Yenza umzekelo "Umthandazo", emi phambi kwesibuko kwiprofayili - uza kubona indlela i-muscle isebenza ngayo kwaye isifuba siphume.
Ukuhamba kwisiza
1. Phakamisa iingalo zakho kumahlombe akho.
2. Ukuhamba kwindawo enye kunye neentshukumo zesetyhula yezandla kumacala ephambili (10 amaxesha).
3. Qhubekani nihamba + nentshukumo yeesetyhula ngasemva (amaxesha angama-10).
Ukukhanda ngezandla zakho
1. Inyawo kwibala elibanzi, iingalo zomzimba.
2. Thatha izandla zakho emva koko, zibenze uhambo olubukhali olubuya kuwe, njengokungathi uqala.
Ziva ukuxhatshazwa kwezihlunu zepectoral.
4. Landela ukuhamba.
Siphinda amaxesha angama-15.
"Ukucima"
1. Ubuninzi beembalo zegxala ngaphandle.
2. Thatha ithawula encinane ngesandla.
3. Ukuphakamisa iingalo zakho kwizinga lesifuba uze ululaze phambi kwakho.
4. Ukuzandla izandla ukujika kwiindlela ezahlukeneyo ithawula (amaxesha angama-20).
Yenzelwe udonga
1. Hlala kumgama wama-50 cm eludongeni, ububanzi beenyawo ububanzi ngaphandle.
2. Gudla izandla zakho phambili uze ucinezele izibonda zakho eludongeni (amaxesha angama-20).
Ukunxibelelana
1. Ubuninzi beembalo zegxala ngaphandle.
2. Ukuphakamisa iingalo kunye ne-expander ukuya kwinqanaba lesifuba.
3. Ngokukhawuleza, ukusasaza izandla zakhe emacaleni, welula i-expander.
4. Vala indawo kwaye ugqibe iingalo zakho phezu kwesifuba sakho (amaxesha angama-10).
Phakamisa iingalo zakho ngaphezu kwentloko yakho uphinde uphinde ujikeleze enye inqamle-elula phezu kwentloko yakho (amaxesha a-10).
1. Iinyawo ngobubanzi bamagxa, izandla ukujoyina ngaphambi kokusa.
2. Hlanganisa iintende phambi kwesifuba uze ucinezele esinye isundu kwenye, usebenzise umzamo (ubuncinane amaxesha angama-30).
Ukuhlala nokulala "isundu etafileni"
1. Hlala esihlalweni phambi kwetafile.
2. Phumla iintende zakho kwitafile uze ushicilele ngokunye ngezandla zakho (amaxesha angama-20 ngamnye).
"Utywala"
1. Thetha kwisisu sakho, faka izandla zakho emahlombe akho (okanye izandla zakho emva kwentloko yakho).
2. Nciphisa ngokukhawuleza inxalenye ephezulu ye-trunk.
3. Vala indawo ephezulu malunga nemizuzwana engama-25.
4. Phula i-trunk phantsi. Phinda kathathu.
"KwiTurkey"
1. Hlala phantsi "kwisiTurkey", ugoba iingalo zakho kwiingqungquthela, cindezela izibonda zakho emzimbeni.
2. Iminwe yokubeka phezu kwamagxa, gcina amahlombe kunye nokuhambisa amahlombe ngokuthe ngqo (njengokungathi isangqa) - phezulu, emuva, phantsi kwaye phambili.
Push-up
1. Buxoki kwisisu sakho.
2. Ukunyusa izandla phantsi, ukuphakamisa umzimba.
3. Gcobhoza phantsi, ulungelelanise izandla (ubuncinane amaxesha angama-10).
"Libra"
1. Thatha iidumbbells, ulale emhlane wakho, usasaze iingalo kunye nezigulane eziyi-1.5-2 kg nganye.
2. Nciphisa ngokukhawuleza ihlanjululwe kwaye iminyanisekile kwizandla ezilumkileyo kunye nama-dumbbells (amaxesha angama-10).
Yenza usebenze kwibhentshini elincinci (okanye kumabini amancinci amabini), elele kuyo.
Inkxaso imele ibe sele ibuyele emva kwakho, kuphela emva kokuba imisipha iza kusebenza ngokuchanekileyo.
1. Hlala esihlalweni.
2. Thatha i-dumbbells ezandleni zombini
3. Gudla ingalo ekunene kunye ne-silk ehambayo, kunye nesandla sasekhohlo senyuka phezulu kwinqanaba lesifuba.
4. Ngaphandle kokugoba iingalo kwiingqungquthela, tshintsha isikhundla sezandla.
Phinda kathathu.
Ukuze wenze le mizovo, awuyi kufuna kuphela ixesha elongezelelweyo, kodwa kunye neqhinga elikhethekileyo. Ukusebenza kwezi zivivinyo kufuna umthwalo okhethekileyo kwaye ngoko ke akuyi kufaneleka kuzo zonke iintombazana. Emva koko, abaninzi abantu banokukhubazeka ngokomzimba kunye nezifo.
Ukuba, umzekelo, intombazana ihlupheke nge-asthma ye-bronchial, inokuvinjelwa kwimisebenzi eyahlukeneyo kwi-simulators, kwaye ngokwenene nayiphi na into eyenziwa ngumzimba. Ngoko ke, okokuqala, buyisela impilo yakho yesiqhelo, kwaye wenze izinto ezahlukeneyo.