Ziziphi imithambo ukusebenza balwa nxamnye nawe?

Kubonakala ukuba yonke imisebenzi zenziwa ngokulinganayo. Ezinye zazo zimbi ngenxa yokuma kwakho, abanye ziyingozi kakhulu kwaye bandiqumbise ukwenzakala, ingakumbi phakathi wabaqalayo. Ngawo lawo imithambo, leyo kufuneka kuthintelwe, ukuba kutshanje waba undwendwe rhoqo nakwiziko lokuzilolonga.

Ndichopha kwi BOSU-mshini

BOSU - yinto iqokobhe, nto leyo enesiqingatha feetball apha eqongeni. Iyilelwe ukuba aqeqeshe izixhobo vestibular, uququzelelo lweentshukumo kunye nokulungiswa komzimba. Umsebenzi kule kuyi sikhatshwa kwinqanaba eliphezulu ukulwatyuza. Yiloo nto squats kunye neminye imisebenzi eyenziwa xa imi phezu kwawo, konyusa ingozi ukuwa yokwenzakala. Ukuba akunguye ezinobuchule, kodwa entsha kuphela kwigumbi ukomelela, icala ilungileyo le bemlinga ekuqaleni projectile shazi. Uqheliso phezu kwawo bawaphikise sicwangciso engalunganga kuphela umnqonqo kodwa umzimba wonke. Squats kwabasaqalayo kungcono yenziwe yi eludongeni, ngaloo ndlela nokulawula ntetho elichanekileyo yomqolo amadolo.

ukugoba

Uyazi ukuba yintoni na disorder ixhaphakileyo kokuma ehlabathini? Egobile emagxeni waguqa intloko yakhe nasesilevini, ingabhekiswa esifubeni. Konke oku zaba noboya ufana yokuma ukuba sibe naso, ehleli computer. Kwaye le ndawo efanayo abantu abaninzi basebenzisa xa enza ilenze. Phantse zonke afikayo ngethuba linegunya, ukutsala intloko yakho phambili, kakhulu izibhija amagxa. Oku buhlungu kuphela umthambo ukuma. Faka yemveli linegunya nguqu. Phakamisani imilenze side phezulu kwaye kwesi sikhundla ukuba aluphakamise umlenze kunye isinqe, uze ngokucothayo kuthoba phantsi kwindawo yokuqala.

Ayekelele ne dumbbells

Lo msebenzi ilula kakhulu, yaye mhlawumbi yiloo nto ithandwa kangaka. Wena nje ubambe dumbbells uphinde uthotho imivimbo. Le into engaqhelekanga kukuba elula kakhulu into ngamampunge, kuba akukho olusebenzayo iingalo kunye nezandla. Ukuba ufuna ukufumana iziphumo ubuninzi ngexesha elifutshane, landela flexion le izo- okanye esineendidi press French.

nomlenze kume

Lo msebenzi uluncedo ngaphandle bodybuilders umsebenzi, abasebenza ngamnye kunye neqela ngalinye izihlunu. Ukuba ufuna emagxeni womelele, ngoko ukusebenza emva wakho kunye neengalo okanye enze kwibhentshi kwamagxa. Bawurhuqa amagxa ziyilelwe kuphela izihlunu trapezius nokomeleza ukuphunyezwa iingxaki ezahlukeneyo ume kunye kubangela intlungu entanyeni negxalaba akhululeke. Ukuze kuzomeleza iingalo kunene ephezulu, nokusebenza esihlunwini deltoid. elula nesebenzayo - uphakamisa dumbbells esandleni ezandleni zakhe eyolukileyo.

Iplanga ne dumbbell wakwakhe

Ukuba wenza oku ukuze ukomeleza umntla, ngoko yeyokuba isebenza kakhulu. Noko ke, xa ufuna ukwenza usebenze izihlunu emqolo, amagxa kunye neengalo, kuya kuba kuhle ukuba bazibandakanye kumatshini komfula. Planck wamgxotha dumbbells - imisebenzi ejolise uzinzo. Nangona into yokuba ukusebenza iingalo, amagxa kunye nezihlunu ngasemva, indawo umzimba kuqinisekisa ukusebenza ubuncinane ezi izihlunu. Isibakala sokuba kufuneka ubambe indawo echanekileyo kwi bar phezulu icala elinye, ngexesha xa usenza ekuqhubeni isindululo kunye nomnye ngesandla. Kule imeko ezinzileyo kunye namathuba nefuthe "ekuqhubeni" alinganiselwe kakhulu.

Kuyi Ukuxutywa kunye ukuxutywa iinyawo

Oku mhlawumbi lo mshini kakhulu yomazalelela, kungekhona ngenxa yokuba kunzima ukusebenza naye. Isibakala sokuba umsebenzi phezu kunciphiso iinyawo lo mshini lwenziwa kwindawo ehleli khona, nto leyo embi kakhulu ukuma. Ukongeza, le sikhundla singabandakanyi imisipha esiswini. Le isiphumo exerciser kuphunyezwa ngokwenza wahlala-ups, kwaye kukhupho intonga ukuwutyhalela kulo ithambeka.

Uhlangothi ezibanzi phezu kwentloko

Lo mshini ivumela eyona phezu kwizihlunu izandla, umntla kunye umva. Lo msetyenzana kakuhle kakhulu, ukuba kume bar ukuya isilevu okanye esifubeni. Noko ke, ukuba uthe kume bar emva intloko yakho, umzimba wakho uthatha indawo engalunganga.