Isethi umzimba nsuku zonke ekuseni obonisa ngoba amadoda

Lokho umzimba esemusha enhle, udinga ukwenza umzamo omncane. Futhi abesifazane mncane kakhulu futhi uvumelane like Umuntu uyedlula bumpkin ezifana ne "isixha izinzwa" omkhulu. Ngakho uqalise ... Daily ekuseni umsebenzi kumele kuqale nge ukukhanya ukugijima endaweni imizuzu 7-10. Khona-ke ungaya izivivinyo main:

1. alternately kwesokunxele jabs nezandla kwesokudla. Ukuma aqonde. Izandla bend le izindololwane, iminwe, ngawakhamela ku ngezibhakela. Cindezela izindololwane zakho emzimbeni, siphakamise ibhulashi ebusweni ezingeni sengathi ukuvala ikhanda amagalelo. Yokweqa ukuphrinta kwesokunxele umlenze phambili, ngakwesokunene ngesikhathi esifanayo ukwenza kick. Phakathi elilandelayo umlenze gxuma kanye ushintsho: ngaphambili kufanele kube nomlenze wesokunene. Kungokufanayo kufanele kwenzekeni izandla zakho: ngakwesokunene Kufanele ubuyele ubuso, indololwane kwesokudla - emzimbeni, futhi isandla sethu sobunxele - ukuma aqonde, eshaya Umphikisi engokomfanekiso. Landela Ukweqa ushintsho izandla nezinyawo ngaphandle kokuma imizuzu okungenani ezimbili.

Yiziphi iziqondiso okufanele ilandelwe Izinyathelo 1-6 inombolo?

Phakathi amanzi ekilasini kungcono hhayi baphuze, noma ukuba abe ngejubane kuzoba nzima. Uma emphinjeni ezomile, nje Hlambulula umlomo wakho.

2. Wawa, khama, wagxuma. Hlala phansi ukuncika izandla zakho, kubenze isisindo. Jumping ubeke eceleni imilenze emuva, ukuthatha ukuma 'umgoqo' (umzimba side emgceni locondzile). Direct ngibheke phambili. Yenza push-up. Ukudonsa, qinisa imilenze esifubeni, emuva isikhundla yayo yasekuqaleni. Ngaphandle kokuthatha umoya, siphume phezulu, ukufinyelela izandla zakhe ophahleni.

Yiziphi iziqondiso okufanele kwenziwe abathwele inombolo nto 2, oyingxenye ye iqoqo umzimba nsuku zonke ekuseni umzimba for amadoda?

Phinda ukulandelana ukunyakaza ngaphandle kokuphazamiseka okungenani izikhathi ezingu-20. Uma mass umzimba une kakhulu, ukwenza umzimba ngaphandle kuzuba, kodwa ungakhohlwa ukulondoloza ijubane eliphezulu, ungavumi ngokwakho uphumule.

3. isiteleka kwedolo. Shift le isisindo ukuze unyawo lwesokudla futhi enze idolo of emlenzeni phezulu kanye nakwesokudla. Khona-ke ukushintsha imilenze futhi ukwenza okufanayo edolweni kwesokudla.

Yiziphi iziqondiso okufanele kwenziwe abathwele inombolo nto 3, oyingxenye ye iqoqo umzimba nsuku zonke ekuseni umzimba for amadoda?

Ayanda amadolo ephakanyiswe, imisipha besisu ezizibandakanyile. Lokhu kukuvumela ukuba asebenze yakho imisipha besisu, umzimba, emgogodleni nezinqe, kodwa is contraindicated ebukhoneni hernia intervertebral.

4. zinyakaze etshekile. Yima esimweni 'umgoqo'. Izinyawo ukubeka on izinzwane zakho hip-ububanzi ngaphandle, izintende flat phansi. Ngaphandle oqeda izibunu, ulandele ukusonta - ukwandisa ukhalo kuya kwesokudla. Phakamisa unyawo lwakho ushiye phansi futhi bend at kwedolo. Kanyekanye phakamisa isandla sakho sokunene. Yelula yakho yesekudla ukuze lidvolo lakho lesencele. Thina ubuyele indawo yokuqala kanye enze ezimazombe kolunye uhlangothi.

Yiziphi iziqondiso okufanele kwenziwe abathwele inombolo nto 4, oyingxenye ye iqoqo umzimba nsuku zonke ekuseni umzimba for amadoda?

Phinda izikhathi okungenani 20 (3-4 imizuzu bengaphumuli). Lokhu akunconyiwe labo unezinkinga yomgogodla. Uma ukuthola kunzima ukugcina umzimba kulolu hlangothi, ulandele ukusonta kuphela imilenze ukhalo.

5. Ukudonsa imilenze esifubeni. Ukuqala isikhundla kuyafana ekusebenziseni odlule. Ngaphandle kokuthatha izandla zakho phansi futhi ngaphandle kokushintsha isikhundla umzimba, qinisa amadolo kwesokunxele kuya esifubeni. Khona-ke, ngaphandle kokuthinta phansi ngezinyawo zenu, thatha umlenze abavuselwa futhi agqoke Sock. Ungasami, qinisa nesifuba ukuze nomlenze wesokunene. Move sengathi isebenza indiza ovundlile.

Yiziphi iziqondiso okufanele kwenziwe abathwele inombolo nto 5, oyingxenye ye iqoqo umzimba nsuku zonke ekuseni umzimba for amadoda?

Uma isimo ivumela emalungeni, ongenza zonke ukunyakaza e gxuma. Simulating egijima, ungakhohlwa ukugcina umzimba ngendlela efanayo hhayi ukukhulisa okusezingeni eliphezulu ezinqeni. Qinisa amadolo ngesivinini lesifanako imizuzu embalwa - njengoba sibe namandla. Uma ufuna izinkinga ngesikhathi eziyinkimbinkimbi, sihlanganise lokhu nge esonta odlule etshekile.

6. ukusonta Double. Balala phasi, izandla ngemuva ekhanda lakhe rewound noma ngithinte amathempeli yakhe (phakathi isandla umzimba akufanele acindezele ikhanda). On the donsa phakamisa isandla sakho sobunxele, phakamisa umlenze wakho kwesokudla ukuze, kancane zokuphaka engxenyeni engaphezulu kuphela yomzimba, entendeni uthinte izinzwane. On the exhale, ubuyisele izandla ekhanda, umlenze aphansi. On the exhale esilandelayo, thinta ngakwesokunene umlenze ngakwesokunxele. Bahamba ngezinga elilingene kuze amabutho ngokwanele emhlabathini ungahambi.

Yiziphi iziqondiso okufanele kwenziwe abathwele inombolo nto 6, oyingxenye ye iqoqo umzimba ekuseni yokuzijwayeza ehlanzekile amadoda?

Ukuze isikhundla okhalweni tye sonke isikhathi udonse wakhe ukuba phansi, ukuzama ukuletha izimbambo ephansi kuya ukhalo.