Indlela ukwakha ezimpundwini ekhaya imizuzu engama-20 ngosuku

Iingcali Fitness bathi ngeempundu inokusityeda kwaye uqhuba zingafumaneka ukubila nzima kuphela ejimini. Le nto kakhulu ntiyiso. Ukumpompa up izinqe kwaye inga ekhaya. Oku kufuna wakwa-2 kg dumbbell kunye iseti olulandelenayo, nto leyo eya kuthi ichazwe ngezantsi. Dumbbells ungakwazi esikhundleni iibhotile ezi-2 zamanzi.

Ngaphambi wokuqonda ukuba indlela ukumpompa phezulu ezimpundwini ekhaya, kubalulekile ukuba ufunde imithetho embalwa - kubalulekile, ukuba kuyimfuneko ukwenza imithambo.

1. uhlobo olukhethekile. Ngokunciphisa calories nokutya isaladi, neempundu zokuzicingela ekhaya (kwaye kwi gym) ngeke isebenze. Kubalulekile ukutshintsha umbane ukuze ukuba ukusetyenziswa osidingayo lwalulude inzuzo yabo. Kuyimfuneko ukuba ukunciphisa ipesenti amanqatha carbohydrate ngokwandisa inani protini. Ngokomzekelo, ngolu hlobo lulandelayo: 40-10-50% - iiprothini, amafutha kunye carbohydrate, ngokulandelelana kwazo. Nika olufunwa kufuneka carbohydrate entsokothileyo: oats, buckwheat, ipasta evela durum ingqolowa , njl
2. umzimba aerobic, ie, njengomtyibilizi, aerobics, ukufaneleka kunye kwelona nqanaba eliphezulu. Phambi kokuba Pump up ezimpundwini ekhaya, kwaye kwiklabhu ukufaneleka, kubalulekile ukuba azigxothe nenqatha lazo excess, sokunene?

Complex qinisa izinqe ukuba abunjwe ukuzilolonga zilandelayo:

1. Ukutsibela. Ukuthabatha dumbbells ezandleni zenu, uthathe indawo ukuqala: imilenze kunye, emva ngqo. Kuthekani "ixesha" lokuba athathe inyathelo phambili kwaye unyawo lwasekunene, ekutshintsheni iziko yakhe womxhuzulane, ukuhlala ngendlela yokuba hip waba parallel ngqo phantsi. Ukuba kufuneka kuqinisekiswe ukuba umlenze idolo lasekhohlo ochukumisa emgangathweni. Hlala kule ndawo ngokuncama "ezimbini" kunye "abathathu", ligatya umzimba umva kunye nomkhosi teke ezinyaweni lwakho lwasekunene. Phinda izihlandlo ezili-15 ngomhla ngomlenze omnye kunye nenani elifanayo kwenye.
2. Squats. Kwakhona ezandleni dumbbells, iinyawo kunye, ngaphandle kancinane banzi ububanzi egxalabeni. Ngokucotha, ezama ekuchopheni, ebeka ezinqeni umva. Ukufikelela esibi kunazo, ukuhlala nje ngokucotha abuyele indawo ukuqala, esebenzisa kuphela amandla izihlunu gluteal. Kwindawo iphezulu eliphezulu ukutsala wakho glutes. Qiniseka balumkeleni, ukuze ukuba ibuyisele ngqo kwaye kange lifakwe umsebenzi. 15 koboniso.
3. Mahi umlenze onke. Ukuqala isikhundla: guqa-exhaswa igotywe iingalo. Kume esifubeni sakhe kunye nomlenze wasekunene emva kokuba umkhosi pick-up ukwenzela ukuba esinekona sasekunene wabumba phakathi yifemur kunye lesiquluba. Yenza kophindo 15 umlenze nganye.
4. Mahi umlenze ngqo. Ukuqala isikhundla kunye nemingeni sihlale, kuphela umahluko ukuba evuna kufuneka avelise umlenze ngqo kunye ukulibaziseka kancinane phezulu, xa umlenze kangangoko ngqo kangangoko kunokwenzeka. Njengoko of nabathengisi-15.
5. Bridge - umthambo leyo eyilelwe ukuphucula imilo ezimpundu. Lala ngomqolo yakho, imilenze bagoba emadolweni kunye opiretsya ngeenyawo. ezinqeni Ubukhulu ebambe (ukulandela ngelo xesha, ukuba esinqeni akukho kakhulu sagged), ukutsala babathabathe emgangathweni amvelisele kangangoko phezulu kangangoko. Uphumlisa kwindawo liphezulu, sibuyele endaweni yaso yesiqhelo. Phinda izihlandlo ezili-15.
6. Oku kulandelayo ugqibelele nje kuphela abo bafuna ukwazi ukuba yokumpompa njani ezimpundwini ekhaya, kodwa abo bafuna ukunika imilo ajikelezayo. Lala kwi isisu sakho, imilenze, amadolo zityediwe, ukubamba ukuze izithende aziyamani. Head ongapheliyo iingalo baphikele kwi iingalo. Kancinci uthathe iinyawo zenu off emgangathweni, azibuyisele ukuya kwindawo yokuqala. Ngenxa yoko, emthonjeni kakuhle, uyenze uplifts iinyawo 15-20.
7. Ukuqala isikhundla: lala ngecala lakho, ezantsi umlenze igotywe amadolo kunye kulala phezu kwakhe. Kubonakala ukuba ubuphosisa isiqingatha-wajika umlenze bent. Upper umlenze ukuzolula ukuze unyawo eyayingqalene emgangathweni. Xa ekunabiseni le intloko nomzimba kangangoko kunokwenzeka kwangaphambili, ukuphakamisa umlenze ngqo phezulu kangangoko. Ukuzaliswa milembelele 15, ukutshintsha imilenze.

Njengoko ubona, iindlela yokumpompa phezulu ezimpundwini ekhaya, abaninzi. Business for amancinci: ukuba bagcine nemithetho engundoqo ukufaneleka gqolo babambelele kwisicwangciso zenziwe kwaye rhoqo ukwenza imithambo.