Ngokwabasetyhini, ngexesha lokulahleka kwesisindo, okokuqala kuqala onke amabele ahla (amanqatha amanqamlezo awenza isiseko sesifuba, ayanyamalala kunye namanye amanqatha) kunye nezikhwelo - ngokukhawuleza, "zomile" kunye nesisu kunye namathanga. Ngamanye amaxesha, ngokuphosa kwinqanaba lamanqatha, umgangatho omhle ngokukhawuleza ufumanisa ukuba ukufumana uvuyo olupheleleyo, ndiyakuthanda ukwandisa amaqanda anqabile kakhulu, kwaye wenze amahlombe avuke kakhulu. Kule meko, ezinye izidlo azikwazi ukuhanjiswa nazo, uzakufuna iiklasi kwindawo yokuzivocavoca. Imveliso yokuzivocavoca, isethi yokuzivocavoca - oku yiloo nto ibhinqa ngalinye lifuna.
Iindlela ezichanekileyo
Abo banqwenela ukuphucula i-silhouette kufuneka baqwalasele ukuba akukho zimbini ezahlukeneyo zokuzivocavoca eziza kukhokelela ekunciphiseni okanye, ngokukodwa, ukwanda kwimiqulu. Ukunyuka okufanayo kunokwenza umzimba ube mncinane okanye ukhululeke. Imfihlelo yonke kwimisipha: ukuba zigcinwa kuphela kwi-tonus, ziya kukhangeka njengelinen ecocekileyo, kwaye, ukuba i-pumped, iindawo zengxaki ziya kubalwa. Kwimeko yokuqala, kufuneka usebenze ngaphandle kokuxanduva okanye umthwalo ubuncinane (2-3 kg). Okwesibini - uya kuthukuthela ngendlela engokoqobo yegama. Abasetyhini bakha imisipha nzima ngokwaneleyo, ngama-hormone: inqanaba le-testosterone eliphantsi alivumeli ukuba ubunzima bomzimba bunyuke ngesantya esifanayo njengamadoda. Ngoko ke, oomama kufuneka basebenze kunye nama-dumbbells, ibha yomzimba enesisindo esingaphezu kwama-5 kg, isantya sokunyuka kokuqina.
Ukongeza, ukwandisa umthamo, kufuneka ulandele ukutya okukhethekileyo, "ukondla" izihlunu kunye neprotheni: emva kokuzivocavoca, yidla iqatha lenkukhu, i-cottage cheese encinane okanye usele i-protein ye-cocktail. Kwaye enye into engabonakaliyo: ukwandisa umthamo, ukusetyenziswa okubhaliweyo ngezantsi kufuneka kwenziwe ngokukhawuleza. Kodwa kungakhathaliseki ukuba ufuna ukukhupha isibalo okanye unike umthamo, uqeqesho kufuneka lube njalo: kufuneka usebenzise ubuncinane amaxesha amathathu ngeveki.
- Ukucima izihlunu. Ngaphambi kokuba uqalise ukuzivocavoca, sebenzisa imizuzu emi-5 ukuya kweyodwa kwi-cardio okanye ubaleke, gxuma uze uqale ukuthukuma.
- Cwangcisa ekupheleni kweseshoni. Oku kuya kunceda ukugcina umxube we-muscle nokukhawuleza ukuphucula.
- Nquma ukuba ngaba ufuna ukunyusa imiqulu. Ukuba izihlunu ziphephelwa, ukulahlekelwa ngumzimba kwakhona kuya kuba nzima.
- Khawuqwalasele. Yenza kakuhle, ngaphandle kwe-jerks, kwiibini ezimbini.
Izikwere kunye ne-fitball
Ukuzivocavoca kuya kuxhasa imisipha yamatye ngezwi. I-IP - emi emdongeni, iinyawo ebubanzi bamagxa. Beka imilenze yakho phambili kwaye ucinezele ibhola yakho ye-fitball kunye nodonga wakho, njengokungathi uncike kwibhola. Beka izandla zakho emva kwentloko yakho. Kuphefumlelwe, uguqa ngamadolo, uhla uze ufike emathangeni ahambelana nomgangatho; Musa ukucima izithende zakho. Ngezantsi ungafanele uhlale phantsi, njengoko unokulimaza idolo. Kwi-exhalation qinisa iifolo kwaye ubuyele kwi-IP. Umgangatho ongasemva we-gluteus muscle kunye ne-quadriceps muscle isebenza.
