Indlela ukumpompa webele: umsebenzi jikelele ekhaya futhi ihholo

Beautiful akhishwa imisipha impumuzo esifubeni - isifiso imfihlo zabantu abaningi. Kodwa lapho abafana uqale ukudlala ezemidlalo, kuba esidumazayo. Imisipha ayibi ukusebenzisa engenamsebenzi ... Izifundo nge simulators eyinkimbinkimbi ihholo, futhi, kukhona kwanhlanga zimuka nomoya. Kodwa masikhumbule oyilindele uyeza esihlalweni unyakazisa? Ingabe ufuna ukufunda ezinye supersposob kanjani ukuze kufuthwe esifubeni, ngaphandle umzamo futhi ngaphandle zokuchitha isikhathi. Eqinisweni, yalokho ehloniphekile eyokusiza ukuba uwufinyelele umzimba ezinkulu ezimbili kuphela ukuthi kumele abe khona kuwo iprogramme. Bayobe sichaziwe ngezansi.

Kanjani ukwakha esifubeni dumbbell

Ukuze wenze lokhu nge imishini ezemidlalo, udinga kuphela esitolo kanye izinsimbi langempela. Eyodwa yezindlela ezivamile, okuyinto isebenza biceps nasesifubeni - a dumbbell ebhentshini amanga. Lala phansi noma ebhentshini, ubambe amagobolondo ezandleni zakhe phambi kwakhe. Thatha e endololwaneni engela kwesokudla. Exhale futhi phakamisa izandla zakho phezulu, ukuzigcina ngqo. Lena umsebenzi zakudala kulabo abafuna ukwazi ukuthi ukuze kufuthwe esifubeni usebenzisa amandla ukucindezela. Ukuya ezisindweni ukukhanya sina kakhulu, uyojabulisa ngokuphindaphindiwe zifezeke imisipha yakho esifubeni biceps. Ngaphambi kokuqhubeka ekusebenziseni elilandelayo, vuma ukuphumula ngomzuzu. A ikhefu kungenzeka imizuzu 2, uma wenza izinsimbi ezisindayo.

Eyesibili umsebenzi: yokuzalanisa ngokuthi uqamba amanga izandla dumbbell. Lala ebhentshini, thatha amagobolondo ukwenza ukunyakaza abushelelezi, esakaza izandla zayo nokuxhuma kubo phambili phezulu esifubeni.

Kanjani ukwakha esifubeni push-ups

Lokhu ngokuvamile indlela yokuqala ukuze kuxazululwe izinkinga yibo bonke abasubathi. Ngempela, push-ups - lena umsebenzi kudingekile kakhulu uma ecabanga ukuthi ukuze kufuthwe esifubeni ekhaya. Funda amasu alula ngeke kube nzima, futhi umuntu ungaqala ukusebenza emzimbeni wakho, kungakhathaliseki ekilasini isisindo kanye namanye amakhono. Ezahlukene izinhlobo push-ups bephoqeleka ukuba asebenze amaqembu kwemisipha ezahlukene, hhayi nje webele. Ngakho sibonga kubo, uzodala impumuzo enhle ngokushesha futhi uzokwazi ukubona imiphumela yokuqala ngemva kwamasonto ambalwa ukuqeqeshwa njalo.

You azi ukuthi lezi zindlela ezilula ukuthuthukisa kakhulu ngempumelelo imisipha esifubeni, futhi ungakhohlwa ukusebenza aphume ekamelweni lazo noma ekhaya. Lesi sisekelo lesingiso, ukuthi uyonikwa ngisho Wabasaqalayo ukuba baqonde indlela ukuze kufuthwe esifubeni.

Ukuqeqesha imfihlo: indlela yokugwema ukukhathala ngaphambi kwesikhathi?

Ngo Amazing esifubeni kukhona ehilelekile encane kodwa ebalulekile. umzimba Abaningi ukuthuthukisa imisipha leli qembu lafaka ekhatsi kakhulu futhi triceps - imisipha obhekene ukuthunjwa futhi adduction izandla. Futhi, isibonelo, uma unbend nabo push-ups noma ebhentshini cindezela, lokhu imisipha kancane uyakhathala uma Pecs namanje "fresh". Ngakho, kukhona isimo lapho izandla zakho azikwazi waphakamisa eziningi isisindo esifubeni akukakabi abathintekayo ngokugcwele. Lungisa le nkinga kulula: kuzomele uqale ukulayisha imisipha esifubeni kangangokuthi par ukhathele nge triceps. Kukhona umzimba lapho imisipha extensor azisetshenziswa, kuyilapho kudingeka kithi iqembu azosebenza. Isibonelo, lokhu kuncipha isandla Simulator, ukuzalaniswa kwamahhashi yezandla nge dumbbell ohlangothini (amanga).