Amagxa lelinye lawona malungu abalulekileyo kwindlela yethu yokuzilolonga. Ngokuqhelekileyo sigxininisa kwamanye amalungu omzimba, nangona kukho abantu abangayishiyiyo kunye nabanye abafuna ukuqinisa loo ndawo. Kwinkqubo yoqeqesho eminye yale mithambo ingaqukwa, kodwa rhoqo ukufudumala okufanelekileyo. Siza kuchaza indlela yokwenza i-push-ups kakuhle.
Olu qeqesho lubalulekile ukugcina amagxa omelele kudala uphawu lwenkanuko. Inokwenziwa ekhaya okanye ngoncedo loomatshini bobunzima kwindawo yokuzivocavoca. Ukuze sifezekise amagxa anamandla, siya kubonisa ezinye izikhokelo, phakathi kwazo ukufudumala okuyimfuneko nokuyimfuneko ukuze ungonzakali.
Indlela yokwenza ii-curls zamagxa kakuhle
Uqeqesho olulungileyo kufuneka luqulunqwe ngokusesikweni kunye ukufudumala okulungileyo. Ukwenza i-flexion flexion kakuhle iphetha ngesiseko sokuzivocavoca okuza kukunika ukuhamba okwaneleyo kokuqala. Kubalulekile ukudibanisa umzimba kakuhle ukuze ungabandezeleki ukungonwabi okulandelayo okanye ukwenzakala kwangethuba.
Ukufudumeza okusebenzayo, unokwenza I-15 okanye i-20 imizuzu ye-cardio (ukubaleka, ukukhwela ibhayisekile okanye okufanayo). Kodwa kubalulekile ukwenza ezinye imithambo kwiindawo eziqhelekileyo zomzimba.
Ingaba shukumisa iingalo, kule meko amagxa ngawo athatha indawo ephakathi. Qala ngokuhambisa iingalo zakho zolulelwe ngasemva kwi-swirl uze uye phambili. Malunga neentshukumo ezili-15 kwicala ngalinye.
Ukolula iingalo ezikwimilo yomnqamlezo kwaye uwavale ngaphakathi okanye kumphakamo wesifuba. Zombini iintende zesandla kufuneka ziphantse zibambane. Vala kwaye uvule iingalo zakho malunga namaxesha angama-20.
Ukutyhala amagxa
Lo msebenzi ubalulekile, kuba iphucula kakhulu indawo yegxalaba. Kuya kufuneka senze indawo echanekileyo kulo msebenzi. Kufuneka sijonge phantsi, siphakamise inxalenye yomva kwaye senze imilo yephiramidi okanye i-V eguqulweyo.
Iingalo ziya kwandiswa kwaye intloko iya kuba phakathi kwabo.. Umva kufuneka wolulwe, kodwa ngaphandle kokudala ukuqina, into ebalulekileyo kule ndawo kukusebenzisa amahlombe kwaye kungekhona i-pectorals. Imilenze kufuneka yolulwe ngokupheleleyo, kunye namadolo anwetshiwe kunye nezinqe zibe phezulu kangangoko.
Ukwenza intshukumo, kufuneka iingalo eziguqukayo kwaye uya kubona ukuba iingalo zenziwe njani emagxeni. Iingqiniba ziya kugoba kancinci kwaye emva koko kufuneka uyolule, ubuyele kwindawo yokuqala kwakhona. Musa ukususa izandla okanye iinyawo zakho kwisiza. Kuya kubakho uthotho lwe-4 lokuphindaphinda kwe-10.
Ukuthatha ubunzima okanye ngoncedo lwebhendi
Lo msebenzi wenziwa umile. Kunconywa ukuba imilenze ivuleke ekuphakameni kwe-hip, umva ochanekileyo kunye nentamo kunye nentloko eqinile, kodwa ngaphandle kokucinezela.
Sithatha ubunzima ngesandla kwaye siyabuphakamisa, kodwa hayi ukusuka ngaphambili, kodwa ukusuka kwicala, perpendicular ukuya emzimbeni. Ihlala imizuzwana embalwa kwaye emva koko sibuyela kwindawo yokuqala.
Lo msebenzi unokwenziwa kwakhona ngoncedo lwe-elastic band. Ibhanti ifakwe kwinyawo ehambelana nengalo eza kusetyenzwa kuyo. Sithatha isiphelo ngesandla kwaye siyiphakamise, ekubeni ukuchasana kwe-elastic band ngokwayo kuya kudala umzamo esiwudingayo kuloo ndawo.
Lo msebenzi unokwenziwa kwakhona ngoncedo lwebhari, apho siya kusebenzisa iingalo zombini ukuyibamba. Kule meko siya kuphakamisa kwaye sinciphise bonke ubunzima phambi kwesifuba. Kufuneka ufikelele emilenzeni uze unyuke. Siza kuqhuba kuzo zonke ii-exercises ezi-4 zeentshukumo ezingama-20.
Iplanga phantsi
Ngumsebenzi wokushukuma kwaye uya kuzama ukomeleza le ndawo. Kuya kufuneka ulale ngobuso phantsi, kunye neyakho iintende zezandla zixhaswe ngokupheleleyo emgangathweni kunye neenyawo ezixhaswe phezulu.
Phakamisa umzimba wakho ngokucotha ukuhambisa izandla zakho ngasemva kwaye uphakamise isinqe sakho, kodwa ngaphandle kokuhambisa iinyawo zakho. Umzimba kufuneka uhlale Imilo engu-V eguqulweyo kunye neengalo zolule ngokupheleleyo.
Emva koko sibuyela ngokukhawuleza kwindawo yokuqala. Siyaqhuba 4 uthotho 8 uphindaphindo.
umqaphi ngodonga
Lo msebenzi Kufuneka kwenziwe eludongeni. Kuyanceda kakhulu ukuqinisa amagxa kuba injongo kukugqiba intloko iphantsi kwaye iinyawo zakho ziphakanyiswe, kodwa zolule iingalo zakho.
- Kukho oko lala ngobuso emhlabeni umzimba wonke uthe wolule kwaye uchukumisa udonga ngeentende zeenyawo.
- Sibeka iingalo kwindawo "yokuqala ukukhasa", kodwa kule meko, injongo nyuka ubheke phezulu unyuke ngodonga.
- Kule nto Siyahlanganisa okanye sihambe siphakamise izandla neenyawo. Emva koko siyehla kwaye sibuyele kwindawo yokuqala. Senza 4 uthotho 5 ukuphindaphinda.