Ukulanda emahlombe! Lokhu - isendlalelo sokobana ekwakhekeni esifubeni omangalisayo

Wabasaqalayo Iningi abafuna ukuba ngumnikazi we esifubeni omangalisayo, ngasizathu simbe, wagxilisa ingqondo yakhe yonke igxile ukusebenza ngemuva, esifubeni kanye izingalo. Kodwa isisekelo, okuyinto nokho "ukubamba", kukhona emahlombe enhle. Zakha isithombe okubonakalayo okuhle, sibalo ezilinganiselwe. Ngakho-ke, lapho izingalo jika, kumelwe siqinisekise ukuthi babé esikhulu ngangokunokwenzeka. Ungenza lokhu ngokusebenzisa iqoqo izivivinyo ezikhethekile.

Uma zivuleka kahle emahlombe, kungenzeka ukuqinisekisa ukuthi bayokhula imisipha isigqoko eqinile futhi ithuthukiswe kahle. Bangakwazi wahlukaniswa ngamaqembu amagatsha amathathu:

• phambi;
• isilinganiso (side);
• labaqaphi elingemuva.

Lapho izingalo jika ke ngamunye kubo kumele kwenziwe iqoqo izivivinyo ezithile, ihlanganiswe wena. Ungakwazi Yiqiniso, ukusebenzisa izinhlelo zidalwe sezingcweti.

Kulesi sihloko sinikeza inombolo umzimba, ukwakha ngesikhathi esifanayo zonke izindawo ezintathu. Lapho izingalo jika ekhaya, hhayi ejimini, udinga ukuba acabangele izimiso ezilandelayo:

1. Phakathi izivivinyo ehlongozwayo saqala kufanele uqale ukukhetha eyodwa nje, zentuthuko jikelele. Priority kunikezwa ngempela antante esifubeni zhimam.
2. Okuningi abasubathi abanolwazi Uzodinga ukukhetha omunye umsebenzi ugongolo, okwenza amasethi okungenani ezine ngamunye.

Ukusebenzisa kuqala, ukwakha esishintshashintshayo phambi kanye lateral. Ukulanda emahlombe ezinikezwa okungenani eyisishiyagalombili. Izinyawo ukubeka ibanga hhayi ngaphansi kuka ngamasentimitha amathathu nanhlanu. Thatha okuthunyelwe ngu sokudla phezulu. Ibanga kudingeka nse ukuthi phakathi kwemilenze. Nokuphakamisa izinsimbi yezinga ehlombe, bese ngawakhamela phezu kwekhanda lakho. Udinga sisebenzise emuva kancane, lapho ibha kuyoba phezulu.

Ukusebenzisa yesibili ukuthi udinga donsa barbell up, shaking izingalo ohlangothini. Hold wezimpahla ezingeni ukhalo kule Vise, thatha ku ububanzi ehlombe ngaphandle. Siqala edonsa ke phezulu, engakafiki ezingeni umqhele. Bamba barbell ngesikhathi umsebenzi at ibanga ngamasentimitha amathathu kude nomzimba. Ngaphezu kwalokho yeka kancane kakhulu. Ukulanda emahlombe okungenani izikhathi eziyisishiyagalombili.

Ukusebenzisa lwesithathu kuhilela kokwenza ukucindezela kushintshana, ngowokuqala esifubeni, bese - ehlezi ngenxa ikhanda. Siyabonga kuye, ungakwazi ekhiphela up ohlangothini namahlombe phambi. Ukuze ahlale ebhentshini, entanyeni kufanele kube ezansi esifubeni. Grip - ngokwesilinganiso. Cindezela phezu kwekhanda lakho, khona-ke kwehlisa ekhanda lakhe emahlombe. Nalapha ngawakhamela up. Ngakho, siyaqhubeka: esifubeni sakhe, khona-ke ikhanda lakhe, njalo njalo. Ephakamisa entanyeni ubhekwa ukuphindaphinda.

umsebenzi Okwesine siqondiswe ohlangothini kanye phambi indawo. Ukulanda emahlombe nalo okungenani izikhathi eziyisishiyagalombili. Dumbbells Gcina izingalo bent, izintende zibheke nomunye. isitshalo izindololwane bacondze etindzaweni letehlukene kanye kanyekanye Cindezela dumbbells phezulu, ekufinyeleleni ezingeni umqhele. On trajectory sokugcina entendeni kufanele sibheke phambili kuphela. Ngokulandelayo, sibuyela indawo yokuqala bese uphinda futhi.

Umsebenzi yesihlanu ukwakha izingxenye lateral. Hlala phezu onqenqemeni, kancane encike phambili. Hands nge dumbbells zingeyethe. Ngokulandelayo, siqala bebakhulisa izinkomba ezahlukene kuya phezulu. Okwenza kube izikhathi eziyisishiyagalombili.

Eyesithupha umsebenzi amafomu ezindaweni ezingemuva futhi front. Hands nge dumbbells kufanele kwehlisa futhi kancane ibheke ngesikhathi izindololwane. Palm - iqondiswe emuva. Okokuqala, ukukhulisa ngesandla esisodwa, ekufinyeleleni ezingeni yasebunzini, bese - kwenye. Ingabe udinga ezinikezwa okungenani eziyisishiyagalombili esandleni ngasinye.

umsebenzi Seventh "okuhloswe" ukuba zonke izindawo. Izinyawo zabo ndawonye, izinsimbi kufanele kube phezu ezinqulwini izingalo kancane insaliwe. Qala ukukhulisa ukuba ezinhlangothini, ekufinyeleleni ezingeni ezindlebeni ke ukunciphisa phambili dumbbells athintana, wehlele ekuqaleni. Ingabe akukho esingaphansi izikhathi eziyisishiyagalombili.

Isakhiwo ehlongozwayo kumelwe ibe isisekelo sokukholelwa umsebenzi endaweni ehlombe.