Ngenxa yobuso be-rabra ye-barbar, izandla kuso azifakiwe. Futhi amajuba enza pink, yellow, orange, sinimiyali purple, ikuvumela ukuba uhlukanise ibhodi emzimbeni wesisindo. I-bodyboys ingaba nobude obungamamitha angu-90 kuya kwangu-120. Isisindo salo projectile sihluke kakhulu - uma umuntu ekhula kakhulu, umkhulu womzimba uzodinga ukuqeqeshwa. Kusobala ukuthi ukukhanya komzimba (kusuka ku-1.5 kuya ku-3 kg) kuwufanele abaqalayo, futhi kunzima kakhulu (kusuka ku-1.5 kuya ku-6 kg) kuhloswe kubadlali isigaba esiphakathi, kufika ku-9 kg - kakade kubadlali abanolwazi, njll.
Ngakho yimuphi umakhi womzimba? Le simulator isebenza ezinhlobonhlobo zama-dumbbells kanye ne-bar, limelela okuthile phakathi kwalezi zigobolondo. Uma, isibonelo, ubhekene ne-barbell futhi ungakenzi umqondo wakho, noma ungacabangi ukuthi kungenzeka ukuthi uqeqeshe ngezingqungquthela eziyinkimbinkimbi, ukhathele ama-dumbbell ukuze ulande, khona-ke umakhi womzimba uzoba usizo kakhulu. Kuyoba kuwe uhlobo oluthile lwe-wand-zashchalochkoy, oluzoqinisa imisipha yokudlala emuva kwakho, unike izandla zakho nezintambo isimo sobuhlakani, uqondise ukuma kwakho, uthuthukise ukuqina nokuhambisana kokuhamba. Ngokuvamile, usizo lwabalimi bomzimba luzohlinzeka ngemisebenzi engenakulungiswa, okungukuthi, kungukulungiswa kwanoma iyiphi ingxenye yesibalo sakho. Uma usebenza nebhodi lombhobo okungenani ihora elilodwa, ungalahlekelwa yi-kcal 500. Unqume ukuzama? Umsebenzi ngamunye kufanele uphindwe izikhathi ezingu-10-20, konke kuxhomeke ezingeni lokulungiselela. Yenza umsebenzi ngamunye ngezindlela ezingu-2-3.
Ukuqeqesha emuva ngemuva
Shayela ibha yomzimba phansi. Gcina kokubili izandla kumkhawulo wobubanzi bamahlombe, amadolo kufanele athambile, izintambo ziqiniswe, isisu ngangokunokwenzeka. Kancane kancane kancane ukuxhomeke phambili. Ekugcineni, umakhi womzimba kufanele abe phansi kakhulu phansi (ingxenye yokuqala yomlenze). UKotchikom welula etafuleni. Futhi, vula.
Ngemuva kokuqedela i-replays engu-20, hlala phansi. Yenza ama-tilts aphuthumayo, ama-amplitude amancane. Ungaphonsa ikhanda lakho phansi, uzibheke esibukweni.
Wenza okuphindaphindiwe okungu-20. Hlala usenhla. Manje yenza umsebenzi, ozobe usuvele uhamba phambili owenziwe kuqala. Hudula idayisi phezulu, igcine ngezansi kwamadolo. Khipha kancane kancane into yokuzivocavoca esiswini. Qinisekisa ukuthi isiqondiso sezintambo sibuyela emuva.
Ukuqeqeshwa kwezandla
Yima ngokuqondile. Beka izandla zakho emzimbeni wakho, gcina umzimboni wakho ezandleni zakho. Kanciphisa kancane kancane esifubeni. I-frontarm kufanele ihlale imile.
