Indlela ukunciphisa umzimba ezandleni amantombazane: umsebenzi

Inkinga esivame kakhulu emantombazaneni - indlela ukunciphisa umzimba ezandleni zakho. Abesilisa ngokuvamile awanandaba nale sayithi, kodwa yizidalwa ethambile kufanele abeke eziningi umzamo ukufeza umphumela oyifunayo, ngoba isikhumba ezandleni zakho elithambile, zondile futhi ngokuvamile kuthé, kanye isisindo esengeziwe akafuni ukushiya.

Kungani izandla zakho musa ukwehla kwesisindo emzimbeni?

Kubantu abaningi, isakhiwo umzimba, ukuthambekela ukuze isisindo sakhe sithi ne kuyaqina of isikhumba zofuzo kwaleso esibekiwe, esinguJesu ngakho abanye abalungile ekwenzeni imizamo esiphezulu, kuyilapho ezinye izinto zenzeka ngokwalo. Kwenzeka ukuthi isisindo esengeziwe ibonakala lapho, futhi izandla bheka amanoni flabby. izandla lwabesifazane isakhiwo okuxekethile kunzima ngempela ukunikeza kwetinhlavu ijamo lesifanele, kodwa lokhu akusona isizathu sokuphelelwa yithemba. Uma sisondela udaba icubungulisise futhi bethukuthele - umphumela ngeke bathathe isikhathi eside!

Imithetho eyisisekelo kanye nezincomo

inombolo Rule 1 futhi kubaluleke kakhulu! Kuphela njalo nekuhlanganisa yokusondela inkinga kungakusiza ukuba ayibulale. Ngakho amakilasi kudingeka kube kane kuya kwezinhlanu ngesonto. Kulokhu, kungakuhle ukuthi omunye wabo lahlanganisa cardio (ukugijima, ukweqa intambo, Ukuvivinya umzimba ngendlela noma dancing umculo okusheshayo).

inombolo Rule 2 ukubaluleka efanayo ukuzivoxavoxa saziso imizuzu 10-15 futhi ekupheleni amaseshini esisuka ezicubwini (esisuka).

inombolo Rule 3: nokuqapha okuqhubekayo isikhundla lesifanele yomgogodla (ke okufanele kuqonde), isikhundla emahlombe (abanayo ukukhuphuka ngasemsileni uya ekhanda) futhi ikhanda - akufanele awela emahlombe, noma ezilengayo. Umqhele ngokuqhubekayo iphakama eksisi emgogodleni.

inombolo Rule 5: zonke ukunyakaza - noma ngaphandle isisindo, benziwe isigqi kancane 2-4 imizuzwana jika ngayinye. Ukuhambisa phezulu noma izingalo ohlangothini zenziwa ukuze donsa phansi noma ugoba - kwi exhale.

Futhi inombolo 5 - njalo ukwengeza umthwalo, ikakhulukazi uma umzimba kulula.

Amanye amantombazane ukunciphisa umzimba ezandleni ngandlela-thile kunzima, ngakho kudingeke ukuba usebenzise isisindo esengeziwe ukwandisa ukushuba ukuchayeka kanti isikhathi amasethi.

Bonisa ezinesisindo

Indlela ukunciphisa umzimba ngokushesha ezandleni amantombazane? Yiqiniso, nge inkinga eyengeziwe. Khetha dumbbells enesisindo 2-3 kg, ende - kuphela kulabo abafuna ukwandisa usayizi kwemisipha. Uma ungakaze waxhumana isisindo, kuyilapho ekuqaleni ungasebenzisa polutorakilogrammovye.

