Cindezela Upper: iqoqo izivivinyo, izeluleko kanye nokubuyekeza

Iningi labesifazane ukwabelana kahle ukuthi isisu enhle idinga eqinile ABS aphansi. Nokho, kuyindida ukuthi ukuqeda esiswini bulging imibimbi kanye uhlevane ezansi nabezindaba engenhla kudinga oqeqeshiwe, imisipha ukuthi ukudonsa lonke isikhathi esiswini futhi kwenze kube flat ngokuphelele. Ukuletha lezi izicubu ithoni kwanele ukwenza umzimba yakhelwe ukusebenza eendaweni zoke ezikulu imisipha amagxolo, ezifana ibha, futhi curling ku "ibhayisikili". Nokho, kukhona ukuqeqeshwa okukhethekile bezibheke ekuqiniseni ongabonakali inkinga endaweni - ngakho ungabiza elingenhla imisipha besisu. Izivivinyo ethandwa kakhulu ezibalwe ngezansi.

Ecindezela nge traction

• Beka isisindo dumbbells ezimbili evamile phansi cishe ehlombe nobubanzi ngaphandle.
• Uyakuqonda amagobolondo ume ukuze zakudala push-ups.
• Wehlisa umzimba ngesisu phansi futhi benze push-ups evamile, namanje ukubambana ngezandla phezu dumbbells.
• Ukubuyela isikhundla kokuqala, isandla sakho sokunene umzimba kusuka ezingeni igobolondo.
• Bamba imizuzwana embalwa, kabusha ukuthatha indawo yokuqala kanye ukuphinda ukunyakaza ohlangothini lwesobunxele.

Kusukela cindezela engenhla kulula zifezeke nge dumbbells, zama ukuthola amagobolondo isisindo elilungile. Wabasaqalayo kuyoba okwanele eyodwa kilogram. Uma usebenzisa njalo, zama ukuqala trehkilogrammovyh dumbbells. Phakamisani izandla zenu ukuze umzimba, siqiniseke esifubeni sakho akakhohliswa yizimpikiswano: nzima ABS wakho elingenhla bese ugcine isikhundla esitebeleni kunazo.

Ukugoba - esicathama - cindezela

• Bamba yebhangqa dumbbells futhi izingalo lathambisa ngesikhathi emaceleni omzimba. Izintende kufanele sibheke phambili.
• Ukugcina emahlombe fixed, agobe izindololwane zakho futhi ulethe dumbbells eduze ngangokunokwenzeka ukuze emahlombe. Ngokushesha ngemva kwalokho, ukudonsa okhalweni emuva aphansi kuya ezimfushane zakudala. Okhalweni kumele okungenani ibe parallel phansi.
• Sukumani nime ukuphakama kwakhe okugcwele welulele izingalo nge dumbbells phezu kwekhanda lakho.
• Buyela kokuqala isikhundla futhi ukuphinda ukunyakaza.

Obliques, engenhla, ABS ephansi futhi endaweni eziyinkinga kakhulu phakathi kwabesifazane - hip - enkulu wasebenza kule umsebenzi ezilula kodwa eziphumelelayo kakhulu ehlangene. Ngaphezu nokuqedwa fat ngokweqile ezingxenyeni ebonakalayo kakhulu emzimbeni, uqeqesha biceps yakho, enikeza izandla ukuma ikhange nakakhulu.

cross-ukuhlaselwa

• Thatha yebhangqa dumbbells bese ubamba kubo cishe ububanzi ehlombe ngaphandle, okuvumela izingalo hang ngokukhululekile kanye umzimba, futhi ngokubheja emihlane entendeni kwangaphandle.
• Isinyathelo phambili unyawo lwesokudla futhi ohlangothini, ukuba unyawo lwesokudla kwaba phambi sobunxele (njengokungathi curtsy). Wehlisa esifubeni kuze kube lidvolo lakho ngakwesokudla ngeke ibheke i-engela degrees okungenani ayisishiyagalolunye.
• Bamba ngenxa yemizuzu embalwa kulesi sikhundla, bese uthatha indawo yokuqala kanye ukuphinda ngakolunye uhlangothi.

Uma umgomo wakho - phezulu izindaba, Obonisa for girls esekelwe squats zakudala futhi lunges kuzokusiza aqeqeshe imisipha efanele. Ngokungafani ezihlukahlukene kokujwayelekile esonta nasemlenzeni ngamakheshi, izinto esekelwe imisipha esasishubile okhalweni, ukuvumela ukuthuthukisa ukuma kuwo wonke umzimba, hhayi nje esiswini kanye okhalweni.

