Obonisa phezu ibhodi lemisindo kwabesifazane nge dumbbells ekhaya: uhlu

Yini enye engcono ngowesifazane toned ezemidlalo sibalo? Ingabe ukuthi nje nhla bencoma abantu abancintisana nabo. Kodwa isibalo ukwenzela ukungena okuncane kakhulu akuyona yonke inikezwe kusukela ekuzalweni, laba bantu nje lucky, futhi amayunithi abo. Iningi kufanele ukusebenza ngokwakho. Futhi le nqubo kumele kube ehlelekile futhi babe, uma nithanda, izindlela ezintsha zesayensi zokufunda. Namuhla sikhuluma ngalokho uhlobo umsebenzi ngenxa ngemilenze kwabesifazane kungaba ngempumelelo kakhulu futhi ayibizi kakhulu, ngakho njengoba baphendukele enkulu imali imali ukuthengwa okubhaliselwe a club imfanelo.

amasu ajwayelekile

Beautiful, akukho iminonjana nokuwohloka kwesikhumba izandla uzokwenza yini kuphela enokuzethemba ezikhangayo emehlweni abanye, kodwa kwesinye isikhathi kuyasiza yokufihla ubudala. Okudingayo umuntu azithande ngezinga, futhi ngenxa yalokho yisifiso ezinhle, ukuphikelela nesineke, ngoba njengoba wazi, ihora elilodwa ukuqeqeshwa ukuze uthole Fitter engenangqondo, kanye nelinanincane lema-imishini ezemidlalo. ibhodi lemisindo umzimba nge dumbbells ezibhekwa eziyisisekelo ukunikeza imisipha ithoni izandla.

ukusebenzisa kwakho Kufanele ungene ku, eziningi isikhathi akudingekile salokhu. Ngokuvamile ukuba ufundelwe kathathu ngesonto imizuzu 30-45 suffices. Ngakho, i-ngokwami kubalulekile ukuqoba phandle amahora ezingeqile kwezintathu (zonke kuphekwe) ngeliviki. Ngiyavuma, lokhu bonke ungakwazi ukukhokhela.

Nasi nokwakheka

Ukuze uqale, ukuthatha uhambo lwe-ulwazi sokuqala biology. Hand - ophezulu futhi omunye izitho eyinhloko yomzimba womuntu, abanalo umsebenzi bamba. Bone skeleton izandla (ngaphandle imininingwane) kufaka ngokuhlanganyela ehlombe, ibhodi lemisindo futhi esihlakaleni. Kodwa uhlelo kwemisipha sifana ikhekhe ungqimba futhi siqukethe iqembu phambi imisipha, okuyinto ngamazwi alula singathi, unesibopho evula abuye avale ngesandla ngemuva elawula ukwelulwa indololwane.

imisipha Indawo

Phambi iqembu imisipha elise biceps, noma, uma sithatha umbhalo Latin, biceps, kungcono enkulu, ngakho-ke umi phandle kahle kusukela ngaphansi kwesikhumba. Kuyinto lokhu imisipha, siyakwazi agobe ingalo endololwaneni. Ngosizo umzimba ukuqinisa imisipha ibhodi lemisindo bangaba impumuzo ngaphezulu futhi kuthuthukise ubuhle ezandleni zakho. Iqembu posterior kuyinto imisipha triceps, triceps. Siqukethe ukulele ezintathu, noma amakhanda (eside, lateral, medial). Triceps ivumela qondanisa isandla sethu niwayise emuva kokukubuyisela emzimbeni. Lena kungani umsebenzi kubalulekile kangaka ibhodi lemisindo.

abanye Izimo

Ulwazi anatomy of eqabulayo kancane manje uthinte isihloko esikhuluma imishini ezemidlalo - dumbbells. Ngokushesha ezidingekayo ukuze ucacise: izivivinyo for the ngemilenze ekhaya usebenzisa dumbbells, futhi ukhumbule mayelana imingcele.

Amandla umthwalo is contraindicated in iziguli abanomfutho wegazi ophakeme abanale isifo senhliziyo, abesifazane abakhulelwe, kukhona ukuvinjelwa ngo izifo ezithize of the system zemisipha. Ngakho-ke, ukuthula kwakho kwengqondo sincoma, ngaphambi kokuthi ungene ku-umsebenzi wabo amandla umthwalo, bonana nodokotela wakho uma uludinga.

Kukhethwa imishini futhi umphumela

Labo abanalo Izimo ukusebenzisa ibhodi lemisindo ukuncoma ukuthenga dumbbells lokuqala engasindi. Isisindo sawo kuzoncika umgomo ongazibekela wona. Ngokwesibonelo, isibalo impendulo eyodwa: ufuna ukuba unciphise umzimba futhi ngcono imisipha ithoni, bese imishini ezemidlalo isisindo - hhayi okungaphezu kokukodwa kilogram. Ngalinye umsebenzi kuleli cala kuyodingeka liphindwe izikhathi eziyishumi nanhlanu futhi wenze okungenani ezintathu noma ezine izindlela. Rest eziningi ungavumeli phakathi amasethi.

