure.

Okungapheliyo uphando lubonise ukuba uninzi akuthethi umahluko phakathi izihlunu eliphezulu aphansi esiswini. Oko kukuthi ngokuqinisekileyo apho iyalayisha, cishe akunakwenzeka. Ngaphandle izihlunu kusoloko inxaxheba eziliqela ezahlukeneyo.

sisebenzisa simulators

Yazi ukuba umthambo esiswini, iifoto nevidiyo ezo zisetyenziselwa iinjongo zokuthengisa, ayikho yimpumelelo. Impontshelwa up kwiimbaleki kwezi ntengiso, bathi loo msebenzi ngokwaneleyo imizuzu elishumi elinesihlanu ngosuku, ndinixelela nje lonke ibali. izifundo ezizodwa lubonise ukuba twist elula umzimba zibandakanya imisipha ukuba isebenze ngcono kunokuba nayiphi simulators. Ngaphezu koko, kuye kwafunyaniswa ukuba oomatshini abaninzi nabizayo esebenzayo ubuncinane. Ngenxa umthetho, ukuba kuhle kuphela ngenkxaso jikelele ifomu ebonakalayo.

Ukusebenza irola esikhethekileyo zokumpompa eendaba akabaxwa kakhulu. Iziphumo ezingcono, xa kusenziwa, inikeza twist odidi, ngaphandle umboniso. Ukongeza, xa usebenzisa umthwalo omkhulu ngasemva ephantsi ezibangela intlungu zazinzima kakhulu.

Ngenxa yoko, umthambo ku ejimini kwi kumaphephandaba rhoqo kuphela kunceda ukukhuthaza wena ukuba umthambo. Kaloku, ukuba ukudala umfanekiso 'ukuphoswa kakhulu. "

Musa ukulibala izinto ezityiwa

Emva kokutya iiklasi ezinamanqatha kutya, wena ezikhawulezileyo zonke izinto azenzileyo zakho. Musa ukusondela ku ekhitshini xa esi sibini elandelayo iiyure emva Amazing. Kwaye musa ukutya enzima, zama ukunikel 'ingqalelo iiprothini kunye neeproteni. Ukutya Kwanele kubo - isiseko yokhathalelo lwempilo.

protein norm for omdala - malunga elinamanci mabini grams emini. Yitya inyama encinane okanye intlanzi, kodwa musa nditye. Nangona Amazing elizeleyo isidlo ekucebiseni komphefumlo kwaye uphumle phezu esofeni phambi TV! Kodwa kufuneka woyise ubuvila nothando ingqeqesho.

Komdlali zokufuna kufuneka sikhumbule ukuba mithambo ejimini kwi eendaba - asiyonto ilikhubalo lokunyanga zonke. Akukho ezimangalisayo, leyo ngokukhawuleza nangokupheleleyo woqhumisela ngenqatha esiswini. Injongo imithambo - ukomeleza izihlunu, kwaye xa Imihlubulo ezifihlakeleyo ezityebileyo, eyona nto ibalulekileyo - ukuba ayibulale.

Yenyuse iibhloko ngexesha elifutshane

Amadoda nabafazi bafuna ukwazi ukuba nkqi ukukwenza oko. Phambi kokuqala umthambo yokuba ayonakalisa ukuba akwazi ukwakha nendlela asebenza ezi "iityhubhu". Enyanisweni, lo imisipha esiswini, ebizwa ngqo. Ngaphandle kwakhe, njengobuhle kubaluleke esele zikhankanywe izihlunu elibhalwe ngokumileyo (ikakhulu lwangaphandle, evela amakhwapha ukuya embindini esisu).

Rectus kwezihlunu kubomi bemihla ngemihla nje ngokuba tshini. It ibonakala ngokucacileyo phezu komhlaba kummandla esiswini kwaye ngohlobo oonotsheluza ezimbini ezithe nkqo yahlulwe imicu. Oku lubonwa njengento ububanzi umkhondo malunga 2 cm osusela kwentamo ukuya pubis. Elinye iqela imisipha yi tye. Enkosi kubo sinako bagcine iityhubhu press.

