Indlela yokukhipha amafutha kusuka ezandleni ngokuzivocavoca

Abesifazane abaningi banenkinga yokususa amafutha ezandleni zabo futhi ngesikhathi esifanayo ukuze bangawapompi. Ngenxa yalokhu, ukuhlolwa okulandelayo kanye nezinqubo kuphakanyiswa. Ukuze uqeqeshwe, uzodinga okungcono ukuhamba ngesisindo noma izisindo eziningana ezinezinsimbi ezahlukene. Futhi sidinga umculo, ingaba irekhodi, kodwa mhlawumbe umsakazo noma i-TV, ukulandelela isigqi kanye nesikhathi sokuzivocavoca. Ngaphambi kokuba uqale ukuzivocavoca ukuze ulahlwe amafutha ezandleni zakho, thatha ama-dumbbells okulinganisa u-0.5 kg wokulinganisa.

1. Ukufudumala okujwayelekile kwemisipha yentamo, ibhande elingenhla nezingalo. I-warm-up kufanele yenziwe ngale ndlela.

Ngentamo:

1.1. Ukushintshaniswa kokuqala ngakwesinye isiqondiso, kanti kwezinye izikhathi ezine.

1.2.Polukrukom jikela ikhanda lakho kusukela ehlombe langakwesobunxele kuya kwesokudla, njengokungathi ugijima isikhunta esifubeni izikhathi ezine.

Khona-ke, siphendulela ikhanda lethu esihlokweni ngemuva, sibambe ngemuva kwekhanda izikhathi ezine. Lokhu kusetshenziselwa ukuhamba kancane kunalokho okudlule.

1.4. Shiya amahlombe endaweni, uphinde uqhubekele amazinyo phambili izikhathi ezingu-8. Kule ndaba, ikhanda kufanele lihlelwe kahle.

1.5. Sithutha intamo efana nomdanso osempumalanga ngakwesokunxele, amahlombe ahlala endaweni, enza izikhathi ezingu-8.

Uma wenza lezi zivivinyo kwenzeka ukuthi uzwa ukuchofoza noma ukuchofoza emgodleni ophezulu, kaningi lapho ujikeleza ikhanda lakho. Lokhu kuvamile, lapha into eyinhloko ukwenza izivivinyo ngendlela enhle ngangokunokwenzeka. Ngokucophelela kufanele wenze yonke imishanguzo yokufudumala kanye nesimiso sokuzivocavoca kulabo abanesithakazelo sokususa amafutha ezandleni zakho.

Ibhande elinamahlombe.

1.1. Amahlombe aphakama futhi ahlase phansi, ndawonye kokubili amahlombe izikhathi ezingu-4, ihlombe ngalinye ngokwehlukana - elinye ihlombe, kanti elinye liphindwe izikhathi ezine ehlombe ngalinye.

1.2.Imibuthano ye-Overtshat ibuyele emahlombe kuphela izikhathi ezingu-8 futhi idlulisele izikhathi ezingu-8. Izandla ngesikhathi esifanayo zihlala ngokukhululekile emzimbeni, kuphela amahlombe asebenzayo.

1.3. Ukulahla okukhulu amahlombe emuva, bese phambili izikhathi ezingu-16. Izingalo ziboshwe kancane emzimbeni.

1.4. Ihlombe ngalinye kufanele lichaze imijikelezo: phambili - kwesokunxele - emuva - ngakwesokudla. Amandla emzimbeni futhi egobile kancane.

Khona-ke, ngokushintshanisa, siwaxoqa zonke izandla ngokulandelana: izandla, khona-ke izingalo kanye nengalo kusukela ehlombe kuze kube yilapho ushuthumela. Sifaka izandla ngemuva, futhi ngesikhathi esifanayo sibopha esifubeni ngangokunokwenzeka, sinciphisa ispapula bese sikulungisa ngomzuzu owodwa. Siphindaphinda lo msebenzi izikhathi eziningana. Isibonakaliso sokuzivocavoca okuhle emisipha yimizwa yokunciphisa nokufudumala kubo. Ukuqeqeshwa okunjalo kuyadingeka ukuze umsebenzi wakho njengendlela yokususa amafutha ezandleni zakho wenziwa ngokusemandleni ngangokunokwenzeka.

Ukuzivocavoca ngemisipha ye-pectoral.

1. Okokuqala ngaphandle kwama-dumbbells futhi ukwandisa kancane kancane umthwalo, ulethe isisindo sama-1.5 kg. Siphakamisa izingalo zethu ezinhlangothini ngokwezinga lamahlombe, siyanciphisa amahlombe ehlombe, izintende zezandla. Imisipha sternum ukucindezeleka - phumula, ukucindezeleka - phumula.

2. Sibeka izandla zethu ngomkhuleko nangamandla ezandleni zezandla zethu, njengokungathi sizama ukushintsha isikhungo. Ngomzamo, simelana futhi sihoxisa izandla zethu ngakwesobunxele, sibuyela esikhungweni, bese siya kwesokudla. Senza konke ngamandla ngamandla angu-8.

3. Sifaka izandla zethu ngemuva kwamagxathu ethu bese sizama ukukhulisa izintambo. Senza kancane kancane futhi ngokushelela izikhathi ezingu-16.

4. Beka izandla zakho phakathi kwezingodo zakho. Cindezela amahlombe bese uwahambisa phezulu naphansi ngamandla. Ngesikhathi esifanayo, sinciphisa ama-blade kuze kube sezingeni eliphezulu.

Ukuzivocavoca okunjalo kusiza ukufeza umsebenzi wokukhipha amafutha ezandleni. Isibonakaliso sokufaneleka kwalezi zivivinyo kuzoba umzwelo wokukhathala kanye nokwabiwa okukhulu kwesithukuthezi. Uma ihembe lakho limile, ke awuzange uthole umphumela. Ukuze ususe amafutha amaningi ngokwezandla kubalulekile ukwenza konke okuyinkimbinkimbi nokucindezeleka nomzamo omkhulu. Khumbula ukuthi ukuzivocavoca kufanele kwenziwe njalo futhi umthwalo emisipha kufanele ube mkhulu kakhulu, kodwa ungadluli: uma uzama ngokweqile, imisipha yakho ezandleni zakho ingabonakala kakhulu.