Kanjani ukuze ufunde ukuze uhambisane kubha izikhathi 30: incazelo ubuchwepheshe, izindlela kanye nezincomo ochwepheshe

Eminyakeni yamuva, ingxenye okuqhubekayo isintu sonke isikhathi ngaphezulu siyinakekele ngayo impilo yabo. Omunye Izingxenye ezisemqoka Umuntu ophilile udinga umzimba toned.

Qinisa uzimele kwemisipha best zokuzivocavoca ezikhethekile, kodwa hhayi wonke umuntu efuna isikhathi nemali, ngisho abantu ke abaningi bathanda ukwenza ezemidlalo ongaphandle.

Omunye inketho amakilasi okunye ejimini umzimba kubha ovundlile.

Inzuzo undoubted kwebha ovundlile wukuthi ungakwazi ukuyifaka endlini yakho noma egcekeni, futhi akuthathi isikhala esiningi. Uma ungafuni ukuthenga siqu emugqeni wakho ovundlile ke cishe njalo inkundla yonke egcekeni uzothola lo muzi Simulator ngokuphelele khulula. By the way, kubha, awukwazi kuphela uhambisane, kodwa futhi ukuze uqinise imisipha besisu.

Kulesi sihloko uzofunda indlela ukufunda ukuze uhambisane kubha izikhathi ezingu-30.

Imisipha ezisebenza lapho enza wokudonsa ups

Bonisa kubha zinhle ukuthi ngesikhathi ukubulawa kwabo akusebenzi elinye iqembu imisipha, futhi zonke imisipha esifubeni, futhi ngokushintsha isango, ungakwazi ukwandisa noma ukunciphisa ukushuba umthelela esayithini ethile.

Ngakho, ake sibheke ukuthi imisipha kuthiwa tensed lapho ukhipha kubha:

• latissimus dorsi noma "amaphiko".

• imisipha Trapezoid emuva.

• Muscle flexors futhi extensors ibhodi lemisindo (phakathi indololwane futhi emabhulashini).

• Biceps.

• Imisipha besisu njengoba etshekile futhi uqondise esiphambanweni, kodwa futhi imisipha obhekene eqondisa le esifubeni.

• I ezingemuva ngemishayo deltoids.

Njengoba ubona, ukuqeqesha kuleli Simulator kuyoyixazulula eziningi izinkinga zakho, ikakhulukazi uma inqubo yakho ilungile wokudonsa ups kubha.

Proper ukuphefumula amasu

I oyisisekelo lapho kwenziwa noma yimuphi umsebenzi ngokomzimba - kuba ukuphefumula kahle. Ukwephula imishini yokuphefumula lapho ezihambayo up hhayi kuphela kakhulu ukunciphisa ukusebenza umzimba, kodwa futhi kuholela ezinkingeni ezinkulu zempilo, ezifana ukuhlukumezeka okunzima amathambo wesibeletho kanye akwazi ukugcina herniated.

Proper inqubo wokudonsa ups kubha ovundlile icuketse letigaba elandelayo ukuphefumula:

• Ngaphambi kokuba uqale ukwenza silingo-up, wena sengidonsa umoya, ugcwala emaphashini akho ngomoya ngangokunokwenzeka.

• Ngesikhathi wokudonsa ups wena exhale, ukukhulula kakhulu ngendlela ukukhanya kunokwenzeka.

Breathing kule oda, wena ukuthathelwa umshuwalense ukuze umelane imiphumela okungenhla futhi kusukela isandiso kwemisipha encane.

Khumbula ukuthi yikho okunzima kunakho konke yanoma yimuphi umsebenzi uqiniseka ukudlala kwi exhale.

Technique wokudonsa ups

Ukuze usebenzise ngemuva kokuthi yibona abathole imiphumela ezithenjwayo, kubalulekile ukwenza umsebenzi ngendlela efanele.

Njengoba catch 30 ngaphandle zingaphazamisi izikhathi kungenzeka kuphela ngokulandela yonke imithetho, ake uthole kangcono inqubo lokhu:

• Bamba ngezandla zombili isango ibha ovundlile, okuyinto oyikhethile ngokwabo. Isithupha kufanele njalo kube ezansi.

• Ukugcina imithetho zokuphefumula uqala ukuba some kuze kube kwesilevu sakho sivuliwe ukuphakama 2 cm phezu oluvundlile. Kulokhu, noma kunjalo ungalilahli jerks. izinyawo zakho kufanele yayicindezele nomunye noma kancane evulekile.

• Kulula futhi ukuze ubuyele indawo yokuqala.

• Phinda umsebenzi kanti futhi kaningi ngokuthanda une amabutho ngokwanele. Kufanele ngokulinganayo ukudonsa kokubili izandla futhi ohlangothini umzimba. Musa wriggle sigibele spurts. Uma ukhathele ngaphambi kokuthi inombolo esivezwa of wokudonsa ups, ukuzobhidliza umsebenzi ku izindlela ezimbili.

Kukhona omunye umthetho ngaphezulu

Nge kancane edonsa ukuba ngokushesha athole yemisipha futhi okusheshayo wokudonsa ups uba mobile kakhudlwana futhi ezandleni zakho, futhi ngenxa yalokho iziteleka buqina kakhulu, nakuba kuleli cala, imisipha ayibi ngokushesha.

izinhlobo bacabangisise

Ngaphambi kokufunda kanjani ukuze uhambisane izikhathi 30, ake sibheke ezinye bacabangisise udinga ukukhokhela ukunakekelwa okukhethekile.

Abantu abaningi bacabanga ukuthi kukhona umehluko omkhulu kangakanani libeke izandla zakho lapho edonsa. Lo mbono uyiphutha, ngoba ukuqonda ukuthi yiziphi imisipha uhlobo kakhulu ngesikhathi umsebenzi.

