Umzimba eliphumelelayo abesifazane ekhaya

Yiqiniso, wonke umuntu wesifazane amaphupho i sibalo ezikhangayo. Uma ucabanga ukuthi kungani eminyakeni yamuva nje ngaphansi isikhalazo libhekisela inhlanganisela ezingavamile bobunjwa besifazane futhi umuvi okhalweni, indlela eya ubuhle - kuba izinyanga eziningi umsebenzi ikhaya noma ejimini. Inketho sesibili kuhilela ukutholakala isikhathi, imithombo yezimali kanye nengxenye ethile singaqiniseki. Uma ejimini ingabe engavumelani nawe, akunandaba: kukhona ngempumelelo iqoqo umzimba for kwesisindo ekhaya. Ukuze nabesifazane abangenazo sihlanganyele emidlalweni ngaphambi, kuyoba indlela eqinisekile ukuthola ukuma ofiselekayo induduzo efulethini yakho siqu.

pushups

Amantombazane amaningi zonda push-ups kusuka izinsuku esikoleni. Lokhu akusona isimanga: ezingavamile ngokomzimba Ezifundweni uthisha uqaphe ukubulawa efanele umzimba we-classic. Iningi umane uvumele abafundi lisithekile, push-ups lunges nomaphi - futhi ekugcineni squats kuholele babe sengozini enkulu yokufa amadolo ukulimala, ukuhlaselwa Ungasingenisi akunamthelela, futhi ibenze-ups push-ups ... Umfundi nje asazi kanjani. Futhi ngisho nalabo kakade izuzwe lapho usukhulile neragelo phambili kuleli mdlalo, futhi ngezinye izikhathi abakwazi ukuhlangabezana futhi umbhangqwana ezinikezwa lokhu umsebenzi elula abesifazane. Ngakho yini inkinga? ..

Kungani-ke kubhekwa ukuthi izandla push oqeqeshwe. Thatha ikhefu kusuka kuleli phutha ezinkulu, futhi khumbula, abazi ukuqeqesha izingalo kanye nezicubu ezisesifubeni kanye nabezindaba. Ukubuyela kusukela isizinda kuya indawo yokuqala, kubalulekile ukuhilela imisipha, hhayi nje ukuze uqondise izindololwane zakho, owakhumbula okwafundiswa esikolweni saseGileyadi phezu kwabo, ulithola lonke umzimba wakhe. Ukulungele? ..

Kanjani ukwenza push-ups

Yima ngamadolo nezintende zezandla uhlele ukuze ibanga therebetween mkhulu kunezinhliziyo ububanzi emahlombe, izingalo kumele kuhambisane emahlombe. Somknite imilenze futhi uphakamise ukuba bathembele kuphela izinzwane kanti izandla. umzimba Lower nje phakathi thorax futhi phansi ngeke ambalwa amasentimitha ke agobe indololwane bese ubuyela ukuqala isikhundla.

Ngalesi umsebenzi kwabesifazane okhalweni njalo kuyodingeka bavuswe, futhi umzimba sishubile.

plie

Eyesibili igama lesi sivivinyo - "ezimfushane sumo isitayela." It kungenziwa nge dumbbells (deadlifts), kodwa Wabasaqalayo kufanele uqale ngenguqulo kakhulu elula, ngaphandle kokudinga impahla eyengeziwe.

Ikhona inhlangano elula, kodwa ephumelelayo ngokumangalisayo unika shape ingaphakathi emathangeni futhi iqinisa imisipha ezinqeni ohlangothini. Kwenze kaningi, futhi imilenze emide emincane , kuhambisana izibunu some aqinisekisiwe.

Sukumani nime ngezinyawo zenu ububanzi. Izinyawo kufanele ngifuna bacondze etindzaweni letehlukene. umzimba Lower ngu eguqa ngamadolo yakho kuze kube emathangeni kukhona parallel phansi. Bamba lesi sikhundla, bese kancane siphakamise umzimba emuva isikhundla yayo yasekuqaleni.

French cindezela triceps

Uma ucabanga ukuthi umzimba for abesifazane ekhaya kufanele igcine ukuqeqesha imisipha besisu, esifubeni nezinqe babheke kabanzi izandla zakhe. Hhayi-ke, uma zibabaza iminwe eside futhi izihlakala nomzimba omncane, kodwa kanjani izandla zakho ukuvelela? Kungakhathaliseki ukuthi ukhetha ingubo nge imikhono ngoba emahlombe futhi ngemilenze kubonakale kwakhahlela kakhulu (inothi: kuyenzeka futhi 'abantu mncane ")? Ladies eziyinkimbinkimbi mayelana ngemilenze, ngokuvamile ukuthenga dumbbells futhi sizame 'ekhiphela up "izikhwepha zomfana. Lona hambisa okungalungile, ngenxa ukubukeka ingalo eliphezulu ukuhlangabezana imisipha ehluke ngokuphelele - triceps Amazing elingenabo umzimba ehlukile abesifazane. Yenza noma kunini, njengoba lezi ukunyakaza elula musa okudinga umzamo omkhulu.

