Kuba kungakanani uyakwazi ukumpompa up-esile ku ejimini kwaye nasekhaya: inkcazelo ubuchule kunye neziphakamiso

Kuzo zonke era waba yayo nemigangatho ubuhle, apho aspired abantu. Kwinkulungwane yama-21 kuphawulwa luphuhliso umzimba, yaye ngenxa yoko, umgangatho dystrophy, umzimba smart. Kwaye ngubani, ukuba abasetyhini, abantu abalwa nankathalo mzobo ogqibeleleyo? Ngaphandle ngenkohliso, nayiphi na ongathanda ukuba nesisu esithe kunye izinqe some. kuya The yokugqibela kuxoxwe. Makhe zama ukulungisa ngaphandle umbuzo ithandwayo kwisiqingatha efanelekileyo eyiyeyabantu; ngokuba kangakanani uyakwazi ukumpompa up iesile?

Ekhaya okanye ejimini?

Ngaphambi kokuba siphendule lo mbuzo, kufuneka ukumisela indlela apho uqeqesho luya kuqhubeka khona. Iinketho a bit. Okanye ukubulawa uthotho olulandelenayo ekhaya okanye ejimini phantsi kolwalathiso ngumqeqeshi okanye hayi. Kutheni kufuneka senze ukhetho?

ukuzilolonga Okokuqala lwalugxile kungakanani lixhotyiswe yokusebenzela nolusebenzayo kuxhomekeke impendulo yombuzo lingakanani ixesha uyakwazi ukumpompa up ezinqeni. Ngoko ke akukho mfihlakalo ukuba izihlunu kukhula kuphela xa phantsi ukuba ukulayisha. Ngamanye amaxesha ngaphandle abaqeqeshi yobungcali ukunika impembelelo obuyimfuneko izihlunu nje akunakwenzeka. Ngoko ke, ngokuba iziphumo ezibonakalayo oko kuya kufuneka ixesha elininzi kakhulu.

Okwesibini, ezinye ukuzilolonga zithathwa buhlungu kwaye ifuna ubuchule zokwenziwa komsebenzi, nto leyo ukubonisa oyingcaphephe ofanelekayo kakhulu. Neze, enika ngeempundu iifomu igudileyo, ungafuna ukuba ziphathwe kwempixano ezinxuseneyo okanye intlungu umnqonqo kunye namalungu.

Okwesithathu, bezibuza kangakanani uyakwazi ukumpompa up -esile, wathi ulapho wakhumbula ukuba kukho imisebenzi ezininzi ezahlukeneyo ezifuna systematization. Ngamafutshane, ufuna enobuzaza iza kuphuhliswa ngokusekelwe iimpawu ngamnye loliwe kunye nemisebenzi eziphathekayo.

Ngoko ke, ingqalelo oku kulapha ngentla, yaye emva kokucingisisa zonke iingenelo neengozi kufuneka amisele ukuba uhlobo koqeqesho iya kakhulu kunalawo.

Imiba echaphazela iziphumo speed

Kwiinzame ukufumana ukuba zingaphi iintsuku uyakwazi ukumpompa up-esile, kubalulekile ingqalelo inani lemiba njongo. Ezi ziquka:

1. Isakhiwo zofuzo ephilayo kunye ukuthambekela uhlobo umzimba oluthile.
2. Training Ubuninzi.
3. Ubungakanani zintsonkothe yesiphumo ekujongwe. Apha sithetha umnqweno nsinya izihlunu ezinqeni wongeze isiqabu okanye ukwandisa umthamo, ukuze ibe look njengebhinqa.

impembelelo yomzimba

Kukho ezintathu uhlobo umzimba: ectomorph, mesomorph kunye endomorph - umahluko ophambili phakathi kwabo utshintshiselwano izinto. Ukususela kulo, ngoko, ngokuxhomekeke utyekelo ukuba mkhulu okanye mncane nesantya yokufumana iziphumo ngexesha loqeqesho akwinzuzo kwezihlunu.

Ectomorphy utyekelo ezahlukeneyo ithambo obhityileyo ukuba ukubhitya ngenxa ukutya okukhawulezayo, kwakunye kakuhle kuphuhliswa musculature, kunzima ukuphuhlisa.

Mesomorph - segolide kuthetha ebizwa ngokuba yi-. somzimba Athletic, izihlunu aphuhliswe kakuhle, ngokulula iSADC uqeqesho. Xa data enjalo ukwenza inani amaphupha akunzima

Endomorph rhoqo othambekele kwaya. Ngaba a enzima, amathambo ebanzi, ukutya kade, kwaye yaphuhliswa kakuhle izihlunu. Abantu kule hlobo phambi ukufumana izihlunu aphuhlileyo, kuya kufuneka ukubila phezu kolawulo ubunzima babo.