Kukhona emihlanu izinhlobo bacabangisise:

• Nciphisa kuheleza ihlukile kuleyo lapho edonsa ibhulashi ngokoqobo agxishiwe ndawonye. Le ndlela yasebenza esihle imisipha ibhodi lemisindo futhi izikhwepha zomfana.

• ukubamba Wide zihlukaniswa yokuthi ngenkathi egijima izingalo eyeluliweyo ngangokunokwenzeka. Kulesi umsebenzi, uyoba opha ngemuva. Ukuze aphumelele ngokwengeziwe umsebenzi, baqonde ibha iminwe ezine ngokududula isithupha sakho eceleni.

• ukubamba Jwayelekile kusho indawo izandla ehlombe-ububanzi ngaphandle. Lokhu kuzosebenza ngendlela efanayo sonke imisipha yakho.

• ezixutshiwe ukubamba - leli lungiselelo, shayela esandleni umuntu, njengenjwayelo, kuyilapho Ngakolunye uhlangothi osontekile ngaphakathi.

• Reverse ukubamba - ukuxubha kokubili izandla ezaphendukela kulo ngaphakathi.

Yini evimbela ukuba abambe kuze phezu Zama lokuqala?

Uma umuntu ikude ezemidlalo wazibuza: "? Kanjani ukufunda ukuze uhambisane kubha izikhathi 30" - leli khono ngokushesha, cishe eziningi it ngeke, ngoba ukuba khona eziningi izithiyo:

• isisindo okweqile - yezinkinga eziyinhloko ebezingathuntubeza kokuqina. Umuntu nale ethile kuyinto ukukhulisa hhayi kuphela isisindo amathambo abo imisipha, kodwa eziningi nezinye ezifakwa engadingeki.

• Uhlaka engaqinile kwemisipha. Ngaphambi ufunde indlela ukuze uhambisane kubha izikhathi 30, kufanele aqinise imisipha ezisebenza lapho enza wokudonsa ups, kokubili main nasizayo.

• engalungile ukusebenza inqubo. Awusoze uthole ilungelo ukwenza wokudonsa ups, uma wonke amaqembu imisipha yakho ukusebenza bayishaye.

Ungafunda kanjani ukubamba up on ibha ngeqanda

Uma ungakwazi ukwenza noma wokudonsa ups efanele, khona-ke kufanele kancane kancane ukuya nokuthuthukisa ithekhnoloji.

Ngakho, ake sibone, indlela ukufunda ukuze uhambisane kubha izikhathi 30, kancane kancane ukuqeqesha imisipha adingekayo:

• ukulengiswa Simple kubha - wokuqala futhi mhlawumbe ekusebenziseni kakhulu elula. It itholakala lokuthi obukade bekotele ibha futhi hung phezu kwakhe isikhathi eside ngangokunokwenzeka.

• I wagxila ezimbi. Iphuzu kule umsebenzi ukuthi uqalise kuphela ingxenye wokudonsa ups yesibili. Ukuze wenze lokhu, kufanele elenga izingalo bent, futhi kwesilevu kulokhu Kufanele ube ngaphezu bar, uma ungatholi ukuze uhambisane kulesi simo ngokwakho, situlo lifake endaweni noma cela umngani usizo. Kule isikhundla, kancane ubuyele sokuqala (vis). Ingabe 5-7 ezinikezwa 3 amasethi.

• Sebenta nemlingani wakho. Uma wenza lesi sivivinyo uzodinga basizane. Kumele some phezulu ithimba-mate futhi enze negative ukwelula ngokwakho.

• Amakilasi kwi Simulator ekhethekile. Lolu hlobo ukuqeqeshwa iyona elula kunazo, kodwa hhayi kahle. nencazelo yalo itholakala lokuthi ukuthi wokudonsa up iqinile ngendlela Simulator ekhethekile, esiza ukubamba lo msubathi phezulu. Plus le ndlela wukuthi idigri ukusiza Simulator kungase kushintshwe.

• Ukudonsa usebenzisa ukuma. Nale edonsa wena wenze umsebenzi esitezi amplitude. Obambele ngaphansi ibha ovundlile ngezinsimbi zesihlalo ongaphakeme noma sezinyawo, yima-ke futhi wagxuma, Ilokhi kwibha ne izindololwane ibheke ku-90 degrees, dovypolnite umzimba kuphela.

Uhlelo 30 wokudonsa ups

Njengoba imisipha kumele anikezwe isikhathi ukukhula, ukwenza izivivinyo echazwe uhlelo ngokusebenzisa usuku:

• Mash ngosizo umzimba ezikhethekile emuva, izingalo kanye emahlombe.

• Qinisa evamile ukubamba wonke izikhathi 10.

• Rest imizuzu 1.5.

• Qinisa kuheleza ewumngcingo izikhathi 10.

• Rest imizuzu 1.5.

• Qinisa kuheleza reverse izikhathi 10.

• Ukuphumula 5 - 7 emaminithi (ngalesi sikhathi, ungenza izivivinyo, musa kuthinte imisipha izingalo, emhlane nasemahlombe).

• Qinisa kuheleza evamile inombolo enkulu izikhathi (uzame ngokuhamba kwesikhathi ukwandisa isibalo wokudonsa ups 30).

Sesihlole wonke amaphutha kanye izici ukuthi ukuvimbela ukusebenza efanele wokudonsa ups, baye wachaza ngokuningiliziwe inqubo efanele futhi wayichazela indlela, kancane kancane ukuqeqesha imisipha ukuza kuye. Manje ngoba sewuyazi ukuthi indlela ukufunda ukuze uhambisane kubha izikhathi ezingu-30.