Izigqeba ezinebhodi yomzimba
I-IP - thabatha ibha yomzimba ngobuninzi, uyibeke emva kwentloko yakho uyibeke kumahlombe akho. Yibhaqa iindawo. Ubude beembumba ububanzi bodwa, amadolo aphelile. Kwinqanaba elingaphantsi, ukuhlengahlengwa kwemvelo kuhlala. Yehla, uthathe izikhwelo zakho emva. Qaphela ukuba amadolo akho awadluli ngaphaya kwezandla. Ukucoca izihlunu ezinobunzima, vuka. Naka ingqalelo: ngakumbi ibhar yomzimba inzima, izisipha ziya kuba. Ubume obuphezulu bomzimba we gluteus kunye ne-quadriceps muscle. Ngexesha lovavanyo, qiniseka ukuba izithende zakho aziveli phantsi.
Izikwele kunye nenkxaso yomlenze omnye
I-IP - emi, ibha yomzimba ihlala kumahlombe, iinqonga zibukeka phantsi. Umqolo uphendule, iifeni zamagxa ziyahluthwa, umshicileli unzima. Ububanzi beembalo ububanzi bodwa. Ngeenyawo zakho zokunene uthathe isinyathelo emva uze uyibeke kwizwane. Ukunyuka komzimba kwisantya sasekhohlo. Gqiba ngamadolo uze uhla, udonsa i-pelvis emva kokuba umlenze womlenze wesobunxele uhambelana nomgangatho. Phindela kancinci kum I. Yenza izikwere ze-10-12, kwaye utshintshe umlenze wakho. Olu hlobo luya kunceda ukujikeleza ngokukhawuleza. Uzuko, i-quadriceps kunye ne-hamstrings. Naka ingqalelo: xa ugxuma, umva uhleli ngqo, ungagqibekanga. Ukuzivocavoca kukuvumela ukuba unciphise umthamo wezintambo, kodwa ukuba ubeka ukulinganisela, izihlunu ezinobungqingili, ngokuchaseneyo, ziya kukwanda. - ^ Imizimba yobungangamsha kunye nemisipha yomsebenzi.
Ukuphakamisa umlenze, ulele kwi-ballball
I-IP - ilele kwi-ballball kunye nesisu sakho, izandla phantsi. Umlenze onqamlekileyo onqamle umi phezu kwezwane, unceda ukugcina ibhalansi. Umlenze wesokunene ugobile emadolweni, isithende sigxininiswa kwiplantshi, inzwane ithathwa kuwe. Gxotha umlenze kwi-ballball kwaye uyiphakamise, uphakamise isithende. Buyela kwi-IP ngaphandle kokuphucula izihlunu. Yenza ukuphindaphinda kwama-10-12 kwaye utshintshe unyawo lwakho.
Ukutshintshela kwi-dais
IP - emi emadolweni, zibeke iingalo zakho ngokubanzi kunamahlombe akho. Ilungelo lihlala kwi-step-platform (ekhaya lingatshintshwa ngencwadi eninzi), iminwe ingena ngaphakathi. Gcina umzimba ukusuka phezulu ukuya emadolweni ubeka umgca othe ngqo ngaphandle kokubopha. Kuphefumlelwe, bhinqa iindlovu zakho kwaye unciphise umzimba. Izibhambano zisasazekanga (ukuba zibuyela emva, umthwalo awuyi kuba kwi-muscular pectoral, kodwa kwi-triceps). Yenza i-10-15 ye-push-ups kwaye ujikelele ukwenza imisebenzi, uxhomekeke kwisinyathelo ngesandla sakho sobunxele. Umsila wepectoral usebenza.
Deadlift
I-IP - thabatha ibha yomzimba ngokukhawuleza kwaye uyinciphise phambi kwakho. Ubude beembumba ububanzi bodwa, amadolo aphelile. Ukuthobela umzimba phambili, ukugcina ukukhutshwa kwemvelo kwindawo yomlenze kude kube umzimba ufana nomgangatho. Ziva iimisipha zangasemva komtya wethanga. Buyela kum I. P. Qaphela ukuba intamo kunye nentloko ziqhubeka nokuqhubeka komzimba: xa zikhohliwe, umboniso kufuneka uhanjiswe phambili (ngoko unokulimaza i-vertebrae yomlomo wesibeleko), kodwa phantsi. Imisipha yozuko kunye nemisipha yomsebenzi. Zama ukufikelela phezulu kwi-IP Makushka, kwaye uye phambili ekupheleni kwendawo.