Ngoko ke, ethetha malunga nendlela ngexesha onokufunda ukumpompa i esile, kufuneka kukhunjulwe ukuba ectomorphs endomorphs kwaye le nkqubo iza kuba nzima kakhulu kwaye uthathe ngaphezu mesomorphs.

uphuhliso imisipha

scheme Standard mass kwezihlunu sinciphile kwaye inani elandileyo kophindo ukuphumla. Kwangaxeshanye, asimele silibale ngayo ubunzima. Nale hlobo uqeqesho izihlunu ifuthe eliphezulu kuphela xa usebenzisa dumbbells, barbells kunye nezinye izikali. Kodwa musa zondelela kakhulu, kwaye thabatha ubunzima nje wayentswempu phezulu. Ngoko ke nje kuphela ukukhawulezisa ixesha wabonakala yokuqala yoko, kodwa kakubi impilo yakho.

Ngokubanzi, awukwazi sinokuqiniseka kangakanani uyakwazi ukumpompa up iesile kwezi meko. Nge umthambo rhoqo kwaye ngokuchanekileyo uyichole iziphumo zokuqala nkqubo, nge-avareji kuvela ngenyanga. Ukugcina isiphumo rhoqo, kwaye kuthatha iminyaka wemfezeko.

eqinisa izihlunu

Ayizizo zonke ntombazana injongo yabo nokudalwa glutes ezinamandla. Uninzi ufuna nsinya kancinane nje kubo, enika imilo rhoqo ngakumbi. Kulo mzekelo, ubunzima elingakumbi nayo umthambo efunekayo. Ugxininiso luya kufuneka ukwenza inani kophindo kunye neendlela. Uya kuba yintoni ngaphezulu, ngcono. Kodwa lekhefu leeholide ezinde ilityalwe, kungenjalo wonke umsebenzi uya kuza nto. Kule ndlela, ngenyanga kamva ezimpundwini babe inokusityeda kwaye uqhuba, ukufumana imilo ajikelezayo.

A amagqabaza ambalwa yintshayelelo

Ukusuka inkqubo yoqeqesho equka imisebenzi esebenzayo, nayo kuxhomekeke iqondo lokuphumelela xa udlulisela imilo olufunayo kwaye chwetheza impendulo yombuzo kangakanani uyakwazi ukumpompa up iesile. Apha kubalulekile ukuba izilungiso ukuba iindidi ezithile ukusebenzisa ifanele kuphela iiklasi eholweni, ngelixa abanye uqheliso musa ifuna izixhobo ezikhethekileyo kunye uncedo lobungcali. Ngoko ke kuya kufaneleka ukuba bazohlule iintlobo 2 kubo, kwaye zisekelwe phezu kwabo, ukuba bathethe malunga nexesha iziphumo ezibonakalayo.

Uqheliso ekhaya

Ngoko ke, ukuzilolonga ezingundoqo ezijolise zokumpompa ngeempundu imisipha squats. Ukuba zingenziwa zombini usebenzisa dumbbells ukulinganiswa okanye barbells, ngokunjalo kunye ubunzima bayo. Umba Akumangalisi kwalo msebenzi kukuba ukwenza kokubini ekhayeni kunye ejimini. izixhobo ezizodwa zobugcisa nzima ingafuneki.

Nangona ukuba umsebenzi Classic kakhulu, nto leyo kufuneka uqale kuqeqesho ukuphucula ezimpundwini, kodwa ukubala malini uyakwazi ukumpompa phezulu ukuchopha esile, kakhulu kunzima.

Isizathu linani eziguquguqukayo, eziquka:

1. Ukusebenzisa iintsimbi.
2. Uhlobo zokuguqulwa umzimba.

Ukuba yokuqala ngaphezulu okanye ngaphantsi kucacile - umthwalo ngakumbi, kungona yoko, okwesibini ukuqonda ngokwahlukeneyo.

Forms of the ezibanzi

Classic. Ukuze sibe nokumiliselwa kufuneka uthathe indawo kuqalwa ngeenyawo zakho zamagxa-magxa. Izandla ezinqeni ziingubo, indawo okanye susa esifubeni, iingalo yokwaneka kancinci.

Qiniseka ukuba umva wakho flat. Qala ngokucotha ezintle, abahluza izihlunu ezimpundu. Oku ikakhulu kwenzeka xa kugxininiswa isithende. Musa ukuvumela amadolo akho ukuya phesheya kawusi, ukuba umonakalo amalungu kunye lomqolo.

