Programme for ukumpompa izihlunu ekhaya

Abantu abaninzi umnqweno ukudlala imidlalo, kodwa ke akukho ithuba ukuya zokwenza umthambo apho kukho abaqeqeshi abaziingcali, ngoko ke kufuneka inkqubo ngamnye kuma izihlunu. Ngale program, kunokwenzeka ukuba aqhube zonke imidlalo ekhaya. Kungenzeka kwakhona ukuba kuphunyezwe iziphumo ebalulekileyo ekwakheni ubunzima imisipha, okanye icala, ilahla umzimba, kodwa xa impilo jikelele.

Iingcali abaninzi bathi inkqubo indlu pump kwezihlunu ukuba ninganqeni, engazisi iziphumo ezinkulu, kodwa oku akuyonyani. Ukuba ufuna ukudlala imidlalo, nokuba ngaphandle umntu abaqeqeshi sokuqeqeshelwa ukufikelela ezinqwenelekayo. Kakade ke, enkqubo kuma izihlunu ezikhethiweyo yobungcali eyenziwa izixhobo yobungcali, iphumelela ngakumbi, kodwa okuninzi kuxhomekeke inkuthalo yakho.

Inkqubo yoqeqesho ubunzima ekhaya ingaba ziingxaki anazo beemvavanyo ezahlukeneyo, ezifana nemithambo kuxhuma ezahlukahlukeneyo, ukutsalwa-ups, tyhala-ups, hlala-ups, ubonisa ngenxa yesihlwele. Ukuze nzima ifaka basebenzisa iindidi zemilinganiselo okanye ukwenza izixhobo basic ukomelela ekhaya, umzekelo, endaweni yokubeka Nge efanayo kunye kwesitulo bethana. Ukuba uya kuba inkqubo elula kuyi ngenxa kuma izihlunu nga ukwandisa kakhulu.

Musa ungaqalisa ukusebenzisa kunye ubunzima eyongezelelweyo. Okokuqala, kufuneka ukuba kuzuzwe ecacileyo ngokulula ukwenza yonke imisebenzi kunye ubunzima zabo, baze emva koko unako ngokuthe ukwandisa ubunzima esongezwa, ngaloo ndlela, umthwalo phezu izihlunu.

Ukuba ugqibe ekubeni wandise ubunzima yakho izihlunu, kufuneka inkqubo ethile ukukhula kwezihlunu. Yenza le mithambo kuyimfuneko phakamisa iintsimbi. zingenziwa Bona, kunye naye. Kuyenzeka ukwenza uyilo, nto leyo iya kulawulwa yi-weight. Kwakhona kulula ukwenza kwi bar endlwini ukusonga imiqadi.

Ukuba ikhaya dumbbells embalwa, bar, imivalo parallel, kwaye kwesitulo inokufakwa kunye ezahlukeneyo kumaqela kwezihlunu, yaye indlela echanekileyo imisebenzi kunye nesondlo esifanelekileyo emva ubona lokuphumla kancinane ixesha lokuba lwakukhula ngokubonakalayo kwezihlunu.

Nalu uluhlu olulandelenayo ukuba unako ukwenza ekhaya ngexesha kuqeqesho:

Kuba nokugalela izihlunu esifubeni

- cinezela elele kwindawo tyaba, kuyimfuneko ukwenza ngo 3-4 kusa iseti nganye 6-9 kophindo;

- ukuhambisa dumbbells elele kwi bar tye, oku kwakhona wenza iiseti 3 kophindo 6-9 ngasinye;

- imisebenzi efanayo inokwenziwa phezu kwesitulo uyithobele, kuya kuthi ke ngoko ezimpontshelwa iqela elahlukileyo izihlunu pectoral.

Ukuze kwemilenze

- ukuzilolonga kakhulu imilenze squats, unako ukwenza squats benemizimba okanye ngaphandle kwazo;

- ukwenza ezahlukeneyo bar nomthwalo kubanjwa nokuba ngaphambili okanye ngasemva.

Ukuze imisipha esiswini

- emzimba kokususa kakhulu ukususela kwisigxina ngezisu, kwaye oku kungenzeka izakwenziwa ebhodini ithambekele;

- ukuba nzima zingasetyenziswa ezisindayo; xa ukwanda nganye umzimba ukwenza amathuba.

Esi sisicwangciso isampulu ukuzilolonga, yaye ngamnye kufuneka akhethe imithambo ngokwabo. Eyona nto ibalulekileyo kukuba rhoqo ukutshintsha indlela yokusebenza kwabo khon 'ukuze abe nemisipha isigqila sayo. Eyona ndlela isebenzayo ukuphumeza zokufudumeza lokuqala izihlunu ezithile kunye nezinye ezimbini baphathe bomthwalo.

Kuba abantu abahlala yabucala endlwini, xa ukuzilolonga ekhaya ngakumbi lula. Bona babe nethuba, ukongeza dumbbell, kwaye kufuneka ukusebenzisa bar, njengoko kukho isithuba ngakumbi eyadini. Kungenzeka sele ukudala iimeko mdlalo ayikho mibi ngaphezu ejimini, nkqu izixhobo ekhankanywe ngasentla elula kodwa enegalelo. Ngokungafaniyo iholo professional ezemidlalo, nto leyo eye a lot of simulators ezintsha, kwaye uyakwazi ukuchitha ixesha zula, ukukha lowo evumelana nawe, ekhaya usebenzisa dumbbells kunye barbells, uya kufumana kakuhle, kodwa kakhulu ngokukhawuleza.

Bobubi yokwenza ezemidlalo nasekhaya:

- ubukho sithuba saneleyo kuqeqesho;

-complexity boyise ukudinwa nasengqondweni, nto leyo kulula ukuthwala kwiqela;

-lack izixhobo zobungcali.

Kakade ke, club ezemidlalo, apho kukho umqeqeshi yobungcali, ungasoloko xelela ukuba ukwenza njani na imithambo, ngokulandelelana kwabo, ukubala ubunzima efunekayo kuwe, ingakumbi ukuba awunalo abanobugcisa kule ndawo. Kwaye xa ithuba lokuqala ukuzibandakanya musa ndiyamkhumbula kwi club kwezemidlalo.