Ukuzivocavoca ku nemigoqo udonga: ongakhetha. Isethi umzimba odongeni Amabha izingane

Ubudala ngokushesha ekuthuthukiseni ubuchwepheshe bama-computer kungagcini umsebenzi izingane. Ngubani hhayi ngakho futhi nje uthole ingane njalo ngemva kwesikole ukuhamba futhi uhlanganyele ku-bar. Kodwa lezi umzimba kubalulekile ukuze sibe nomzimba ezikhulayo. abazali Savvy isinqumo lo mbuzo ilula: baye baqala ukufaka odongeni Amabha ekhaya. Simulator Universal okuheha ngisho amavila iningi lezingane, baphoqeleka ukuba hang on the crossbar. Futhi yimuphi umsebenzi ku nemigoqo udonga - kuyinto wakhona umthwalo wonke amaqembu kwemisipha, futhi, okubaluleke kakhulu, benza kungenzeka ukugwema ukuthuthukiswa ukugobeka komhlandla.

ububanzi kwezicelo

Ikhaya imishini yemidlalo kusinikeza amathuba amaningi, ukuthuthukisa yezemidlalo wonke umndeni. Ngaphezu eyisisekelo wokudonsa ups, setha umzimba odongeni Amabha kuhlanganisa umzimba ukuqinisa imisipha ezingalweni, emuva, izibunu bese ucindezela. Ngenxa igobolondo odongeni nokukhuthazela ingafinyelela i enviable umzimba ezizungezile ngokushesha nakalula.

Ezemidlalo Simulator kuyoba mnandi kakhulu izingane ezincane. Abakhiqizi ukunikela ngenxa izakhiwo izingane zezingane, okuyinto aqukethe odongeni imigoqo kanye ezemidlalo izesekeli ahlukahlukene: sezindophi, izindandatho Gymnastic, ngentambo ephothiwe nemigoqo ovundlile.

Izinzuzo impahla igobolondo ezifana:

• emgogodleni okunempilo wonke umndeni;
• amakilasi njalo, ngisho nemvula;
• ukugxilisa indlela yokuphila enempilo ukuze izingane;

Ukuze isebenzise ziphephile, kufanele kwenziwe ngaphansi kokuqondisa kwabazali.

gaphambi

Noma yimuphi umsebenzi ohlangothini Swedish kumele siqale ukulungiselela imisipha, okungukuthi, elifudumele-up. Kungenzeka ukujikeleza kwesokudla ikhanda kanye ehlombe langakwesokunxele ukuze kwesilevu e ukubala ezintathu. Khona-ke ungenza ikhanda Nyakazisa izinhlangothi zombili, njengoba bezama ukufinyelela indlebe yakhe ehlombe.

Kusukela eziyinkimbinkimbi Simulator bazibandakanye uhlangothi, kufanele kube okuhle yokwelula imisipha izandla nezihlanganiso ehlombe. Ungasebenzisa odongeni ezemidlalo. Kuyadingeka ukuba babe projectile kusukela kwesokunxele nakwesokudla isandla elula perpendicular ibha. Kulesi sikhundla, udinga ukushintshanisa esifubeni ngakwesobunxele, kuyilapho kufanele ngabe kwenzeka umuzwa ukungezwani ehlombe langakwesokudla. umsebenzi Okufanayo kwenziwa ngohlangothi lwesokunxele. Ibhulashi wayixova kahle, uma perpendicular izitebhisi futhi afake isandla ukuphumula ngokumelene igobolondo ngeminwe yakho, bezama ukuthola maphakathi entendeni odongeni.

Izinqe alungele umsebenzi eziyisisekelo inkomba enye tilting umlenze ngamunye esitebhisini (90 degrees komunye nomunye) kanye Itshekisela eminye yomzimba amasokisi.

eqinisa emuva

Bonisa ku nemigoqo odongeni izingane sebakwati ngendlela enhle. Abadala zisiza ekudambiseni ukucindezeleka ngemva komsebenzi onzima wosuku.

Isifundo 1: Nge umhlane wakhe abaqeqeshi, ngiyothatha esiphezulu ukuphakama okungenzeka oluvundlile. Kulokhu, ungakwazi usizakale, sizibeke ku isinyathelo esisodwa, bese uvala ezandleni zakhe eyeluliwe. Kancane eguqa ngamadolo akho, ukukhulisa ukuba umzimba futhi baboshwe ngenxa imizuzwana embalwa, ephansi kuya indawo yokuqala. Ingabe 10 rep. Isebenzisa izingalo, emuva ABS.

Isifundo sesi-2: Kusukela isikhundla kufana umsebenzi wokuqala, kodwa ame ebheke odongeni. Torso uvalwe agxishiwe kuya simulators. Ukuzama ukudonsa imilenze ogangeni, udinga kufike ephansi emuva uzithatha emuva, isisu ikhanda kukhona emgqeni efanayo ngqo. Lokhu kusebenza gluteus kanye lumbar imisipha.

Isifundo 3: Ukuzivocavoca ku nemigoqo odongeni okusikhumbuza ukunyakaza pendulum. Fulcrum izenzo esifubeni, izingalo, ikhanda, imilente Flick kusuka nangapha.

esiswini embossed

Kukhona amamodeli we izindonga, ikhithi kuhlanganise ebhentshini. Ngenxa wakhe, ungakwazi zihluka uhlobo oluthile lokuzivocavoca. Kodwa ngisho uma kungenjalo, khona-ke zifezeke imisipha besisu zisekhona kungenzeka, nzima ebhentshini umzimba besisu phezu Amabha udonga.

