Imisebenzi eyiyo ukuze izandla

Vumelanani ukuba umntu ngezandla zakhe, phantse izi- izihlunu, akhangele, ubuncinane, zange ibenomtsalane kakhulu. Ingakumbi elunxwemeni okanye echibini. Lo mntu kukuchitha ixesha namandla entweni fix kuyo. Good ezimpontshelwa izihlunu ezingalweni zomntu - yinto plus eyongezelelweyo kwimbonakalo yakhe. Ngaphezu koko, oku kwakhona sisalathisi amandla nokunyamezela. Inike intombazana sesibheno ku olova Impontshelwa phezulu emagxeni kunene. Ngoko ke, makhe sithethe ngoko ke imithambo kuba izandla, ezo zezona kakhulu, nendlela ukwenza kubo.

Ukuphakamisa iintonga ukusuka kwindawo emi phezu zomfana. Libambe bar bayobamba ezantsi, isandla ububanzi sakho emagxeni okanye ayemxinwa kancinane kwegxalaba (le yokugqibela khetho ukunika iziphumo ezingcono). Chest phandle, amagxa umva, iingalo zakho emacaleni. Abahluza emva imisipha izo-, kuphakamisa le bar. Hambisa kuphela yengalo. Le ndawo ibiyelweyo kufuneka ibe yima ngokupheleleyo. Musa ukuzama ukuvusa phezulu entanyeni, lo gama uthatha ngaphandle iingalo, kufuneka ukuba kwabeka ecaleni. Phezulu kwe izo- intshukumo cut, nokuncwina, uthabathe indawo yokuqala. Ukwehlisa izandla zakhe, ugcine ukungaqondani kancinane izihlunu zakho.

Ezinye imithambo esandleni elungileyo Impontshelwa igxalaba kwezihlunu, nto leyo ibekwe phantsi zomfana. Le ibandakanya ebizwa ngokuba "isando". Thatha dumbbell nkqi kangangokuba kubutha oontloyiya baba parallel omnye ezinye izixhobo, ngqo. Khetha i iqokobhe ukuya egxeni kunye zokubhala ingqiniba. Emva koko ukwehlisa dumbbell wenze okufanayo kunye dumbbell yesibini. Qaphela ukuba izandla zombini kufuneka kolulwa ngexesha lo msebenzi.

press French kwandisa nobunzima esineendidi. Lala kwisitulo tyaba, ubambe Nge ngaphezu isifuba kwiingalo ayinakolulwa. Ayeguqa iingalo zenu, zinokuwehlisa. Ke kancinane bakwenze ngebha umva ukuya kwindawo yokuqala. Kulo mzekelo, rhoxa iingalo kancinane wazolula. Ukolulwa iingalo, egobile kubo kancinane umva (malunga intloko) ukuya esineendidi musa uphumle phezulu.

Esitulweni kwi ibloko - elula, kodwa ufuna ukuzaliseka kweemeko ezithile. Ukuqala isikhundla - umzimba kancinci phambili ibhityile, imilenze ngaphandle kwi ububanzi egxalabeni okanye abanzi kancinci. Cofa handle ukuya ukwandiswa ngokupheleleyo ezingalweni. Ngelo xesha liphantsi kufuneka Zolule esineendidi. Emva koko kakuhle ukubuyela isiphatho endaweni yaso yesiqhelo. Ngoko ke iingalo ngomphetho akufuneki ngaphezulu engile degrees asithoba. Ukuba enza ngokungathi kulishiya esandleni, ngoko wasebenzisa ubunzima inkulu kakhulu kuwe. Jikani phantsi uphinda yonke kwakhona.

Abantu abaninzi bachitha iiyure ku ejimini, ukuba 'uzalise' yeengalo kunye namagxa, amakhaya amaninzi kufuneka yonke into oyifunayo kulo - dumbbells, barbells, njalo njalo Kodwa kuthekani ukuba la ezakhiwe eziyimfuneko uqeqesho.? Okanye wena awunayo ukukwazi okanye ixesha ukuya ejimini? Mhlawumbi nawe - intombazana kwaye ufuna ukuba ingalo enamandla, kodwa hayi kakhulu ngomtshini phezulu, ukuba ukujonga ukuba yindoda? Akukho nokwenzeka ngokugqibeleleyo ngaphandle kwayo. imithambo ingalo ngaphandle dumbbells, imivalo kunye nezixhobo ezifana inokukuzisela akukho luncedo ngaphantsi, ukuba enze ngokufanelekileyo. Masithethe ngazo.

kubonakala kukho elula kodwa kwangaxeshanye imithambo ngempumelelo kakhulu kwi ezandleni zenu. Oku - pushups. Nceda uyeke elele. Tsalani Goba iingalo zenu, ukwenza impefumlo nokolula iingalo, nikhuphe. Ngasemva kufuneka ngqo ngokungqongqo.

Eyendawo ukubambelela ukuphuhlisa izo- kakuhle kangaka. Thatha indawo yokuqala. Ukubambelela emagxeni ububanzi kuye, umoya, koko uwukhuphe ne okuwisa kwi bar ukuchukumisa kwesilevu yakho.

Idiphu ezincedayo esineendidi kunye nezihlunu pectoral. imisebenzi enjalo ezandleni zakhe ukuba kwenziwa ngokuchanekileyo, ukuba babanike loo nto wayeyifuna. Uprites imivalo. Izandla kuzityeneneza. Ndithobe phantsi kancinane, iingalo baphikele-engile asithoba degrees. Kulo mzekelo, u fanele va Ukolula esineendidi. Emva koko, nge ngenjongo yokulungisa umzimba, ukungenisa yokuqala.

Ukumpompa izandla, niyenze, phakathi kwezinye izinto, umthambo ukuze izandla. Zibalulekile kuba zinika yayinzima kakhulu. Le - ukujikeleza a dumbbell, wenza kumacala ahlukeneyo, usebenzisa kunye wegazi, ubambe disc kwi bar (agudileyo, ukuba akukho kodini), abenze njengebhola yentenetya, sijinga phezu bar kunye nabanye abambalwa.