Ezemidlalo UkufanelekaYakha kwemisipha

Indlela yokwenza emahlombe ebanzi ngaphandle ejimini?

Bonisa zokuthuthukiswa emalungeni ehlombe kukhona inqubo kahle elula, kodwa eyisebenzisa kuyoba nzima ekuqaleni. Ukuvimbela ukulimala, Ukwenyela, kufanele siqiniseke yokwelula yakho emalungeni ehlombe. Futhi, ukucacisa yakho umkhawulo isisindo bese uqale nge umthwalo nengxenye. Uma nje thatha isisindo esiphezulu, ukulimala nje enikeziwe.

Ukuqeqesha amandla

abasubathi Novice ngizibuze mayelana nendlela ukwenza emahlombe ebanzi. Kodwa ukuze bafeze ukuqeqeshwa nsuku zonke akudingekile. Akuve okwanele Kwesinye isimiso somhlangano wango izinsuku 4-5. Khetha bona umzimba ezimbalwa eziyisisekelo futhi enze 5 amasethi (izindlela) nge 10-12 ezinikezwa. abasubathi Novice kudingeka ukuba anake ngokukhethekile ukuba ngokwakhe, hhayi esetshenzwa ngokweqile umthwalo esiphezulu, kodwa ungakhethi izinsimbi ukukhanya kakhulu.

Ngaphezu kwalokho, uma ucabanga ukuthi ungenza kanjani emahlombe ebanzi, ufunde umzimba ezithile eziyisisekelo.

Umthwalo emahlombe, njengoba kushiwo ngenhla, kungaba ngemva emalungeni gaphambi. Emva kokuqeda i-elifudumele-up, sincoma wenza lokhu: Thatha dumbbell noma barbell entanyeni bese ulandela omunye indlela izivivinyo oluzayo.

Ithiphu: Uma ebhentshini ngenxa ikhanda ngemuva, njalo ngishayele sokukhwelana. Lokhu kuyadingeka ngenxa yokuthi le deltas ukukhathala nokuqaqamba kwemisipha ingalo, umthwalo kuba yingozi.

Ukuphakamisa izingalo nge dumbbells ezandleni zakhe.

Omunye ezemidlalo, lapho Igxila ukuhlola zonke kwemisipha - kuyinto sawo esiningi. Ehlombe umzimba zifakwe ukuqeqeshwa, kanye ukuzuzwa imiphumela, umthwalo iyakhula. Ukusebenzisa kufinyeleleke kakhulu - ukwenyusa emahlombe ne isisindo ezandleni zakho.

Ithiphu: Ukuze wenze ekusebenziseni nge amplitude esiphezulu, elula ezinhle lokuqala emahlombe. Kuze kube yimanje hung esimweni esikhululekile ku bar noma oluvundlile, kancane okwenza silingo (10-15 cm kuphela).

Ungafuni zisebenzisa isisindo esiphezulu, noma imikiswe emahlombe, futhi i-akhawunti akwazi ukugcina umgogodla ngoba umthwalo ezengeziwe.

Phakathi umsebenzi nge umoya-eliyifa, wena usekela esifubeni usesimweni ngqo, okusho ukuthi imisipha nokusebenza ngamandla.

Isandiso izingalo esitshekile phambili.

Ukufunda sendlela yokwenza emahlombe ebanzi. Ukusebenzisa elilandelayo - lesi sandiso yanjalo esandleni sisinye, encike phambili. Ukuze wenze lokhu, umzimba cant ukuba evundlile, kude nonyawo esandleni zokusebenza nibeka phambili. Ibanga phakathi kwemilenze - ububanzi ehlombe. Kancane ukuguqa yakho futhi sithathe dumbbells. Ngomusa ugobisela ingalo yakho endololwaneni at 90 degrees noma ngaphezulu. Ingxenye engenhla ingalo ke indiza izindlu - lena isikhundla sokuqala. Bamba ingalo endaweni efanayo, donsa, ubambe umoya bese uyaqondisa ingalo yakhe emuva up ngangokunokwenzeka bese ubuyele isikhundla ukuqala bese exhale.

Sibheke indlela yokwenza emahlombe ebanzi. Ungakhohlwa mayelana umzimba okujwayelekile ukuthi ukuthuthukisa imisipha ehlombe. Futhi isethi ewusizo umzimba ukuze izandla - imali ebhange dumbbells esandleni, kweSikole dumbbells ngemuva ikhanda lakho, ephakamisa dumbbells phambi kwakho, push-ups, donsa-ups kubha, kanye sivivinyo ejimini ne isisindo esengeziwe.

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