Ukuzivocavoca nge isisindo ayo ekhaya. Isethi umzimba nge esisindo kwabesilisa nabesifazane

abalandeli abaningi bakhetha ngendlela enempilo esikhundleni ejimini ukuqina ekhaya ukwenza eziyinkimbinkimbi mathupha, elalihilela omunye umsebenzi nge isisindo ayo emva nezinye. Futhi ngokugqugquzela yabo - ukuze ulondoloze imali ukuthenga ubulungu ejimini - ngempela okunengqondo.

Ukuze kwenziwe ngcono impilo, babe beshesha kakhudlwana, nezimo, ukwandisa amandla abo amazinga ngaphansi II - isigaba III ezemidlalo, imisebenzi efana kwanele. Enye into, uma okulesi has imigomo enokuzimisela: Mina ezemidlalo isigaba nangaphezulu. Kulokhu, ngaphandle umqeqeshi kanye ezikhethekile ejimini ngeke akwenze.

Kungakhathaliseki etholakalayo ekuzilolongeni ekhaya?

indlela Universal ekupheleleni kobuntu eziphathekayo umzimba isisindo ayo ekhaya. Ziyakwazi olufanele uma oqeqeshwayo akakwazi ukuya ejimini (ngenxa ibanga, ukuntuleka kwesikhathi noma ngezinye izizathu). Ngo umusa walesi uhlobo ukuqeqeshwa uthi, nokutholakala yabo.

Kubalulekile ukuhlola kahle impilo yakho, ukuze singathwesi ukumzwisa ubuhlungu like umzimba. Ngemva ukuqeqesha physiologically - kuyakhandla umzimba, ephelezelwa sverhvosstanovleniya kwemisipha izicubu. A ukucindezeleka kufanele uzilungiselele. Ngelilodwa nje, kuthathwe njengoba obonisa nge isisindo ayo ekhaya kufanele agcine ngokuqapha.

Ukuhlola umsebenzi inhliziyo eyikho test kahle bufaneleke ukubuyisela isigqi salo esivamile emva umthwalo. Kodwa uma beningathembeki, kufanele yini kube buhlungu. Ngakho, ngemva kokuzivivinya kufanele ukubhekana cyclical, ashukumisayo, izitimela inhliziyo.

gaphambi

Ukuqala ukuqeqeshwa njalo kubantu abaphethwe yizifo ezingamahlalakhona, kuba kufanele kuphela ngenkululeko udokotela ukuba khona futhi kuncike ukuqapha ngezikhathi isimo sezempilo.

Ungakhohlwa ukuthi ukuze ugweme ukulimala ukwenza noma yimuphi umsebenzi nge isisindo ayo kuphela ngemva silindele ukuzivoxavoxa eziyinkimbinkimbi, elifudumele-up imisipha yakho kanye okuyilungiselela umsebenzi ngokomzimba eyinkimbinkimbi main. Futhi ngaphambi nje kokuba gaphambi Kunconywa ungamela ukulayisha eyindilinga, uzilungiselele sokuqeqesha esimiso senhliziyo nemithambo yegazi, uhlobo ukugijima okusesilinganisweni 15 - 30 imizuzu. Ukungasinaki lesi komzimba ukulimala efudumele. Phela, noma yimuphi umsebenzi ngokomzimba - kungcono ukucindezeleka ku le micu imisipha, okuholela sverhvosstanovleniya yabo (ngokwezinga elikhulu).

On the eziyinkimbinkimbi umzimba nge isisindo kwami amadoda

Inxanxathela bodyweight umzimba for amadoda angaba ezihlukahlukene ongakhetha. Ngokuvamile leli gama lihlanganisa 7-10 umzimba. Ngalinye umsebenzi (eqenjini) has a umgomo - ukuthuthukiswa iqoqo elithile imisipha. Kunconywa amadoda eceleni - ngezinsuku ezahlukene lwesonto - zifezeke amaqembu ehlukene kwemisipha. Ngokwesibonelo, ukuqeqeshwa ezimbili:

1. Chest, deltoids (ugongolo zabo "ihlanganisa" emahlombe), latissimus dorsi, unyawo - ngokulinganisela.
2. Biceps, abdominals, imilenze - okuqhamile.

