Unokukhawuleza isikhumba phezu kwezandla. Uqheliso kuba izandla, isikhumba ayikho ijinga

Isikhumba obhityileyo izandla kakuhle apha naphaya utshintsho komzimba emzimbeni kwaye ekugqibeleni lilenga, kuba flabby. Onesiphene ayide ikwazi ukumelana unyango ubuhle. Indlela kuphela izihlunu self-nsinya ukuba kufuneka uphinde ubuhle bayo bangaphambili kunye nokomelela, umzimba. qho kuyimfuneko ukuze kufikelelwe isiphumo ukwenza imithambo kuba izandla, isikhumba ndingazimisanga.

Kutheni na isikhumba lilenga?

Njengomgaqo, ingxaki enjalo ijongana abafazi abaninzi ngaphezu kweminyaka engama-30 bawela umgca. Isikhumba décolleté ubuncwane, amagxa kunye neengalo kuxhomekeke ukwaluphala kwindawo yokuqala. Yeyiphi kuchaphazela imbonakalo besini ngobulungisa.

Ziyenzeka na yayintsha kwabo baphulukana ubunzima ngokukhawuleza, ngaphandle ntoni ukutya ngexesha amafutha emzimbeni. Isikhumba akanaxesha ukuziqhelanisa nolu tshintsho, ngamandla okubuyela kwimo kunye ehle.

iinkqubo izithambiso Awunakufihla okanye fihla iingalo flabby. Ukuze kufikelelwe isiphumo zokuqinisa kunokuba ngemidlalo. Kufuneka benze kuphela imithambo ekhethekileyo izandla. Ukuba ulusu ndingazimisanga kwixesha elizayo, kuyimfuneko ukuba uqhubeke umsebenzi. Oku kuya kunceda ukugcina isiphumo kwaye asebenzise amanyathelo kakhulu.

iimpazamo uqeqesho olungundoqo

Akusoloko ukusebenzisa kukhokelela kwesikhumba ukuqinisa. Ukuganga okubi, isiphumo elwe kuphela aokusetyenziswa noba ahlale ngaphandle result. Zeziphi iimpazamo ezingundoqo?

1. ubunzima Light. Ukuze ukuzalisa isithuba esingenamntu yezityebileyo angakwazi kuphela izihlunu. Ngenxa ekukhuleni kwabo ukwandisa ukuzolula kolusu uba ngokoqobo ezindongeni. Nceda ukuphuhlisa ezi izo- kunye esineendidi inokuba ufanelwe umthwalo kuphela. Uqheliso kuba izandla, ngoko kwesikhumba na ukuzihlalela, kukuba ukukhulisa ubunzima bakho okanye ezongezelelweyo. Ukuba zibanjwa kunye dumbbells kwiiklasi, ubunzima kwabo kuya kuba ngaphantsi kwe ngeekhilogram ezintlanu. Ngaphantsi uluhlu mass oko kukhokelela kwisiphumo oyifunayo.

2. umthwalo elingalunganga. kukwandiswa komsebenzi kunye noqeqesho ubunzima mihla iya kukhokelela ukudinwa kunye buthathaka izihlunu abangenawo ixesha kwakhona ngokukhawuleza kangaka. Ngenxa yale ngomdla akuthethi ukongeza naliphi na iqumrhu ubuhle okanye umnqweno wokwenza oko. Kufuneka kwenziwa ngemini okanye kathathu ngeveki.

3. nokudla Savage. Kufuneka ukutya okunezondlo neyaneleyo ekwakheni ijwabu kwezihlunu. Ukungabikho kwezinto eziyimfuneko kunye nezinto kuya kukhokelela kwamanani umzimba, kwaye msebenzi uya kuba konxunguphalo. Ngenxa yoko, umzimba ulahlekelwe ubunzima ngakumbi, yaye isikhumba Alenga aze abe.

iingcebiso jikelele zeeklasi

Ukuze kufikelelwe isiphumo esibi akwanelanga ukwenza umthambo kuphela izandla, isikhumba ndingazimisanga. Indlela ebanzi, apho iqinisa imisipha umva, esifubeni kunye nentamo. Kungenxa yoko le nto uqeqesho ubandakanya zombini iintshukumo esisiseko ngokubanzi kwaye Ozahlulayo ezijoliswe kuphela izo- kunye esineendidi.

