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Ziziphi izihlunu ezisebenza kwi-bar? Kuchanekile kangakanani ukwenza ibha yokuzivocavoca? Ukunyamezela kunye nokuhluka kwebhayibrari Inani leendlela ezihambayo Iinjongo kunye neqhayiya lomlobo

Ukuzivocavoca okugqithisekayo kunayo ibhar. Ngokusetyenziswa ngokuchanekileyo kwalo, usebenzise iholo yengonyama yomzimba. Kukho iintlobo ezininzi kunye nobunzima bemivalo yokulinganisa, okuya kukwandisa ukuphumelela koqeqesho kwaye iya kutshintsha ngokupheleleyo izakhiwo zokuzilolonga ukugcina nokulungisa eso nani. Ngoko, siyabelana nawe ngemfihlelo yendlela yokwenza ngokufanelekileyo ibha yokushicilela usebenzisa iifoto kunye namavidiyo.

Ziziphi izihlunu ezisebenza kwi-bar?

Umgca weklasi kwizandla uthintela inxalenye engaphambili yomzimba: imisipha yamacandelo, iminyango, amathole, ibhinqa lamagxa kunye ne-muscle eqondileyo emva. Jonga umfanekiso webar yokuqhuba.

Ibha yomnxeba ithwala indawo yangaphandle yomlenze (ukuxhamla), iyomeleza ngokugqibeleleyo iminyango ye-oblique kwaye ibandakanya iqela le-muscle deltoid. Ukususa amanqatha amanqatha kunye "neendlebe" ezinqeni.

Ukuzivocavoca ibha yokutshintshela yinto enzima kumqolo, umva ongaphambili weengalo, imilenze kunye nabafundisi. Ukuba unemizuzu engama-1, uya kuziva yonke imisipha emzimbeni ngokoqobo kwithambo.

Kuchanekile kangakanani ukwenza ibha yokuzivocavoca?

Ininzi kuxhomekeke kwindlela yokusebenza, nokuba ziphi iikhalori ezi zinto ziya kutshisa. Ukusebenza okufezekileyo kuya kusebenza yonke imisipha kwaye kususe amanqwanqwa angaphantsi kwimiba engxaki. Makhe sifunde indlela yokwenza ngokufanelekileyo ibha kwisithombe kunye nevidiyo!

Isalathisi se-Classic kwizandla

1. Beka phantsi uze uhlambulule umzimba, uncike ezandleni zakho.
2. Ukukrazula isisu kunye neentsimbi.
3. Ncika kuzinzwane zakho.
4. Ukulungelelanisa indawo ukuze amahlombe, i-butt kunye nezithende zithwale umgca ojikelezayo. Iibhontshi, iinduli kunye namagxa kwakumgangatho wee-90 degrees.

I mpazamo:

• ukuguquka kumqolo ongaphantsi;
• ukukhutshwa kwabapristi;
• izandla phambi kwesiqu;
• ukubeka iinyawo ngokubanzi;
• intloko ibuyiselwa emuva.

Ukuba ufumana uluhlu lweephutha, lungisa i-technique. Iplank isenzo esingenasicaka, kodwa umthwalo wemihla ngemihla kumaqela omzimba ngamnye, ukuba awukwenziwanga kakuhle, iholele kwimiphumo emibi emgodini kunye namalungu.

Musa ukuthwala ubunzima ezandleni zakho, uholele umzimba phambili. Kutheni ukhulula lo msebenzi ukuba injongo yakho ingumzimba omzimba? Musa ukumisa imizuzwana engama-60, gcina nje phantsi, kodwa uphelele ngokupheleleyo.

Ukuxilonga umxube kwicala

1. Thetha kwicala lakho kwaye uphakamise umzimba, uncike kwiengalo ezichanileyo.
2. Ukulungelelanisa umzimba kwaye ubeke iinzwane zakho phantsi.
3. Khuphula i-pelvis nemilenze.
4. Gcoba umzimba ngokubanzi kunokwenzeka ukusuka kumgangatho.

I mpazamo:

• Iinyawo zimi kude;
• ukugubha umzimba, ukuqinisa umthwalo kwihlombe;
• umntu ufika ngaphambili ukuze aphucule umsebenzo;
• umntu udlulisela ubunzima bomzimba esandleni sakhe, engozini ukuze aphule ihlombe lakhe;
• ugoba ingalo engqeni.

Umsebenzi ogqwesileyo uqinisekisa isigxina. Ukongezelela, umgca wokuloba ekukhulelweni ngamagama amancinci akachaswanga. Ngokuchasene noko, ukuqiniswa kwezihlunu ngeempembelelo zemibala kubangela ukubeleka kunye nexesha lokuthwala umntwana.

Ukujika umgca

1. Sihlala phantsi phantsi, izandla zethu ziphumla emva kwemqolo yethu ngobubanzi bamagxa ethu.
2. Iibhontshisi zihanjiswe kwizwane.
3. Solulela imilenze, sincike ezinyaweni size sikhulise i-pelvis.
4. Gcina umzimba uphelele phambili ngomzuzu omnye okanye ngaphezulu.

