Ungasusa njani iifumba ezimbi phantsi kweemvula: ukuqhutyelwa kwingingqi yengxaki

Ukuqhawula iingalo kunye neengxowa ngaphezu kwebhokhwe zidla ngokuba yingxaki eqhelekileyo kumantombazana namabhinqa amaninzi. Siphuthuma ukukholisa, ingxaki ixazululwe! Ukuze ukhohlwe ngonaphakade ngokulenga "amaphiko" kunye namafutha, kuya kufuneka usebenze nzima uze uqale ukutya ngokufanelekileyo . Ngeke kube lula ukunciphisa ingxaki, umzimba omhle usebenza, kungekhona i-genetics. Ngoko, namhlanje sithetha ngendlela yokususa amanqatha kwindawo engaphili.

Kutheni i-fat ebonakala phantsi kweemvula?

Okumangalisa ngokwaneleyo, kodwa kwanamantombazana amancinci aneentlobo zesikhumba ngaphezu kwebrasi. "Uhlobo", - utsho. Kwaye uya kuphutha ngokupheleleyo. "Iindlebe" ze-Fat zivela kwizizathu ezinhlanu:

Ukusuka kuzo zonke izifo enye iresiphi - ukufaneleka, i-athletics kunye nokutya. Ukuyiqwalasela, umbuzo: indlela yokulahlekelwa isisindo kwintsimi yeemvula, isisombululo esinomdla.

Indlela yokususa amanqatha ukusuka phantsi: izivivinyo kunye namavidiyo

Ngaphambi kokuzivocavoca okunzima, sidinga ukufudumala okuhle komzimba ophezulu, kwaye siya kusebenza kunye nayo. Sithatha umbhoxo, amanzi, vula umculo uze uqale!

  1. Sifaka intamo yethu kuzo zonke iinkalo, ukwenza intloko ijikelele emacaleni kwaye ijika.
  2. Siphatha iigxala, i-elbow kunye namanxeba esandla kwiisesetyhula izikhathi ezili-8 eziphambili nangaphambili. Sitshintshana ngeengalo ezichanekileyo, kwakhona, amaxesha angama-8.
  3. Senza ukubetha izandla phambi kwesifuba nje nje esikolweni. Siyolulela kakuhle izibonda zethu kwaye sizise iiplanga. Umsebenzi wethu kukufudumala ibhinqa lehlombe. Eziphindwe ezili-10.
  4. Isandla esinye siphakanyisiwe, sinyanzeliswe kwikham, enye isezantsi. Sitshintsha imeko kwiingxelo ezimbini. Senza amaxesha angama-8.
  5. Ngoku sibeka izandla ngqo phambi kwesifuba esifana nomgangatho kwaye sisasazeka kwi-swing emacaleni, ukuxhathisa imisipha. Silandela umgca wezandla. Amaxesha angama-15.
  6. Sifanisa ukusekwa kwezandla zolwaphulo-mthetho xa ipolisa ithumela isibhamu kuye. Le nto encinane kwintloko, iintendelezo zikhangele phambili. Kule ndawo siphakamisa izandla zethu phezulu, silula umzimba. Senza ngokuphindaphindiweyo ngokuphindaphindiweyo.
  7. Zigxininise ngokuzenzekelayo izandla uze uqhubeke nomthwalo.

Ngoko, umnjongo wethu awuyikupompoza i-biceps, kodwa ukubonisa ithoni ibhande. Ngoko ke, senza umzimba ngokulinganisa umzimba wethu kunye nokulinganiswa okuncinci. Iingqungquthela ze-1-1.5 kg okanye iiblotile eziyi-0.5 z ngehlabathi / umhlaba uzakwenza. Ivula umsebenzi wethu oyintandokazi oyintandokazi - ukunyusa.

Ukuzivocavoca inombolo 1. Ukugxininiswa ngokugxininisa ngamadolo - amaxesha angama-15-20

Siguqa, imilenze iphakamisa kangangokuba phakathi kwamathole kunye namathanga kwakha i-angle ekhangelekileyo ngendlela yeentaka "V". Izandla kwinqanaba lesifuba, izandla zikhangele phambili. Umgama phakathi kwezandla ukhululekile kuwe. Ngoku ulungele i-backback, gcina imbongolo kwinqanaba elifanayo kunye nomlenze uze uqale ukucima.

Ukuzivocavoca inombolo 2. Gxininisa ngokugxila kwiidumbs + ngezandla-ngaphaya kwexesha ezili-10 kwisandla ngasinye

Asitshintshi imeko, sizithoba nje izandla zethu kwiidumbbells. Ngoko i-triceps, i-thoracic kunye ne-deltoid imisipha iya kusebenza ngokufanelekileyo, oku kuthetha ukuba inqatha iya kuhamba phantsi kweemvula. Inxalenye yokuqala yomsebenzi icacisiwe. Okwesibini - sikhoxisa isandla kwisidumbulu ukuya kwicala ngaphambi kokuba kufane nomgangatho, ukugoba kancane kwi-elbow.

Kufunyenwe i-20-push-ups kunye ne-10. Akukho mntu wathi kube lula. Sibonisa ukunyamezela kwaye siqhubeke. Ekugqibeleni, oku kungumgubo wakho onamafutha.

Ukuzivocavoca inombolo 3. Impumelelo emithathu - amaxesha angama-10

Silale emhlane wethu, imilenze yethu iguqa ngamadolo. Izandla kwisifuba sakhe zibambe izibhamu. Sibaphakamisa ngexesha elifanayo, ngoko sifaka izandla zethu emacaleni, kwakhona kwakhona kwayehla - eli lixa eli-1. Xa uzalisa, gcina izibhambathiso zakho zincinciwe kwi-degrees ezili-15. Esi sikhundla esinika umthwalo kwiimisipha, kwaye kungengamalungu kunye nemigqa, ukuba ubeka izandla zakho ngqo.

Ukuzivocavoca kuqinisa ngokugqithiseleyo kunye nokupompoza i-pectoral muscle, isebenza kwimiqolo phantsi kweengalo kwaye yakha iqela le-deltoid.

Ukuzivocavoca 4. Bhukuza phantsi - amaxesha angama-10

Ewe, izandla zam sele zitshisa, kodwa asiyikuyeka! Siphila phantsi, ezandleni zamagqabi kunye nokwenza umsebenzi olula - ukuguqula izikhundla zezandla. Eyona njengaye njengoko senza kwifudumala. Izandla emgangathweni awuyibeki, sixhathisa zonke iimisipha.

Kulo vidiyo, umqeqeshi unikela inketho ekhethekileyo kunye nokutshintshwa kwesinye isandla esivela phambi kwesifuba. Yenza njengoko uthanda. Isiphumo sinye.

Ukuzivocavoca inombolo 5. Iingqungquthela emva komva

Jonga ividiyo malunga nendlela yokususa imibimbi kunye namafutha phantsi kweemvula. Landela ngokukhawuleza ukuphunyezwa kwaye uzame ukuzitshitshisa ngesiguqu emlonyeni. Sikucebisa ukuba wenze umsebenzi phambi kwesibuko.

Uqeqesho olufanelekileyo kwaye likubone!