Isiqulatho esiphezulu kunye namaqhinga
Imisipha yamagxa, umva, isandla kunye nesifuba somsebenzi. Sukuma, ubeke iinyawo zakho ububanzi bamagxa akho, amadolo aguqe kwaye uthathe isandla ngasinye kwisalumki esilinganisa i-4.5-7 kg. Hamba phambili ukusuka emlanjeni ukwenzela ukuba umva uphawuleze udibene nomgangatho. Beka izandla zakho phambi kwakho, iintendelezo zijongene nezikhwebu zakho. Yibani iidumbs kuwe, isasaze iinqonga zakho emacaleni kwaye uphinde udibanise. Ukulibaziseka kwinqanaba lokugqibela kwi-akhawunti ezi-2, zinciphisa izandla zakho. Ukwenza okuphindaphindiweyo kwezi-15.
Ibhayisikili kwindawo yokuhlala
Ukusebenza kwemisipha-stabilizers. Hlala uqonde, imilenze iphakame, iinyawo-phezu kwakho, ngeminwe yakho ichukumise intloko yakho emva kweendlebe zakho, uze ubeke iingqamlezo zakho kumacala. Phakamisa imilenze yakho kwaye uncike ngokukhawuleza, ulungelelanise kwi-coccyx. Donsa idolo elifanelekileyo, ngelixa ujika kwindawo ephezulu yomzimba kuyo. Bamba iibali ezi-2, utshintshe indawo yeemilenze uze uphendule umzimba kwelinye icala-oku kuya kuphinda kuphindwe. Gcwalisa iiprayimari ezingama-30.
"Ehla phezu"
Imisipha yamabhokhwe, imilenze, imisipha-imilenze yokusebenza. Sukuma, iinyawo zibubanzi begxala ngaphandle, amadolo aphelile, izandla zihamba phambi kwakho kwinqanaba lesifuba. Phakamisa idolo elifanelekileyo uze ulolule ngokuthe tye kumzimba ukuya ngakwesobunxele. Yitshintsha ngokukhawuleza indawo yeemilenze, udibanise idolo lasekhohlo. Oku ndiya kuphinda. Ngaba usondela kwi-15, ugxuma emva nangemva ngokukhawuleza njengoko unakho. Musa ukuhambisa amahlombe akho ngokubhekiselele kwi-pelvis.
Iingqungquthela ngokujika
Imisipha yesifuba neengalo zisebenza. Beka emhlane wakho, ukuguqa ngamadolo, iinyawo ngaphantsi, uthathe isandla ngasinye kwisitetjhi esilinganisa i-4-5-7 kg kwaye ugcine nje ngaphezu kwesifuba. Izibonda zibhekiswe kumacala, iintendelezo zikhangele phambili. Gxininisa iingalo zakho phezu kwesifuba sakho, uzivelele ngeentendelezo zakho kuwe. Kwinqanaba lokugqibela, izibhambulu zifanele zithinte. Yenza ukuhamba ngokulandelelana, ukubuyela kwindawo yokuqala. Ukwenza okuphindaphindiweyo kwezi-15.
Isandla esinyanzelisiweyo siphezulu ngokuxhaswa ngamadolo
I biceps isebenza. Thatha isalathisi isandla esisekhohlo esilinganisa i-4.5-7 kg yeenyawo ezisekhohlo zibeka phambili phambi kwesokudla kunye ne-squat. Idolo elifanelekileyo liyancitshiswa phantsi, isithende sikhuliswa. Isandla sasekhohlo sandiswa kwinqanaba elingaphakathi lomlenze wesobunxele, intendelezo ijoliswe ngakwesokudla. Beka isandla sakho sokunene kwi-hip yakho yekunene. Ngoxa ugcina inxalenye ephezulu yesandla sasekhohlo, usondeza ngokukhawuleza i-dumbbell ehlombe. Phantsi kwesithuba sokuqala uze uphinde. Yenza ukuphindaphinda kwe-15 kwaye uqale ukwenza umsebenzi ngenye indlela.
Izikwele zangaphambili
Imisipha yamathambo, imilenze kunye nomsebenzi we-biceps. Sukuma, ubeke iinyawo ububanzi beeplavis, ngakwesandla ngasinye, thabatha i-dumbbell enesisindo esingu-4.5-7 kg kwaye ubambelele phambi kwakho ekuphakameni kwesilwanyana. Iingqungquthela zithe tye, iintendelezo zibhekiselele kubo. Ncitshise phantsi, ngaphandle kokuthatha i-pelvis. Gcina kwindawo yokugqibela ye-akhawunti 2, vuka uphinde uphinde. Ukwenza okuphindaphindiweyo kwezi-15.
Ukuqhaqha ngeendlebe
Imisipha yamagxa kunye nemisipha-yokuqiniswa kwemisebenzi. Thatha ngesandla sokunene u-dumbbell ulinganisa i-2.5-3.5 kg kwaye uthathe i-bar ye-bar. Iinyawo zincinci ngakumbi kunamaqhekeza. Zama ukungashenxisi i-pelvis ngamagxa, thatha isandla sokunene kwicala ekuphakanyeni kwegxala, isundu sibhekiswe ngaphantsi. Nciphisa ingalo yakho kwaye ubeke isikhombiso esiphakathi komzimba, ngaphantsi kwesikhumba, yenza usebenze ngesandla sakho sasekhohlo. Oku kuya kuba yimpindiselo enye. Ngaba i-15 ihamba.
Ukuphika
Imisipha yomsebenzi wokushicilela. Ulale emhlane wakho, imilenze ilungiswe, izandla emva kwentloko yakho. Gcoba intloko ukusuka kumgangatho ngamasentimitha angu-8. Phakamisa imilenze kwaye uhlale phantsi ngokukhawuleza, uguqa ngamadolo akho emacaleni kwinqanaba lakho. Gcina kule ndawo kwi-akhawunti engama-2, ungathinti umhlaba ngeenyawo. Emva koko unciphise umzimba kwaye unwebe imilenze (musa ukubeka intloko kunye neenyawo ngokupheleleyo phantsi) uphinde uphinde. Ukuphindaphinda ama-30.
I-Cardioversion
Ukukhawulezisa i-metabolism kwaye utshise iikhalori ezingaphezulu, faka lo qeqesho lwesikhawu kwishedyuli yakho yempilo. Yenzelwe isimulator elliptical kunye ne-veloergometer, inokulungiswa kwezinye iimimulator, kunye naluphi uhlobo lomsebenzi. Gxila kwi-ION yakho. " Bonus! Njalo xa ukwandisa ukuxhatshazwa kwi simulator, unika umthwalo owongezelelweyo kunye nemisipha ye-press, ubenzela ukuba benze umgudu wokugcina uzinzo.