Jima ezinqeni: uhlelo for girls

Yilokho inyanga yokugcina ebusika luphela. Akakude eside elindelwe entwasahlobo nasehlobo isizini. Lokhu kusho ukuthi maduze kakhulu ibhulukwe efudumele, siziphonse ngamafuphi iziketi, ngenhla bese swimsuits. Futhi-ke, ku-ongaphakeme eziphuthumayo zokugqoka zibonakala zonke semfene yethu, convexity ngokweqile, nokuwohloka nezinye amaphutha izibalo. Ukuze kuxazululwe le nkinga kuzokusiza umsebenzi nsuku zonke ezinqeni. Ikakhulukazi wena siye sakhetha umzimba ephumelela kunazo ukuthi Site ukuqaliswa ekhaya ejimini.

A izimiso ezimbalwa ezilula ukuze uqale

Ngaphambi transgress udlala, udinga ukwenza ezinye izinqubo wokulungiselela. Ngakho, uma izibunu zakho ukuqeqeshwa (eyamantombazane) kuyokwenzeka ekhaya, ukulungiselela ecansini, amanzi, ithawula nokugqoka izingubo ukhululekile, akukhawuleli ukunyakaza. isikhala Kumahhala ukuqeqeshwa. Ukuze amakilasi e ejimini, kufanele kube ukuba liyobamba amanzi, ithawula, izingubo nezicathulo. Wonke umuntu uthanda ukuzibandakanya umculo, qiniseka ukuthola kusengaphambili ofanele futhi ukugeleza Rhythmic, esiza ukuthuthela isigqi efanelekayo.

Qala nge ukukhanya gaphambi

Kanjani ukuqala umsebenzi ekhaya izibunu? Kunjalo, nge gaphambi. Ngaphambi kokuba uqale ukuba kusebenze eziyinkimbinkimbi umzimba Kunconywa kokuqina izibunu, kanjani ukuba nomusa. Ukuze wenze lokhu imizuzu 5-6, noma Qalisa gxuma kuyo leyo ndawo. Ungasebenzisa intambo. Futhi kuphela emva imisipha yakho zilungele, uqhubekele ezilandelayo.

Ingabe ekhaya noma ejimini: squats

Ukuze uqale, uzinqumela lapho ohlela ukusebenzisa izibunu: ejimini noma ekhaya. Ngenhlanhla, ungahlala pick up iqoqo jikelele umzimba kokubili ihholo futhi imvelo ekhaya. Ngokwesibonelo, omunye la makilasi Hlala-ups ukuthi engenziwa noma ngaphandle sisindvo. Kulokhu kungenzeka ukusebenzisa izinsimbi, izinsimbi noma amabhodlela amancane ngamanzi noma isihlabathi.

Squats lwenziwa ngendlela elandelayo:

• Yimani niqonde futhi indawo izinyawo ububanzi (kungcono zifana ne emahlombe akho).
• Thatha ibhodlela noma dumbbell.
• Gobisa izingalo (nge dumbbells) empambanweni izindololwane.
• Baphindela (kulesi sikhundla kumele igcinwe kuzo zonke Amazing).
• Izinyawo alulaze ezinhlangothini (at 45 ° C).
• Landela Ekuhlaleni (ukhalo kufanele kube parallel phansi).

Lezi squats kufanele kwenziwe nsuku zonke izikhathi 30-10 kwelinye indlela. Kancane kancane ukwandisa inani ezinikezwa kungenzeka. Squats - ngempumelelo kakhulu futhi ngesikhathi esifanayo umzimba ezilula. I Amazing kangcono glutes, imilenze umzimba wonke ayitholakali.

Squats nge dumbbells nebhola odongeni

Ukuze ezihlukahlukene, Classic Hlala-ups on the spot kungenziwa ingasebenza modified. Ngokwesibonelo, le njongo ingasetshenziswa ibhola fitbolny (lithathelwe ekhethekile sokufaneleka) kanye dumbbells. Labetibambile le ndlu izibunu Amazing. Ukuze wenze lokho, enze izinyathelo ezilandelayo:

• Isinyathelo abe emuva odongeni.
• Thola ibhola, siyibeke ngemva kwakhe futhi sincike engxenyeni engenhla emzimbeni wakho.
• Thatha dumbbell noma amabhodlela amabili.
• Ngezinye izikhathi, ukwenza bahlala phansi, agobe izindololwane zakho kuwe, ezimbili - asukume siphakamise izandla zenu nge dumbbells.

Phinda izikhathi 25-30 squats. Kungcono ukwenza lo eyinkimbinkimbi 2-3 amasethi. Ngesikhathi esifanayo ukuze enze yonke ukunyakaza akudingeki okusheshayo. Ungakhohlwa ukuthi ukuncika emuva bese ubamba ibhola. Ngakho-ke, musa ukuthutha ngokushesha kakhulu, ukuze singathwesi balahlekelwe iphuzu ibhalansi.

ukuhlukahluka Iningana ukuhlaselwa

Omunye umsebenzi omuhle kakhulu ngenxa ezinqeni imilenze lunges. Kukhona inala ongakhetha ukuqaliswa yabo. Kahle kahle, Uhlelo lokuqeqeshwa kwama ezinqeni Kufanele zihlanganisa zonke izinkethi. Kodwa kungase kube, futhi okungenani amabili ukwahlukahlukana lunges. Ngokwesibonelo, ungakwazi ukwenza ukuhlaselwa zakudala, hlanganisa them esiphambanweni.