Ngexesha iiklasi kugxininiswa ngakumbi bobabo umgangatho ukuzilolonga kunokuba ngaphezu komthamo wazo. Lwanele enze indlela enye amaxesha 8-10, ekugqibeleni ukwandisa inani lemijikelo ubunzima kwezixhobo abangabancedani.

ashushu-up

ukuzilolonga nganye kufuneka kuqala umzuzu-umtshayelo-up. Iya ukulungiselela umzimba ngenxa umthwalo ezizayo, ndiyiqinise kuyimfuneko izinga intliziyo. Loo "uzilungiselela" inceda ukuthintela ukwenzakala kunokwenzeka komsipha.

Uqheliso ngenxa ngezandla, ukuze singabi isikhumba ezijingayo, qala kunye ukujikeleza xibilili, iingalo. Kufuneka ibe lwezifundo emagxeni ecaleni, yenza lima, iyaxhuma, oojingi. Kwangaxeshanye simele sinikele ingqalelo entanyeni. Ivula intloko ayinakuthi icala, ujikelezo setyhula iya kunceda kusolula ngokukhawuleza izihlunu zakho.

Ixesha efudumeleyo-up eseleyo elinokufunyanwa malinikelwe umzimba wonke. Kuba oku ezi zixhobo ogqibeleleyo fitness (obuqinileyo naabo ababathandayo), intambo ukutsiba, hlala-ups. Emva ukuzifudumeza, uyakwazi ukuqhubeka ukuya koko kuntsonkothileyo.

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Le mithambo kakhulu lula kwaye ingqalelo olusebenzayo ezandleni (hayi isikhumba ezijingayo) ngaphandle dumbbells. Bona ngokusekelwe ngokuvela ubunzima bayo. Ngezantsi imbaxa okhethekileyo, nto leyo akuyomfuneko ukuqhubeka nasekomelezeni umthwalo ekhoyo. Kwisithuba senyanga, ngokwaneleyo ukwenza umthambo ngamnye amaxesha 8-10, kuxhomekeke iimvakalelo zabo kwaye isiphumo elifunekayo. Unako ke ngokuthe ngcembe ukwandisa inani kophindo.

Uqheliso izandla (ukuphepha isikhumba ejingayo) ne photo:

1. Push-ups. Thatha ukuxoka abutment, namasundu ikwindawo ngaxeshanye omnye komnye. Tyhala bhokisi emgangathweni, ngokucotha uthathe indawo yokuqala. Ukuba msebenzi ayifumaneki, unako ukuqala nge-Push-ups lengubo yakho okanye kwi eludongeni.

2. Khipha-ups. Akuxhome bar, izandla zakhe babuyele kuye. Ukuze ukubamba up ukuze ukuya yokondla bar. Buyela indawo yokuqala. Emva kokuba umjikelo ukuphinda, kodwa eli xesha ukunamathela ngendlela ukufikelela nasesilevini sakhe.

3. neeBhari. Yakuba le bar tye uya kuphinda kufuna iinzame ubuninzi kufuneka baye nemivalo. Uqheliso lomsebenzi lwenziwa ngokufanayo.

Emva kweenyanga 2, umjikelo unako Zenziwe ubhaka, ngokuthe ngcembe ukwandisa ubunzima bayo ukusuka kg-1 ukuya kwisi-5.

Nge dumbbells

Ekhaya, kakhulu, ungenza ukwenza imithambo kuba izandla. Ukuba ulusu ndingazimisanga, kwaye kwaqiniswa yaye wazuza luthambe, ukusetyenziswa dumbbell zalishumi hayi kilograms ngaphantsi kwesihlanu.

1. ukwandiswa. Yanjalo ndibazise isandla ngasinye emva intloko yakhe.

2. flexion Ngokuhambelana kunye. Waqonda dumbbell ngezandla zozibini. Phakamisani izandla zakho phezu kwentloko yakho, ungayami emva kangangoko kunokwenzeka. Buyela kwi sengqondo endala, qhubeka ukwenza.

3. Le nokujikeleza. Idla phezu kwetafile okanye isitulo ngesandla esinye ukwenza mahi nge dumbbell. Tshintsha izandla kwakhona.

4. chetverenek. Siguqe. Enye ezinye wesundu nxamnye emgangathweni, elinye ukuthatha izikali. Bend, ngoko ukuqondisa ingalo. Phinda kunye namanye ingalo.

Uqheliso ngenxa ngezandla, ukuze singabi isikhumba nesisitheliso ukwehla kobunzima, yenziwa izihlandlo 20-30 ngo iindlela eziliqela ngokukhawuleza ngamandla. Ukubuyela ithowuni ngokwaluphala inshorensi, kufuneka wakhetha inventri enzima kunye nezintsonkothileyo ukwenza ngokucothayo yaye ngokumpuluswa umthambo ngamnye amaxesha 8-10.