Dweba izangqa zesithende
Ukuzivocavoca kunceda ukuhlangabezana ngokuphumelelayo neebhakethi. I-IP - ilele ecaleni layo; Umzimba kunye nemilenze yenza i-angle engama-90 degrees. Umlenze ongezantsi ugobile, umlenze ophezulu uphendulelwe, uhlala etaweni. Isithende sijonge phezulu. Ukuphakamisa umlenze ongezantsi phezu komgangatho kwaye uhlale kule ndawo embalwa imizuzwana. Ukuxakekisa umsebenzi, udwebe isithende, ngaphandle kokuchukumisa umgangatho, iimbalo ezimbalwa. Yenza ukuphindaphinda kwama-20-25 kwaye utshintshe umlenze wakho. Imisipha yomhlaba wangaphandle wethanga isebenza. Musa ukuxhamla kwicala lakho, qinisekisa ukuba umva wakho uphelele, kwaye umshicileli unzima.
Vuka kwiisokisi
I-caviar yakho ayihlali ihle kakhulu. Ukuze ukwandise, unokwenza umsebenzi olula - ukunyuka iisokisi, kunye nokusebenza kakuhle kwenzeni kwi-dais. Ukuma kwe-IP kwiplatifti ecaleni kwodonga ukuxhoma isandla esisodwa. Beka isandla sakho sesibini kwibhande lakho. Isisindo somzimba sidluliselwa kumlenze wokunene, ukugoba kwesobunxele. Ekuphumuleni, phakama kwizwane. Kuphefumlelwe, wehla. Yenza ukusetyenziswa kwamaxesha angama-50, utshintshe unyawo lwakho uphinde uphinde uphakamise ukunyuka kweenyawo zakho. Yenza okungenani iindlela ezintathu ngomsebenzi. Imisipha yamathole isebenza. Lo msebenzi akakho nawuphi na umcimbi ongeke wenziwa ngabantu abaneenkomo ezinamandla.
Ukukhupha i-expander kwisifuba
I-IP - phinda uphumelele kwisiqingatha, uqondise izibambiso ngezandla zombini, kwaye ume ngeenyawo zakho phakathi. Kwi-exhalation, i-dilute elbows kumacala kwaye udonsa iibhulashi ukuya kumgangatho we-plexus yelanga. Emva koko, xa uphuzuliswa, buyela ngokukhawuleza kwi-IP. Ngokukhawuleza qalisa ukudonsa iingalo zakho kwisifuba sakho kwakhona. Musa ukuphakamisa amahlombe. Ngaba ukuphindaphinda kwama-10-15. Okokuqala, qwa lasela i-expander kunye ne-yellow handles okanye umthwalo we-2.5 kg. Ukuba ufuna ukunyusa amahlombe akho, sebenzisa i-expander kunye nobunzima obuninzi. Umsebenzi wesisu. I-joint joint ngexesha lokusetyenziswa akufanele igobe.
Ukuphakamisa umlenze, ulele kwi-ballball
IP - yehla emadolweni. Yamkela ibhola ye-ballball ngesandla sakho sasekhohlo uze ulale kuyo. Unyawo lokunene kufuneka lubekwe eceleni ukwenzela ukuba lube ngumgca ochanekileyo nomzimba. Ukuqhawula umlenze wakho, phawula unyawo lwakho lokunene ukusuka phantsi. Musa ukuphakamisa phezulu, umgama phakathi kwezwane kunye nomgangatho kufuneka ube ngu-15-20 cm.
Ukuphakamisa umlenze ngebhodi yomzimba
IP-lyagte kwibala, ngakwesobunxele. Umlenze wesobunxele ulala phantsi; kunene, eguqa emadolweni, emele phantsi, ekuncedeni ukugcina ibhalansi. Faka umgca omnye kwibhardi yomzimba phakathi kweenyawo zomlenze wesobunxele, kwaye ubambe olunye uhlangothi ngesandla sokunene ukuze ibha yomzimba ingaqhubeki. Phakamisa umlenze wakho wesobunxele phezulu, uzive indlela iimisipha zomsebenzi we-hip. Phinda uphakamise amaxesha angama-10-15, uze ulandele kwaye ulandele umsebenzo wakho ngeenyawo zakho zokunene. Imisipha yomhlaba wangaphakathi wethanga isebenza. Yenza umlenze womlenze osebenzayo, ungagodli izihlunu.
Ukwandiswa kwezandla
I-I.P.-lyagte ekuphakameni. Thatha ibha yomzimba ngobunqamle, obuncinci. Gungqa iingalo zakho ngaphezu kwesifuba. Gudla kwisisu, cinezela uboya ngokukhawuleza ngokubhekiselele kwinqanaba le-step-platform. Bhala, faka izandla zakho emva kwentloko yakho. Qaphela: musa ukwenza ukunyakaza, kungenjalo ungonakalisa umxhelo wegxala. Xa uphumelela, buyela kwi-IP. Kubaqalayo, kungcono ukuthatha ibha yomzimba elula okanye le mibhobho. Umsila wepectoral usebenza. Nika ingqwalasela kwiintlungu zamagxa, thintela ukuhamba ngokukhawuleza.