Ngaba ndikwazi ukulahlekelwa iipounds ezimbalwa kwiiveki ezimbalwa? Kakade. Unako ngakumbi xa ukutya okuchanekileyo kuncedisa umsebenzi owenziwe ngokomzimba. Awufuni ukwenza yedwa ekuseni? Emva koko uye kwiibini. Indoda, umhlobo okanye intombi iyinkampani ebalulekileyo yokuhamba. Okanye ukuqeqeshwa kwasekhaya kwenziwa kwiinjongo zeengxaki ezikhethekileyo. Xa wenza lo msebenzi, kuya kufuneka ufumane rhoqo kwaye ugcine umlinganiselo kunye neqabane lakho. Ngenxa yoko, onke amaxesha ahlutha izihlunu - "izigulane", okanye, njengoko zibizwa, izihlunu ezinzulu zomzimba. Umthwalo kubo uya kuhluka kunye noshintsho lokuphefumla kunye neenguqu ezincinane kwizikhundla. Uqeqesho olunjalo aluyi kutshisa kuphela iikhalori ezingaphezulu, kodwa kuphuculwe ukulungelelaniswa kwezinto ezihambayo, kunceda amahlombe aphenduke, kunye nesisu - sondele. Ukongeza, ukuhlawulisa ibini ngokuyisimangaliso kukuphelisa ubuvila. Nangona sivila? Asinalo mgangatho!
Masiqale siqhelise
Injongo. Sisebenza izicathulo zomlenze, imilenze, amatye
I-I. iphe.: Ukuma, ububanzi beenyawo. Yenza unyawo lokunene lugubungele, ikhohlo litshintshile ngakwesokudla. Emva koko, ukugxotha kakhulu isithende ngesithende somlenze wakho okhohlo, buyela ngqo kwi-intetho. Yenza omnye umlenze. Phinda amaxesha angama-10 ukuya ku-2-3. Ukuphumla phakathi kweendlela zokubuyisela ukuphefumula ngu-1,5-2 imizuzu.
Kubalulekile. Yenza ngokukhawuleza.
Injongo. Ukuzivocavoca isisu sakho esiswini
I. p.: Ulele phantsi, emqolo wakho, gquba iingalo zakho malunga neenyawo zomlingane. Ukucoca izihlunu zesisu, phakamisa imilenze yakho phezulu. Emva koko iqabane lakho liza kubakhupha kude nawe. Ukucoca izihlunu zesisu esezantsi, xhathisa. Umsebenzi wakho kukugcina iinyawo zakho zingathinti umgangatho. Phinda amaxesha angama-20 ukuya kuma-2-3. Ukuphumla phakathi kweetekisi imizuzwana engama-30.
Kubalulekile. Yibambe iqhonqo ngokumelene nomgangatho.
Injongo. Ukumodela umlenze kunye neentambo
I. iphe.: Ukuma, nomqolo wakhe komnye nomnye. Phumla komnye nomnye kwaye uphefumle kakhulu, ngelo xesha uhlale phantsi. Emva koko, ukugxotha izithende zomgangatho, kwi-exhalation, ukunyuka phezulu. Phinda amaxesha angama-15-20, ukuphindaphinda kwama-3 Ukuphumla phakathi kweendlela - imizuzu eyi-1.5 ukuya kwemizuzu.
Kubalulekile. Xa uphakamisa, musa ukuluqaqa ngamadolo de kube sekupheleni, uwashiye kancane.
I-p.: Enye-elele emhlane wakhe, okwesibini, ibambe iqabane layo. Iqabane lixhomekeke phambili, ligosa iingalo zakhe kwiingqungquthela. Kwi-nuddle, uyakhupha ngokukhawuleza, uze uyibuyisele ngaphakathi nangaphandle. Phinda u-10-15 amaxesha, iindlela ezi-3.
Qaphela: Indima ye "barbell" ingenziwa ngumntu. Ufuna nje ukuguqa ngamadolo aze aphephe amanqatha ukusuka kumgangatho, ngoko kuya kuba lula ukuphakamisa.
Kubalulekile. Lowo ubambe umzimba ngokukodwa, ngomgca omnye ukusuka phezulu ukuya kwiintendele. Lowo owenza utyalo akahambanga nomqolo wakhe.
Injongo. Ngokuqeqesha i-obliques yesisu, senza umgca wezinwele zikhankanywe ngakumbi
I-I. iphe.: Ukuma, kunye nomqolo wakho komnye nomnye, iinyawo zakho zibubanzi begxalaba ngaphandle kokubamba izandla zakho, zenzele, zenzele ukuthambekela ngokuthe tye kwi-static muscle of stretch. Kwi-exhalation, ukuxubha imisipha, ubuyele kwaye. Ukufeza ngakwesobunxele. Phinda amaxesha angama-20, iindlela ezi-2-3. Phumla phakathi kweendlela - 30-40 imizuzwana.
Kubalulekile. Hlela isikhundla se-pelvis, ungayiguquli. Ungavumeli ukuvakalelwa okubuhlungu kumqolo osezantsi.
Injongo. Umqhubi womzekelo, amahlombe, izandla
I-I. iphezu: ukujongana, ukuphakama kwamagxa, ububanzi obubanzi. Faka izandla zakho kumahlombe omlingane uze uthathe isinyathelo emva. Cinezela kwiqabane, zombini ukusuka eludongeni. Buyela emuva nangaphandle. Phinda amaxesha ama-10-12 ngeendlela ezi-2-3.
Kubaluleke kakhulu. Ukuqinisa iisifuba zomzimba, musa ukumisa i-pelvis.
Injongo. Sifunda i-triceps kunye nemisipha encinci ye-pectoral
I-I.P: ubuyele kumlingane osemagqabini. Phatha izandla zakho ngamadolo, imilenze iya phambili kwaye yenza i-back-ups. Ukuphumla phakathi kweetekisi imizuzwana engama-45.
Kubalulekile. Khulisa isifuba, ngenxa yoko, susa i-scapula.