Kanjani ukwenza umzimba for kwamathanga kwangaphakathi

Ngenxa yokuthi ukuhamba ayisetshenziselwa cishe kwangaphakathi ethangeni imisipha, le ngxenye yomzimba esifazane phathelana okuxekethile ngeminyaka namafutha umzimba aqoqana. Ngaphandle ukuqeqeshwa okubhekiswe le nkinga inga- ixazululwe. Ngakho-ke, Obonisa for kwamathanga kwangaphakathi izikhathi eziyisithupha ngesonto, Kutlhogekani ngokurhabako ukuhloma imilenze toned futhi uzilungise kahle. Umthelela umthwalo sithuthukiswe azobonakala ngemva ezintathu kuya amane amasonto. Khona-ke, ukugcina isesimweni umzimba for kwamathanga kwangaphakathi kumele kwenziwe okungenani kabili ngesonto.

Umzimba for kwamathanga kwangaphakathi

Izincwajana zemininingwane ngempela iqala imisipha elifudumele-up, noma enye kalula ukudonsa noma zilimaze. Ngenxa ukukhanya ukugijima efudumele-isicelo, ukweqa intambo, khahlela encane izinyawo zabo, nokuzikhulula.

1. Nakuba phezu mat (ngemuva), imilenze kufanele avuswe engela ayosho. Made yokuzalanisa nolwazi ngejubane kancane luze sithule. Kokunye indlela kumele kwenziwe 20 ezinikezwa.
2. Ngohlangothi sakhe sokunene, enze mahi flat futhi onezinkinga unyawo lwesobunxele i-engela 45 degrees imizuzu emibili. Khona-ke ukushintsha side kanye ukunyakaza efanayo kuyenziwa kwesokudla.
3. Kokuqala isikhundla - ngohlangothi yakhe. Ufuna ukwenza izimisele mahi ngesikhathi edolweni ngonyawo lwakhe.
4. Standing lakho konke okuhamba ngezine, kumelwe uthathe umlenze owodwa, kuse ecaleni kanye uyoluphakamisa. Sine ukwenza 15 ezinikezwa (kwesokunxele bese kwesokudla).
5. Standing phansi, kufanele uyikhama okhalweni ezincane ibhola uhambe naye imizuzu ayisithupha.
6. Standing nge emuva flat, udinga ukusakaza imilenze yakhe ngaphandle kwamasokisi ngaphandle. Okwenziwe 20 squats. Ngesikhathi ukunakekelwa esifanayo kumele kuthathwe ukuthi uyoba yikho ngesikhathi emathangeni ezimfushane yilezi parallel phansi. Okwenza ukuba le ndaba,-sit-ups ukwenziwa nasezinzwanini.
7. Imilenze ebanzi ahluke, udinga ukuhlala phansi ekujuleni omunye wabo. Ngaphandle oqeda umzimba, ukuhambisa umzimba unamandla nesisindo somzimba ngakolunye. Kulokhu, umlenze side kufanele ukuphumula ingaphakathi unyawo. Kumelwe wenze okungenani 15 ezinikezwa.
8. Standing embhoshongweni yanjalo enze ukukhahlela senhliziyo eceleni. Ukuze izinkinga umsebenzi, kubalulekile ukusebenzisa izinsimbi. Umlenze ngamunye wenziwa 25-30 kwemizwelo.
9. Standing ngqo, kudingeka wenze enye eceleni lunges kuse ecaleni (noma okudlulisa) futhi phansi ezimfushane. Okwenza ukuba umzimba dumbbells esetshenziswa.

Umzimba for kwamathanga kwangaphakathi engenziwa nalapho ukugibela izitebhisi. Ukuze wenze lokhu, kumele qondanisa ngokugcwele kwedolo. Layisha izinyathelo kuyinkimbinkimbi ngesinyathelo.

Ehholo kwezemidlalo ifakwe umzimba for kwamathanga kwangaphakathi zenziwa usebenzisa simulators. amadivaysi Lula - lokhu band Wegazi abami iqakala, ukusetshenziswa pancake kusuka emugqeni ngesikhathi squats. Indlela ephumelela kakhulu umsebenzi mechanical for kwethanga kwangaphakathi - nomthumbi, okuyinto yakhelwe imisipha nomthumbi. Inama sisindvo semikhakha ekhethekile, okuyinto kudala ukumelana ezingeziwe ukwehliswa futhi dilution zezinyawo.