Uhlaka olukhulu ngama-dumbbells
Imisipha yamahlombe, emuva, izingalo kanye nesifuba somsebenzi. Sukuma, ubeke izinyawo zakho ububanzi bamahlombe akho, amadolo aguqe kancane futhi uthathe isandla ngasinye kwi-dumbbell enesisindo esingu-4.5-7 kg. Hlelela phambili kusuka emlenzeni ukuze ngemuva kuvele kufane nephansi. Beka izandla zakho phambi kwakho, izintende zibhekene nezinyathelo zakho. Donsa ama-dumbbells kuwe, usakaze izintambo zakho ezinhlangothini bese uphenduka kancane. Njengoba ubambezele ekugcineni kwamakhawunti angu-2, wehlisa izandla zakho. Yenza okuphindaphindiwe okungu-15.
Ibhayisikili lapho uhlezi khona
Ukusebenza kwe-muscle-stabilizers. Hlala uqonde, imilenze yande, izinyawo - kuwe, ngeminwe yakho uthinte ikhanda lakho ngemuva kwezindlebe zakho, uphinde ukhombe izinkalo zakho ezinhlangothini. Phakamisa imilenze yakho bese ucika kancane, ukulinganisa kwi-coccyx. Donsela idolo elifanele, ngenkathi ujika engxenyeni engenhla yomzimba kuwo. Bamba ukubala okungu-2, bese ushintsha isimo semilenze bese uphendukela umzimba ngakolunye uhlangothi - lokhu kuzophindaphinda. Gcwalisa izindlela ezingu-30.
"Ehla phezu"
Imisipha yamathambo, imilenze, imisipha-iziqinisi zisebenza. Sukuma, izinyawo zihlangene ububanzi begceke, amadolo aphethwe kancane, izandla zijoyina phambi kwakho esifubeni sekhanda. Phakamisa idolo elifanele bese ulithulule ukuya emzimbeni ngakwesokunxele. Shintsha masinya isikhundla semilenze, udonsa ibhande lesokunxele. Lokhu ngizophinda. Ingabe uhamba ngezinyawo ezingu-15, ugijimela emuva ngokushesha nangokunokwenzeka ngangokunokwenzeka. Ungadlulisi amahlombe akho ngokumelene nesifuba.
Ama-dumbbell ane-turn
Imisipha yesifuba nezikhali ziyasebenza. Beka emhlane wakho, emadolweni akho, izinyawo phansi, uthathe isandla ngasinye esitokisini esinesisindo esingama 4-5-7 kg bese uwagcina ngaphezu kwesifuba. Izimbobo zikhonjiswe ezinhlangothini, izintende zibheke phambili. Lungisa izingalo zakho phezu kwesifuba sakho, uzivule izintende zakho kuwe. Ekugcineni, ama-dumbbell kufanele athinte. Yenza ukunyakaza kokuhleleka okulandelanayo, ubuyela esimweni sokuqala. Yenza okuphindaphindiwe okungu-15.
Ukugxila kwesandla ngokuxhaswa ngamadolo
I-biceps isebenza. Thatha isandla sokunxele esilinganisweni esingu-4.5-7 kg inyawo lesokunxele ukubeka kancane ngaphambi kwesokudla kanye ne-squat. Ibhande elifanele lihlehliswa phansi, isithende sinyuka. Isandla sesobunxele sondluliselwa eceleni kwesigxathu sesokunxele, isundu sibhekiswe ngakwesokudla. Beka isandla sakho sokunene esandleni sakho sokunene. Ngenkathi ugcina ingxenye engenhla yesandla sokunxele namanje, phakamisa kancane kancane isidumbu esikhwameni. Ngaphansi kwesimo sokuqala bese uphinda. Yenza izikhathi ezingu-15 futhi uqale ukwenza umsebenzi ngenye indlela.
Izikwele zangaphambili
Imisipha yamathambo, imilenze nomsebenzi we-biceps. Sukuma, ubeke izinyawo ebubanzi besikhumba, esandleni ngasinye, uthathe i-dumbbell enesisindo esingama-4.5-7 kg bese ubamba phambi kwakho ekuphakameni kwesiqu. Izindwangu zigobile, izintende zibhekiswe kuzo. Kancane kancane uhlale phansi, ngaphandle kokuthatha isikhumba emuva. Bamba endaweni yokugcina yama-akhawunti angu-2, vuka uphinde uphinde. Yenza okuphindaphindiwe okungu-15.
Ukudonsa ngama-dumbbells
Imisipha yamahlombe kanye nemisipha-iziqinisi zisebenza. Thatha isandla sokunene esilinganisa 2.5-3.5 kg bese uthatha i-bar ye-bar. Izinyawo zilula kancane kunezintambo. Zama ukuhambisa isifuba ngamahlombe, thatha isandla sokunene ohlangothini lokuphakama kwehlombe, isundu sibhekiswe phansi. Nciphisa ingalo yakho nendawo indawo yokuzibophezela enkabeni yomzimba, ngaphansi kwesigqila, bese wenza lo msebenzi ngesandla sakho sobunxele. Lokhu kuzoba ukuphindaphinda okulodwa. Ingabe u-15 uyasondela.
Ukuphikisana
Imisipha yomsebenzi wokunyathelisa. Qala emhlane wakho, imilenze iqonde, izandla ngemuva kwekhanda lakho. Gcoba ikhanda ukusuka phansi ngamasentimitha angu-8. Phakamisa imilenze yakho bese uhlala phansi kancane, uguqa amadolo akho emagqabeni akho ezingeni lesikhumba sakho. Bamba kulesi sikhundla ngama-akhawunti angu-2, ungathinti phansi ngezinyawo. Bese wehla kancane umzimba bese wandisa imilenze (ungafaki ikhanda nezinyawo ngokuphelele phansi) bese uphinda. Yenza ukuphindaphinda okungu-30.
I-cardioversion
Ukusheshisa imetabolism bese ushisa amakholori amaningi, faka lokhu kuqeqeshwa kwesikhashana ukuya ohlelweni lwakho lokuzivocavoca. Iklanyelwe isimulator elliptical ne-veloergometer, ingahle ifanelwe kwezinye izimo ze-simulators, nakuzo zonke izinhlobo zomsebenzi womzimba. Vele ugxile kwi-ION yakho. " Ibhonasi! Njalo uma ukwandisa ukumelana nesimo se-simulator, unikeza umthwalo owengeziwe kanye nemisipha yabezindaba, ubaphoqa ukuba benze umzamo wokulondoloza ukuzinza.