Inketho ezimbili: ungafuni nje qinisa imisipha, futhi umsebenzi ukwandisa isisindo sabo, khona-ke ukukhetha dumbbells kuze kufinyelele khilogremu ezintathu. Kulokhu, lo ezinikezwa kuzosuka eziyisishiyagalombili kuya kweziyishumi, futhi inani izindlela kungenziwa kwesokunxele okufanayo. Khumbula ukuthi umthwalo umzimba wakho kufanele landa kancane kancane futhi ngokucophelela, akudingeki ukuba overdo it kule ndaba. Futhi lapho ekhetha igobolondo kakhulu, lokho kufanele sinake - uma ungathanda ukuyigcina ezandleni zakho, musa abayithandi khona.

umsoco ofanele

Ngisho ngaphambi kokuqala ukuqeqeshwa kwabo Cabanga Ukudla. Inani ezinganele carbohydrate kuwo, amaprotheni noma amavithamini kuzonciphisa imizamo yakho zero, bonisani ibhodi lemisindo baba ayizwakali.

Amaphrotheni - ezakhini eziyisisekelo ngoba imisipha amaseli. Its eziningi yenkukhu, cottage shizi, inhlanzi. Carbohydrate - umthombo wamandla. Ziyakwazi umzimba wethu uthola kusuka okusanhlamvu, imifino kanye nezithelo. Ungavumeli umzimba wakho uya elambile futhi omile. Ngaphezu kwamalitha angama-lamabili ngelilanga kwamanzi ahlanzekile - kuyinto evamile.

Kodwa zama ukugwema ukudla okunamafutha. Ingxenye fat nsuku zonke ukudla kumele singeqi amaphesenti ayishumi nanhlanu. ukudla usuku lonke kufanele kube lemine. amahora amabili ngaphambi umsebenzi kungcono uyeke ukudla, adle emva Amazing kungaba ihora. Anelise iphango yakho kungenziwa isibilile imikhiqizo yobisi.

Umzimba for izikhwepha futhi ngemilenze: uhlu

Ukuze uqale, sikunikeza isibonelo ngaphandle dumbbells.

Ukuze umzimba yokuqala biceps futhi triceps uzodinga esihlalweni. Thina asonge esihlalweni, emuva ngqo, izinyawo ndawonye, amadolo kancane bent, izingalo nilimaza ngemuva esifubeni nezintende zezandla Ncika esihlalweni esihlalweni. Thina zehlela phansi futhi ugibele ezandleni esihlalweni esihlalweni. Phinda umsebenzi ungaba izikhathi ezingu-20.

Kuhloswe ngazo ukuqinisa triceps isivivinyo esilandelayo. Ukuqala isikhundla - udinga lala ngohlangothi sakhe sokunene (thatha mermaid pose) imilenze ndawonye, amadolo agobekile, emuva ngqo, lesandla sakhe sokhohlo ngemuva ekhanda lakhe isilonda, imithetho ahlale isithenjwa. umzimba Lower ngu eguqa ngesikhathi esifanayo usekela ingalo endololwaneni. Njengoba umsebenzi wokuqala iyaphindwa kuze kube izikhathi ezingu-20. Ingalo lokuxhasa washintsha.

Ukusebenzisa yesithathu usizo ukubabulala isikhumba nokuwohloka ezandleni. It sifana push. Umehluko wukuthi lokhu kumele kwenziwe nge amadolo bent, izandla ezibekwe ehlombe-ububanzi ngaphandle futhi bend ngesikhathi izindololwane eceleni umzimba. 10 ezinikezwa - imizuzwana 20 uyakhululeka. Zonke kwenziwa 10 amasethi.

Obonisa phezu ibhodi lemisindo nge umthwalo amandla

Okokuqala ukuze aqinise triceps. Sithathe dumbbells, ume ngezinyawo zakho usethe ububanzi ehlombe ngaphandle, izingalo phansi. Phakamisa izingalo phambili, kubenze ngaphandle ngesikhathi engele kwesokudla ngebhayisikili esifubeni aphansi.

Okwesibili. Thatha dumbbells, yimani niqonde, uthole nonyawo lwakho kwesokudla emuva ngemuva ngakwesobunxele futhi wenze isinyathelo crossover, kancane eguqa ngamadolo yakho. Izandla ngalesi goba iphuzu ngesikhathi izindololwane futhi siphakamise emahlombe. Thatha isikhundla kokuqala, ushintshe ijubane cross-step, ukuphinda. Buka ukuphefumula. On the umoya wehlele, iya phezulu exhale. Ukuzivocavoca iyaphindwa kuze kube izikhathi ezingu-20.

Okwesithathu. Kusukela isikhundla seziqala ukuma aqonde, isandla sobunxele ezansi okhalweni nolokhohlo phezu isinyathelo ukubeka phambili a lunge ezijulile, ngalesi sikhathi esandleni sokunene ukwehlisa dumbbells at ezinhlangothini zenu, agobe umlenze ngakwesokudla kwedolo. Phakamisa umzimba futhi ingalo kuze kube indawo yokuqala. Ukuzivocavoca uphinda okungenani 10 izikhathi nge umlenze ngamunye.

isiphetho

amathiphu Lapha enjalo elula namasu, kanye uhlu umzimba kungenzeka ngeke kuphela azethembe kakhudlwana, kodwa futhi abe enhle, izandla smart. A ukubekezela kancane - nangemva nje kwezinyanga ezimbalwa of nokuwohloka kwesikhumba futhi yehlise imisipha ithoni kuzophela. Ungakhohlwa ngesikhathi esifanayo futhi phezu izindlela zokuphepha ezinye Izimo. Lapha, isimiso eyinhloko yomsebenzi ku-ngokwakho - "singazilimazi". Ngakho-ke, landela Amazing ubumnandi kanye nokuhlukumezeka kuphakama, ukushintsha imishini noma ukuthatha ikhefu.