Indlela ukwakha kwamaphiko ekhaya ngokukhawuleza nangendlela efanelekileyo?

Ngoko ke akukho mfihlakalo abantu abaninzi badla ukumpompa up izihlunu zabo ngenxa yokuba umzimba dystrophy - luphawu amandla, ubukhalipha, zesini. Kodwa asinguye wonke umntu uyazi ukuba uhlobo entle emzimbeni kufuneka ngokukhawuleza nakwiziko lokuzilolonga. Ukuza kuthi ga ngoku, liphuhlise imisebenzi ukuncedisa ekwenzeni isigqibo ukumpompa indlela amaphiko ayo ekhaya. Umntu uyakwazi ukufunda kuphela eli nqaku kwaye uqale ukusebenzisa olu lwazi practice.

Indlela ukwakha kwamaphiko ekhaya? Kuya kufuneka ukuba wenze ezinye inventri. Eyokuqala tye bar, dumbbells, Nge. Kuyenzeka ukuba indlu akusoloko kuluhlu lonke, ngoko ufanele uzame ukubuyisela ufakele uluhlu kunoogxa zasekhaya. Ngokomzekelo, esetyenziswa njenge iingxowa arhente ukulinganiswa okanye amabhakethi kunye lwesamente siyanyangeka. imodeli Shop bar tye na indawo yi bar zokwexeshana, ngokukhuselekileyo zibambene ukuya ukuphakama efanelekileyo.

Ngoku makhe ukujongana engundoqo imithambo (basic), nto leyo eya kukunceda ukusombulula ingxaki ukumpompa njani amaphiko ayo ekhaya.

pushups

Nokuba ukumpompa njani amaphiko ayo ekhaya, ukuba barbells kunye dumbbells ayikho? Apha ukuba uncedo push-ups. ezinye bokuqonda kufuneka ingqalelo yokubaluleka zazo eziphakamileyo. Yenyuse latissimus zenu, ukuba bewuhlisele ngezantsi emagxeni stop, imilenze kufuneka linyusiwe ukuya kwesitulo, isofa okanye esitulweni. Beka izandla zakho kakuhle ngokwaneleyo, kodwa ungayibaxi, kungenjalo ungenza ngokuqatha kwalimala kwamagxa.

Ukuba wenze le mithambo namaphiko kuba lula kakhulu, oko kukuthi, izihlunu zakho ukufumana imfuneko namandla ebalulekileyo ukwandisa umthwalo. Unga sebenzisa oku ukuba ezahlukeneyo ukulinganiswa. Njengokuba umthwalo ezongezelelweyo, ungasebenzisa ubunzima iqabane lakhe okanye ilungu omncinci (hayi enzima) usapho. Kuphela ziqaphele - unako ukufumana buhlungu.

donsa

Imisebenzi Popular namaphiko ziya buyaqhubeka. Ukuze yokumpompa phezulu kwamaphiko, ukutsala kakuhle luzakwenzeka ngaphandle kokwenza ukulibaziseka kwindawo eliphezulu nengasezantsi. Uyakwazi ukwenza nkqi wabo, ngexesha izama ukugcina ikukunyula ikhaba.

Wide grip tsala-ups - ukwenza kubo, awukwazi nje ukutsala kwesilevu phezu bar, kodwa ekuqaleni kunye nentloko phambili, ngenxa yaqabela, ukugcina umzimba ithambeka, ezama ukufikelela amagxa ngoxa kwipali enqamlezileyo.

amaphiko Swing usebenzisa dumbbells

Kufuneka athathe dumbbell kunye isango lakho sesandla sasekhohlo wena, ukuba eme kufuphi kwisitulo wacinezela phambili ukuphumla nxamnye kwesitulo ngesandla sakhe sokunene nedolo ekunene. Ngasemva kufuneka maxa ngendlela yemvelo, phantse zifana phantsi. Ngesandla nge dumbbell kuzotywe ngokukhululekileyo, intloko uvusiwe.

Emva koko kufuneka amajiko encinane emlenzeni lasekhohlo nephakamise dumbbell esifubeni. Ngelo indawo ephezulu kufuneka walibala ngesandla yesibini, yaye emva koko kancinane zinokuwehlisa ukuya kwindawo yokuqala.

Ukuze yokumpompa ngokomgangatho amaphiko, kufuneka enze 5-9 kophindo lwe imithambo 2-4 ndlela. Qiniseka ukuba izihlunu zakho kwakhona emva umthambo. Yenza ezi ukusebenzisa kabini ngeveki.