Indlela ukwakha izihlunu? Lo mbuzo ekukhathaza abadlali abaninzi.

Iimbaleki ezininzi makhwelo ufuna ukwakha ngokukhawuleza isixa esithile mass kwezihlunu. Ngeliphandle, le yenye iinjongo ezimbini eziphambili yoqeqesho lweembaleki. Injongo yesibini ukunika isiqabu kule ubunzima. Namhlanje, kukho iindlela ezininzi ezichaza ngokweenkcukacha indlela yokwakha kwezihlunu.

Indlela ukwandisa ubunzima kwezihlunu, iyonke

Umzekelo, isinceda ukuba siqonde omnye wabo. Isenokubonakala engaqhelekanga, kodwa abantu amanqaku asezantsi unokuzuza ethile phezu kwabanye. Le nto ke, ukuba baye basebenza kunye nobunzima babo, yaye le ubunzima wamkeleka ngakumbi kwabasaqalayo umthambo. Ukuba msebenzi uya kuba enzima, umzimba uya kwenza ngokuzenzekelayo imo yokhuseleko kunye nokufunyanwa kufuneka ngokukhawuleza. Ukuqinisekisa ukuba uqeqesho ngobunzulu eziphakamileyo isifundo yale ndlela iboniswe isiqingatha mhla umzimba. Practice ubonisa ukuba nkqubo kuzisa iziphumo ezinkulu ngokoMthetho ubunzima iseti, kunokuba kukuqeqesha kwezihlunu nganye.

Ukuze siqonde ukuba ukwakha indlela ngobuninzi kwezihlunu ngokuvumelana kule ndlela, oko kukuzama kuyo practice. Le bahlukana kunokwenziwa ngeentsuku nje ezintathu kumjikelo ngeveki. Ngosuku lokuqala kusebenze kumzimba ongentla, ngosuku lwesibini, ngokulandelelana, ingqalelo iinyawo zabo, kwaye eyesithathu enikelwe kuphela kuphumla kwakhona. Ke konke iyaphindwa. Ngaphandle ukuthutha ngokukhethekileyo kumaqela kwezihlunu, ngosuku lokuqala deltoids ujingi, okanye trapezoid, ngoko izihlunu pectoral enkulu, emva izihlunu kunye nemisipha ingalo, izo- kunye esineendidi.

Injongo yale nkqubo yoqeqesho kukudala isiphumo njengomothuko umzimba, yaye ngaloo ndlela ukuzinyanzela ukuba ukuquka onke amalungiselelo ukuze achache. Ngoku kuyimfuneko ukuba ibattery umthambo ngamnye ukuba aphendule ngokweenkcukacha lo mbuzo ka yokwakha ngayo kwezihlunu. Ngosuku lokuqala kuyimfuneko ukwenza push-ups ukushushubeza izihlunu, ubude indlela nganye imizuzwana ubuncinane 5. Worth pushups ukwenza kwi phantsi iiseti 2 amaxesha malunga 6-10. Koko wenze nkqo push-ups, apho lwenziwa xa emi phezu kwezandla zakhe zibheke ezantsi, 3 iiseti maxesha 6. Oku kuqinisa izihlunu trapezius. Emva kokwenza push-ups phakathi lisekela-3 iiseti, ukwenza milembelele 10-12. Oku kuvumela umsebenzi ubuninzi ngaphandle izihlunu esifubeni. Ngelo xesha liphantsi kule Ityala lilibaziseka ngenyanga kuba imizuzwana 2 phindo nganye. Emva kuhlabana-ibekwe kuyimfuneko ukuba benze utshintsho ukutsala kwi bar ephethe ukubambelela ngokubanzi. Kuyimfuneko ukuba bachukumise esifubeni kwepali enqamlezileyo, kufuneka iiseti 3, 8-10 bez- ngamnye. Lo msebenzi uza kwakha le ebanzi isihlunu emhlane. Emva kokuba kwenziwe oku ngokuqinisa angasemva atyhale-esineendidi, apho kufuneka ukwayama izandla zakhe phezu kwesitulo, loo mntu kufuneka akhangele phambili, ivenkile iza kuba emva kwakho, iingalo kufuneka maxa kwi iingalo kangangoko kwegxalaba, 3 iiseti 6-8 kophindo. Emva kokugqiba loo atyhale-ups, kufuneka uye kwi bar kwaye ukubamba up kukubamba na umva, 3 zijoyine 8-10 kophindo.

Indlela ukwakha izihlunu ubunzima imilenze, xelela i msebenzi ngosuku lwesibini. Iqala kunye ebaleka akakhululeki ukuba imizuzu eli-15, emva koko wenza squats ezinobunzima wena ukhululekile ukuba 6-8 Iiseti amaxesha 10-12 ngamnye. Emva koko, ekugqibezeleni izihlunu nomlenze ngokugoba amadolo, elele isisu sakhe, 3 iiseti 8-10 kophindo. Igcina lo mjikelo zokufunda ye izihlunu ithole, apho kufuneka sikhwele ngokumpuluswa iinzwane kwaye zizakuwela umva, njalo-3 iiseti, 10-12 milembelele bonke.

Indlela ukwakha ngokukhawuleza umsipha

Amaxesha amaninzi iphakamisa lo mbuzo. Ukusombulula le ngxaki kwaye inikeza iindlela ezininzi, kodwa musa kom- kunjalo, kuba izihlunu musa kukhula amakhowa emva kwemvula. Muscle iseti - inkqubo acwangcisiweyo, kwaye oko kwenziwa ngokwesicwangciso, kufuneka zilandele imisebenzi ishedyuli, ukuzonwabisa, ukutya ethile. Ukudayela umthamo kwezihlunu kufuneka ingqalelo ngakumbi kukuqeqesha umsipha enkulu. Oku kuthetha ukuba lokuhlala-ups ngo-4 ndlela, kunye 8-10 milembelele nganye, kwisitulo isikhundla ngezisu ufowuna 3, 6-8 milembelele kwi ngalinye deadlift lokutyelelwa 4 yonke nabameli 8 kufuneka nakanjani abonela ishedyuli yeeklasi zakho . Iza kuphuhlisa ezinqeni, esifubeni kunye nezihlunu umva. imisipha ezinkulu zikhula ngokukhawuleza kwaye ukutsala zeqela izihlunu ezifana, ngokomzekelo, le izo- kunye esineendidi izandla.

Indlela ukwakha izihlunu mass umthamo

Ukuze ufunde ukwakha indlela izihlunu, kufuneka bakhokelwe zezi migaqo ilandelayo: ukwenza uqeqesho kunye ubuninzi yena ubunzima, khetha ezo imisebenzi kunye supersets, ezibandakanya umsebenzi amaqela amakhulu izihlunu, ukuqeqesha kunye umthwalo, ukuba bafudukele ukutya ekhethekileyo elikhuthaza ukukhula izihlunu mass Relaxing ezaneleyo ukulungiselela ukuncitshiswa ngokupheleleyo ixesha.