Ubunzima bokuzilolonga kuphuhliso lwamandla

Ngokomyinge, umntu uphulukana malunga nekota yokuqina komsipha wakhe ngeminyaka engama-70 kunye nesiqingatha sakhe ukuya kwi-90s. Yenza kuphela imithambo ye-aerobic akwanele. Ukuba awuzilondolozeli uqeqesho lwamandla, uya kuba buthathaka, kwaye ukusebenza kunye nokusebenza kuya kuncipha.

"Thatha kwaye wenze" ukupeyinta ubunzima beeklasi zophuhliso lwamandla. Unokufuna uluhlu lwe-inventri eyongezelelweyo kwifom ye-dumbbells kunye nerabha yomzimba. Kodwa ukuba utsha, ungasebenza kuphela ngobunzima bakho. Kwakhona, ungalibali ukwenza umsebenzi omncinci ngaphambi koqeqesho oluphambili-umsebenzi we-aerobic kangangemizuzu emi-5 ukuya kweli-10 iya kwanela. Yenza iiseti ezi-1-3 zomsebenzi ngamnye kuxhomekeke kuqeqesho lwakho lomzimba.

1. I-fucks

Into ebandakanyekileyo: Iibhokisi, iiTons ezinyathela, i-quadriceps, caviar. Ungayenza njani:

1. Yima nkqo, imilenze ngobubanzi bamagxa.
2. Ukuya phambili ngonyawo lwasekunene, ukugoba idolo lakho kwii-angles ezifanelekileyo. Qiniseka ukuba ayiphumezi kwiminwe yonyawo. Ithanga kufuneka lihambelane nomgangatho. Idolo lomlenze wasekhohlo lithathelwe emhlabeni, kodwa aliyikhathaleli. Bamba umqolo wakho ngqo, nyusa. Bambelela kwesi sikhundla kwimizuzwana emi-5.
3. Buyela kwisikhundla sokuqala. Phinda lonke unyawo lomnye umntu.

⏱ Phinda izihlandlo ezili-10 ukuya kwezi-12.

2. I-squats ngezandla ziphakamisa

Yintoni ebandakanyekileyo: Ii-buttocks, i-quadriceps, caviar, triceps, izihlunu zegxolo, zibuyele amagxa. Ungayenza njani:

1. Yimani nkqo, faka imilenze amathanga amancinci amancinci. Izandla zizolulele emzimbeni. Thatha i-dumbbells ukuba ufuna ukonyusa umthwalo.
2. Izandla zigoba emanzini, ziphakamise iibhulashi ngaphezulu kwamagxa, isundu yanda kwicala elingasemva.
3. Kancinci i-squat, ephosa i-hips ezantsi, kwaye uqinise iibhutsi ngasemva. Qiniseka ukuba amadolo angayi ngaphezulu kweminwe yemilenze. Gcina umqolo wakho ngqo.
4. Tsala umzimba phezulu kwaye ucofe izandla zakho ngaphezulu kwentloko yakho.
5. Buyela kwisikhundla sokuqala.

⏱ Phinda izihlandlo ezisi-8 ukuya kwezi-12.

3. Cola

Yintoni ebandakanyekileyo: Imisipha yemilenze, i-bark, umva, isifuba, amagxa. Ungayenza njani:

1. Lala esiswini. Phakamisa, uxhome ii-ellows kunye nengalo. Unyawo kwiminwe yakho. Lungisa umzimba kumgca othe tyaba. Qiniseka ukuba i-lo igciniwe, kwaye iibhlogo azizange zisela.
2. Bambelela kwesi sikhundla ubuncinci imizuzwana engama-30. Unganciphisa okanye uyongeze ngeli xesha usekwe kuqeqesho lwakho lomzimba. Ukucombulula umsebenzi, phakamisa enye yemilenze kwaye ulungise le nto.

4. Cofa phezulu

Yintoni ebandakanyekileyo: Cinezela, iTriceps, amagxa, izihlunu zamabele. Ungayenza njani:

1. Yima emgqweni kwizandla ezinde. I-Palms kwinqanaba lamagxa. Iinyawo zimi ecaleni kwemithi yeenyawo. Umzimba wonke uphakanyisiwe, ukhumbuza iBhodi.
2. Ziphambise izihlunu zegxolo kwaye uhle ezantsi, ugobe izandla zakho kwimithambo. Isifuba sakho kufuneka siphathe phantsi. I-elbows icinezelwe emzimbeni. Ukuba ufuna ukuqhuba lo msebenzi, cwangcisa izandla zakho ngokubanzi kwaye uqhawulo-mtshato luye kumacala. Ukuqhubela phambili ukunciphisa umthwalo, yenza ukucofa, ukuma emadolweni akho.
3. Buyela kwisikhundla sokuqala.

