Ngingalahlekelwa amakhilogremu ambalwa emasontweni ambalwa? Yebo. Ungakwazi ngisho nangaphezulu uma ukudla okunembile kungeza umsebenzi womzimba. Awufuni ukukwenza yedwa ekuseni? Bese uya kabili. Indoda, umngane noma intombi iyinkampani enhle yokuhamba ngezinyawo. Noma ukuqeqeshwa ekhaya kwenziwa ngezisusa zenkinga ekhethekile. Uma wenza lezi zivivinyo, kuzodingeka uhlale uthola nokugcina ibhalansi nomlingani wakho. Ngenxa yalokho, sonke isikhathi ukuhlunga imisipha - "ukuqiniswa", noma, njengoba kubizwa, imisipha ejulile yomzimba. Umthwalo ozowazo uzohluka ngokushintsha kokuphefumula ngisho nokushintsha okuncane ezindaweni. Ukuqeqesha okunjalo ngeke kushise nje uketshezi okwedlulele, kodwa futhi kuthuthukise ukusebenzisana kwezinyathelo, kusize amahlombe aphenduke, nesisu - sondele. Ngaphezu kwalokho, ukushaja kwimbhangqwana kususa ubuqili ngokuyisimangaliso. Nakuba singabantu abavilaphayo? Asinalo le mfanelo!
Ake siqale ukuqhuba
Injongo. Senza imisipha yezinkalo, imilenze, izinyawo
I. p.: Ukuma, izinyawo-ububanzi obuhlangene. Yenza unyawo olufanele lugxumeke, ngakwesokunxele ugobile ngakwesokudla. Khona-ke, ngokuxosha isithende kakhulu ngesithende somlenze wakho wesobunxele, buyela okulungile kuya futhi. Yenza omunye umlenze. Phinda izikhathi ezingu-10-15 zezindlela ezingu-2-3. Ukuphumula phakathi kwezinyathelo zokuthola ukuphefumula kungamahora angu-1,5-2.
Kubalulekile. Yenzani ngesantya esisheshayo.
Injongo. Zivivinya imisipha yakho yesisu
I. p.: Elele phansi, emhlane wakho, faka izingalo zakho nxazonke zomngane womlingane. Ukuhlunga imisipha yesisu, phakamisa imilenze yakho phezulu. Khona-ke umlingani wakho uzobaxosha kude nawe. Ukuhlunga imisipha yesisu esingaphansi, vimbela. Umsebenzi wakho ukugcina izinyawo zakho zingathinti phansi. Phinda izikhathi ezingu-20-30 ngezindlela ezingu-2-3. Ukuphumula phakathi kokusetha kuyimasekhondi angu-30.
Kubalulekile. Bamba uzinyane ngokuqinile phansi.
Injongo. Ukufanisa umlenze nezintambo
I. p.: Ukuma, ngemuva komunye nomunye. Phumula emiphongolweni yomunye nomunye futhi uphefumule ngokujulile, ngesikhathi esifanayo uhlale phansi. Khona-ke, uphonsa izithende phansi, ekuphumuleni, uphakame phezulu. Phinda izikhathi ezingu-15-20, ukuphinda okuphindwe kathathu Ukuphumula phakathi kwezinyathelo - imizuzu engu-1,5-2.
Kubalulekile. Uma uphakamisa, ungalulazi amadolo kuze kube sekupheleni, uwashiye kancane kancane.
I. k.: Owodwa - elele ngemuva kwakhe, okwesibili-ukuma, bambelelana ngezimpendulo zakhe. Umlingani uhambela phambili, egoqa izingalo zakhe emaceleni. E-nuddle, ikudonsa phezulu ngangokunokwenzeka, bese uyibuyisela emuva nangaphandle. Phinda izikhathi ezingu-10-15, izindlela ezingu-3.
Qaphela: Indima ye "barbell" ingenziwa ngumuntu. Kumele nje akhothamele amadolo akhe bese ehlwitha izicathulo ezivela phansi, khona-ke kuyoba lula ukuphakamisa.
Kubalulekile. Lowo obambe umzimba ngokuqondile, emgqeni owodwa kusuka phezulu kuya ezithende. Lowo owenza idokodo akahambisani nomhlane wakhe.
Injongo. Ngokuqeqesha ama-oblique wesisu, senza umzila wesikhumba ukwedlula
I-I. iphezu: Ukuma, emhlane wakho komunye nomunye, izinyawo zakho zihlukaniswe ngokulingana. Ngenkathi ubamba izandla, faka, yenza isifiso esiphezulu kwesokudla. Zizwa imisipha ye-oblique yesondlo sesisu. Ekuphumuleni, ukuhlunga imisipha, buyela futhi. Yenza ngakwesokunxele. Phinda izikhathi ezingu-20, izindlela ezingu-2-3. Ukuphumula phakathi kwezinyathelo - amasekhondi angu-30-40.
Kubalulekile. Lungisa isikhundla se-pelvis, ungayiguquli. Ungavumeli ukuzwa okubuhlungu kumhlane ophansi.
Injongo. Isibonelo sokusikeka, amahlombe, izandla
I. p.: Ukuma ubhekana, izinyawo ukuphakama-ububanzi eceleni. Faka izandla zakho emahlombe omlingani bese uthatha isinyathelo emuva. Cindezela kusuka kumlingani wakho, kokubili odongeni. Buyela emuva naphuma. Phinda izikhathi ezingu-10-12 ngezindlela ezingu-2-3.
Okubalulekile. Qinisekisa imisipha yamathumbu, ungabeki i-pelvis emuva.
Injongo. Sifunda ama-triceps kanye nemisipha emincane ye-pectoral
I.P.: Buyele kumlingani osesimweni esinqunyiwe.Thola izandla zakho emadolweni, imilenze iqhubekela phambili futhi yenza izinkinobho eziphikisanayo. Phinda izikhathi ezingu-10-12 ngezindlela ezingu-2-3. Ukuphumula phakathi kokusetha kungama-45 amasekhondi.
Okubalulekile. Khulisa isifuba, lokhu, susa i-scapula.