• Uhlezi noma umile ne fixed emuva, wabeka izandla zakho phansi ngezansi futhi kancane phakamisa waqonda ngqo phambili emgqeni ehlombe. Kulokhu nawuphakamisa ibhulashi ebheka phezulu, futhi lapho kwehlisa - phansi. izikhathi ezingu-15 kuya ku-25 ngesikhathi esisodwa.
• Itshekisela le esifubeni engela 45 degree kwisitezi (ukuguqa yakho kancane kangcono), thatha izandla ngqo kakhulu emuva, ukulungisa, ukunciphisa ukudla kwenkemba, futhi ungagobisi isandla ubambe ibhulashi nge dumbbell emaceleni ngokuhlobene esifubeni. Kubalulekile ukuqinisekisa ukuthi izinga indololwane awushintshanga isikhundla salo - uyigcine njalo ephakanyiswe ephakeme futhi usebenze phinda kuphela. Ingabe izikhathi 20-25.
• izandla Direct ukukhulisa emaceleni phezulu kakhulu bese uphonsa phansi. 15 izikhathi ngenkathi ephethe izandla zakhe phezulu, futhi okufanayo entendeni phansi.
• Ukuqamba Amanga ebhentshini noma phansi, hlambulula isandla, ingawuthinti phansi, futhi bend esifubeni, ukugcina izindololwane yakho kumugqa. Phinda izikhathi 15 kuya 25.

Kodwa lokho umzimba okufanele ukwenze ukuze ohlabayo izandla uma kungekho dumbbells?

Bonisa ngaphandle izinsimbi

Uma Arsenal akudingeki dumbbells, indlela ukunciphisa umzimba izandla okusheshayo ekhaya? Thola usizo nge amandla umzimba obonisa isisindo sakho, okuzokwenza lapho zibhekene nomsebenzi kanye nje.

• Push-ups ahlukile ngokwanele - omunye elula kakhulu futhi ephumelelayo. Kuphela uma ucabangela ukuthi uma kwenkululeko ehlombe wentombazane noma yini, akufanele ahileleke nge elibambe ububanzi, ibhulashi kangcono setha eduze esifubeni (ukuzizwa touch izandla emzimbeni), futhi bend izindololwane zakho ziqonde emuva. Kulesi sikhundla, kakhulu wasebenza kahle triceps, Pecs nesiphanga delta. Uma ungeke ukwenze push-ups lemilenze ngqo - ke ungase ufake ngamadolo zakho phansi. Ukuze wenze izikhathi eziningi kangaka, ukuze wabo kwakungu lokusebenzisa amandla esiphezulu ku emaphethelweni kungenzeka.
• Singasho wakhama ngezinsimbi zesihlalo noma itafula, ekubeni naye emuva kuye futhi ukuthumela izandla iminwe phambili. Ukugoba imilenze, goba bese uyaqondisa izingalo futhi, usebenzisa amandla izingalo (kodwa hhayi imilenze).
• Izibuyekezo Abaningi Rave kusukela abesifazane indlela ukunciphisa umzimba ezandleni zakho on umzimba ka Callanetics uhlelo: qondanisa izandla ukuze ohlangothini futhi uhlobo esiphezulu. Yenza ezincane-amplitude senhliziyo phezulu naphansi, (ububanzi 20-25 cm) emuva naphambili, ngibeke izandla zakhe ngokuqinile onezinkinga. Zama ukwenza okungenani 100 imivimbo enjalo (50 e samuntu ngamunye) is hhayi kwehlisa izandla.
• Kusukela isikhundla nokuzikhulula gxuma emuva ku ezizibeni ukuma futhi Ukweqa indawo yokuqala. Uma zibe nesisindo esingaphezu 70 kg, kungcono ukuba ungagxumeli, futhi otshagivat ukuthi awuhambanga ezisinda kakhulu ku enhlanganisweni yebhantshi lensimbi, umzimba. izikhathi ezingu-15 kuya ku-25.

umthwalo Static - omunye ephumelela kunazo

Indlela kakhulu ngempumelelo kakhulu abesifazane ukuba ulahlekelwe isisindo ezandleni zabo ngaphandle isikhathi esiningi - Yebo, ipulangwe pose. Indlovukazi zonke izikhundla static, njengoba kungabantu abangaphezulu kuka 20 ongakhetha. Kulokhu, ibhonasi nice njengoba some kwamathanga, izibunu bese ucindezela kuvusa ukusebenzisa okwalandela. Isimo main - isikhundla lesifanele yomgogodla: kufanele enwetshiwe ngaphandle nokuwohloka kwesikhumba, kuyinto efiselekayo uqondise izindololwane emuva. Futhi bazama ukugcina ngomzuzu okungenani eyodwa, kancane kancane isikhathi bebathathu.

Wonke umuntu uyazi "ibhuloho 'futhi kuhle kakhulu kwebhande ehlombe. Zama ukugcina isikhundla okungenani 3 amasethi amasekhondi angu-30.

