Kufuneka ugcine ubomi obusebenzayo kwaye umthambo kathathu ngeveki Kuyimfuneko ukuba uhlale umile. Ngaphakathi kwesi siqhelo ungabandakanya i imithambo emva kunye neentshukumo ezilungiselelwe ukuba zenziwe ekhaya.
Sinalo olu ngcelele lwe imithambo ye ngasemva ukubandakanya kwiseshoni yakho yeveki, ekubeni ukuqinisa umva kunye nesakhiwo sayo sonke sesinye seziqwenga eziphambili kumdlalo. Ukwandisa kunye nokuqinisa le musculature kubalulekile ngenxa yeentlungu zemisipha ezizayo. Unokusebenza ngemathiriyeli okanye ngaphandle kwayo kwaye unokuyisebenzisa ekhaya ngokwezinto ezibalulekileyo kuwe.
Iplanga lesisu
Lo msebenzi wenziwa nge amandla kunye nokumelana nomzimba ngokwawo. Kufuneka wenze umthambo umqolo wakho uthe tye, ngaphandle kokunyanzelisa umthambo, kodwa uqaphele ukuba umzamo ugxininiswe emacaleni omqolo.
- sizibeka ngokwethu Jonga phantsi, imilenze yakho yolule, iinyawo zakho zithe tyaba phantsi, isinqe sakho siphakanyisiwe kwaye umqolo wakho uthe ngqo.
- Iingalo kufuneka zijikwe emgangathweni, ngaphakathi 90 ° indawo.
- Siyehla kwaye siguqule umzimba siwugcine ngqo, ukwenza amandla eplanga. Sivuka kwakhona kwaye siphinda umthambo. Senza i-10 yokuzivocavoca kwi-3 series.
Susa
Lo msebenzi ineentlobo ezininzi. Kwi-gym inokwenziwa ngomatshini okhethekileyo kwaye ekhaya sinokukwenza ngeendlela ezahlukeneyo.
umqolo ojikiweyo
Inokwenziwa ngoncedo lwetafile, ngumsebenzi ofanayo owenziwa kwindawo yokuzivocavoca kunye nomatshini wamandla amaninzi.
- Salungisa itafile kwaye sizibeka phantsi sijonge phezulu. Umbono kukutyhala phezulu, uzama ukubamba isifuba etafileni.
- Ukwenza oko, siya kuthatha umda wetafile ngezandla zethu kwaye sowutsala umzimba wonke unyuke ukwenza pushup.
- Siyenza 8 imithambo ye-3 series. Ungawubona lo msebenzi kwividiyo esikubonisa yona.
Ukubheqa ngebhanti elastiki
Siza kuhlala phantsi imilenze yethu yolule.
- Siza kubeka ibhanti ezinyaweni ukuya ngasezandleni, nomqolo uthe tye. Siya kwenza intshukumo efanayo ngasemva, silinganisa ukuhamba kwe-oar kwaye sibuyele kwindawo yokuqala.
- Siyenza I-10 yokuzivocavoca ye-3 series.
Tsala ngapha ngebhanti elastiki
Siza kusebenzisa i-elastic band kunye noncedo lwe isitulo sokungqengqa. Kufuneka ubambelele kwibhendi ukuze ibe nendawo yokubambelela kuyo. Singasebenzisa ubunzima besofa. Senza la manyathelo alandelayo:
- beka isitulo phambi kwesofa ulale ngomqolo intloko kwicala le sofa.
- Tsala ibhanti nge iingalo zombini ziphakame kwaye ubagqithisele ekuphakameni kwesternum.
- Después buyela kwindawo yokuqala kwaye uphinde uphinde ushukume. Unokwenza imithambo eli-10 kwiiseshoni ezi-3.
Utsale waphakama
Ngokwenyani ziintshukumo ezifanayo kwaye ke zinokudityaniswa ngokobuchwephesha. I-Pull-ups yi-calisthenics exercise, usebenzisa amandla kunye nobunzima bomzimba ngoncedo lwebha esisigxina.
- Sijinga kwibhari izifuba zethu zijonge ebharini.. Senza ukunyakaza phezulu, ukuguqa ngamadolo kunye nokuwela iinyawo ngasemva. Siphakamisa umzimba ngexesha elifanayo ukuba zonke izihlunu zomqolo, iingalo, amagxa, i-pectoral kunye ne-triceps ziqala ukusebenza.
Tyhiliza umhlaba ngeengqiniba zakho
Ukulala ngomqolo wakho, sibeka i-elbows egobe phantsi.
- Kukho oko Nyukela phezulu, ukuphakamisa umzimba wonke kunye nezinqe, kwaye ushiye iingqiniba zibambelele phantsi.
- Siyenza I-10 yokuzivocavoca ye-3 series.
Ibhulorho ezukileyo
Lo mthambo unokudityaniswa ngokulula kunye nemithambo yokumelana ngakumbi njengoko iqinisa umqolo kwaye ilula.
- Ukulala ngomqolo wakho, beka umqolo wakho ngokuchasene nomhlaba kwaye sisonga imilenze yethu phezulu, ishiya intende yeenyawo ichukumisa umhlaba.
- Siphakamisa i-glutes phezulu, ukwenza ibhulorho. Sibamba imizuzwana embalwa kwaye sibuyele kwindawo yokuqala. Senza i-exercises ye-10 ye-3 series.
Superman
sangqengqa jonga phantsi kwaye wolule imilenze neengalo ngaphandle, ukwamkela isikhundla sokuba ngumntu omkhulu.
- Ukuzivocavoca kwenziwa ngokuphakamisa onke amalunga amane ngexesha elinye, ukuthatha isifuba phantsi kunye namadolo.
- Sibamba okwesibini kuloo ndawo kwaye sibuyele kwindawo yokuqala.
Ikati – inkamela
Sizibeka phantsi sijonge phantsi, kwindawo yekati, ngamadolo ethu aguqe phantsi kwaye iingalo zethu zoluliwe.
- Kuya kufuneka ugobe umqolo wakho kwaye ujikeleze okanye uvale umqolo wakho, kodwa ngaphandle kokuwunyanzela. Emva koko sibuyela kwindawo yokuqala. Senza i-8 yokuzivocavoca kwi-2 series.
Ukuzivocavoca kweDumbbell
Imiqolo yeDumbbell
Sima, siguqe ngamadolo, umboko phambili nasemva kunye neentamo ngqo. Sibamba iintsimbi ekuphakameni kwamadolo ngeengalo zoluliwe.
Siphakamisa ii-dumbbells ukuya ezinqeni kwaye siguqule iingalo. Emva koko sibuyela kwindawo yokuqala, apho siya kuqwalasela indlela i-scapulas esebenza ngayo.
I-Dumbbell Back Iphakamisa
Siyaphakama, umboko ongqiyame kunye nomqolo othe ngqo. Iingqiniba ziya kugoba kancinane kwaye ii-dumbbells zibekwe ezandleni ekuphakameni kwamadolo. Sivula iingalo zethu de sifike kubude begxalaba. Emva koko sibuyela kwindawo yokuqala.