⏱ Phinda izihlandlo ezisi-8 ukuya kwezi-12.

5. Ukuphakamisa ii-dumbbells ngaphezulu kweentloko zazo

Yintoni ebandakanyekileyo: amagxa e-mubles, izandla kunye nesifuba. Ungayenza njani:

1. Yima nkqo, hlala imilenze ububanzi bamagxa, amadolo agobe kancinane. Thatha isandla ngasinye kwi-dumbbells, siphakamise kwinqanaba lamagxa. I-elbows icinezelwe emzimbeni kwaye ijonge phantsi. I-Palm yandisa umva umva.
2. Tsala izandla phezulu, ukuphakamisa ii-dumbbell ngaphezulu kwentloko. Amagxa asezantsi, musa ukuqhayisa entanyeni. Bambelela kwesi sikhundla kwimizuzwana embalwa.
3. Phakesela izandla zakho ukuya kwinqanaba legxalaba ngokuthatha indawo yoqobo.

⏱ Phinda izihlandlo ezisi-8 ukuya kwezi-12.

6. Ulwandiso lwezandla

Yintoni ebandakanyekileyo: I-triceps, izihlunu zamagxa. Ungayenza njani:

1. Yimani tye, fakani iinyawo zakho. Kwisandla ngasinye, thatha iidumbbells. Gobe ​​amadolo akho kwaye uxhase phambili kwi-angle ye-45 degrees. Phakamisa ii-elbows zakho, kufuneka zicinezelwe i-torso. Zigobe kwii-angles ezifanelekileyo.
2. Cacisa izandla zakho kwaye ufumane intende ngasemva kwakho. Umqolo uthe tye, i-loin ayigoci. Kufuneka uve imbambano ye-triceps.
3. Buyisela izandla zakho kwindawo yokuqala.

⏱ Phinda izihlandlo ezisi-8 ukuya kwezi-12.

7. Ukuzalwa ngesandla kumaqela

Yintoni ebandakanyekileyo: Imisipha yebele, i-spin, amagxa, izandla. Ungayenza njani:

1. Ukuma nkqo, faka imilenze kunye, ugobe amadolo. Thatha i-Eppepper kuzo zombini iziphelo kwaye utsala iingalo zakho phambi kwakho. I-Gum kufuneka ihambelane nomgangatho.
2. Yahlula izandla zakho kwiindlela ezahlukeneyo, ukudala uxinzelelo kwi-kwandiser. Qiniseka ukuba ii-ellows azikho. Gcina umqolo wakho ngqo, iifosholo kunye.
3. Tshintsha kancinci iingalo zakho kancinci.

⏱ Phinda amaxesha ali-15 ukuya kwengama-20.

8. I-footheads ibuyile

Into ebandakanyekileyo: Iibhotile, ii-hips, imilenze. Ungayenza njani:

1. Yima nkqo, jitha imilenze kunye, ugobe kancinci amadolo akho. Beka izandla zakho phambi kwakho. Isongela i-gum yokuqina ijikeleze amaqatha.
2. Susa kancinci umlenze wasekhohlo ubuye umva. Ukuza kuthi ga ngoku. Sukuqhubela phambili, imilenze kuphela kunye ne-pelvis. Ukuba kunzima ukubamba ibhalansi, hamba malunga nosihlalo okanye udonga.
3. Buyisela umlenze endaweni. Okokuqala, yenza yonke iseti ngonyawo lwasekhohlo, ke ngqo.

⏱ Phinda izihlandlo ezili-12 kwicala ngalinye.

9. Ihlala imilenze

Yintoni ebandakanyekileyo: Imisiphane emine yee-hips, iiqhosha, iitekisi ezihlaselweyo kunye ne-caviar. Ungayenza njani:

1. Lala ngasemva. Gobe ​​imilenze yakho kwaye uqinise amadolo akho esifubeni. I-loin iqiniswe phantsi kumgangatho. Beka kwi-gum yomzimba nganye, iindawo ezisele zitshixa ezandleni.
2. Thatha amadolo, akutyhala ezinyawo. Kufuneka uve uxinzelelo ezinyaweni zakho. Ukuba akwanelanga, yonyusa uxinzelelo kwibhendi yerabha.
3. Buyela kwisikhundla sokuqala, kwakhona ugobe amadolo akho kwii-angles ezifanelekileyo.

⏱ Phinda izihlandlo ezili-10 ukuya kwezi-12.

Inketho yokwenza yonke imihla ukuze ufumane iziphumo. Ungaphawula ukuphucuka okukhulu kwifom yomzimba ngokwenza imisebenzi emi-20 ukuya kwengama-3 ukuya kwiveki.