Indlela ukomeleza izihlunu emqolo, iingalo kunye nesifuba ekhaya

Umntu evumelana emzimbeni onke amaqela izihlunu kufuneka ziphuhliswe ngokomlinganiselo. Kodwa namhlanje siza kuthetha ngabo izihlunu ukuba ngokuqhelekileyo nje "ukubamba iliso" - lo musculature emhlane, iingalo kunye nesifuba. Ngokuqhelekileyo malunga nezemidlalo okanye loo mntu bagwetywa elowo ezi amalungu omzimba, ukusukela ukuba mancinane amathuba kuhlawulwa yi yokunxiba.

imisipha Umva kufuneka babe bhetyebhetye yaye bomelele ukuze bakwazi ukuxhasa umqolo. Ayikaqondwa izihlunu ngophuhliso abakwazi ukumelana neentlobo zoxinzelelo ezibekwa kuwa phezu umva, ngoko okukhona usebenzisa i nemisipha kunye namalungu. Ngokuthe ngcembe, kwamalungu nemisipha banxibe ngakumbi, nto leyo ebangela ukuba ukuphazamiseka tissue, kwaye ezingapheliyo iqolo. Uqheliso ukomeleza izihlunu ziya kwenza kube lula ukuphelisa intlungu, ukwandisa isakhono izihlunu ukuthatha umthwalo kunye, ngaloo ndlela, eyenza kube lula nemisipha namalungu.

Phambi kokuba uqale ezi imithambo, oko kuyimfuneko ukuqhuba efudumeleyo-up. Emva kokuphela beemvavanyo efudumeleyo-up kufuneka liphindwe. Indlela ukomeleza izihlunu zakho emva ekhaya, ngaphandle kobukho simulators ezizodwa lukhule? Oku kuza kuxoxwa ngezantsi.

Indlela ukomeleza izihlunu zakho wabuyela ekhaya

Ulale phantsi emethini okanye ikhaphethi (uza kufuneka itafile) kwaye enze imithambo adweliswe ngezantsi, iiseti ezintlanu nganye. Quka kubo kusasa nangokuhlwa yakho yesiqhelo, qhubeka ukwenza kubo ngaphandle, yaye emva yokuduka intlungu, kuya kuthintela ukwenzeka le ngxaki.

Indlela ukomeleza izihlunu usebenzisa emva begoba umva

1. Lala kwi isisu sakho, beka umqamelo phantsi kwakhe, iingalo yayolulekele ecaleni umzimba. Phakamisa intloko yakho emgangathweni, bamba okwethutyana uze asezantsi.

2. Amagxa bekhululekile, phakamisa imilenze ukuya ngokweesentimitha 15.

3. Xa kakuhle le mithambo, ungenza akukho ngakumbi yiya okukunyusa ngaxeshanye ngoko nangoko yaye intloko namanqina, kodwa ngaphezu kweesentimitha ezimbalwa.

Indlela ukomeleza izihlunu zakho umva abhetyebhetye imithambo emqolo

1. Lala ngomqolo yakho, uwatwabulule izandla zakho amadolo, yaye emva uzimisele.

2. Ngoku zama ukuchukumisa ingqiniba yakho ekunene ukuya edolweni ekunene. Phinda efanayo kunye ngengalo yasekhohlo kunye ngonyawo.

3. Xa kahle imithambo ezimbini zokuqala, phakamisa kwedolo ukuya engqinibeni esahlukileyo. Yenza okufanayo kunye namanye ingalo nomlenze.

Indlela ukomeleza izihlunu zakho emva baphakamise imilenze

1. Lala phantsi isisu sakhe phezu kwetafile ukuze esinqeni aba kweli cala, izandla kufuneka ahlale etafileni.

2. Phakamisa imilenze level itafile. Iliso ukuba lo gama umva a kuphambuka. Gcina unyawo lwakho kakuhle phambi kokuba ubalo amathathu, ngoko kancinane, kancinane asezantsi.

Indlela ukomeleza izihlunu izandla wendlu

Apha siya kukunika umthambo benemizimba kunye nezinye projectiles, yaye sinikela ingqalelo le mithambo ezibonakala zilula push-ups ndaxhwitha-up kwi bar. Ubunzima apha kukuba, ngokungafaniyo dumbbells inxaxheba yokujongana ubunzima onzima kakhulu - umzimba wakho, ngoko ke ubuchule yokwenza le mithambo kufuneka kuyiwe nzulu kakhulu.

Pushups

1. uguqe, niphumle ezintendeni zakho emgangathweni, bazaneka banzi kancinane ububanzi igxalaba, iinzwane ngaphakathi. Qinisa umva yakho, amagxa folokohlo, ezinqeni nsinya kwaye qinisa izihlunu zakho esiswini. umgca zomzimba (intloko - amadolo) kufuneka ithambeke ukuya emgangathweni. On the Tsalani ehla, iingalo zigobile kwi iingalo, kunye ngqo umva. Ukubuyela kwindawo yokuqala, musa onokolula iingalo zakho ekupheleni.

2. Yenza lo msebenzi, kodwa esebenzisa, njengoko inkxaso, akanguye amadolo, neenzwane, umzimba kufuneka ngqo.

Iphakama kwi bar

Imisebenzi ecetyiswayo kwabasaqalayo:

1. Bamba Isango, kunye entendeni yesandla ngecala emva - ngokwakhe, yaye hung kangangoko unako. Relax, bamba bar tye kwakhona uze wenze Ekuveleni umzimba kumacala ahlukeneyo.

2. Tsala ibar tyaba, intloko kufuneka kuvuka kancinane ngaphezu kwipali enqamlezileyo. Powys, ngoko ngokucotha unbend izandla zakhe, izabalazela izihlunu.

3. Umsebenzi ilandelayo ifuna nomncedisi. Tsala ibar tye, lo gama okunokonakalisa izihlunu ezingalweni. Ngeli xesha oncedisayo, ukugcina imilenze yakho, ngokucotha phakamisa phezulu.

Njalo kwandisa inani tsala-ups. Ukugxininisa kwimithambo oluchanekileyo - akukho mfuneko ukuze ahluze imilenze kufuneka ahlale ngqo.

4. Mance Le mithambo benze okufanayo, kodwa nkqi kwi bar - ngezandla zakhe ngokwakhe. Ngoko baya kuphuhlisa ezinye izihlunu.

Ekupheleni umthambo, ehlise izandla zenu phantsi, phumla kunye yabagungqisa.

Indlela ukomeleza izihlunu zesifuba ekhaya

Uqheliso ukuba izihlunu esifubeni, ungenza zombini benemizimba okanye ngaphandle kwazo. Uqheliso lomsebenzi dumbbells kunokwenziwa imile, ehleli engqengqe ngomqolo, esasaza izandla zakhe waza emva koko abakwenzayo phambi.

imisebenzi efanayo lwenziwa kunye wegazi. Kulungile, ukuba akukho izixhobo zemidlalo, unako ukwenza nje kuhlabana-ups, ngokukhetha engile kangangoko ngokwabo phakathi umzimba kunye umphezulu phantsi.