Ukuze ezihlukahlukene lokuqala ukuhlaselwa, kufanele ukuma aqonde, bese wenza isinyathelo esikhulu phambili. Kulokhu esisindo ukuhambisa kahle phakathi kwemilenze yakho. Landela ezimfushane yasekuqaleni. Bamba lesi sikhundla imizuzwana embalwa bese ubuyela umlenze endaweni. Phinda lokuqala ohlangothini olulodwa izikhathi 30, futhi ngemva kwezinye.

ukuhlaselwa Cross eyenziwa ngaphambili. Futhi kulokhu, unyawo akuthunyelwa ngokuqondile, kodwa kolunye uhlangothi (crosswise). Isibalo ezinikezwa emlenzeni ngamunye bayamenywa ukuba ulethe 30-60 hlala phansi ngesikhathi esisodwa. Ngu Isifaniso esingakwenza lunges ohlangothini.

Bagijima phezu imilenze isigamu-uzimisele ngimi. Kulokhu, umlenze kufanele sibeke ngokuqinile ohlangothini. Phinda into efanayo ngakolunye ngezinyawo. Yini enye engcono kunalokhu Amazing for the glutes?! Uma kwenziwe ngendlela efanele, zalezi umzimba nemisipha bayohudulwa ngokoqobo kuvuthe futhi ubuhlungu. Kodwa into ebalulekile ukuthi iyiphi yalezi izinhlobo kuhlaselwa kungenziwa hhayi kuphela ekhaya kodwa futhi ejimini. A kwalokho omkhulu lapha dumbbells.

Phakamisa imilenze phezulu

Uma usuqede izivivinyo indiza engenhla, sekuyisikhathi ziyiswe ezansi. Ukuze wenze lokhu, udedele emadolweni akho, izindololwane ulandele focus. Shiya umlenze owodwa ngesikhathi nedolo bend yesibili uphinde uphakamise. Futhi isithende kufanele iqondiswe ophahleni, futhi yena umlenze - ukuhambisa engela kwesokudla. Khumbula ukuthi umsebenzi esinjalo ezinqeni angadingi eguqa okhalweni. Ukuze ugweme ukulimala, zama ugodle zakho ziqonde futhi musa bend ngenkathi ushayela. Yenza lesi sivivinyo nge umlenze ngamunye izikhathi 25-30.

Umlenze Side Uphakamisa maqondana

Ngemva kokuphothula umsebenzi odlule, ngomusa oyakulala ngazo ngohlangothi lwakho. Ukuncika ikhanda lakhe nengalo ngesandla esisodwa, kanye nezinye for the lula kancane izimisele bese usetha phambili. Khokha umoya futhi aphakamise umlenze phezulu upwardly. Bamba lesi sikhundla imizuzwana embalwa. Khona-ke, exhale bese wehlise umlenze wakho, ingawuthinti phansi elele ngokuthula. Phinda nge umlenze ngamunye izikhathi 25-30. Ukwenza lo Uhlelo lokuqeqeshwa kwama ezinqeni ejimini noma ekhaya ajwayelekile.

ups we ukhalo polumostika

Lala phansi. Sabalalisa izinyawo zakho ehlombe-ububanzi ngaphandle. Lizilolongele emadolweni. Hands phansi cwilisa nokusondeza kwamathanga abo. Lean emahlombe akho bese siphakamise ukhalo up. Ngalesi ukunyakaza esifubeni sengathi iphuma ekhanda lakhe, futhi umzimba wenza uhlobo nengxenye-ibhuloho. Esikhathini isikhundla engenhla ungajahi, futhi ngokuqinile ngawakhamela ezinqeni. Wehlisa ezinqulwini kwehle bese uphinda izinkathi 25-30 kuyanda.

Ngiyacela, kuyanda umzimba kwezitho zangasese kungakhonjiswa ngendlela owenziwe ngenkathi egqumeni. Lokhu kusho ukuthi uma umzimba avuke phezulu, izinyawo zakho kumele ibe ukuphakama. Ngokwesibonelo, kungase kube kancane ebheke nomunye yoga block ihlezi phezu kwesihlalo noma isihlalo usofa. Okwenza ukuba lesi senzo imilenze zingabekwa ibhola elikhulu fitbolny.

Yenza deadlifts nge eziya ziba zimbi

ezingabizi futhi elula Landelayo umsebenzi - the deadlift. Ukuze nokuqaliswa kwalo uzodinga dumbbells. Kulokhu, labo afaneleka okuyinto abe nesisindo ekukhanyeni (ngaphansi 5 kg). Nokho, ngenxa yokuntuleka kwezinhlelo ezibanzi silinganiso enjalo futhi ungahlala ukusebenzisa amabhodlela amanzi noma isihlabathi. Kanjani lokhu izibunu umsebenzi ejimini? Emantombazaneni ngokuvamile ibizwa olwenziwa abafundisi abangomakad 'ebona. Noma lonke isinyathelo ewela amantombazane ngokwabo.