Enye indlela enhle kakhulu ukunciphisa umzimba eseyintombazane ezingalweni kanye emahlombe - nje udonsa ingalo bafike endololwaneni bese ubamba umugqa ngaphandle eguqa kokuhanjiswa noma ukulandwa othile e imizuzu 3-5, ngomzuzu ezengeziwe ngamunye nje kancane turning ngokuhlanganyela ehlombe phambili noma emuva. Zikhona ongakhetha - izandla phambi, kodwa unga ngesandla. Kunconywa ukusebenzisa zonke ezihlukahlukene sesifundo somuntu eningiliziwe imisipha encane.

Welulekela ngoba ibhande ehlombe

Yini okudingeka esandleni isisindo elahlekile ngokushesha? Yiqiniso, ukwenza elula ezijulile kwezintambo zesivikelo sesifuba muscle imisipha. Kungani lokhu kubaluleke kangaka? Emkhakheni emahlombe e abantu kukhona amahlukuzo lymph node kanye uhlelo lymph unesibopho yokuhlanza umzimba futhi umzimba, ngakho-ke, ukusebenza efanele wonke umzimba. Uma imisipha onomfutho futhi e hypertonia ezingamahlalakhona - izindlala zamanzi babancwebe futhi ayikwazi ukusebenza kahle, ke ahlahlele outflow ka-lymph-ezicutshini zomzimba, futhi kukhona ukuvuvukala, igazi stasis, futhi ekugcineni uya slag. Lapho ubuthi - kukhona futhi ekhuluphele. Ngenxa yalesi sizathu, musa ukuyiziba ngilulekela imisipha ingalo njalo.

• Ukuxhumanisa umunwe yokuvala, ngesandla esisodwa ngendololwane phezulu phansi nezinye. Uma ungeke ukwazi ukujoyina izandla - ungasebenzisa ithawula noma ibhande ukusiza.
• isihlakala CONCATENATE ukukhiya emuva izingalo iqonde futhi wathi ukugoba ukudonsa izandla zakhe phezu ngokwabo phansi.
• Donsela ingalo banamathela phambi Ilokhi bese ahanjiswa emuva uzizwa ukungezwani phakathi izindwani ehlombe.
• Beka isandla sakho sokunene ehlombe langakwesokunxele kanye endololwaneni ukusunduza ngokwakho esaziwa umugqa ehlombe parallel phansi.
• Donsela izandla iqonde, clasped izandla zakhe futhi ngenkuthalo edonsa ohlangothini esifubeni nezingalo, mafutha kancane eceleni.

Ukubaluleka ukudla okunempilo

Yaba khona kanjani le amantombazane ukuba ulahlekelwe isisindo ezandleni zabo ngaphandle umsoco ofanele? Yebo indlela. eyodwa kuphela obonisa elamukelekile sekunzima izuzwe ukudla pancake nokuphuza Coke. Ukudla kufanele libe amaphesenti ephakeme fat ngoba umsebenzi asebenzayo emathunjini, futhi imali eyanele amaprotheni wazifunela imisipha umsebenzi. Carbohydrate, kunalokho, zama ukunciphisa - bese isisindo izoyenqaba, ngoba, njengoba wazi, onesandla uyahamba zokugcina. Phansi nge ukubhema, utshwala kanye nezivimbelakuvunda! Ukuyibalekela okune amanani eliphezulu ushukela, usawoti kanye gluten.

izinqubo engeziwe ukusiza

Ukuze nokuwohloka kwesikhumba kudingeka ukusebenza extra: ingasetshenziswa ne umphumela ezishisayo ezisonga, massage inkinga ezindaweni kanye okhilimu kanye nomphumela anti-cellulite. Futhi, uma nethuba ukusebenzisa pool - kungcono ukuyisebenzisa, ngoba ukubhukuda Luhle hhayi kuphela ithoni izingalo, kodwa wonke umzimba.

Njengoba ubona, amantombazane ulahlekelwe isisindo ezandleni cishe, okubaluleke kakhulu, ukuba enze kancane yomzamo, ukubekezela nokuzimisela nakanjani. Egqoke ingubo nge ezizibeni mncane, uzobona - kuyakufanelekela it, akunjalo?