Nemithambeka ski Wegazi

• Thatha ski olwandisa futhi step on ngayo ngonyawo olulodwa (ezimbili izinyawo ngoba iningi ukumelana ingasetshenziswa).
• Bamba semikhawulweni olwandisa esandleni ngasinye ngesikhathi ububanzi ehlombe ibanga. Bend okhalweni futhi aphansi esifubeni kuze kube yilesi sikhathi, uze parallel phansi. ngamadolo yakho kufanele kancane agobile, emuva - semvelo, isikhundla ekhululekile.
• Gcina ukudla bese udonsa gripper ngase esiswini engenhla. Bamba lesi sikhundla, bese athambise ukungezwani futhi ukubuyela ukuqala isikhundla.

expander Ski - imishini ezemidlalo, okwenyanga kancane sifana intambo Ukweqa. Kungaba noma olulodwa noma kabili. expander Dual inikeza umthwalo anda imisipha, ngakho ukusebenza cindezela layo elingenhla usebenzisa ngokuvamile kulula.

Nokuzikhulula ne jumping ukuphuma

• Yima kanye yakho ububanzi izinyawo ehlombe ngaphandle, izandla emaceleni kwakhe. Bamba yebhangqa dumbbells.
• Donsela okhalweni lwakho emuva, ukuguqa yakho nomzimba aphansi njengoba low ngangokunokwenzeka esikhathini okuvamile, ezimfushane bendabuko.
• Beka dumbbells phansi ke gxuma ukudonsa imilenze emuva "ayeke amanga", njengoba i-ezivamile push-ups.
• Khona-ke gxuma emuva ezimfushane. Sukumani nime ukuphakama kwakhe okugcwele, bagxume futhi.

Njengoba ungase ukuqagela, injongo yale umsebenzi - hhayi kuphela engxenyeni engenhla cindezela, kodwa nemisipha core amagxolo, emathangeni, izibunu namabele. It kuletha izinzuzo eziningi isici cardio - ukweqa kabili. Linikeza ukushiswa esiphezulu kungenzeka kilojoule, ngokuletha ukugcwaliseka amaphupho akho - kokuthola sibalo ekahle.

ezimfushane Kushintshwe nge dumbbells

• Bamba dumbbells ezimbili ngenhla nje umugqa ehlombe. Hands kufanele ahlale ngqo ngokuphelele. Kuwo wonke umsebenzi ngokujulile cindezela esishubile.
• Sukuma kwindawo kokuqala, ngokubeka nolokhohlo phambi kwesokudla. Musa uqondanisa izinyawo zakho emgqeni efanayo - ibanga elibahlukanisile kumele baqhubeke ehlombe-ububanzi ngaphandle.
• Donsela okhalweni lwakho emuva ukuguqa yakho ukwehlisa umzimba kuya ezimfushane evamile, kodwa izinyawo ohlukanisile. Bamba imizuzwana embalwa kulesi sikhundla, bese usebenzisa imisipha amagxolo, ukubuyela endaweni yalo. Yenza iqoqo ezinikezwa endaweni wathi ke beka unyawo lwesokudla kuya kwesokunxele bese Impinda setha.

Izisindo engeza ukumelana futhi zaba namandla, + ngakho zama ngokucophelela ukuze ukunciphisa isisindo amagobolondo. Ungakhathazeki ngalokho obonisa ngokuba isikhamo sewayini engenhla ngokuvamile kakhulu aqukethe ukuqeqeshwa amandla nemilenze; Eqinisweni, ukwenza Hlala-ups, ukusunduza abadala bese lunges kubalulekile ukusebenzisa lezo imisipha ukukhonkotha, okuyinto ngokuvamile musa ngisho zingaphazamisi ngesikhathi umthwalo ezingasoze zabuna nabezindaba. Sebenzisa leli thuba ukuze qinisa lwesisu futhi balahle "bagginess" sibe sidebeselela umzimba abaphumelela ngempela.

Frog kubha

• isikhundla Ukuqala - ayeke amanga, push-ups. Isiqu sawo kufanele kube umugqa oqondile kahle, kusukela emahlombe ziphethe emaqakaleni.
• Donsela nonyawo lwakho kwesokudla phambili, ngiyibeke eduze ngakwesokunene (noma eduze kwalo). Zama ukuhambisa okhalweni lwakhe - abanayo noma iyiphi ehle noma bavuke.
• Buyela umlenze kwindawo kokuqala bese uphinda ukunyakaza ohlangothini lwesobunxele.

Kusukela cindezela engenhla inquma isikhalazo ezibukwayo endaweni eziyinkinga kakhulu - esiswini, akufanele sidebeselele izivivinyo ngenhla. Kungenzeka ukuthi bayakufa ukukusiza yamthola amaphupho.

Izibuyekezo

Strange kodwa kuyiqiniso: izivivinyo ngokuba isikhamo sewayini eliphezulu ngendlela emangalisayo ngempumelelo, elula ezanele ubuciko azidingi izinto ezithile noma ukubhaliswa ku ejimini. Futhi kanti yizo engathandwa ngokuphawulekayo: amantombazane uthanda ukwenza esonta kanye abavamile "ibhayisikili", esikhundleni ukugxila imisipha cindezela engenhla. Phakathi naleso sikhathi, abashisekeli ezemidlalo iforamu futhi watusa kwesisindo: zihlanganisa ukuqeqeshwa okungenani emibili noma emithathu ukuze elingenhla imisipha besisu imisebenzi yabo yansuku zonke, futhi inyanga uzophawula Imiphumela ebonakalayo.