Ingxenye engezansi esiswini lingalayishwa ne ups kokujwayelekile izinyawo isikhundla ukulengiswa. Noma ukwenza okugcizelela izindololwane, nedivaysi ekhethekile. Ngo samuntu yesibili ehilela kahle biceps futhi triceps. Ungaqala nge 10 rep nemijikelezo ezintathu phakathi lapho ikhefu akuyona ezingaphezu kuka 1 iminithi.

Uma ufake u-ebhentshini engela odongeni, kuba nokwenzeka ukuba bayosebenza ABS engenhla futhi phakathi. Ukuze wenze lokhu, ups umzimba kwenziwa kusukela "uqamba amanga" umlenze ngesikhathi isilungisiwe. On the exhale, izandla clasped ngemuva ekhanda lakhe kuyadingeka ukukhulisa umzimba kuze kube ngomzuzu lapho esiswini akuyona wathintwa femoris rectus. Lapho efeza lo msebenzi ngemuva kufanele kancane babanjwa.

OKUFUNDA abesifazane

Uma injongo intombazane - ukunciphisa umzimba ke ezinye izifundo phezu Amabha udonga Awukwazi ukwenza lapha. Ngaphezu ekunciphiseni caloric eyanele cardio ezidingekayo: egijima, ukweqa, usheshe. Futhi uma sihlanganise ukuzilolonga umsebenzi asebenzayo ekhaya projectile, umphumela abayifunayo ngokushesha.

Bonisa ku nemigoqo odongeni kwabesifazane zingase zihlanganise ukuqeqeshwa sessions, ngaphezu, basuke Kunconywa ukwelekelela nezinye izinketho eshiwo ngenhla. Ngokwesibonelo, amantombazane bangazijayeza push-ups ngezinyawo zenu: zihlanganisa umsebenzi esifubeni, imisipha ehlombe. Ukuqala sikhundla: izandla phansi, imilenze fixed phakathi isitebhisi rungs. Ukuze uqalise umsebenzi engenziwa a oluvundlile kuqala, bese kancane kancane ukwandisa angle ukuthambekela nokuphakamisa izinyawo ngenhla. Hands kufanele kube ububanzi ehlombe ngaphandle, izintende - atshalwa.

glutes umsebenzi

isikhundla sokuqala - emi phezu yesibili ovundlile ibha ubuso odongeni, zombili izandla zakho ngemuva ibha esifubeni ezingeni. Umsebenzi kungaba silinganiso kuyinkimbinkimbi. Nomlenze wesokunene is kubuyiswe futhi igcinwe ukungabaza, njengomuntu intambo iqine. Emlenzeni uhamba bemi unyawo rừng, isithende phansi esebuyela ku parallel isikhundla phansi. Khona-ke, umthwalo kuyahlukahluka. It wenza eyinkimbinkimbi isamba izikhathi 20 ku esitho ngamunye. Inombolo ubuncane nowe - 3 amasethi. Konke kuncike ukulolonga umzimba yomuntu.

efudumele Wezingane

Uma amakilasi omdala ekhaya Simulator letentelwe kuphumelelisa eminye imiphumela ke obonisa odongeni Amabha izingane (jika emasongweni, ukugibela intambo iladi, sigxumagxuma phezu uhlaka igridi) nethonya elihle ku-ukuthuthukiswa kwe-imisipha obandayo.

Odokotela singaphoqi isidingo okudambisa yomgogodla ngemva njalo ngomzuzu-amane imisebenzi sedentary. Ukuhambisa ezimaphakathi emasongweni noma ibha ovundlile welula yomgogodla, ekuvimbeleni ukukhumuzeka ukugobeka komhlandla. Abazali kufanele nakanjani uhlole ukuthi umsebenzi ohlangothini IsiSwidi of ingane ngagcina ngokucophelela, hhayi jumping ngokucijile.

Fizkultminutka ngoba ingane:

• Ukubhekana simulators nobude bengalo, ngiyothatha esifubeni ezingeni kwebha, wabeka izinyawo ububanzi ngezinyawo. Kancane ephansi emuva ikhanda lakhe phansi. Emgogodleni esisuka kwenzeka esifundeni thoracic.
• Isikhundla kokuqala sifana umsebenzi yokuqala, bamba kuphela kwenzeka ngezansi oluvundlile (endaweni ethile esinyathelweni sesibili). Foot namanje. Izinqe bathambekele emuva, izingalo nemilenze zisendaweni enwetshiwe.
• Standing lwesokunxele odongeni, ngiyothatha isandla sobunxele esinyathelweni, engela endololwaneni kwaba-90 degrees. Manje kancane ukuncika kwesobunxele, ushiya nomlenze wokunene, ilungelo kumele ube isandla oqondile baqonde rừng phezulu.

Bonisa IsiSwidi udonga e wathi eziyinkimbinkimbi okufanele uphindwe izikhathi 10 ngamunye.

izinyathelo zokuvikeleka

Ngesikhatsi sesifundvo nemfuneko ingane ukhonza kulelibala losebe. Lokhu kungaba uhlaka, iphedi kumatilasi. Ngaphambi nangemva ukuqeqeshwa umsebenzi ezidingekayo pholisa igumbi. Ungaqali umsebenzi lo mshini ne izingane izikhathi kwabo overstimulation ngokomzwelo, ngoba focus kuyehla, okungaholela ukulimala.

Isithakazelo wengane ukwenza fizkultminutku kungaba alternately ukwenza ukuzivocavoca naye. Kulokhu, kuhle ukudlala ngemuva umculo noma beveza indaba umdlalo.