Ukuze enze lokhu, kubalulekile ukuba sithathe dumbbell, babe ngqo, qondanisa emuva yakho bese izingalo udilize (njengoba umthetho, basilengisa ngokukhululeka kuleyo ndawo hip). Kulandele kancane agobe amadolo futhi kunciphise namathuba emuva, ngokushelela ngokuhambisa izinsimbi ngemilenze yakhe. Yenza ephakamisa dumbbells emuva. Phinda le ukunyakaza izikhathi 20-25. Move kahle futhi ngaphandle jerks. Ungasheshi. Thatha misa isikhashana esifushane bese udonsa kakhulu umoya.

Uhlelo ukuqeqeshwa ejimini: izibunu

Gym, ngokungafani ekhaya, has indawo enkulu kanye namathuba. Inzuzo enkulu lapha khona ngomfundisi abanolwazi, okwathi ngemva kwesikhathi Ngiyonika iseluleko esihle futhi ukwenza isimiso ukuqeqeshwa ikhishiwe. Ngakho, lapho egumbini, ungathatha dumbbells eyodwa (5 kg kulungile), beka ububanzi-umlenze "plié" futhi enze squats. Hlala phansi uma nje ingxenye engezansi dumbbell othinta phansi. Ngesikhathi esifanayo, qiniseka ukuthi amadolo akho musa lukwazi amasokisi. Ingabe ezintathu amasethi izikhathi 12-15.

squats Deep

Omunye umsebenzi omkhulu ngoba izibunu ngokuqinile kukhona squats ezijulile noma wanyathela ngaphandle "pancake" ezengeziwe. Ukuze wenze lokhu, beka yakho ububanzi izinyawo ehlombe ngaphandle, uthole entanyeni noma ngemuva bar kanye ekuthwaleni umthwalo emahlombe akhe. Qala ukwenza squats, Ukuphambukisa ukhalo lwakho sengathi ufuna ahlale phezu uSihlalo ongabonakali. Phinda lokhu izikhathi 12-15, usebenzisa 2-3 amasethi.

Squats ngomlenze owodwa

Ukuze enze lokhu, uzodinga entanyeni noma ibha nge isisindo amancane ebhentshini. I-oda ukukhishwa izinyathelo kule eziyinkimbinkimbi simiswe ngalendlela lelandzelako:

• Sondela ebhentshini futhi babe phambi kwakhe (60-90 cm nje).
• Izinyawo ehlombe-ububanzi indawo ngaphandle.
• Gobisa amadolo akho bese phakamisa entanyeni noma uthumele i, ibekwe emuva emahlombe akhe.
• Beka izandla ehlombe-ububanzi ngaphandle.
• Qondisa emuva yakho bese uphakamise ikhanda.
• Ukuncika izinyawo Nezinzwane ebhentshini.
• Thatha umoya bese uqale ukwehla kuze kube isikhathi lapho hip ngeke parallel phansi.
• Exhale bese ubuyela endaweni yalo.

Shintsha imilenze bese uphinda inqubo efanayo ngakolunye. Phinda izikhathi 15 emlenzeni ngamunye. Isibalo eziphindaphindiwe kulesi simo kungcono senyuke 2-3.

Phakamisa ezinqeni e polumostike barbell

Ukuze enze lokhu, angaqali ahlale phansi. Khona-ke, sehla izinyawo zakho ngaphansi ibha nge isisindo encane. Kulokhu, entanyeni kufanele bube okhalweni lwakho. Ngemva kwalokho, ngomusa ulale phansi futhi ubambe okuthunyelwe izandla, qala yenyuka polumostik. Ngenxa yalesi izinyawo okunyanyekayo enamandla evela phansi, bese uzama ukuthi siphakamise esifubeni up. Ngemva ephakamisa bese exhale kancane ephansi isikhundla yayo yasekuqaleni. Phinda lokhu izikhathi 12-20.

Ukuqeqeshwa ku-treadmill noma orbitrek

Ngaphezu ukuqeqeshwa amandla, sandla okusheshayo kwesisindo futhi uthuthukise ukuma izibunu yakho, udinga ukwenza kakhudlwana futhi cardio. Kuze kube yimanje, umsebenzi ofanelekayo ku orbitrek noma treadmill. Nokho, ngo-mBhalo, udinga ukufaka i-engeli ibhande enyakazayo. Kulokhu, umthwalo ezinqeni kuzokhulisa, okuzokwenza ube nanomuzwa wokuthi imisipha encane kunazo "iphuzu lesihlanu" yakho.

Kafushane, qondanisa ukuqeqeshwa cardio nesisindo. Futhi ngaleso sikhathi, ngokushesha kakhulu, wena nje angikuboni wena esibukweni.