Indlela ngokushesha ekhiphela up ekhaya?

Abanye abafana ukubuza, "How fast lingadonswa phezulu futhi akusho ukuya ejimini?" Kufanele kuqashelwe ukuthi kungenzeka, kodwa kumelwe uzame. Zonke umzimba kumele kwenziwe ngokucophelela ngemuva Amazing.

Izici ekusebenziseni

Iqembu ngalinye imisipha akhishwa nge izakhiwo ezithile ukunyakaza, futhi umphumela omuhle, kumele amandla abazange. Awukwazi peretruzhdaetsya umzimba wakho noma nje ukuba amnike load yakho iphezulu kakhulu. Ngaphambi ekhiphela up ngokushesha, zama ukuba balungiselele lo mbono.

Ngokwemvelo, kufanele anqume kulawo maqembu imisipha, ukuze ukwazi ukwakha umzimba enhle. Futhi kubalulekile ukuba uzikhuthaze ukuzivocavoca. Isibonelo, umuntu nje ukubukisa ngaphambili ulwandle yala mantombazane, futhi othile efuna njalo ukugcina shape. Lokho ukuqeqeshwa isisusa ngokuvamile inquma izinga layo.

Kufanele kuphawulwe ukuthi, ngaphambi akhishwa ngokushesha, udinga ukunikeza ngokwabo nge wonke amathuluzi adingekayo kanye amagobolondo. Ngokwesibonelo, ungavele ugxumele sezindophi, dumbbells futhi ibha ovundlile. Kulesi round lokugcina kubhekwa kahle. Wayezovumela amasonto ambalwa nje ukuletha sibalo ukuze.

Yini umzimba kuzosiza ukwenza umzimba enhle?

Ngakho, ake abakuyo. Ukuze izandla amahle ibhande lamahlombe, kufanele kwenziwe push-ups. Inqubo ulula, kodwa kufanele enze kahle. Ngenxa Wrestling uzokwazi ukuthuthukisa imisipha yesifuba, futhi triceps. I emuva ngesikhathi umsebenzi okufanele kuqonde hhayi bend. Kulokhu, kufanele uhambe phansi ongaphakeme ngokwanele, cishe kuya phansi. Ukuze avelele, ukubophela ubhaka emuva-ezithwele. Ukusebenzisa kuyadingeka ngoba eziningi izindlela, ngokwesibonelo, 15 ezinikezwa 5 izikhathi ngosuku. Push-ups kumele kwenziwe ezinsukwini ezingu-4 kuphela ngesonto.

Ukuze imilenze squats ziyazuzisa, okuyinto kungabuye kwenziwe nge umthwalo ezithile. Ngaphambi ekhiphela up ngokushesha, ingabe Amazing. Phakathi umsebenzi, zama ukuphefumula kahle. Ngemuva akumele insaliwe. Kungenzeka ukuba ehlele phansi, noma ingxenye kuphela, kuye ngokuthi yiziphi imisipha kudingeka ukulayishwa. Prodelyvat ukunyakaza kufanele kube izikhathi 2-3 ngesonto. Lapho lesi sivivinyo kwenziwa 3 amasethi 25 Hlala-ups.

Njengoba kulula ngokushesha ekhiphela up indlu, uzame ukwenza zonke isinyathelo esifanele. Ngokwesibonelo, ukuze senze wokunyathelisa enhle, imilenze kufanele bufakwe (ivele iyichilize ngaphansi kombhede) futhi ngezikhathi ezithile nivuse esifubeni, kuyilapho kungaba ukusonta kwelinye direction bese kwenye indawo. Phinda umsebenzi kungaba Njalo ngemva kosuku olulodwa, ne isibalo amasethi akugcini.

Indlela ukuzivocavoca imishini?

Umklamo ezivamile, okuyinto kungasiza ekwakheni umzimba enhle ekhaya ibha evundla Amabha ngokulinganisa. Ukudonsa eba esifubeni ehlombe ibhande, nezandla. Ungasebenzisa ubhaka ukulayishwa ukuba nomphumela omuhle. Lo msebenzi wenziwa ukuze emasethi lambalwa izikhathi 10.

Njengokulindelekile, bonke ukunyakaza kufanele kwenziwe ngendlela efanele. Ngokwesibonelo, ngeke siphumelele ngokwengeziwe uma kuheleza isandla libanzi. Uma ungazi ngokushesha kangakanani akhishwa up ku nemigoqo engalingani, sibheke izincomo zethu. Ngokwesibonelo, i-Zama enhle cindezela ukuya Ibha eyodwa lapho esiswini, futhi ngakolunye ukulungisa imilenze. Khona-ke mane ulandele ukuvelela isiqu.

Dips kuzosiza ekhiphela up esifubeni kanye izingalo. Ukuqeqeshwa kufanele kwenziwe izikhathi ezimbalwa ngesonto, kodwa phakathi kwazo kumele okungenani ibe ngosuku olulodwa ikhefu. Okokuqala, isikhathi ukuqeqeshwa akufanele budlule amaminithi 40. Khona-ke kungenziwa lenyuke amahora amaningana.