Yintoni ekufuneka ukuba uyenze imithambo kuba ezimpundu kwi gym

Ezinqeni - ummandla yingxaki kakhulu kulo mzobo nemazi, njengoko athambekele zemfuza ukuya sokuzuza ngamanqatha. Ngelo xesha kwingqesho esisigxina langoku, umsebenzi omdala kunye namanqatha ukungondleki kule ndawo oluhlala ngesantya olukhawulezisiweyo. Kunzima ukohlukana naye. Ukuba ufuna ukufumana asinamathinzi umgca omhle kummandla khaxa angasemva phambili - ukwenza imithambo kuba ezimpundu kwindawo yomthambo. Ngokuqhelekileyo, ukumpompa up ezimpundwini akukho bani ofuna. Xa umzimba elide efuna ukomeleza izihlunu kule ndawo. Kodwa nayiphi na imeko, igalelo zokuqeqesha ukukhulisa ubunzima ukwandisa ubunzima kwezihlunu, ukukhawulezisa ukutya, ukunciphisa amafutha emzimbeni kunye calories avuthayo. Zakha corset dystrophy, ekuthe nani ibukeka Idizayini.

Ukwenza lo msebenzi lokuqala ezimpundwini kwi gym, zama ukuba bakwazi ingqalelo yakhe nokuququzelela intshukumo kunye nokugcinwa imali eseleyo. Ngethuba leeseshoni ezimbini okanye ezintathu zokuqala kufuneka wenziwe intshukumo ezemfundo kubo bonke amaqela imisipha, ukuze umzimba baqhele noxinezeleko. Ngoko ke kuqala ukuqondisa imithambo.

Le mithambo ziqhelekileyo kwaye ngempumelelo ejimini for girls ngenxa zokumpompa ezinqeni, iinyonga - oko ukutsibela kunye squats. It akuyiphazamisi inkqubo ngamnye, ekufuneka kuphuhliswa kusekwangoko kunye ngomfundisi. Kukho ezahlukahlukeneyo ezi ntshukumo. Ukutsibela phambili kwaye emacaleni, ukuhlamba kunye namandla awo ngokupheleleyo, ukunyuka nokuhla umzimba nakubhontsi, esebenzisa weighting (dumbbells, barbells).

Uqheliso lomsebenzi ulwabiwo quadriceps zithwele ngokugqibeleleyo, ukugoba inyonga glutes. Ukongeza, kule nkqubo isoloko ibandakanya imisipha-ekwenzeni, athi abenoxanduva silinganisa ubunzima. Ngenxa yale umthwalo isaphononongwa amaqela kwezihlunu komzimba.

Ukubaleka umthambo ku ejimini kubafazi - umxube umthambo eme ndawonye ezisezantsi-ngamandla aerobic. Xa isebenza ezinqeni ngokulinganayo zilayishwe kunye nezihlunu umlenze. Modern exercise "obuqinileyo naabo ababathandayo" lixhotyiswe nekhompyutha eyakhelwe-ngaphakathi yokukhangela. Ngokusekelwe kwi ubunzima kunye nobudala mntu ukudala umthwalo kuyimfuneko nkqubo, nto leyo ilawulwa ulawulo izicwangciso panel mshini. Olu qeqesho kunceda ukuphucula inkqubo sentliziyo nokwandisa ngonyamezelo zomzimba.

Uqheliso for iimpundu kwindawo yokwenza umthambo kwakhona eyenziwa kwizixhobo ezikhethekileyo. Leg cinezela lwenziwa ngexesha ehleli phezu mshini, apho backrest olubekwe kwi-engile degrees 45. Iinyawo babekwa zamagxa-ububanzi ngaphandle kwaye abut eqongeni ngaphambili. nomthwalo wakhe (kg-25 ukuya ku-50), ungakhetha ngokwezenzo zabo ubunakho zokhuseleko. Ebudeni ukuzilolonga, amadolo akho baphikele kwindawo engile esibukhali kwaye ngoko ayinakolulwa kangangoko kunokwenzeka. Xa indlela enye ihamba 13-15 uphinda.

Imisebenzi ziyasebenza ezimpundwini kwi gym zenziwa lo mshini kugula ezibanzi. Eli qonga ezinokususwa endithobele L-ezimise nge zokumisa ukuba athwale kunye kwindawo umlenze. Kufuneka ube ujoliso kunye abeke iinyawo zakhe phezu komhlaba. Angenziwa icinezelwe khwitshi ukuba lo mshini, kufuneka enze squats. Iqonga ngasemva yintshukumo umzimba uvikivwa bayavuswa, kunye nogxininiso (bar) aya kusebenza njenge arhente ukulinganiswa.