Kanjani ukwakha entanyeni ekhaya: izici izibonelo kanye umzimba

Uma ungazi indlela ekhiphela up entanyeni ekhaya, kodwa kakhulu uyayifuna, i-athikili yethu kuyokusiza kwenze masinyane. Ngomqondo onabile, ngaphandle ejimini, futhi, kungaba ukwakha yemisipha, kodwa kufanele kwenziwe ngokucophelela, ngoba ungakwazi silimala.

Ngakho, zonke izivivinyo zenzelwe ukuze kufuthwe entanyeni, zingahlukaniswa zibe amaqembu amaningana: ukunyakaza, esebenzisa isisindo ayo, amagobolondo owengeziwe (dumbbells noma izinsimbi), kanye lokunqoba ezandleni ukumelana. Uhlobo ngalunye kumele kusetshenziswe iqembu elithile abasubathi. Ngokwesibonelo, ngaphambi kokuba futha entanyeni at kwezimo ikhaya newbie, kufanele ukulungiselela bese ukhetha umzimba okuyiwona udinga izingalo ukumelana. Iqiniso lokuthi eziyinkimbinkimbi esinjalo singabiza ephephile.

Ngokwesibonelo, ungakwazi abeke izandla zombili ebunzini lakhe bese ucindezela kuso. Kulokhu, kufanele abe ukumelana ikhanda, lapho Imisipha yentamo up esishubile. Movement akufanele sibe nokhahlo. Lesi sakhiwo kuhilela Nyakazisa ikhanda kwesokudla noma kwesokunxele, emuva naphambili, futhi uphendukela ohlangothini ekumelaneni. Zonke umzimba kumele kwenziwe emasethi lambalwa 15 rep. Nokho, umfutho kanye nesikhathi ukuqeqesha kuncike empilweni nokuthi leso senzo senziwe ngokomzimba imfanelo umuntu. Novice kungcono ukuqala ezinikezwa ambalwa.

Manje sibheke indlela ekhiphela up entanyeni ekhaya ngosizo isisindo ayo. Lena akunandaba ngempela. Ungakwazi umane wenze "ibhuloho ', isidingo ukuhlela imilenze ebanzi ngokwanele, futhi esikhundleni bathembele ikhanda ngezandla. Ngokwemvelo, lokhu kusho umsebenzi kumele kwenziwe mat. Manje, zama Roll ikhanda bacondze etindzaweni letehlukene. Yenza noma yini edingekayo kakhulu ngokushelela. Novice kangcono hedging izingalo zakhe. Ngokwemvelo, kufanele izivivinyo kwenziwe eziningana izindlela, eziqala 5 ezinikezwa.

Manje ake sibone ukuthi kanjani ekhiphela up entanyeni nezinhlamvu ezengeziwe. Ukuze wenze lokhu, udinga i-ring kusuka emugqeni noma dumbbells. Kufika kufanele kuqale isisindo encane futhi kancane kancane ukwandisa ke. Ingabe umsebenzi nge umthwalo kungaba elele phansi, uhlezi noma umile. Ukuze asebenze isikhundla lokugcina udinga wayibhinca eside ukuba igqoke ekhanda, futhi okungazange kube lizonamathiselwa umthwalo. Manje zama pick it up. Move kuphela emahlombe nasekhanda. Kulula ukwenza lesi sivivinyo elele phansi. Ukuze wenze lokhu, ungavele ufake umthwalo emabunzini, bese uphakamise wehlise ikhanda.

Uma ungazi indlela ekhiphela up the dumbbells entanyeni, wenze lokhu: siphakamise izingalo nge dumbbells zifana kuya phansi kanye ukukhiqiza yabo flexion-isandiso. Ngaphezu kwalokho, kungenzeka ukuba ukudonsa ukuze amagobolondo kwesilevu imile. Izindololwane ngesikhathi isehlukaniso efanayo esandleni, waphakamisa kwamahlombe akhe. Noma yimuphi bephakamisa ibha inhloko yakhe isikhungo kunomthelela Intamo enhle enamandla.

Sicela uqaphele ukuthi uhlobo kakhulu imisipha yakho ngeke akwazi, ngakho-ke, zemininingwane kungekho izikhathi ezingaphezu kuka-3 ngesonto. Ungakhohlwa ukuthi udinga ukwenza umzimba ezimbalwa izindlela eziningana, phakathi okufanele ukuphumula. Manje ngoba sewuyazi ukuthi indlela ekhiphela up entanyeni ekhaya ngokuzimela, ngempumelelo futhi ngokuphepha.