Ikhefu kule ndawo amahlanza wabuyela endaweni yaso yesiqhelo.

Khumbula ukuba uphindaphindo yokugqibela kufuneka anikwe nzima. Ngoko ke sizisebenzise ekukhangeleni ifuthe izihlunu kunye umbuzo zingaphi iintsuku uyakwazi ukumpompa i squats esile, ukuyeka ukukhathazeka.

Ngomlenze omnye. Kungaba ngake nzima yesiqhelo zihleli-ups anike uxinezeleko ngakumbi izihlunu ezimpundu.

ukuma kwindawo yokuqala. Arms kudluliselwa phambi kwakhe, omnye umlenze avuswe. Kancinci yehlisa wena, sithembele kuphela ngomlenze omnye. Elesibini usasolulile phambili. Bamba imizuzwana ezimbini kule ndawo uze ubuyele yokuqala yayo. Izandla ngexesha recovery mababe ezivuzayo.

Ukuba ekuqaleni umsebenzi ubonakala unzima kakhulu, ungenza uthembele izandla zakho emva wenze squats nayo. Nakuba kunjalo, isiphumo msebenzi lula kuya kuncipha. Ngoko ke kungcono ukuba ukusebenzisa le ndlela kuba kuphuhliso zobugcisa, kodwa hayi ukusetyenziswa rhoqo.

squats Deep benemizimba. Ukuze lo msebenzi, kuya kufuneka ngentonga, nto leyo ukwakweli emagxeni kwaye ziya kusebenza zemilinganiselo zokulinganisa ukugcina ulungelelwano. Kwenze umgaqo ukuhlamba Classic, yehlisa kuphela ezinqeni isezantsi kangangoko, ozichukumisayo kunye namathole. Khumbula ukuba emva kufuneka tyaba, ehlise umva enhle kancinane amadolo ngaphandle. Lumkani ukuba ngaba eyithandayo iikawusi.

Le nguqu uthatha ixesha elide, kwaye emva kokuba isibini iiveki uya kufumanisa ukuba ufumene impendulo yombuzo kangakanani uyakwazi ukumpompa up iesile ekhaya.

Uqheliso kwiholo

Ukuba ugqiba ukuba uqale ukuzilolonga yakho yokwenza umthambo, ngoko Ungakhathazeki malunga nokuchaneka ukuzilolonga musa ukuba. A umqeqeshi oqeqeshiweyo aya kuphatha inkqubo ngamnye, nto leyo iquka ubuchule kakhulu ngempumelelo.

imithambo Basic ngexesha elifanayo liya kuba ukuhlaselwa, iinyawo nokuxhwilwa umva kwi lo mshini ngokunjalo hyperextension. Kakade ke, musa ukulibala malunga ezibanzi. Kunye nomqeqeshi nawe otshlifuete msebenzi, yaye ngaloo ndlela kwandisa amathuba empumelelo.

Yingcali ndiza kunixelela ukuba indlela uyakwazi ukumpompa up-esile ku ejimini. Ngokwesiqhelo, le izihlunu ukukuqhela umthwalo, kunye ngenyanga kamva le program kufuneka utshintshe ngokupheleleyo. Nguwo lo ke umahluko ophambili phakathi uqeqesho ejimini kwaye nasekhaya. Kwimeko yokuqala, izihlunu baqeqeshwe rhoqo kwaye ufumane umthwalo entsha. Oku inkqubela khona. Okwesibini - ufumana eqhele umthwalo, kunye umthambo akusekho inyathelo lokuqala.

Kubonakala ukuba umyinge ephunyelelweyo qinisa izinqe, ukubonisa kwelo gumbi, unokuba isibini kweenyanga, rhoqo ekuphuculeni iziphumo. Ekhaya, isiphumo ebonakalayo iza kuba malunga isixa elilinganayo kwexesha, kodwa ngokukhawuleza yogqithe nqanaba kungekho kukhula. Kuya kufuneka ukuba izihlunu zakho lokuphumla uze uphume imilo, ukuphinda-sikufumane.

isiphelo

Umbuzo of kangakanani uyakwazi ukumpompa up-esile, yenye yeyona nto inzima kwaye impikiswano ngenxa yeemeko ezininzi, apho isiphumo ixhomekeke. Kufuneka uthathe ingqalelo yemfuza ukuthambekela, izixhobo zabo imithambo, Kakade ke, iinjongo ekufuneka ziphunyeziwe.

Ukuba ufuna qinisa izinqe, elolonga izihlunu, ngoko ke inyanga kufuneka kwanele. Ukuba injongo yakho - ivolyum, ngoko kufuneka bathembele kwimigomo kwiinyanga ezi-3 ukuya kunyaka.