Toning imisipha besisu: 25 umzimba umhlabeleli

Kufanele sivume ukuthi umzimba besisu eziyisisekelo akulona ethokozisa isimanga kanye kujabulise e kuqalisa. Ngaphezu kwalokho, isithembiso sokuvuswa nje yomzimba eyehlayo ngokuphelele wonke umuntu, akunjalo ngaso sonke isikhathi indlela ephumelela kakhulu uthinte imisipha besisu. Uma ukungicika ngokuvuswa umzimba, sekuyisikhathi ukubheka neminye imicikilisho ezithakazelisa kakhulu, engavamile futhi ezisebenzayo lapho sibhekene imisipha cindezela.

Izandla ngemuva ikhanda lakhe isikhundla lisalele

Udinga ukuba alale ngomhlane, ukukhulisa emilenzeni bese ukuguqa zabo bese phakamisa nezandla. Ngemva kwalokho, ubhapathizelani izandla ngemuva ekhanda lakhe, bese uyaphakamisa ukuba ezingasigcinanga isikhundla sazo sokuqala. Uma kunesidingo, sebenzisa dumbbells. Kokunye indlela kutuswa ukwenza mayelana 15 rep, kodwa ungakwazi ukuzivumelanisa esimweni kwakho kwamanje ngokwandisa noma ukunciphisa isibalo.

Imibuthano usebenzisa ibhola

Thatha ibhola ezandleni zakhe futhi ume ukuze izinyawo ehlombe-ububanzi ngaphandle. Thatha ibhola bese uqale okuchaza imibuthano emoyeni. Pheqela ibhola izikhathi eziyisishiyagalombili kwelinye direction, bese uguqula isiqondiso bese uphinda. Medicine ibhola - lena yinto kufanele uthole nakanjani uma ufuna ukwenza umzimba ngempumelelo njengoba izicubu besisu namanye amaqembu imisipha. Kulokhu, okudingeka ukwenze imibuthano olubanzi kangaka, + njengoba kuthanda wena, ngaphandle eguqa emuva yakho.

edlulisa ibhola

Lala phansi, ubambe ibhola Gymnastic mabaphakamise izandla ngebhola phezu kwakhe, futhi uphakamise imilenze yakho. Ngemva kwalokhu, yehlisa izingalo nemilenze zibheke bese ubamba zibayise phansi. Wagcine futhi, kodwa kulokhu ubamba ibhola phakathi kwemilenze yakhe, hhayi esandleni sakho. Nalapha futhi, yehlisa izingalo nemilenze, ukugcina izinyawo ibhola. Khona-ke aphinde Gcina izandla nezinyawo, futhi futhi sidlule ibhola kusukela izinyawo ezandleni. Phinda izikhathi 10-20, kuye nesimo sakho somzimba.

Kusukela "Uhlu" kuya "jika"

Thola phansi futhi ubeke izandla zakho eceleni komunye. Lean kubo futhi ngezinyawo zabo, bese ukuguqa yakho bese phakamisa ukhalo lwakho ukuze isibalo "etafuleni". Bamba lesi sikhundla, bese ubuyela ukuqala lapho, kodwa musa zehlela phansi, bese sithi ukuhlaba ikhefu ukuze izandla. Kuzomele uhlale kulelo isikhundla isikhathi esithile, bese phakamisa ukhalo bese uphinda lokho esakwenza ngaphambili. Ingabe 12-15 ezinikezwa umzimba, bese kuphela ukubuyela esikhundleni sazo sokuqala, bephonsa ukhalo nasemilenzeni phansi.

twist Russian isikhundla ehlezi

Hlala phezu mat, qinisa imilenze kuye, eguqa kubo emuva enyakazayo kancane. Sithathe ukulinganiswa bese uqale turning umzimba wakho elingenhla uphendulela bacondze etindzaweni letehlukene. Vula ku izinhlangothi ezimbili ibala njengenye ukuphindaphinda, futhi kwelinye hamba ukwenze rep okungenani abantu abayishumi nesithupha.

Flutter ukhahlela nge yokuzijwayeza iribhoni

Hlala phansi, wabeka ngepeni Gymnastic kudabuke ngezinyawo zabo, abese elala emhlane wakho izinyawo zakho phakamisa bese udonsa tape. Ngemva kwalokho, baqala ukushonisa izinyawo zakhe yena, sengathi ukwenza "sikelo". Njalo nonyawo lwakho kwesokudla liyashona, ibala elilodwa ukuphindaphinda. Udinga ukwenza 10-15 ezinikezwa ngaphambi kokuthatha ikhefu. Uma ufuna kube nzima, umlenze aphansi ngezansi engela oyingozi ngaphezulu. Ngakho kuyoba nzima ukuba azigcine, futhi imisipha yakho besisu izosebenza izikhandle kakhudlwana ekufuneni. Isibalo ezinikezwa akashintshi.

Ipulangwe ku izindololwane

Thola phansi mat kubheke phansi, bese phakamisa umzimba ukuze izandla zakhe wahlala phansi kuze endololwaneni. Gcina emuva zakho ziqonde bese ubamba lesi sikhundla cishe kwesigamu somzuzu.

Athalalise dromedary

Thola ngamadolo wakho, ubambe isisindo bese ucindezela ke esifubeni. Ngemva kwalokho, ukuncika emuva, ngenkathi ugcina emuva zakho ziqonde. Buyela isikhundla sokuqala bese uphinda emadolweni.

ibhungane efile

Lala phansi uphakamise imilenze yakho, bese ukuguqa yabo ukuze yakha i-engela degrees ayisishiyagalolunye, Abut ezandleni zabo. On the exhale, qondanisa ingalo yakho sokudla nasemlenzeni wesobunxele kangangokuthi parallel phansi. Thatha indawo yokuqala kanye into efanayo kolunye uhlangothi.

