Indlela ukwakha iityhubhu kwi esiswini sakhe: a iseti olulandelenayo

Indlela ukwakha iityhubhu kwi esiswini sakhe, ukuba, ngelishwa, asingabo bonke abo bafuna ukuba nesisu esithe nca sibe nomonde nenkuthalo eqeqesha? Ukuze kwakhiwe i ezintle, nesisu caba kufuneka nje uzinzo eklasini ixesha elide.
Ukuba, nangona kunjalo, phezu kwazo nje iingxaki Masilalele, isigqibo sele yenziwe ukumpompa phezulu iityhubhu, kuyimfuneko kuqala ukumisela iintsuku kunye neeyure zesikolo. Njengaye nawuphi na umthambo, uprozhneniya ngenxa yendimbane kungcono kwenziwa kusasa. Eyona ndlela ifanelekileyo iya ukwenza imithambo kangangeyure kathathu ngeveki. Imisebenzi yemihla ngemihla akuthethi ukuba umphumo eyiyo ifunyanwa ngexesha elifutshane. Cubes kwi cinezela kuyoba obonakalayo kuphela xa ipesenti amanqatha nama-10%. Ukuba izihlunu amafutha amaninzi, beefy kunye isiqabu esiswini ngezantsi nje kungekho nabani nokuqaphela.

Indlela ukwakha iityhubhu kwi isisu sakho?
Nantsi isethi encinane olulandelenayo ezisekelwe linegunya, kunye nemilenze nokuphakamisa.
1.Lech emhlane wakhe, izandla zakhe ngasemva entanyeni yakhe, imilenze kufuneka maxa emadolweni, Ingqiniba ukuzalela ngaphandle. Izindlu ngcembe ndivuka kancinane isusiwe. Yenza iiseti ezintathu wahlala-ups amahlanu.
isimo 2.Iskhodnoe: njengoko kwimeko yangaphambili. Linegunya Benze idiagonal. Ke engqinibeni lasekhohlo edolweni ekunene, and vice versa (ekunene engqinibeni idolo ekhohlo). Yenza iiseti ezintathu ilenze amathathu kwicala ngalinye.
3. Lala ngomqolo yakho, iingalo ngapha umzimba ngokukhululekileyo. Le mithambo ngenxa yendimbane lusebenza kakhulu. Wonke izihlunu esiswini, phakamisa imilenze yakho, uze emva koko ezinqeni phezulu kangangoko. Kwi sikhundla eqala umva kancinci. Yenza iiseti ezintathu kophindo elinambini.
4.Lech phantsi, imilenze baphikele kwi kwamadolo. Asebenzise izandla emva kwentloko yakho okanye ubeke phezu kwamagxa. Ukuzilolonga kukuba ekuphakamiseni imilenze kunye nentloko ukuya kwenye ngokucotha abuyele kwindawo yokuqala. Alo izihlandlo ezingamashumi amabini anesihlanu in duplicate.
5.Lezhim emhlane wakhe, iingalo ngqo, imilenze kwandiswa. umlenze ukukhulisa ngqo kangangokuba kunye umzimba wenza engile degrees 90. Emva koko, ephakamisa komlenze wakhe izihlandlo malunga ezilishumi uyibambe ngendlela ekwindawo lokuhlawulwa imizuzwana elishumi. I enye unyawo lasekhohlo. Ngokufanayo ukwenza umthambo ilele ngecala.
6.Stoya ngazitho zine, emva ngqo. Siphefumla, imisipha esiswini, ngoko ke ubuninzi zoba isisu. Kwesi sikhundla, zenime imizuzwana 15-20, khululeka. Ukuqala ukwenza ukwenza izihlandlo ezili-12.
7.Lezha wabeka izandla zakhe ngasemva intloko yakhe. Agobe amadolo zakho kwaye enze iintshukumo asekelwe yokukhwela ibhayisekile, lo msebenzi nzima indlela enye ye amadolo kunye ekhohlo, ngoko ke ngengqiniba ekunene.
8.Lech emhlane wakhe, izandla ngasemva intloko yakhe. Ngelo xesha okuvusa umntla kunye neentungo, ezama ukufikelela idolo lakhe ebunzi. Kwi sikhundla eqala umva kancinci. Yenza iiseti ezintathu izihlandlo ezilishumi.

dumbbells nezilinganiso
Indlela ukwakha iityhubhu ngesisu sakhe, ukuba ab bakho sele aphuhliswe kakuhle? Kulo mzekelo ubonisa ukuba Zenziwe yimilinganiso eyongezelelweyo latching intloko ngokohlobo dumbbell.

amandla protein
Ukuba uyazibuza ukuba yokumpompa njani iityhubhu phezu esiswini sakhe, waza wagqiba ekubeni kufikelelwe isiphumo ngokwabo ekhaya, musa ukulibala ukuba kuphunyezwe iziphumo ngokukhawuleza bafuna ukutya okulungileyo, osisityebi iiprotheni.