Kanjani ukwakha amaphiko ekhaya masinya?

Akusiyo imfihlo ukuthi amadoda abaningi bathambekele ekhiphela up imisipha yabo ngoba umzimba kwemisipha - kuwuphawu lwamandla, isibindi, ubulili. Kodwa akubona bonke abantu uyazi ukuthi ifomu enhle engokomzimba Kudingeka uphuthume ejimini. Kuze kube manje, ithuthukiswe umzimba ukusiza ekunqumeni ukuthi ekhiphela up amaphiko ayo ekhaya. Omunye kungaba nje ukufunda lesi sihloko futhi uqale ukusebenzisa lolu lwazi ukwenza.

Kanjani ukwakha amaphiko ekhaya? Uzodinga ukwenza yokusungula. Esokuqala ovundlile ibha, dumbbells, barbell. Kwenzeka ukuthi le ndlu isesimweni esibi lonke uhlu njalo, khona-ke kufanele azame esikhundleni ulahlekile yokusungula nozakwabo okuzenzela. Ngokwesibonelo, asetshenziswa njengoba izikhwama silinganiso ejenti noma amabhakede ne usimende siyelapheka. imodeli Isitolo ibha ovundlile kungenziwa indawo ibha esikhashana, ngokuphepha nambophela ukuphakama efanelekayo.

Manje ake ukubhekana main (eziyisisekelo) umzimba, ozokusiza ukuxazulula inkinga indlela ekhiphela up amaphiko ayo ekhaya.

pushups

Futhi indlela ekhiphela up amaphiko ayo ekhaya, uma barbells futhi dumbbells ayitholakali? Lapha basisize push-ups. ezinye umehluko wemisindo nemiqondo yamagama kufanele zicatshangelwe kahle zabo eziphakemeyo. Kufuthwe latissimus yakho, uma sehliselwe ngezansi emahlombe stop, imilenze kufanele aluthole udumo olulinganayo ebhentshini, usofa noma kuso. Setha izandla zakho kahle wena, kepha Ungeqisi it, kungenjalo ungakwazi kanzima ona emahlombe.

Uma wenza lezi umzimba for amaphiko abe lula kakhulu, okungukuthi, imisipha yakho ngokuqina isidingo esikhulu ukwandisa umthwalo. Ungasebenzisa lokhu ezihlukahlukene silinganiso. Njengoba i umthwalo ezengeziwe, ungasebenzisa isisindo umlingani wakhe noma abasebasha (hhayi esindayo) ilungu lomndeni. Kuphela nje qaphela - ungakwazi silimala.

ukudonsa

umzimba Idume amaphiko kuthiwa kokuqina. Ukuze ekhiphela up amaphiko, ukudonsa kahle kwenziwe ngaphandle kokwenza ukubambezeleka iphuzu yasenhla nemithombo yasenzansi. Ungenza ekubambeleleni kwawo evamile, ngenkathi kuzanywa ukugcina at oqeda blade.

Wide isango wokudonsa ups - abayenzayo, awukwazi nje udonsa kwesilevu phezu bar, kodwa ekuqaleni ikhanda phambili, ngoba wona oluvundlile, ukugcina umzimba emthambekeni, ezama ukuthinta amahlombe akhe ngenkathi oluvundlile.

Swing amaphiko usebenzisa dumbbells

Kufanele kuthathe dumbbell nge isandla sakho sobunxele isango kuwe, ukuma eduze kwebhentshi futhi encike phambili ukuphumula ngokumelene ebhentshini ngesandla sakhe sokunene futhi lesekudla. Umhlane kufanele ibheke ngendlela engokwemvelo, cishe zifana kuya phansi. Hand nge dumbbell kuthé ngokukhululekile, inhloko wavuswa.

Khona-ke udinga goba kancane umlenze kwesokunxele bese siphakamise dumbbell esifubeni. Ngezinye iphuzu esiphezulu kumele yephuza isandla yesibili, bese kancane ukwehlisa kuya indawo yokuqala.

Ukuze qualitatively ukumpompa amaphiko, kufanele enze 5-9 ezinikezwa umzimba 2-4 indlela. Qiniseka ukuthi ake imisipha yakho alulame ngemva kokuzivivinya. Yenza lezi zinto ukusebenzisa kabili ngesonto.