Yenza umsebenzi othi "Umthandazo", emi phambi kwesibuko esiphrofayli - uzobona ukuthi i-muscle isebenza kanjani futhi isifuba siphume.
Ukuhamba kusayithi
1. Phakamisa izingalo zakho emahlombe akho.
2. Ukuhamba endaweni efanayo kanye nokunyakaza kwesisindo kwezandla ezinhlangothini zamapulangwe phambili (izikhathi ezingu-10).
3. Qhubeka uhamba + izinyathelo eziyindilinga emuva (izikhathi ezingu-10).
Ukugubha ngezandla zakho
1. Izinyawo ekuphakanyeni kwehlombe, izingalo zomzimba.
2. Thatha izandla zakho emuva, zibenze ukunyakaza okubuhlungu emuva kwakho, njengokungathi uqala.
Zizwa ukungezwani kwemisipha ye-pectoral.
4. Landela ukuma.
Siphinda izikhathi ezingu-15.
"Ukucindezela"
1. Legs ububanzi ububanzi shoulder.
2. Thatha ithawula elincane esandleni.
3. Phakamisa izingalo zakho ezingeni lesifuba bese uhamba phambi kwakho.
4. Ukuqondisa izandla ukuguqula ngezindlela ezihlukene ithawula (izikhathi ezingu-20).
Hlela udonga
1. Hlala ebangeni elingama-50 cm odongeni, ububanzi bezintendeni ububanzi ngaphandle.
2. Phakamisa izandla zakho bese ucindezela izintambo zakho odongeni (izikhathi ezingu-20).
Ukwehlisa
1. Legs ububanzi ububanzi shoulder.
2. Phakamisa izingalo nge-expander kuze kube sezingeni lesifuba.
3. Ngokweqile, ukusakaza izandla zakhe ezinhlangothini, welula i-expander.
4. Khiya isikhundla bese ugoqa izingalo zakho phezu kwesifuba sakho (izikhathi ezingu-10).
Phakamisa izingalo zakho ngaphezu kwekhanda lakho bese uphinda ukunyakaza okufanayo okuzungezile-ukwelula ngaphezu kwekhanda lakho (izikhathi ezingu-10).
1. Izinyawo ebubanzi bamahlombe, izandla ukujoyina ngaphambi kwebele.
2. Xhuma izintende zezandla phambi kwesifuba bese ucindezela esinye isilwane kwenye, usebenzisa umzamo (okungenani izikhathi ezingu-30).
Ukuhlala nokuqamba amanga "isundu etafuleni"
1. Hlala esihlalweni phambi kwetafula.
2. Phakamisa izintende zezandla zakho etafuleni bese ucindezela ngokunye ngezandla zakho (izikhathi ezingu-20 ngamunye).
"I-Lizard"
1. Themba esiswini sakho, faka izandla zakho emahlombe akho (noma izandla zakho ngemuva kwekhanda lakho).
2. Phakamisa kancane kancane ingxenye engaphezulu ye-trunk.
3. Vala isikhundla esiphezulu imizuzwana engu-25.
4. Yehlisa i-trunk phansi. Phinda izikhathi ezingu-10.
"E-Turkish"
1. Hlala phansi "ngesiTurkey", ukugoba izingalo zakho ezinhlangothini, cindezela izingxube zakho emzimbeni.
2. iminwe yokufaka amahlombe, gcina amahlombe bese uhambisa amahlombe ngokuhlukile (njengokungathi kumbuthano) - phezulu, emuva, phansi futhi phambili.
Push-up
1. Liza esiswini sakho.
2. Hamba izandla phansi, uphakamise umzimba.
3. Cindezela phansi, uqondise ngokuzenzekelayo izandla (okungenani izikhathi ezingu-10).
"Libra"
1. Thatha ama-dumbbells, ulale emhlane wakho, usakaze izingalo ngamanqamu 1.5-2 kg ngamunye.
2. Phakamisa kancane kancane ukuhlanjululwa nokuhlushwa kancane ngezandla zezintambo ngezingqinamba (izikhathi eziyi-10).
Yenza umsebenzi owenziwe ebhentshini elincane (noma emagcekeni amabili amancane), elele eceleni kwalo.
Ukwesekwa kufanele kube kakade emuva kwakho, kuphela lapho imisipha izosebenza kahle.
1. Hlala esihlalweni.
2. Thatha ama-dumbbells ezandleni zombili
3. Gudla ingalo yangakwesokudla nge-dumbbell eduze kwesikhumba, futhi isandla sesobunxele siphakamise ezingeni lesifuba.
4. Ngaphandle kokugoqa izingalo ezihlangothini, shintsha isimo sezandla.
Phinda izikhathi ezingu-10.
Ukuze wenze lezi zivivinyo, ngeke udinga isikhathi esengeziwe kuphela, kodwa futhi kuyindlela ekhethekile. Ukusebenza kwalezi zivivinyo kudinga umthwalo okhethekile ngakho-ke ngeke kulungele zonke izintombi. Phela, abantu abaningi banokukhubazeka nokugula ngokwabo.
Uma, isibonelo, intombazane ihlushwa isifo se-asthma, ingase ivinjelwe emisebenzini ehlukahlukene ye-simulators, futhi ngempela noma yimuphi umsebenzi owenziwa ngokomzimba. Ngakho-ke, okokuqala, ulethe impilo yakho ejwayelekile, bese wenza izivivinyo ezahlukene.