Jima kwesisindo ngesandla

Ukulahlekelwa isisindo, abesifazane isikhathi esiningi nokunakwa enikelwe okhalweni, esiswini, kwamathanga nezinqe, ngezinye izikhathi akhohlwe izandla. Futhi kuphela uma imisipha ezingalweni zakhe abe okuxekethile, flabby nokuwohloka kwesikhumba, izintokazi khumbula ngokuzumayo mayelana nokuphila kwabo futhi baqale ukubambana yini ukukhetha umzimba for neminye izingalo futhi obumba impumuzo enhle.

Hand ukuphelela angaluboni ngosizo izingubo kukhethwe kahle - emkhonweni eside noma emikhonweni kuze kube ibhodi lemisindo ngempumelelo imaski endaweni nenkinga ngenkathi wena kanzima ukuvakashela noma ukusebenza ekhaya kwesigaba. Ehlobo, isimo sezulu esishisayo, ungakwazi ukugqoka ingubo ukukhanya nge cuffs kancane ngenhla endololwaneni. Enye imfihlo - lapho ezihambayo izingalo zabo uhlobo - kuyokunikeza ebonakalayo imisipha ithoni waphinda futhi ngeke Nokho ngeke kuwaqeqeshe kubo, ngesikhathi ngamandla alo. Ungesabi ukubheka engenangqondo, kungcono ake ukunyakaza zakho kancane ayenele, kunawe bayonikina ingqondo fat umzimba okuxekethile wonke umuntu.

Jima kwesisindo -hand abesifazane kubalulekile, ngoba umzimba enhle, ivumelane ne toned - kuba njalo sexy! Uma ungenalo isikhathi noma imali ukuvakashela a club imfanelo, futhi unquma ukufunda ekhaya, bese ukhetha izivivinyo afanele neminye ezandleni eziyinkimbinkimbi njengoba kuchaziwe ngezansi:

1. Yima uqonde, izinyawo ngesikhathi ububanzi ehlombe ngaphandle, izandla emahlombe ezingeni ngaphandle. Phakamisa shayela 90 degrees ngesandla, uzizwa kwadambisa isimo esasishubile, ubale kuya kwemithathu, kanti kancane siqale isandla ngemuva ekhanda lakhe, eqondisa kubo kancane kancane. Thina ubuyele indawo yokuqala. Eziyishumi ezinikezwa.
2. Manje nokugoba izingalo ngesikhathi izindololwane futhi ezingeni yasebunzini ukuxhuma entendeni (ngaleyo ndlela izindololwane kukhona ezingeni ehlombe) ne amandla ngokucindezela phezu komunye nomunye, kancane sehliselwe phansi esiswini. Ngaphandle kokumisa ukuba ucindezele, nivuse izandla kuze ezingeni yasebunzini, ukuphinda izikhathi eziyishumi.
3. On ububanzi izinyawo ehlombe ngaphandle, izingalo out izinhlangothi. Okhunye okukhambisana izandla phansi ebambe, qala Ukujikeleza komqondo indilinga lencane emuva naphambili izikhathi 10. Senza amasethi emihlanu. Hands kufanele kube ngokuqinile parallel phansi! Ukwenza ukuzivocavoca ukunciphisa umzimba ekhaya isandla kumele kucace Ukuqapha ukuqaliswa lesifanele, ngaphandle kwalokho umphumela uyoba kamuva okuningi noma ukhetha ukungabuthinti nhlobo kuzovezwa.
4. Uvusa izingalo zakhe phezu kwekhanda lakhe futhi iqala ukukhuluma nabo nomunye, crisscrossing phezu kwekhanda, ukushintsha izandla ngesikhathi. Yenza izikhathi 30 ngesivinini.
5. Xhuma isibhakela futhi izindololwane. Kancane kancane siqale ukuba baphakamise izandla wajoyina, uzama ukugcina izindololwane zakho livuselwa ezingeni ikhala. It kulandela ukuthi izindololwane kungukuthi inqanyuliwe, le Cams lapho ephakamisa abangu ngokuqinile zifana kuya phansi kanye musa shift ekufezeni ikhanda. Yenza umsebenzi ngamunye izikhathi 10.
6. Manje sinawo goba kancane ngamadolo wakho kancane futhi ukuncika phambili. Clenches ezandleni zakhe bese uqalisa ukuze agobe ingalo endololwaneni, ngaleyo ndlela bebekela esigabeni ngabo emuva akhe dlulile. Ezandleni zakhe kulungile ukuzizwa uhlobo. Senza umsebenzi izikhathi eziyishumi.
7. Lie emhlane wakho, wabeka izandla zakhe ngemuva ekhanda lakhe. Kakhulu uhlezi izindololwane wakhe edindilize phansi, sibala kuya kwamahlanu, uphumule. Phinda izikhathi 15.
8. Ukuze lesi sivivinyo, sizodinga dumbbells amabili ezandla zayo, isisindo umuntu kg. Kunalokho, ungasebenzisa amabhodlela amanzi. Yima uqonde, izinyawo ehlombe-ububanzi ngaphandle ngokucacile. Phakamisa izingalo ukuba ohlangothini bese phambili kayishumi. Ngokuhamba kwesikhathi, umthwalo zingandiswa nanhlanu noma amabili ezinikezwa.

umzimba okunjalo kwesisindo uyobenza isandla enhle lapho edonsa imisipha esifubeni nasemhlane, okuyilona elisebenzayo futhi kubalulekile ngabantu besifazane. Nokho, ukuzama ukwenza izandla zakho ikhange nakakhulu futhi kube slimmer, khumbula ukuthi izivivinyo ephumelela kunazo ulahlekelwe isisindo isandla - kuyinto evamile push-ups. Qala nge okungenani izikhathi eziyisithupha futhi ekugcineni ukwandisa inani ezinikezwa kwabayishumi ke nanhlanu, nokunye. D., Futhi uzobona nemiphumela emihle kakhulu. Ngaphezu kwalokho, push-ups kakhulu Qinisa kancane ukwandisa webele!