A abane-umjikelezo phakathi nesonto kusikisela kumaviki amabili ukuqeqeshwa samuntu lokuqala, futhi ezimbili ngosuku lwesibili. umzimba Kuhlanganiswe kufanele aqondiswe imisipha ukusebenza leqembu. Kubalulekile ukwazi ukuthi hlobo luni umsebenzi oluhambisana kuso.

Bonisa amaqembu ahlukene kwemisipha

Mela lokhu ukuxhumana ngoba bodyweight IZIVIVINYO:

• esifubeni - push-ups, donsa-classical;
• imisipha deltoid - iphakama kubha, umsebenzi "ohlangothini bar";
• latissimus dorsi - iphakama kubha isango ububanzi, flexion-isandiso izingalo ku nemigoqo;
• imilenze - ezimfushane ngokulinganisela ku imilenze yomibili: noma classical plie uhlobo;
• biceps - iphakama on a bamba oluvundlile reverse;
• imisipha besisu - emithambekeni ukuze izinzwane noma izinyawo ngokufaka asekhanda lakhe;
• izinyawo (okuqhamile) - nokuzikhulula ngomlenze owodwa.

Yini imithwalo kufanele qinisekisa ukuthi owesifazane?

Yiqiniso, lezi zici umzimba bodyweight for girls. Abesifazane kufanele wenze kardiodvizheny ngaphezulu ngoba anatomy yawo asikisela fat umzimba okukhulu (7-10%).

Kwakumelwe akha sibalo wesifazane amasethi Kunconywa kuthiwa okuqhamile on ukuthuthukisa obanzi imisipha emuva, deltoids. Futhi hhayi Kunconywa umzimba zakudala ukuthi yakha kobuso imilenze phambi uhlobo besilisa.

Nokho, iphutha egomela ukuthi izitimela eziningi owesifazane "yakha" isamba umxhwele imisipha ngenxa khona ukuqeqeshwa okukhulu. Soothe ukuzivocavoca ubulili ngokufanele ngenxa ukuntuleka kwe-testosterone zemvelo emzimbeni owesifazane ukuthi akunakwenzeka. Ngakho-ke, uhla olungenhla eyenziwe umbono kwalezi zingqinamba, ngaphandle ohambelana zesifazane uhlobo sibalo (ukuthuthukiswa obanzi imisipha emuva, imisipha iqembu phambi ethangeni.) Njengoba kulindelekile, Obonisa isisindo ayo ngoba amadoda bengafani abesifazane.

ibha ovundlile njengoba umsebenzi zakudala

Phakathi izivivinyo eziningi kukhona iqembu classical, okusho emhlabeni neyaziwayo, okwenzeka ekuqeqesheni abantu abaningi. Ake uqale nge ukudonsa ibha.

Ibizwa ngokuthi base sokuthuthukisa izicubu izingalo, amahlombe, umhlane imisipha.

Baqeqeshelwa abasubathi besilisa Buciko iphakama 4-5 ngezinye izikhathi 10 izindlela. Abesifazane ngokwanele izikhathi 3-5 isethi ngayinye. Nokho, uma lokhu akuvumeli ifomu ezingokomzimba imfundo ngokomzimba ungungoti ke goba, qondanisa izandla zakho phezu bar endaweni Vise kuwufanele izikhathi eziningi ngangokunokwenzeka. Nokho, ngokuqeqesha inombolo ukuqeqeshwa ezinikezwa kumele lenyuke.

Asiqale ngalokho ngokwesiko okungcono umzimba bodyweight ngoba amadoda zibandakanya ukudonsa ibha. It has enomlando wasendulo, njengoba bar sokuqala ovundlile kwaba umkhonto legionary Roman, elalibambeke phakathi kwamadwala ensungubezini ewumngcingo.

