Kanjani ukwakha cindezela, usebenzisa umzimba ezimbalwa ezilula

Abantu abaningi dream abe cindezela enhle, kodwa abazi indlela yokukwenza. Futhi hhayi ngaphandle isizathu. Ngoba ukuze ayeke ukumhlupha, umzimba elula usishukumisele ngempela ngokwanele. Ngakho, indlela yokwakha izindaba ezinhle? Uzodinga isethi okhethekile umzimba yakhelwe ukusebenza ngokusebenzisa wonke amaqembu imisipha besisu.

Ngakho ... Asiqale ngezinkolelo eziyisisekelo. Zonke imisipha besisu zingahlukaniswa ngamaqembu amathathu ahlukene: obliques, yasenhla nemithombo yasenzansi. Futhi ukuze zithole imiphumela umxhwele, kubalulekile ukwenza umzimba ukuthi ziphakeme futhi kuhilelani ngokugcwele kakhulu iqembu ngalinye ngokuhlukile.

Ukuze ekhiphela up nabezindaba, akusho ukuthi ukuya ejimini. Zonke umzimba engenziwa kahle futhi ekhaya. Into esemqoka - ngakwesokudla ukuze bahlanganise futhi ilungelo ukubala edingekayo amandla umthwalo imisipha.

Isethi elincane umzimba ukuthi uvumele cindezela ukumpompa.

1. Omunye izivivinyo ephumelela kunazo ukuba asize hhayi kuphela ekhiphela up nabezindaba, kodwa benza cubes enhle embossed is ezimazombe. Abuhileli nje phezulu kodwa futhi etshekile imisipha besisu. Yenza ukusonta kungaba abasezikhundleni eziningana: sidindilize noma ehlezi ebhentshini. Ukusonta ebhentshini unika umthwalo phezu engxenyeni engenhla cindezela. Kufuthwe ke usebenzisa lesi sivivinyo, ngenkuthalo ngenxa kungaba ngenyanga - amabili. Lefanele, ungalibalekeli ukusonta usizo ngokucacile ukugqamisa umugqa okhalweni uqinise kahle nabezindaba. Ngaphezu kwalokho, basuke kahle zigcinwe isesimweni esihle futhi kuvimbele lumbar endaweni ukulimala komgogodla.

ukusebenza inqubo.

Lala phansi, uthole izandla zakho ngemuva ikhanda lakho futhi ukuguqa yakho ukuze akha engela kwesokudla futhi izinyawo zakho ngokuqinile waphumula phansi. Okuhle ubuthe isisu, ukunwebeka kwemisipha cindezela, siphakamise esifubeni ezimazombe emadolweni. Bamba umzimba wakho endaweni ephakeme kakhulu bokukhulisa imizuzwana embalwa bese ubuyela esikhundleni sazo sokuqala. Ukuze luhambe ngokushesha uhlelo imiphumela, umsebenzi engenziwa nge nekulinganiswa (efanelekayo njengoba dumbbells kanye Pancake kusuka emugqeni).

Ukuze ekhiphela up the cindezela aphansi ingxenye esiswini, ungasebenzisa zinyakaze reverse.

ukusebenza inqubo.

Ingabe osendaweni ekahle phansi futhi ubeke izandla zakho kanye umzimba. Gobisa amadolo akho bese siphakamise ingxenye engezansi yomzimba lize detaches ngokuphelele kusukela phansi. On awumoya okhishwa ngamakhala, esiphezulu ithuba uhlobo cindezela ngamadolo bese udonsa webele, uhlale kulesi sikhundla imizuzwana embalwa, bese ubuyela isikhundla sokuqala.

2. Ukuze ekhiphela up nabezindaba, ungasebenzisa nemithambeka. Ziyakwazi kahle qinisa obliques. Ukuze uthuthukise umphumela umsebenzi ingasetshenziswa dumbbells.

3. Asiza ekhiphela up yabezindaba squats. Abazi nje wenze umsebenzi omuhle zonke izicubu besisu, kodwa sisiza uxoshe fat ngokweqile kusukela esiswini. Futhi lokhu nakho kubalulekile. Phela, ungakwazi ekhiphela up yabezindaba ebukhoneni Zhirkov ngokweqile. Indida itholakala lokuthi ukuthi ngisho imisipha abangochwepheshe khona fat ngokweqile uzobe kabi zibhekwe, futhi yonke imizamo Ubonakala ngeze, ngoba cubes wakho awabonakali. Ngakho-ke ukunganakwa squats ngokuphelele hhayi zinkulu.

4. Good Kuvuselela imisipha besisu sibonise "sikelo".

ukusebenza inqubo.

Esikhathini isikhundla lisalele, kubalulekile ukuba welulele imisipha besisu futhi uphakamise imilenze waqonda ngu 10-15 cm ngenhla phansi. Khona-ke imilenze kushintshana zihlangene. Ngemva kokuqeda 15-20 iziphambano, kancane ukubuyela ukuqala isikhundla futhi ngemva ukuphumula emva kwamaminithi ambalwa, thatha enye indlela. Zama ukwenza umsebenzi ukuze ukucindezeleka main ewela cindezela, hhayi imilenze.

Futhi into eyodwa ngaphezulu, okuyinto abaningi alazi. Obonisa for kumiswa is best kwenziwa ngosuku, imfihlo ukuthi Kumelwe uzinike isikhathi ukukhula, bese yakho enhle embossing cindezela ukumpompa lona isikhathi eside kangaka oyifunayo, akuthathi eside.