Ukuqeqesha ihlombe
Phatha press up. I-Bodibar emnyango ifaka izandla phezu kwamahlombe, futhi ithumela izintambo phansi. Izindlebe ekuphumeni zingaphenduli futhi uphakamise izingalo, cindezela ibha yomzimba. Bese uyiphakamisa, kuphela ngezandla eziqondile. Uma u-inhaling, gcina ipayipi yomzimba iqonde ngezandla zakho phambi kwakho, amadolo akho kufanele athambile. Ekuphumuleni, phakamisa izingalo zakho. Gcina imhlane yakho ngokuqinile, ungayiphonti. Ungaphakamisi amahlombe akho.
Ukuqeqeshwa kwe-biceps
Gcina izandla zakho. Emnyango, gcina ibhakhodi lomzimba iqondile ngezandla ezingezansi, cindezela izingxube emzimbeni. Bend izindwangu zakho ekuphumeni kwamanzi, zibophe umzimba. Kulesi simo, umzimba uhlala uhleli. Sebenza kuphela ngezandla zakho.
Ukuqeqesha isifuba namahlombe
Uma u-inhaling, gcina i-bodybard phambi kwakho. Uma uphuma, uphakamise uphinde uwuphephe ngemuva kwekhanda lakho. Buyela esimweni sokuqala. Gcina i-spinalumaximum ngendlela efanayo, ungagcini umhlane wakho ophansi.
Wasebenza esikhwameni
I-Bodibar ibeke emahlombe, kodwa ungathinti entanyeni. Vula kancane amadolo akho. Shintsha ngokujulile amahlombe ngakwesokudla, esiteji esiphakathi, bese uvula amahlombe ngakwesokunxele. Sebenza kuphela engxenyeni engenhla yomzimba, izinyathelo kufanele zihlale zingenasimo.
Ukuqeqeshwa kwemisipha ye-hip no-gluteus
Yenza ukuhlaselwa. Gcina umzimba wakho emahlombe akho. Isandla sokunene sithatha isinyathelo emuva, ukugoqa kancane, ithanga lesobunxele kanye ne-right shin nalokhu kufanele kube ngephansi. Lungisa umlenze wakho wesobunxele bese ubuyela endaweni yokuqala ngokunyakaza okubushelelezi. Okulandelayo, kufanele wenze ama-squats, i-bodyboy ihlala emahlombe. Ukwenza ukuphefumula, u-squat, zama ukwenza ikona elifanele emadolweni. Yeka phansi, buyisa isikhumba. Buyela ekuthumeni endaweni yokuqala.
Ukuqeqesha imisipha yamahlombe nezikhali
Lala phansi ebhentshini, ubeke izinyawo phansi. Thatha isifuba se-chestot. Bend the elbows, gcina ibha yomzimba ebangeni lesifuba. Ukukhipha, ukuqondisa izingalo phambili, nokuphefumula, buyela esimweni sokuqala. Esikhundleni esifanayo, kungenzeka ukupompa i-triceps. Ukulala emhlane wakho, gcina ibha yakho yomzimba ngezandla zakho zithunyelwe ngaphambi kwakho. Uma uphuma, phonsa izigqoko ukuze kutholakale i-angle eqondile. Faka amaphuzu akho phezulu. Ukungenelela, buyela esimweni sokuqala, ngenkathi i-loin kufanele ihlale igxiliwe phansi.
Cindezela ukuqeqeshwa
Ukwenza amaphutha. Ulale ebhentshini ngamadolo aguqe, izinyawo zisezintabeni zebhentshi. Ngezandla ezithunyelwe, gcina ibha yomzimba phambili phambili. Amandla angaphenduli emaceleni, uphakamise amahlombe akho ebhentshini uphinde ukhuphuke phezulu ngangokunokwenzeka. Ingabe ukuphefumula, futhi uma uthola inhalation ubuya isikhundla se-viscous.
Ukuzivocavoca okunzima
Ukusetshenziswa kwalo kuhilela ukusebenza cishe ngokuphelele. Okubalulekile ukuthi i-push-up kanyekanye nombhobho womzimba esifubeni sesifuba ihamba ngokuguqa nokuqondisa imilenze.