Ukuzilolonga kwezandla, inyawo kunye nomzimba

Unokwenza umzimba ococekileyo ngezandla zakho! Into ephambili ukuphulaphula iingcebiso zethu, kwaye wenze ukusetyenziswa okufanelekileyo kwezandla, inyawo kunye nomzimba.

Nangona uchitha ixesha elinzima kwindawo yokuzivocavoca, awukwazi ukuphumeza iindlovu ezifunwayo zamabhinqa. Kwiimisipha azizange zomelele nje, kodwa ziguquguquke, zolule, kufuneka udibanise ekuqeqesheni kwaye usebenze ngesisindo sakho (njengama-pilates), nokuphefumula okufanelekileyo (njengokuba ku-yoga). Siye saqulunqa inkqubo yoqeqesho yombhali kulabo abafuna ukuxhatshaza ubukhulu bemisipha kunye nokulahla iifowuni. Qeqesha ubuncinane kabini ngeveki - nje inyanga yeeklasi eziqhelekileyo uza kufuneka utshintshe ubukhulu bempahla. Qaphela: musa ukwesaba ukuba izikali zibonisa ukwanda kwenani kwi-1-2 kg! Ikhula ubukhulu besisu, kunye nokutshisa kwamafutha, kunye nemigca yaloo mfanekiso igxeka. Ukuzivocavoca okubalulekileyo kwezandla, inyawo kunye nomzimba kuya kukunceda ukuba uhlale unomfanekiso kwaye ufumane umfanekiso omhle.


Ukuzivocavoca kwezandla, iinyawo kunye nomzimba-ophezulu

Injongo: ukufumana ii-cubes zokunceda, ukulahla iifomthi ezinqeni.

Ingxenyeni ephezulu yesisu esiswini. Thetha phantsi, cinezela uzinqamle okhalweni. Phakamisa imilenze yakho ngecala elifanelekileyo kwaye ubambe kule ndawo, uzama ukutshintsha i-angle ° 90 °. Gcoba amahlombe emagxeni ukusuka kumgangatho, phakamisa phezulu. Gudla iingalo zakho ngaphandle. Ukwenza ukufudumala kwamandla okufutshane, siphume izandla zakho. Thatha umoya ophefumlelweyo, kwaye emva kwe-10 ukufudumala okufutshane kunye nokuhla kwezandla.

Ukunyanzela ukusetyenziswa, faka iinyawo zakho kwi-ballball. Ubunzima ukubamba ibhola endaweni, ukwenza ukuhamba kwesandla. Imilenze kufuneka ivaliwe.

Zama ukubeka uxinzelelo kwibhola ngezithende. Yenza amaxesha angama-10.


Thabatha ingqalelo!

Ukusebenza izihlunu ezifanelekileyo ngexesha lokuzilolonga kweengalo, imilenze kunye nomzimba, musa ukuxhoma intamo yakho. Gweba intloko yakho, ungadlulanga phambili.


I-Press Press

Ukulahla iipompo ezinamafutha kwindawo yesisu ngexesha lokuzilolonga kwezandla, iinyawo kunye nomzimba, ukuba ufumane i-silhouette elula. Umshicileli ophezulu nangaphantsi, umsila wezilwanyana, i-quadriceps.

Ulale emhlane wakhe, inqeni isicinezelekile phantsi. Ukuba kunzima ukuba ulandele izilonda ngexesha lolo msebenzi, faka ithawula encinane, ephotswe ngumqulu, ngaphantsi kwecalulo lumbar. Phakamisa imilenze yakho ngqo ukuya phezulu ukuze benze i-angle ° 90 kunye nomzimba. Beka izandla zakho emva kwentloko yakho. Ungafaki iminwe yakho engqiniweyo, gcina izandla zakho kufuphi neetempile zakho: oku kuya kukunceda ukuba ungabikho ngokugqithiseleyo i-vertebrae yomlomo wesibeleko. Thatha umoya ophefumlelweyo kwaye, ekuphumeni, uphuphe amaqabunga ukusuka phantsi. Yenza isilwanyana sakho. Kanye kunye nokuphakanyiswa kwebhande lehlombe, ukugoba imilenze kwiphulo. Cinga ngamadolo. Ukuthatha umoya, uyancipha ngokukhawuleza i-scapula, uze uhambe phantsi, ngelixa ulungisa imilenze. Gcina iinyawo zakho kunye, musa ukusasaza imilenze yakho. Yenza imisebenzi yokubamba iingalo, imilenze nomzimba ngokukhawuleza, ungazenzeki. Ukuxakekisa umsebenzi, cinezela kwi-fitball. Ukulungisa imilenze kunye nebhola ephoswe nge-perpendicular to the body. Emva koko, njengenguqulo engabonakaliyo yomsebenzi, khawula amadolo, ugcine ibhola kwisisindo. Yenza ibhola ngemilenze yakho. Ukuchukumisa ibhola ngeenyawo zakho, uya kunika umthwalo owengeziwe ngaphakathi kwethanga. Phinda amaxesha angama-30.