I mpazamo:

• i-pelvis phantsi;
• imilenze imele yodwa;
• Ukubetha kubonakala kwiindlela ezihlukeneyo;
• intloko iphonswe ngasemva;
• umntu uthwala ubunzima bomzimba ezandleni zakhe.

Nantsi imbopheleleko, apho i-back, butt, kunye namacangca (intamo) iya kusebenza. Kwaye ukuze kugcinwe imizuzwana engama-60 kwindawo enye kubaqalayo, akunakwenzeka. Gwema iimpazamo, kwaye umzimba wakho uzatshintsha emva kweveki yeeklasi.

Ukunyusa nokuhluka kwendlela yokusebenza

Ukuba iibini zokuqala ibha ibonakala ngathi yinto engenakwenzeka, kodwa ukulungisa umzimba kunye neminithi emininzi yeengcambu, ngoko ngeveki okanye ezimbini awuyi kuba nomthwalo oqhelekileyo umthwalo. Ngoko ke, abaqeqeshi beempilo kunye nabaphathi be-yoga beza neengxaki ezahlukahlukeneyo zebar kunye nokuzibandakanya kunye nama-dumbbells kule ndawo.

Sinikela ngeendlela ezibonakalayo zomsebenzi webar, iimpendulo ezithetha ngomthwalo wonke kunye nokuqiniswa kwesiphumo.

Ibha yokujika kunye nokuphakanyiswa kweenyawo ngokukhawuleza kukugubungela imbongolo, isisu kunye nomva. Zama!

Kwaye nakhu esinye isixhobo esiphezulu sokunyanzelisa izikhwelo, umshicileli, umva - ewe, umzimba wonke! Ukwandisa ukusebenza kakuhle, gxiba ii-agents zokulinganisela kwi-torso okanye ubeke isikhwama sesanti esiswini sakho.

Lungiselela ubunzima obulandelayo kwisithuba kwizandla ezizodwa. Iqela lethu lokuhlela lizama ukusetyenziswa: amantombazana, ukuba umela imizuzu engama-1-2 kwaye ungeze ukunyakaza okusebenzayo, ngoko uya kuziva izandla zakho, imilenze kunye nomva njengangaphambili.

Kwaye kukho ezinye iindlela ezimbalwa zokukhethwa komzimba omzimba!

Ngaba uphupha intsimbi kunye neebiceps zowesifazane? Zama "u-Spiderman kwiPlank".

Inani leendlela

Ngoko ke, iindlela zokusebenzela ulwandle, kwaye ngoku cinga ngeendlela ezininzi zokusebenzisa ibha. Isikhundla ngasinye ngandlela-thile sithwala ibhande lephepha, umshicileli kunye nomva, ngoko akudingeki ukuba sisebenze kunye neendawo ezihlukileyo. Sinika okukhethwa ngumthwalo olandelayo:

• Cwangcisa izikhundla ezi-3 kwi-minute. Phinda izihlandlo ezi-3 ngekhefu phakathi kweendlela ezi-3-5 imizuzu;
• Iiplank + ukunyakaza okusebenzayo (ukuguqula ingalo, ukubuyisela umlenze, ukuphakamisa isikhonkwane). Izinketho ezi-3 ngeendlela ezi-2;
• Isibonda kwiindlela ezi-static - 3 zokuqhuba, ibha yokunyakaza - izivivinyo ezi-3. Ngaphandle kokuphindaphinda, kunye nokuphazamiseka emva kweentambo ezintathu.

Thabatha ingqalelo, sebenzisa i-plaque emva kwe-laarean kunye ne-hernia yomgudu oyenzayo ngokunyamekela. Musa ukwenza utshintsho olunzima. Kwiintlungu zokuqala zentlungu, yima umsebenzi.

Iimveliso kunye neengxaki zokusebenzisa umtya

Umsebenzi omnye kunye neendlela ezili-12 zinguqu zitshintshile umfanekiso wakho kwiiveki ezimbini. Phakathi kwezibonelelo esiziphawulayo:

• umthwalo ophezulu kwiimisipha kwisimo esiphezulu;
• Iintlobo zintathu eziphambili zeentambo zisebenza ngomzimba wonke;
• i-stamina ikhula;
• uyomeleza ibhinqa lehlombe, ushiye iingalo zowesifazane;
• ubuchule bokuphefumla ngokufanelekileyo kwenziwa;
• ukwenza lo msebenzi nangaliphi na ixesha, naphi na kwindawo esebenza;
• ukuthutha umzimba kwaye uphucule inkqubo ye-cardiovascular system;
• ayidingi imfuneko yezemidlalo ezongezelelweyo;
• esifanelekileyo nawuphi na ubudala kunye nebala;
• utshisa amafutha.

Ukungqinelana kubandakanya izifo zonyango ezithintela imidlalo. Kwaye kubakho abantu abacebileyo-kunzima ukunika okokuqala.

Ngenxa yokukhuthazwa, setha "Isicelo sokuqhuba umthamo" kwifowuni okanye ubukele iswatchwatch.

Sinqwenela ukuhamba kwezemidlalo kunye noqeqesho olusebenzayo!