Ukudonsa kubha

Sicela uqaphele: Funda le ndaba kuyinto ogxile besilisa. Abesifazane abakuyo, kodwa ngamandla kancane. ikhaya letiphakanyisiwe ibha ovundlile namanje usethe uma sicabangela ukuthi kubalulekile ukuvivinya umzimba.

Ukuze wenze lokhu, ulinganise igebe phakathi kwezindonga ephasishi. Thenga zemidlalo turnikovuyu tube struts nge Ubukhulu efanelekayo. A yomqashwa ne isando ngeke ukukulungisa for isigamu sehora.

Yona kanye umsebenzi kufanele kuqale yakudala wokudonsa ups. Ukuqala isikhundla: kusukela Visa kubha, isandla - ehlombe-ububanzi ngaphandle, izandla ukubamba phezulu. Synchronously zombili izingalo ibheke ngesikhathi izindololwane kwindawo kuze kwesilevu iphelile bar.

Kokuqina wenziwa izikhathi eziyishumi amasethi ezine. Kuyinto lokhu amandla - esiphansi yokuthuthukisa ithoni ngokomzimba. eqinisa Ngakho ugongolo engenhla imisipha pectoral othobile - triceps, deltoids.

Omunye umsebenzi nge isisindo ayo kubha, esizokhuluma yisho is elibizwa edonsa elibambe reverse emincane. Kulokhu, izandla ezibekwe phezu ibha komunye nomunye at ibanga esundu. Izandla ibheke ngesikhathi izindololwane ukulungisa kwesilevu phezu bar. It wenziwa izikhathi ezine amasethi eziyishumi. Lo msebenzi izitimela le biceps asiqokomisa.

Ukusebenzisa yesithathu - kokuqina ka ukubamba wonke (izandla - emahlombe ebanzi, oluvundlile lufakwa ngemuva ekhanda). Ngaphezu umthwalo ngokulinganisela ku imisipha izingalo, ngakho asenalo lat ( "Wings" njengoba zibizwa kanjalo ewa.)

phansi nokukhama (lath)

Eyesibili igama ezishiwo isihlokwana ukuzilolonga - flexion-isandiso izingalo elele entendeni. Kwenziwe ngabantu.

I version zakudala - izandla ezibekwe ehlombe-ububanzi ngaphandle. Ngesikhathi iphuzu aphansi kufanele uthinte webele (kodwa musa yokwelula!) Esitezi. It wenziwa, kuncike ukuqina 4 amasethi 35 - 50 izikhathi.

Ukuze abesifazane pushups kancane indawo "ibha". Lokhu umsebenzi static. Izincwajana zemininingwane uhlezi phezu ngemilenze nezinzwane phansi futhi, sibonga cindezela okukhulu, isiqu kugcinwa ngqo ngaphandle nokuwohloka.

nokuzikhulula

Enye umzimba eziyisisekelo ngizilolonga iyona ezimfushane. imilenze Oqeqeshiwe ichaze isivinini nokukhuthazela womuntu. Kuyinto, ngaphezu ukuthuthukiswa kunemisipha yomlenze, kuyinto inkomba ezinhle esimiso senhliziyo nemithambo yegazi (Martine ukuhlolwa.)

Cabanga ezimfushane zakudala, ukwakha imisipha umlenze uhlobo besilisa. Imilenze ahlelwe ngesikhathi ububanzi ehlombe. Ukuze usebenze kahle, ngemuva kumele ibe bushelelezi, namadolo kungukuthi dengwane i-eksisi ngengqondo edabula uzwane enkulu. Ukuze umthwalo olunophawana kumelwe lisithekile ku izikweletu ezimbili, futhi kwanda - I-ayisishiyagalombili. Loku phambili kobuso ethangeni. Ukuzivocavoca wenziwa 3-4 amasethi 30-100 rep.

Nokuzikhulula olunye uhlobo - plie (butterfly) - Kunconywa abesifazane. It yakha izibunu nokunwebeka. Ngakho ngamadolo ziyafuywa esandleni. Isibalo nama ezinikezwa efana samuntu yakudala Hlala-ups.