Cinezela kwaye ubuye

Ukuzivocavoca kwezandla, inyawo kunye nomzimba kunceda ukuseka i-corset ye-muscular eqinile, ukuqinisa imisipha yemilenze.

Iimisundu zogcino, yonke iminyango yomva imilenze, imisipha yomva. Ulale phantsi, cinezela izandla zakho phantsi. Xa uphuma, uphuthule imilenze yakho phantsi uze uqale ukuphakamisa. Xa imilenze iphakanyiswa i-perpendicular to the floor, qala ukuhlahlisa ngentloko, ukukhupha umva ukusuka phantsi: i-vertebra emva kwe-vertebrae. Yenza imizimba yeengalo, imilenze nomzimba, ubambe ibhola ngeenyawo zakho. Phinda amaxesha angama-30.


Thabatha ingqalelo!

Musa ukucima i-scapula ukusuka kumgangatho, ngaphandle koko unobungozi ngokugqithisa ukugqithisa i-vertebrae yomlomo wesibeleko. Ngethuba lo msebenzi, welula izandla zakho ezingangeni ezinyaweni, kodwa phambili, phambili ngqo. Musa ukuziqhawula phantsi ngomgangatho, yenza konke ukuhamba kakuhle. Xa ukhwela, donsela ikhanda lakho, ungaphumi phambili.

Qinisa uphinde ulwebise imisipha yomzimba wonke, ingakumbi imisipha ye-press, emuva, izandla. Zonke izihlunu ezisekela umlanjana, zonke izihlunu zogcino.

Thetha emhlane wakho, welula iingalo zakho emva kwekhanda lakho. Thatha umoya ophefumlelweyo, kwaye emva koko, ekuphumuleni, uphucule izandla ukusuka kwisantya kuqala, ngoko ke intloko, ke, i-vertebra emva kwe-vertebra, phakamisa i-trunk. Ngexesha lokuphakamisa ungagqithisi imilenze yakho phantsi, gcina iinyawo zakho zivaliwe. Musa ukuvuka nokuhla, uhambe kakuhle. Ukuhlala nemilenze eqondileyo, welula isifuba sakho phambili, emva kwezandla zakho. Musa ukulukhuni intamo yakho, cinga ukuba utyunjwa yithsaba yentloko yakho. Ukuhamba kuphela kuphela esifubeni. Ukuyinkcenkcesha ukusetyenziswa kweengalo, imilenze kunye nomzimba, thabatha i-ballball. Emva kokuhlala phantsi, gcina ibhola emva kwentloko yakho. Gamba iingalo zakhe, uthathe ibhola kuqala, uze ufikelele kwi-ballball. Ukuphindaphinda kwama-15-20.

Xa uvakalelwa kukuba uqeqesho alukwanele, qwasela ukuba ibhola likhulu kwaye likhulu kakhulu, umthwalo omkhulu kumaqela omzimba osebenza kuwo, uya kufumana. Qala ngomntwana omncinci okanye ibhola elikhulu.


Thabatha ingqalelo!

Musa ukuwa kwicala lakho, gcina umzimba udibene kunye nomgca owodwa, inyawo lomlenze we-flyweight welula. Intendelezo yesalathisi esisekelayo iyingqungquthela kumgangatho.

Iinqumlo ezikhethiweyo

Gweba "iindlebe" ezinqeni, yenza izikhwelo zithandeke, kunye namathanga ziya kuncedwa ngamazivo ezizeleyo zeengalo, imilenze kunye nomzimba.

Ngexesha lokuzilolonga kweengalo, imilenze kunye nomzimba, yonke indawo yomsebenzi womlenze osebenzayo, umthwalo ophezulu ubeka kwiimfutho ze-oblique ze-press, i-gluteus maximus muscle iphuhlisiwe, imisipha yesandla sokubamba iyaqina.


I-Silly Waist

Susa amanqindi ephoyinini, usegxininise ukukhutshwa kwe-silhouette.

