Indlela ukwandisa abantu ababulawa umdlavuza wamabele ekhaya?

Namuhla, abesifazane abaningi bakhathazekile ngomphumela le nkinga, njengoba webele nokwengezwa wasinikeza umumo omuhle. Empeleni, namuhla abaningi baba etholakalayo webele ukukhulisa kanye ngcono isimo sabo surgically. Kanjani ukwandisa abantu ababulawa umdlavuza wamabele ekhaya ngaphandle kokuhlinzwa?

Ngavele kumelwe bathi isifuba besifazane akusona kwemisipha, kodwa kusukela yezindlala kanye izicubu okunamafutha, ngakho ukumpompa ke ehholo ternazhernom engenakwenzeka. Futhi, ungatholi "efanele" kuphela kule ndawo - usayizi webele kuzokhulisa kuphela lapho jikelele isisindo somzimba. Kufuthwe kuphela imisipha pectoral, okuyinto akufanele kube udidekile unomdlavuza webele. Ngenxa yalokho, ngcono ithoni bese andise imisipha pectoral, nezindlala mammary pripodnimut babe nokunwebeka ngaphezulu, iyoba ukuma curvy. Uma, ngaphezu, ukuqinisa imisipha emuva, isimo kuyothuthuka nesifuba kuyoba ephakeme kanye esikufezile.

Kukhona umzimba ngempumelelo kakhulu imisipha pectoral kwabesifazane ukuthi engenziwa ngaphandle kokushiya indlu.

Omunye izivivinyo edume kakhulu futhi kufinyeleleke ungabiza push-ups. Ngempumelelo push-ups kusuka kokubili udonga futhi phansi.

Ukuze ekhama odongeni kuyadingeka ukuze ukwazi ukumelana ubuso bakhe, izandla futhi sincike push-ups, ukwenza 10 ezinikezwa e izindlela ezintathu. Idinga ukwenza umsebenzi ngejubane kancanekancane.

Ukuze push-ups udinga ukubeka izandla zakho kancane emahlombe ebanzi, izinyawo kancane uhlele. Ingabe push-ups izikhathi 15 e-izindlela ezintathu, ngejubane elilingene. Okokuqala, ukwenza konke ukuvela kuyoba nzima noma kungenzeki nhlobo, inqobo nje uma imisipha ungatholi namandla, kutuswa ukuqala idolo push-ups.

Omunye umsebenzi elula - emi emdulini noma ehlezi esihlalweni phambi webele ukuxhuma entendeni. Cindezela izintende ngokumelene nomunye takmi umzamo ukuzizwa imisipha esifubeni bese ugcine ngangokunokwenzeka. Khona-ke ukulindela ukukhululwa nokuphumula ukuphinda Shake. imisipha esifubeni ngesikhathi umsebenzi kufanele kube njengoba esishubile.

Acindezele odongeni wezandla zakhe imile nge emuva zakho ziqonde. Yenza imizuzu emibili izindlela ezintathu. Zama ukuthola Kwakuhileleke imisipha esifubeni, kodwa hhayi emuva.

ngempumelelo Ikakhulukazi ukuthuthukisa kanye nokuqinisa esifubeni umzimba nge dumbbells. Indlela ukwandisa webele umdlavuza ekhaya nge dumbbells?

Omunye izivivinyo ebaluleke kakhulu leli qembu kwemisipha - cindezela ebhentshini nge dumbbells. Sidindilize, izandla nge dumbbells esifubeni mabaphakamise izandla phezulu thwi bese ngihlaliswa ijubane, wafifiyela imisipha yakhe pectoral. Ingabe ezinikezwa eziyisishiyagalombili izindlela ezintathu.

Imiphumela Ubuhle bungatholakala ngosizo izandla dilution nge dumbbells esandleni. Ukulala kwakhe ibha ovundlile, nge izingalo gantelyaim ephakanyiswe thwi phezulu. Ngokuzalanisa isandla ezingeni ebhentshini bese ubuyela ukuqala isikhundla. Yenza izikhathi 15 e izindlela ezintathu. ngejubane elilingene.

umsebenzi Ngempumelelo nge dumbbells in a awulutho esitulwini. Hlala esitulweni, emuva ngqo, izingalo ibheke ngesikhathi izindololwane nge dumbbells ecindezelwe siqinise izinhlangothi yakhe. Izindololwane kungukuthi ohlukanise ezinhlangothini, izandla ukubeka eceleni ngangokunokwenzeka. Yenza izikhathi 10.

Standing, dumbbells ezandleni owehla phansi, kancane izandla zenu nge dumbbells esifubeni ezingeni, azishiye imizuzwana embalwa kulesi sikhundla. Khona-ke, nje kancane wehlise phansi. Ingabe 8 ezinikezwa e izindlela ezintathu.

Uma kukhona umbuzo mayelana nendlela ukwandisa abantu ababulawa umdlavuza wamabele ekhaya, khona-ke kudingeka ukuba banake lo msebenzi ilula: ugcine kwamaminithi ambalwa ezandleni kwehlisa izinsimbi ezisindayo, isisindo okufanele kube nezosuku lapho umzimba.

Very ewusizo eqinisa webele ezemidlalo ezifana volleyball, ukubhukuda, ithenisi.

Ngakho manje wena uyazi ukuthi ukwandisa abantu ababulawa umdlavuza wamabele ekhaya? Ukuze uthole umphumela okudingeka ukwenze njalo izivivinyo. Ungalindeli ukuthi isifuba zizoshintsha ngokushesha - ke kuyodingeka ubekezele futhi bazikhandle.