Ngezinye izikhathi ukuzivocavoca isisindo ayo njengoba ngempumelelo njengoba ikilasi phezu bar. Kumayelana nokuzikhulula ngomlenze owodwa (ngesikhathi lapho omunye umlenze welulela phambili). Kukangaki ukukwenza? Qala amaningi njengoba intando (umsebenzi esindayo ngokomzimba) futhi kancane kancane imenze 10 ezinikezwa isethi ngayinye. Ngoba ukuqeqesha sincoma amasethi amathathu.

Development of the imisipha besisu

Kusobala ukuthi sibalo omuhle (libhekisela kukho kokubili abesilisa nabesifazane) uphakamisa esifubeni wazibuza yona futhi isisu ezihambisanayo. Ngokusobala, izivivinyo for bodyweight ngefomu zabo zakudala ukubandakanya ngempela ekuqiniseni abdominals. Lokhu akusona isimanga. Phela, cishe noma yimuphi umsebenzi ngokomzimba behileleka, le misipha. Badlala indima eliletha ukuthula, enifeza ukubambisana jikelele.

Ngaphezu kwalokho, ukuthuthukiswa kwabo kudinga umthamo enkulu yomsebenzi ukuqeqeshwa kuka, bathi, ukuthuthukiswa imisipha ebanzi ngemuva noma izikhwepha zomfana. Mhlawumbe yingakho abasubathi abaqeqeshiwe ungaphuthelwa ithuba ukubukisa "cubes" yabo.

Ngokuvamile, iqoqo ukuqeqeshwa umzimba bodyweight kuhilela ahlukene izingxenye engenhla nengezansi nabezindaba. Ekhaya, ngokuvamile le njongo abazenzi umzimba ezimbili. Futhi isikhundla ukuqala kokubili - amanga.

Ukuze uziqeqeshe engxenyeni engenhla izinyawo cindezela benzelwe, engalweni Ilokhi fixed ngesikhathi emuva evundlile zomzimba. Kuphethe emthambekeni, izandla zakhe khulula kusukela nqaba futhi wenza thinta izinzwane zakho. cishe esimweni ovundlile bese ubuyela umzimba nezandla - enqabeni inhloko ( "cishe" kusho: emuva akuyona yayingawuthinti umhlaba). Lokhu ephumelelisa ukungezwani ezengeziwe imisipha besisu. Ukuzivocavoca wenziwa 4 amasethi. Inombolo ezinikezwa ngamunye wabo - 35-50 (kuncike degree of ukuqina).

Lapho ukwenza ukuzivocavoca phezu engxenyeni engezansi cindezela obonisa izandla ithumba esifubeni engenhla, izingalo eyeluliweyo ubambe static mathiriyeli ususondele. Imilenze yomibili - ziqonde. Bona synchronously phansi futhi uthinte phansi ngaphansi kwekhanda. Le nhlangano yenkolo yokulwela reverse-isigaba, nabo ngqo iyavuthuluka, kepha kancane, hhayi ngayo uma icindezelwa. Njengoba ekusebenziseni langaphambilini, ngaleyo ndlela nokufeza umphumela imisipha ukungezwani cindezela lonke umjikelezo umsebenzi. Isibalo eziphindaphindiwe futhi afana umsebenzi kuqala.

isiphetho

Isethi umzimba nge isisindo ayo kungabangela umzimba womuntu zisesimweni ephelele sokusebenza.

Ngaphezu kwalokho, umsebenzi kanye isisindo ayo, ngokusho kongoti lo mdlalo, kukhona isinyathelo saziso ekuthuthukisweni yayo ngoba lo msubathi. Kodwa ngo sindisa ubheka emuva ngaphambi kwesikhathi unscripted isisindo-ukuqeqesha uhlelo senhliziyo nemithambo yegazi.

Kubantu abaningi efakwe kahle ngokwanele ukuba azizwe engcono. Nokho, ingxenye ekubhekaneni odlulayo esiteji "nge isisindo ayo," ukuya emakilasini beqondiswa umqeqeshi kwezemidlalo amaqembu kanye ukuzivocavoca.