Rolling imile

Rest izandla ibhola Gymnastic, ukuthatha isikhundla ukuthi emuva yakho iqondile. Ngemva kwalokhu, goba phambili, ukuvumela ibhola ukuthi unikezele ngaphansi isisindo sakho, bese usebenzisa imisipha yakho besisu ukubuyela endaweni yalo.

sokuval ibhodlela

Phakamisa imilenze yakho kangangokuthi engela phansi, bamba kubo bese ukuhambisa ndawonye. Okokuqala uthumele kubo ngakwesokudla, bamba, bese ubuyela kokuqala isikhundla bese uphinda kolunye uhlangothi.

Planck futhi badedelane

Yima ngasemnyango ibha, ngiphakamisa dumbbell. Phakamisa ingalo ophahleni, turning wonke umzimba wakhe. Bamba lesi sikhundla, buyela yokuqala, bese uphinda kolunye uhlangothi.

Yima ngomlenze owodwa

Yima ngomlenze owodwa, ukuncika umzimba wakho phambili futhi wandise zombili izingalo phambili ukuze umzimba futhi izingalo zifana kuya phansi. Ukuze ubambe ibhalansi ukudonsa enye emlenzeni emuva kanye ukuze parallel phansi.

ibhola Lumberjack

Yimani niqonde futhi indawo izinyawo ububanzi. Thatha ibhola ngezandla zombili ohlangothini olulodwa, bese sithuthe kolunye uhlangothi, njengoba uma nquma izinkuni. Buyela kokuqala isikhundla bese uphinda kolunye uhlangothi.

sikelo

Lala phansi uphakamise imilenze yakho zibheka ophahleni. Khona-ke aphansi emlenzeni owodwa kangangokuthi kwakusengathi amayintshi ukusuka phansi futhi kuhambisana phansi. Phakamisa umlenze bese uphinda nenye.

Nemithambeka ohlangothini

Bamba dumbbell ngezandla zombili futhi abaliqukulayo phezu kwekhanda lakho. Kancane bend ilungelo, uhlale isikhashana, bese bend ngakwesobunxele.

inja inyoni

Thola lakho konke okuhamba ngezine, ngemuva okufanele kuqonde, bese ucindezela ezihambisanayo. Phakamisa bese udonsa nasengalweni phambili, ukunweba umlenze wakho kwesokunxele ngenkathi edlule. Buyela kokuqala isikhundla futhi enze into efanayo, ukushintsha ezandleni nasezinyaweni.

Ipulangwe ibhola

Yima ngasemnyango ibha, izinyawo ejimini ibhola. Khona-ke kancane Roll yona ngokwayo, futhi lokhu kuphakamisa ukhalo phezulu kuze umzimba wakho ngeke yakha i-engela 90 degrees. Khona-ke buyela indawo yokuqala kanye uphinda.

Ipulangwe nge ushintsho izandla nezinyawo

Yima ngasemnyango ibha, bese uyaphakamisa futhi ukuyikhipha ngakwesokunene sakhe, lift futhi aqhele umlenze ngakwesokunxele. Bamba lesi sikhundla, bese ubuyela original nokushintsha ezandleni nasezinyaweni.

Planck jump

Yima ngasemnyango ibha, bese ukudonsa gxuma izinyawo phambili futhi ilungelo. Jump emuva bar, bese uphinda ngakolunye uhlangothi.

Side wayibhinca endololwaneni

Yima kwibha eliseceleni, osizweni ngendololwane, isandla sakhe nezinye goba endololwaneni. Endololwaneni esandleni okungukuthi phezulu, yehlisa phansi arc, bese ubuyela ukuma okuthi ukuze kuqaliswe umsebenzi.

Inja elunguze

Thatha inja pose, ebheke phansi. Ngokushesha ngemva kwalokho ukudluliswa zonke isisindo sakho ezandleni zakho futhi alethe kwedolo kwesokunxele ebusweni, bese phakamisa omunye imilenze ngangokunokwenzeka. Khona-ke ukwehlisa ukuze kungathatha ukuma okuthi ukuze kuqaliswe umsebenzi. Isinyathelo esilandelayo ezokhipha izimo okufanayo umlenze okuphambene.

ball Alfabhethi

Thatha ibhola, yimani niqonde, imilenze usethe ububanzi ngaphandle. Donsela ibhola phambi kwakhe ezandleni bese uqala ukubhala ngalo zamagama emoyeni. Ungakwazi kancane kancane enze izinhlamvu ezingasho.

Pose skier nge ematfuba

Yima endaweni le skier sika ngokuthatha dumbbell ngesandla esisodwa. Qala ukuphakamisa dumbbell, eguqa ingalo endololwaneni. Yenza lokhu kwesigamu somzuzu, bese ushintshele izandla.

isigayo

Thatha dumbbells amabili, elilodwa esandleni sisinye, yimani niqonde, imilenze usethe ububanzi ngaphandle. Ugoba udedele dumbbell emlenzeni yokuhamba okhalweni lwakho kolunye uhlangothi, kanye Ngakolunye uhlangothi kufanele aluthole udumo olulinganayo ngaphezu kwekhanda lakhe ke kufanele senze okufanayo, kodwa ohlangothini oluhlukile.