Siyabulela ubuso bombhobho ebharini lomzimba, izandla phezu kwazo azifaki. Iifom ezenza i-pinki, iphuzi, i-orange, i-sinimiyali ebomvu, ikuvumela ukuba uhlukanise ibhodi yomzimba kwisigaba sobunzima. I-Bodyboys ingaba nobude bee-90 ukuya kwi-120 centimeters. Ubunzima be-projectile buye buhluke kakhulu-ngakumbi xa umntu ekhula, umkhululi womzimba uya kufuneka ukuze aqeqeshe. Kucacile ukuba ukukhanya okusemzimbeni (ukusuka kwi-1.5 ukuya kwi-3 kg) kufanelekile kubaqalayo, kwaye kunzima (ukusuka kwi-1.5 ukuya kwi-6kg) kulungiselelwe abadlali Udidi oluphakathi, ukuya kwi-9 kg - sele sele kubadlali abanamanye amava, njl.
Ngoko yintoni umyili womzimba? Le simulator isebenza ngeentlobo zee-bumbbell kunye ne-bar, ibonisa into phakathi kwezi iigobolondo. Ukuba, umzekelo, ubandakanyekile ne-barbell kwaye awuzange wenze ingqondo yakho, okanye ungacingi ukuba unako ukuqeqesha ngeengqumbulu ezingqongqo, ukhathele ngama-dumbbell ukuze ulandele, ngoko umyili womzimba uya kuba luncedo kakhulu. Kuya kuba kuwe uhlobo oluthile lwe-wand-zashchalochkoy, oluya kuqinisa imisipha yomdlalo wakho wokubuyela emuva, unike izandla zakho kunye neengcambu ngesimo sobuqili, ulungele ukunyameka kwakho, uhlakulele umgangatho kunye nokulungelelaniswa kwemfudu. Ngokubanzi, uncedo lwabalimi bomzimba luya kunika inkonzo engenakunyuswa, oko kukuthi, kukulungiswa kwanoma iyiphi nayinye inxalenye yesibalo sakho. Ukuba usebenza nebhodi yombhobho ubuncinane kwiyure enye, unokulahlekelwa ngu-500 kcal. Ngaba ugqibe ukuzama? Umsebenzi ngamnye kufuneka uphindwe rhoqo ngamaxesha angama-10-20, konke kuxhomekeke kumgangatho wokulungiselela. Yenza umsebenzi ngamnye kwiindlela ezi-2-3.
Ukuqeqesha umva emva
Shayela ibha yomzimba phantsi. Gcina zombini izandla kumgama wobubanzi bamagxa, amadolo kufuneka athambile, iintambo ziqiniswe, isisu ngangokunokwenzeka. Kancinci kakhulu kuxhomekeke phambili. Ekugqibeleni, umakhi womzimba kufuneka abe phantsi kakhulu phantsi (kwikota yokuqala yomlenze). UKotchikom welula eselweni. Kwakhona, vula.
Emva kokuba uqedile i-replays engu-20, hlala phantsi. Yenza i-springy-short-amplitude tilts. Musa ukuphosa ikhanda lakho phantsi, jonga ngokwakho kwisibuko.
Wenza ukuphindaphinda kwama-20. Hlala ungaphantsi. Ngoku yenza umsebenzi, oya kuba sele uhamba phambili. Hudula idayisi phezulu, yigcine ngaphantsi kwamadolo. Kancinciza ngokukhawuleza into yokugcoba kwisisu. Qinisekisa ukuba ulwalathiso lwee-elbows lubuyela emva.
Ukuqeqeshwa kwezandla
Yima ngqo. Beka izandla zakho emzimbeni wakho, gcina umzi womzimba wakho ezandleni zakho. Ncotshe ngokukhawuleza kwisifuba. I-forearm kufanele ihlale ihleli.