Upper and press asezantsi

Ukuqonda yemidiya kubalulekile ukuba kwimpompo oluchanekileyo. Enyanisweni, zonke izihlunu inxaxheba kuyo nayiphi na umthwalo. Kodwa kutheni kulo mzekelo eendaba osezantsi rhoqo emva kuphuhliso?

Ukulungiselela le njongo, kukho izizathu ezibini eziphambili. Lokuqala - izihlunu esiswini ibhityile kakhulu, kunzima ukuba ukumpompa. Okwesibini - iyunithi umzimba inikwa ngokomelela emalitshintshwe apha naphaya nakumphezulu peritoneum. A abafazi kubenzima kakhulu - indalo linike ubuncinane inani kwalapho kulo ndawo (izihlunu esiswini ezantsi) ngenxa intlungu yenyanga sexesheni.

iziphumo

Nayiphi na imisebenzi esiswini Impontshelwa ngokupheleleyo. Leyo ekusebenziseni kwi ucofe ephezulu olusebenzayo nengasezantsi.

Imfuneko ezahlukeneyo elikhulu olulandelenayo na uqeqesho.

Inxalenye olusezantsi mbi kuhlala ngaphezu phezulu kuphuhliswa.

Ndilufumana njani iindaba ngokukhawuleza kwabonakala?

Ukuze wenze oku, kufuneka ugqibe ukuba imisebenzi nje ezimbini:

- ukwanda umthamo imisipha;

- ukuncitshiswa kwamafutha omzimba.

Kukho iimpazamo ovuthayo ngamanqatha. Akwenzeki ukuyisusa iidipozithi ekuhlaleni, oko kukuthi, kwindawo ethile omnye. Oku kungenziwa kuphela emzimbeni lonke! Le nkqubo - yokusabela imichiza, nayiphi yokugquma, zokuthambisa kwaye azithe kukhawuleziswe ukuhamba kwegazi cellular kuphela, kodwa akukho nto watshiswa.

Thetha umthambo ezithile

Sithathe nokusebenza ayikho nzima kangaka. Ngapha koko, enyanisweni iza kuqeqesha izihlunu enye kuphela. Lo matshini isebenza kakhulu ilula - ilenze kwaye eluphendula isinqe ngokunxulumene emzimbeni. Ebona oku, uya kukuphepha umthambo ezininzi ezinzima kwaye kakuhle ngenxa engelutho yabo.

Uxinzelelo lusetyenziswayo eendaba - linegunya, kunye andinakukubuyisa linegunya.

lulele curl

Lo msetyenzana esisiseko, ndilenze kuba ekhaya, ngakumbi yokungabikho kwexesha. Rectus imisipha ukusebenza kusenokuba bhetele.

Yenza umthambo esiswini phantsi, esitulweni okanye ibhodi bethana. Unako ukufaka amanye amaqhinga ukuze kwandiswe amandla.

Umzekelo, ukuba ukutshintsha indawo iinyawo - ngaphezulu kunabo, kungenza kube lula kakhulu ukwenza umthambo. Ukwehlisa umlenze phantsi nokunciphisa flexion (yisa unyawo ukusuka ezimpundwini) - uya kubona kungekudala kuya kwandisa umthwalo.

Tshintsha indawo esandleni - usondela kangakanani esiswini, ngoko kulula ukujamelana nawo. izandla Somknite emva intloko yakhe.

Tshintsha ikona eshicilewlwe kwibhentshi - eliphezulu oko kukuthi, kokukhona kungcono umthwalo. Ukongeza, uyakwazi ukubeka umqamelo phantsi umva lwakho asezantsi.

reverse ziwe

Elikholisa ukubizwa ngokuba le imithambo press asezantsi. Oku "reverse" inguqulelo Classic zihleli-ups, yaye oko kubandakanya yonke eendaba. ebekwe yayo Embodiments. Uyakwazi ukwenza elele phantsi (nokuphakamisa imilenze okanye iphakama ngamadolo) kwi vice kwi bar, njalo-njalo. N.

Yiloo ndlela ikhawulezayo ukuzuza ezinqwenelekayo. Lala phantsi emva intloko yakho, kufuneka ube inkxaso isandla. Oku kukuqinisekisa ukuba inxalenye engentla umzimba wahlala yima. Bonisani ku ejimini kwi-ndaba ngomhla amaqokobhe ezikhethekileyo. Izindlu ubambisa ebambelele ebhedini okanye ibhetri.

