Esiswini Nice flat. Bonisa adingwa yimisipha besisu

Amantombazane amaningi akuzona njalo ujabulile sibalo sakhe - endaweni ethile ukuthi akuyona ukulengiswa kwesokudla, ababambelela, kodwa akwanele. Ngokuvamile, ezindaweni inkinga ayafana - ke yisici esiswini nezinqe. Isisu ekukhathaza kaningi, ikakhulukazi abanenkinga enjalo ezibhekene omama abasebasha abafuna ukuze uthole kabusha ngokuvumelana nokuqina. Ngakho-ke, cishe ngokushesha abazama ukwenza ukuvivinya umzimba. Ukukhohlwa imithetho nezimiso eziyisisekelo kakhulu. Lokho zazingekho izinkinga besisu imisipha umzimba anezici zabo, okuyinto akufanele sikhohlwe.

Obonisa for izicubu besisu kufanele kuqale kancane gaphambi wonke umzimba. Kuze kube yimanje, izenzo ezilandelayo kuyenziwa:

1. Izinyawo ehlombe nobubanzi ngaphandle, izandla phezu ibhande lakhe. Guqula ikhanda lakho ngakwesokudla bese ngakwesokunxele. 5 emithambekeni ohlangothini ngalunye kuyoba okwanele. Khona-ke Nyakazisa emuva naphambili ku inani elifanayo rep.
2. Mahi izandla - eyokuqala, ke emuva. Ngakho Usebenze ehlombe amalunga Ukwenyela ungatholi.
3. Kwemithambeka umzimba ngakwesokudla, kwesokunxele, phambili futhi emuva. 5-7 emithambekeni ohlangothini ngalunye kuyoba okwanele.
4. Squats. Izinyawo ehlombe-ububanzi ngaphandle, izingalo phambili. Izinyawo kufanele kube ngokulinganisa. Squat, ukuze isithende awunasilinganiso phansi. 10 ezinikezwa mahle gaphambi.

Yenza Amazing, wena, okokuqala kunakho konke, ukulungiselela imisipha ngoba imithwalo okwalandela.

Ukuze afeze umzimba ukuqinisa imisipha esiswini, uzodinga ingubo, ngakho ukulungiselela kusengaphambili. Zonke ukunyakaza kwenziwa phansi. Nokho, lokho? Ukulungele? Khona-ke asiqale!

Bonisa sokuba imisipha esiswini:

1. Lie emhlane wakho, izandla ngemuva ekhanda lakhe enqabeni, imilenze ibheke ngesikhathi edolweni, ibanga elibahlukanisile akumele leqe isibhakela. Nokunqamula blade kusukela phansi, agcinwe kule isikhundla amasekhondi ambalwa bese kancane wehle. Kubalulekile ukukhumbula ukuthi i-izindololwane akufanele sibheke uphahla, futhi isandla. Chin yabhalwa, hhayi esiswini. Lokhu ukuhamba iqinisa imisipha nabezindaba engenhla ukuphinda izikhathi 10-12.
2. Oluthatha isikhundla efanayo ekusebenziseni odlule. Manje ukukhulisa ngokugcwele emzimbeni. Gada ijubane kokubulawa - kancane umthwalo, ngcono imisipha asesetshenzwa. 7 rep.
3. Manje yenza isivivinyo ngoba le etshekile imisipha besisu. Ukuze wenze lokhu, amadolo imilenze bent ukubeka eceleni elilodwa. Nokunqamula blade kusukela phansi, njengoba kule nhlangano wokuqala, ukulungiswa isikhundla, yehla kancane. On Uhlangothi ngalunye enze 8-10 ezinikezwa.
4. Lala ngomhlane, imilenze iqonde, Izandla emaceleni kwakhe. Phakamisa imilenze engela 90 degree ke kancane kwehlisa, ngaleyo ndlela ukwenza nenkanuko edlulele ku-engela 45 degree kokubili kwelinye futhi ngakolunye uhlangothi. 5 I-ukuphindaphinda ekuqaleni tando suffice, bese kungenziwa wanezela isikhathi nenkanuko edlulele kanye ezinikezwa eziningana.
5. Ukuqala isikhundla uyefana. Imilenze wakhuliswa 90 degrees, izandla ngaphandle. Sizama izinzwane uthinte ngesandla, bese ubuyela emuva futhi benze ukunyakaza ngakolunye uhlangothi. Izimo zethu zihluke kakhulu kwakunzima futhi kubuhlungu, ngakho ukuqala ku 5 amasethi kuyoba kuyinsakavukela.
6. Ukuqala isikhundla uyefana. Phakamisa imilenze i-engela degrees 30 kusukela phansi nokwenza mahi esandleni. Uma uphelelwa kumele uzizwe imisipha cindezela aphansi. Buka ukuphefumula. senhliziyo 50 ngesilinganiso - kuyinto evamile.
7. Ukuzivocavoca "isikebhe." Ukuqala isikhundla uyefana. Phakamisa izingalo ngqo nasemilenzeni ngangokunokwenzeka ngawakhamela imisipha besisu enze liyaphambuka - izikhathi ezingaba ngu-30.
8. Usesikhundleni njengoba push-ups, kepha izandla zakhe bemi izindololwane yakhe. Kulesi isikhundla kuhilela konke imisipha besisu. Ukuze ulungise lokhu udinga ukuma imizuzwana engu-30, bese wethula kancane ukukhulula imisipha futhi alwe futhi. Yenza-15 izindlela.

Ngokwenza le izivivinyo sokuba imisipha besisu okungenani 2-3 izikhathi ngesonto, ongayifinyelela imiphumela emihle kakhulu ukuthi uqiniseka ukuqaphela kubantu abaseduzane nawe.

Yiba amahle futhi unempilo!