Ingalo umzimba for abesifazane ekhaya

Ukunakekela mayelana nokuvumelana umzimba futhi Ukunquma Kumelwe ukhumbule hhayi kuphela imilenze emide emincane futhi ukuba nokhalo oluncane, kodwa futhi ezandleni. Phakathi umsebenzi kubalulekile ukuba banake ngenxa zonke izingxenye zomzimba. Ingalo Obonisa for girls - kuyingxenye ebalulekile yokuqeqesha. Bunake kubo, ukukholelwa ukuthi ekhiphela up biceps omkhulu. Kahle esikhethiwe kuzokwenza ezandleni zakho sihle.

Obonisa for girls izandla

Kokubili abesilisa nabesifazane, kuyasiza ukwenza push-ups. Kodwa ukuze nomphumela omuhle, ungakwazi ukuphumula ngamadolo phansi, ikakhulukazi uma ayaqala nje ukusebenza ngezandla zakhe. Kuzoqalwa nge-10 push-2 indlela, kancane kancane zandise izinto lemali. Ungakhohlwa ukuthi lonke izintende phansi kufanele ibe ukuphakama emahlombe.

Push-ups ngangokunokwenzeka futhi ezinye izindlela. Yima kanye emuva yakho ukuze lombhede. A ukuhlala kancane phansi kwesandla waphumula emaphethelweni. Futhi manje uqala ukwenza Hlala-ups, ukugxila imisipha ehlombe. Yenza 2 amasethi izikhathi 10-15.

Abaningi izivivinyo ukuze izandla ukuba amantombazane kwenziwe nge dumbbells. They cha be kakhulu, isisindo elilungile - kusuka 0.5 kg 1 kg. It kuncike isisindo sakho, kanye degree of ukuqina engokomzimba. Qala kancane kancane.

Ukusebenzisa ejwayelekile kakhulu kanje. Yima ngesandla sakho sokunene ukuthatha dumbbell, ngiyibeke ohlangothini lwesobunxele. Qala ukugoba endololwaneni, nokuvusa dumbbell nehlombe. ngamakheshi ezinjalo kudingeka wenze mayelana 15-20 esandleni ngasinye.

Ezinye ingalo obonisa sokuba namantombazane njalo, njengoba uke azibonile, kulula ukuba afeze ngosizo kusofa. Mani eceleni kwakhe ngasesandleni sobunxele. Phumula ngokumelene esihlalweni sobunxele nedolo ngakwesokunxele. Ingalo okufanele kuqonde. Esandleni sayo sokunene ephethe dumbbell. Kulesi sikhundla, udinga ukuqala ukwenza umsebenzi. Phakamisa dumbbell kusuka phansi kuya emahlombe. Phinda izikhathi 15. Yenza ezinye isandla sakho.

Kulesi sengqondo esifanayo kuzosiza ukususa amafutha esandleni ekusebenziseni uhlobo olufanayo. Ekuqaleni, udinga ukugcina dumbbell kusuka phansi kuya emahlombe. Futhi-ke, kancane kancane ukuhoxisa isandla ohlangothini. Phinda ejwayelekile - izikhathi 15.

Hlala esitulweni, ngiphakamisa dumbbell nge zombili. Umhlane okufanele kuqonde. Phakamisani izandla zenu nge dumbbell phezulu, abese eqala ukubonisa zabo indololwane emuva. Lapho yenziwe kahle, izibhakela kuyodingeka uthinte phezulu emuva. Phinda izikhathi ezingu-20.

ngisho edonsa engenziwa ukuze kuzuzwe umphumela omuhle. Nokho, inani labo kufanele igcinwe encane - kusuka 2 kuya 5, futhi akudingeki aze abe ngaphezulu kabili ngesonto. Kungaleso sikhathi kuphela lapho izandla zenu sporty kodwa isifazane.

Uma une isikhathi, qiniseka ubhalisele pool. Ukubhukuda umzimba ngeke kuphela ukwenza enhle ukuma imisipha ingalo, kodwa futhi neqhaza isisindo ukulahlekelwa wonke umzimba iyonke.

Ungakhohlwa ukwenza gaphambi phambi ukuqeqeshelwa imisipha ingalo. Phezulu, enze emuva jerking izindololwane, wenze Ukujikeleza isiyingi.

Manje ngoba sewuyazi ukuthi yini umzimba ziwusizo izandla. Ingabe nabo ikhefu izinsuku ezimbili, futhi uzoba sihle.