Imisipha ye-Skew yomshicileli, ibhinqa legxina, amathanga angaphakathi.

Uxoxe ngomva wakho. Gxobhoza izandla zakho ngasemva kwentloko yakho, kodwa ungazikhethi e-castle. Gcina umlenze okunene emadolweni uze ufikelele kuyo ngekhohlo lakho lasekhohlo. Kule meko, inqanawa kunye namathambo ahlala phantsi, kuphela kuphela inxalenye ye-back (ukuya kumahlombe). IChina iyakhupha. Emva koko, sondela ngakwesokunene kwegolo. Ukuze ubenzela nzima, sebenzisa ibhola. Xa uphumelela, uphephe ibhola phezu kwedolo elomeleleyo. Yenza ukuphindaphinda kwama-30 ngomlenze ngamnye.

Thabatha ingqalelo!

Gcoba ihlombe emagxeni ukusuka emzantsi phantsi ngobumnene, i-elbow ityelele kwicala kunye ncinane.

Ncike phantsi phantsi ngegolo kunye nelokwe. Ukugoba ingalo yamahhala kwi-elbow uze ukhokele emva kwentloko, i-elbow kufanele ibheke ngokukhawuleza. Ukunciphisa inzwane yomlenze oxhasayo. Kwi-exhalation, ukugcina ibhalansi, pha kamisa inyawo lakho lamahhala kwinqanaba lesinqe. Musa ukufumana unyawo lwakho endleleni kwaye ungayifuni. I-sock ibanzi.

Inguqu eyinkimbinkimbi yokusetyenziswa kwezandla, iinyawo kunye nomzimba - usebenzisa i-fitball. Thetha kwibhola ephezulu ye-trunk. Ukugcina ibhalansi yakho, pha kamisa inyawo. Qaphela ukuba ibhola ayigxothi phantsi kwakho. Yenza amaxesha angama-30 ngomlenze ngamnye.


Esifubeni

Isifuba esihle, isifuba esivulekile, ukungabikho kwamaphiko "kwi-forearm.

Imisipha yeengalo: i-biceps kunye ne-triceps, i-muscle enkulu ye-pectoral, imisipha yomva.

Gxininisa ubuxoki. Umzimba kufuneka ube nexesha, isisu senziwe. Ekuqaleni unokuthembela emadolweni aguqa ngamadolo. Emva kwexesha, iya kugxininiswa kwiisokisi. Ukubhinqa izibonda zakho emacaleni, shiya isifuba sakho phantsi. Umele uzive uxinzelelo kwiingalo zakho nasesifuba. Musa ukuphosa isisu sakho, ungaphenduli. Thetha kwibhola uze uqhube kuyo ukuze ungaphantsi kwesitya. Ukwenza i-push-ups engu-30, ukugcina ibhalansi.

Thabatha ingqalelo!

Umqolo uqonde, ukungafihli kumqolo ongaphantsi akuvunyelwanga. Ingqungquthela iyahlutha ngesandla. Ukubuya ngokukhawuleza, ukungabikho kwamanqatha e-back back. Izikhwebu.


I-Gluteus muscle , umsila omkhulu kakhulu, umsila we-trapezius.

Thetha kwisisu sakho, welula izandla zakho phambi kwakho, zibeke iinyawo zakho kunye. Gcoba isifuba nentloko evela phantsi. Thatha umoya ophefumlelweyo kunye nomoya ophumayo uphakamise kangangoko kunokwenzeka ingalo ekunene nomlenze wesobunxele. Ngaphandle kokunciphisa intloko kunye nesifuba sakho, nciphise ingalo yakho nomlenze kwaye uphakamise ingalo yakho yekhohlo kunye nomlenze wokunene. Yenza isicaciso phezulu kwaye ukhangele phambili. Ukuxakekisa umsebenzi, ulala kwibhola uze uyijikeleze ukuze ihambelane phantsi kwesitya. Okokuqala, zize uncede ugcine ukulinganisela kwakho ngezandla zakho: phakamisa phezulu phezulu kuphela imilenze. Ngexesha elide, zama ukwenza kwibhola indlela efanayo efanayo yezandla, iinyawo kunye nomzimba njengoko uphantsi komgangatho ogqithisiweyo: ngokukhawuleza ukuphakamisa iingalo kunye nemilenze. Zenza ezintathu iindlela ezili-10-15. Musa ukulahla intloko yakho, ikhanda phambili. Musa ukubeka izandla zakho emacaleni.