Umzimba eliphumelelayo neminye emahlombe futhi izingalo

Ngokuvamile, enza ezihlukahlukene umzimba ukuze uthole sibalo ukwenzela ukungena okuncane kakhulu, thina bayakhohlwa izandla. Futhi ngeze! Phela, nabo kudingeka ukulayisha. Nokuwohloka kwesikhumba ezandleni zakhe ubukeka esabekayo. Futhi ngakho ngezinye izikhathi ngifuna wazala emahlombe futhi ubonise mafomu enhle. Ngicabanga abesifazane abaningi ngeke ukungiqonda. Ngakho-ke, kulesi sihloko Ngifuna ukukutshela ukuthi yini umsebenzi ngempumelelo isisindo ukulahleka emahlombe futhi izingalo lapho. Asiqale ukuqeqeshwa kwethu.

Amakilasi nge dumbbells

Ake uqale nge ukuqeqeshwa amandla. Bayingcosana kithi ayaleze ukuba leyo ndlu simulators ekhethekile. Ngakho-ke, thina niyamukele ukuthi akudingeki for imisebenzi yethu. Sizokwenza sifeze umzimba for neminye emahlombe futhi izingalo nge dumbbells. Uma ungenalo okwamanje, akunandaba. Kunalokho, zingakwazi ukuthatha abavamile plastic 1.5 litre amabhodlela amanzi. Ngakho, esikhundleni sazo sokuqala wasukumela iqonde, izinyawo ehlombe-ububanzi ngaphandle zigodliwe, enze lokhu okulandelayo:

1. Phakamisa izingalo iqonde parallel sekwanele phansi, bese ivinjelwe. Phinda izikhathi 10. Ukuzivocavoca kukunikeza ezinhle imisipha Amazing ingalo.
2. Gobisa izandla zakho nge dumbbells, ngazikhamela ehlombe lakhe. Khona-ke bawaqukule phezulu, sokususwa. Phinda izikhathi 15-20.
3. Senza lo msebenzi lokuqala ngesandla esisodwa, khona-ke elinye. Bent endololwaneni nge dumbbell ngazo esifuba ke usiqondise ukuba umugqa parallel phansi.

pushups engavamile

Thina, abesifazane, kunzima ukwenza push-ups evamile. Yebo, akudingeki size ke. Phela, thina ngeke "ekhiphela up" yabo izikhwepha futhi triceps. Sifuna ukususa fat ngokweqile kusukela izingalo futhi qinisa imisipha. Ngakho-ke, senza izivivinyo ezilandelayo ukuze izingalo kanye emahlombe:

1. Thina uvuke ngamadolo akhe, encike phezu ngqo izingalo. Lizilolongele ngesikhathi izindololwane, eguqa phansi. Thina ubuyele isikhundla kokuqala, ukuphinda izikhathi 20-25.
2. Yenza push-ups kusofa noma esihlalweni, imilenze emuva ngenkathi ziqonde. Phinda izikhathi 10-15.

Lo msebenzi, phakathi kwezinye izinto, kuqinisa ngisho nezicubu ezisesifubeni esihle, okuzoba zazivuma futhi iqine, saqeqesha njalo.

iminyakazo Isiyingi ngezandla zakhe

Sonke ufuna ukubona imisipha yezandla zethu abekade ithoni ezinhle isikhumba ukuba ehle. Kungenziwa kanjani lokhu ufinyelelwe? Udinga ukwenza izivivinyo ezilandelayo ukuze uthole neminye emahlombe isiyingi nezingalo:

1. Yima uqonde, izandla ngesehlukaniso esandleni futhi uwagcine zifana kuya umugqa phansi. Yenza zokuvumelanisa motion isiyingi nge endaweni engaba encane. Phinda izikhathi ezingu-30.
2. Isikhundla kokuqala kuyefana, ukunyakaza nje kufanele kube engaba enkudlwana. Phinda izikhathi ezingu-30.
3. Yima uqonde, izingalo ibheke ngesikhathi izindololwane kanye emahlombe. Senza a motion isiyingi kwelinye direction bese kwenye indawo. Phinda izikhathi ezingu-20.

Lo msebenzi omuhle ukunciphisa ehlombe. Uma ukujwayela umthwalo 1 no-2 umzimba kungaba eziyinkimbinkimbi, ngiphakamisa dumbbell. Phakathi Amazing, ungakhohlwa ukulandela umoya. Lokhu kubaluleke kakhulu.

Ngakho, siye sahlola ukuthi abonise for neminye emahlombe futhi izingalo engenziwa ekhaya. Yini eyigugu ngazo? Ngosizo lwabo kungenzeka nje kuphela ukuqinisa imisipha izingalo, kodwa futhi esifubeni kakhulu. Yonke eziyinkimbinkimbi kuzokusa imizuzu 20-30. Isimo main - ukukwenza njalo. Kungcono nsuku zonke. Futhi ngokushesha kakhulu uzokwazi ukuziqhayisa umumo omuhle wezandla zabo.