Eyona njongo iphambili yalo msebenzi - okuvusa isinqe! Kuyinto sokuhlambela hayi iinyawo. Malunga nemilenze kubhetele ukulibala ngokupheleleyo. Ukushiya le Umgangatho kufuneka ukuba ngqo isinqe - umsebenzi eendaba kulo. nokuphakamisa Unyawo - umthwalo owongezelelweyo ngokungeyomfuneko kuye. I kude izithende isinqe, ezinzima kakhulu ukubulawa. Ukuba ukulungele imithwalo enzima, agobe amadolo zakho. Kuye ixabiso kunye ithambeka. Iqumrhu olusezantsi, lula kuwe.

Iseti eqhelekileyo ukuzilolonga

Kukholelwa ukuba le ndlela ikhawulezayo ukumpompa up eendaba - ukuphindaphinda rhoqo ukuzilolonga. Le yinyaniso. Njengoko kukhankanyiwe ngasentla, kubalulekile ukubala inani kophindo kunye ubungakanani izikhewu phakathi kwabo.

The best izihlunu hypertrophy kwafezwa 3-4 iiseti kwaye umise imizuzwana 30. Eli lixesha kangangoko. Ukwandisa lunikezelo, siya ziyanda umthwalo.

inkqubo yoqeqesho angumzekelo ingakhangeleka njani. Ekuqaleni baqhube linegunya ukuxoka. Senza iiseti 4 (ngamnye amaxesha 20). Emva koko - ephakamisa imilenze (lingcono vice), 4 iiseti, ngamnye amaxesha-10.

Yilumkele indlela otya ngayo!

ukutya Efanelekileyo losasazo elihle kubaluleke kakhulu. Yintoni amanqatha kwemfuneko? Oku zolondolozo amandla eveliswe umzimba xa calories zinikwa ngaphezu ziphele. Iivenkile ezityebileyo, ngelishwa, zabiwa edyokhweni kakhulu. Xa abafazi, ingakumbi ezimpundwini kunye amathanga namadoda - esiswini.

Nature ekujongwe ukuba abafazi nabantwana, kunye koovimba babo amanqatha zifumaneka kwiindawo ezithile ekude kakhulu. Ngokuqhelekileyo embilwini amathanga neebhulukhwe zone.

iintlobo ezimbini amanqatha

Amadoda - abazingeli zendalo - ilele bewulalela ukutyeba esiswini. Isimemezelo of "oovimba" ngesisu umzimba ebantwini akuthinteli. Le amanqatha sesisu ongama kunye visceral. Eyokuqala teka ulusu kunye nezihlunu. Lahla kuba lula.

Visceral - yenye into. Le ibekwe phakathi izihlunu kunye nezigqeba kwisisu. injongo yawo - ukukhusela yokugqibela ngenxa yokwenzakala. Kodwa amanani ezinjalo, nto leyo maxa wambi ukulawula ukusindisa abantu abathile, oko ngokucacileyo akukho mfuneko!

Ngaba kunokwenzeka ukuba "zome 'eendaba?

Njengoko sele kukhankanyiwe, awukwazi kusahlula wonke umzimba! Kufuneka ukutya okhethekileyo.

Okokuqala ususe amafutha olun ukusuka yokudla. It sauce, eyemayonnaise, isoso, chips ezahlukeneyo kunye obugqithiseleyo. Zakha umthwalo omkhulu entliziyweni, isantya yokucolwa yakho ubunzima bomzimba musa ukumnika.

Koko kufakwe carbs nkqi okubamba: iilekese, namnandi nemiqhathane - phezu ukutya okuziinkozo, iziqhamo kunye nemifuno. muesli luncedo kakhulu ubisi ukusuka kwinqanaba eliphezulu ifayibha.

Thina ngaphandle amafutha elizele. Inyama yehagu kunye nqatha obambeleyo inyama nentlanzi okanye inkukhu. Kubalulekile ukuba ukutya protein ngokwaneleyo. izinga zemihla ngemihla - 2 grams kwekilogram ubunzima bomzimba ngalinye.

luck Good ekwakheni eendaba efanelekileyo!