Ukuqeqesha igalelo
Yithatha i-press. I-Bodibar emnyango ihlala izandla phezu kwamagxa, kwaye uthumele izibonda phantsi. Amaphuzu ekuphumeni angaphambuki kwaye uphakamise iingalo, cinezela ibar yomzimba. Emva koko uyiphakamise phezulu, kuphela ngeengalo ezithe ngqo. Xa ungenelela, gcina umbhobho womzimba ngqo ngezandla zakho phambi kwakho, amadolo akho kufuneka athambile. Xa uphuma, phakamisa izandla zakho. Gcina umva wakho ngokuqinile, ungawuguqa. Musa ukuphakamisa amahlombe akho.
Uqeqesho lweebiceps
Gcina izandla zakho. Kulo mlango, gcina ibharha yomzimba ngokuchanekileyo kunye neengalo ezingezantsi, cinezela izibhambano ngokumelene nomzimba. Bend i-elbows yakho kwi-exhalation, i-bodybuild kwisifuba. Kule meko, umzimba uya kuhlala uhleli. Sebenza kuphela ngeengalo zakho.
Ukuqeqesha isifuba namahlombe
Xa ungenelela, gcina i-bodybard phambi kwakho. Xa uphumelela, yiphakamise kwaye uyiphephe emva kwentloko yakho. Buyela kwisikhundla sokuqala. Gcina i-spinalumaximum ngokufanayo, ungagcini umqolo wakho osezantsi.
Usebenze esinqeni
I-Bodibar ifakwe kumahlombe, kodwa ungathinti intamo. Khangela nje amadolo akho. Phenduka ngokukhawuleza amahlombe ukuya kwicala lasekunene, emkhatsini ophakathi, uze ujike amahlombe ukuya kwicala lasekhohlo. Sebenza kuphela kwindawo ephezulu yomzimba, iinqumlo kufuneka zihlale zingenasimo.
Ukuqeqeshwa kwemisipha ye-hip kunye ne-gluteus
Ukuhlaselwa. Gcina umzimba wakho kumagxa akho. Umncedisi wokunene uthatha isinyathelo sokubuya, ugobe ngokukhawuleza, umtya wesobunxele kunye ne-right shin nale nto ifanele ifane kumgangatho. Phakamisa umlenze wakho wekhohlo uze ubuyele kwindawo yokuqala ngokuhamba kakuhle. Emva koko, kufuneka wenze ama-squats, umzimba womzimba uhlala kumahlombe. Ukwenza ukuphefumula, i-squat, zama ukwenza ikona elifanelekileyo emadolweni. Yeka emzantsi, yiphinde uyibuyise. Buyela kwi-exhalation kwindawo yokuqala.
Ukuqeqesha imisipha yamagxa kunye neengalo
Ulale phantsi kwibhentshi, ubeke iinyawo phantsi. Yithwala isifuba se-chestot. Bend i-elbows, gcina ibhardi yomzimba kwindawo yesifuba. Ukukhupha, ukulungisa izandla, nokuphefumula, ubuyele kwindawo yokuqala. Kwimeko efanayo, kunokwenzeka ukupompa i-triceps. Ukulala emlenzeni wakho, gcina ibha yakho yomzimba ngezandla zakho zithunyelwe phambi kwakho. Kwi-exhalation, bhinqa i-elbows ukuze i-angle echanekileyo ifumaneke. Ukuxhamla, buyela kwisithuba sokuqala, ngelixa umgama kufuneka uhlale ucinezelwe phantsi.
Cwangcisa uqeqesho
Ukwenza izinto eziphazamisayo. Uxoke ebhentshini ngamadolo aguqe, iinyawo zisekupheleni kwebhentshi. Ngezandla ezithengisiwe, gcina ibharha yomzimba phambili. Izandla musa ukugoba emagqabini, phakamisa amahlombe akho ukusuka kwibhentshini kwaye uphakame phezulu. Yenza ukuphefumula, kunye nokuphuza ukubuyisela ukubuyisela isikhundla se-viscous.
Ukuzilolonga
Ukuphunyezwa kwayo kubandakanya ukusebenza phantse. Umgca wecala kukuba i-push-up ngokukhawuleza kunye nebhodi lombhobho kwisifuba sesifuba sichaphazela ukuguqa nokulungiswa kwemilenze.