Indlela ukulanda Wings?

Noma yimuphi umuntu angathanda ukuba emahlombe ezibanzi - uphawu ngobudoda nokwethembeka. Ikakhulukazi ukubukeka umxhwele evuthiwe latissimus dorsi, ngokuthi abantu abavamile ukuba "amaphiko".

Njengoba lingadonswa emuva imisipha? Kunezinhlobo eziningana sokuthuthukisa amaphiko umzimba nge barbell, dumbbells noma isisindo ayo. Ethandwa kakhulu kubo: ukudonsa-ups, ukusunduza abadala, ukudonsa. Kukholakala ukuthi amaphiko isamukele ukulayisha, kodwa abasubathi luthela kufanele uchithe isikhathi esiningi kanye ukubeka amandla amaningi ukuze spin usezuze okhangayo V emise.

ukudonsa

Omunye izivivinyo ephumelelayo yokuba i-wings - udonsa kubha. Indlela ukulanda Wings kubha?

Sawo esiningi oluvundlile projectile kuyinto umsubathi ozithandayo ukwandisa ububanzi emuva. Ukusebenzisa best kokuqina isango ububanzi. Ukuze nokuqaliswa kwalo udinga ukuthatha on the crossbar ukuze izandla kukhona ebanzi kuka ububanzi ehlombe. Yelula futhi uphumule ngokuphelele. Khona-ke uhambisane, bezama ukuthola ibha kwesilevu. Buyela esikhundleni sazo sokuqala. I izinsimbi kulokhu, mzimba wakhe.

Enye samuntu lesi sivivinyo - ephakamisa ikhanda lakhe. Kulokhu, udinga hudula ibha isiphundu.

Ngokuvamile, abasubathi imfundamakhwela awukwazi ukubamba izikhathi ezingaphezu kuka-2-3. Ukuze uthole umphumela udinga ukwenza okungenani 30-40 ezinikezwa.

pushups

Indlela ukulanda Wings nge push-ups? Lona omunye umsebenzi ezingabizi kakhulu futhi enza izinto ezihlukahlukene sawo esiningi, okubandakanya inombolo enkulu imisipha, kuhlanganise amaphiko. Latissimus dorsi isitimela ngosizo push-ups nge isitatimende ezibanzi izandla.

Thatha isikhundla ezithandwa, ugcizelele ngezandla iqonde, kangangokuthi babengakwazi ebanzi kuka ehlombe ububanzi ngaphandle. Gcina emuva zakho ziqonde, ikhanda lakho akuyona aphansi hhayi ngenjongo yokuxhaphaza up. Gobisa izingalo ngesikhathi izindololwane ukuze amabele cishe uthinte phansi. Buyela esikhundleni sazo sokuqala, kodwa izandla kungukuthi qondanisa ngokuphelele, imisipha yakho besisu ukugcina izinzwane abo.

induku Yelula e emthambekeni

Lo msebenzi ungomunye okungcono zifezeke amaphiko. Lapho umsebenzi kuyadingeka ukuze ulawule umthwalo; kufanele iwe ncamashi ngemuva, hhayi biceps. Indlela ukulanda amaphiko phezu bar?

Thatha isikhundla ukuqala: izinyawo kancane ebanzi kuka ehlombe ububanzi, umzimba esitshekile phambili zifana kuya phansi, emhlane wakhe waqonda, amehlo iqondiswe phambili, qhubeka induku isango iqonde, izandla ezingeni ehlombe. Donsa ibha ibhande, bagxile dorsi latissimus. Rod kufanele sigcwaliswe ngezithukuthuku imisipha emuva, hhayi izandla. Blades bazama ukuhlanganisa. Kancane ukubuyela ukuqala isikhundla. Ngaphambi kokwenza ukusebenza induku saliphosa watusa wayixova ezinesisindo ukukhanya.

Dumbbell ukwelula ukuba ibhande

Kufuthwe amaphiko ebanzi emuva ngangokunokwenzeka futhi ngosizo dumbbells. Indlela ukulanda Wings dumbbells?

Mani eceleni ebhentshini nge elibambe dumbbell ngasesandleni sakhe sokunene eyehlisiwe. Bend futhi elula nge esandleni sakho sobunxele, amadolo kwesokunxele ebhentshini. Gcina emuva yakho parallel phansi, nomlenze wesokunene kancane agobile, sibheka phambili. Khokha umoya, ukubamba umoya wakho bese udonsa dumbbell ukuze ibhande, uzama ukuthi siphakamise ingalo njengoba eliphezulu ngangokunokwenzeka. On the ukuhlala yesibili kulesi sikhundla, esiphezulu zingaphazamisi emuva yakho. Khona-ke exhale, ubuyele esikhundleni sazo sokuqala. Emva kokuqeda i-umsebenzi isilinganiso esifanele ngesikhathi ukushintsha isandla.

Indlela ukulanda amaphiko ukwakha imisipha? Ukuze wenze lokhu, kufanele wenze lokhu umzimba for amaphiko ezinesisindo ezinkulu. Khetha isisindo kubalulekile ukuze inombolo enkulu ezinikezwa izikhathi 6-8 e indlela.

Nokuqeqesha impumuzo siqukethe sebuningini umsebenzi nge isisindo ongaphakeme, kodwa inqwaba ezinikezwa - izikhathi 20 indlela.