Lungile amasu benching

Ukuze French ebhentshini cindezela triceps ukuthatha ukuma ejwayelekile sokuhlaselwa classical. Isithende kufanele siphumule phansi. Lean phambili phezu kwedolo dalula uphakamise isandla sakho kusukela dumbbell futhi emuva, kuze kufike esihlokweni selinye dumbbells ubuka ophahleni. Uphakamise wehlise ingalo izikhathi 30 ohlangothini ngalunye. Kahle kakhulu projectile isisindo ingenye kilogram.

Isinyathelo-up

Lokhu ukuhamba akusho ngaso sonke isikhathi zihlanganisa ejwayelekile ekhaya umsebenzi: abesifazane ejimini ucelwa ukusebenza isinyathelo yesikhulumi noma amabhentshi ukwenza kahle. Nokho, ukutholakala kanye nemishini ekhethekile ku yokuthi asikho isidingo; ngokwanele ukuze ube endlini nemithi esiqinile, okuyinto ungathembela ngokuphepha umzimba wonke. Kuyoba ukulingana, isibonelo, sezinyawo okuthembekile. Ngo ingcosana, ungasebenzisa futhi upholstered ifenisha ezifana SOFAS.

Isinyathelo-Up yakhelwe ukuqeqesha maximus gluteus nemisipha imisipha. Wayelethwa batshengise kuqinisa isikhumba ezinqeni esasivumele ukuba sinikeze imilenze ukuma usinamathelise xaxa. Ngaphezu kwalokho, lesi sivivinyo ngoba abesifazane benza izenzo ezibonisa bazibandakanye quadriceps, ngoba inqubo udinga qondanisa emadolweni akho ngaphansi ukumelana.

Indlela ushiya-up

Yima phambi isinyathelo noma sezinyawo nangokuqinile ukubeka emlenzeni ngakwesokunxele. Zingaphazamisi kuphela imisipha emlenzeni (kanti eyesibili - emzimbeni), siphakamise esifubeni kuze kube umlenze ngeke uvele ngokuphelele ngqo. Wehlisa umzimba emuva phansi kuze unyawo lwesokudla othinta phansi, bese uphinda.

Kubalulekile ukuthi umzimba sasishubile ngaso sonke isikhathi, kodwa isifuba - eqondisa. Silondoloze ukulinganisela ngokugwema ngokweqile tilting phambili noma emuva.

kwebhuloho

Ngakho-ke akuyona nje yokuzijwayeza sibalo, kodwa futhi elula kakhudlwana ngokuya amasu umsebenzi. Ibhuloho - ephelele "ukudonsa" ka ezinqeni. Ngaphezu kwalokho, ukusebenza njalo kwalesi sakhi izogcina emuva endlini ziphilile futhi ugweme ubuhlungu.

Lala phansi ngomhlane, ukuguqa nyawo ngokuqinile ukuphumula ngokumelene phansi. Phakamisa okhalweni ukuze umzimba kusukela emahlombe kuya emadolweni yakha umugqa oqondile. Bamba lesi sikhundla, bese sehlela phansi emuva ezingasigcinanga isikhundla sazo sokuqala.

Ibhande nge kwezandla

Enough Dabula phansi ngesandla esisodwa esikhundleni "Ibhande" ngempumelelo Ukuzivocavoca itholé, umphumela entsha ngisho namandla kakhulu. Lokhu okufana static imisipha ukungezwani kuthuthukisa ukuma kanye namandla komzimba imisipha, kukwenza uzizwe kangcono, ukuvelela futhi uzizwe ukuzethemba ngobuqotho.

Qala ukuthatha isikhundla-push-ups, kodwa bend izindololwane zakho futhi ukuncika hhayi yesandla sakho futhi ibhodi lemisindo kuze kube ngendololwane. I esifubeni kufanele yakha umugqa oqondile kusukela emahlombe emaqakaleni. Qinisa ABS wakho bese ugcine isikhundla wamanje we okhalweni. Phakamisa ingalo yesokudla ngokuqondile phambi kwakhe, futhi uma wacosha izandla izindwani kufanele ukuphumula phansi. Bamba ibha yohlelo eguquliwe amasekhondi angu-5-10, bese yehlisa isandla sakho sokunene, siphakamise ngakwesokunxele.

Ima emahlombe

Izivivinyo kangcono abesifazane ekhaya zisekelwe yoga asanas. Njengoba yaziwa, umsebenzi yoga nezimangaliso ngokuya nokuvulwa ngokomzimba nangokwengqondo ngokuvumelana womuntu, ekulondolozeni ukuzinza phakathi ngaphakathi emhlabeni ngaphandle. Ngaphezu kwalokho, isikhundla nabokhulumile kungaba ngokuphawulekayo ukunciphisa umphumela abuhlungu "orange ikhasi" ebonakala ezinqeni ka cellulite. Ochwepheshe batusa ukwenza ukuma ehlombe, noma ngisho nokulala ngenxa yobuncane imizuzu emihlanu, sizibeke izinyawo zakhe emdulini, njalo ebusuku ngaphambi kokulala.

Lala ngomhlane futhi uphakamise imilenze yakho nezinqe phansi. Qhubeka ukukhulisa nabo ukuze athole ngokwakhe kuze kufike enhloko yakhe kuze izinzwane uthinte phansi. Beka tandla takho ngaphasi emuva wakho ukuze uthole ukusekelwa futhi ngiqondiswe imilenze yakho emoyeni, ukudala umugqa oqondile kusukela emahlombe emaqakaleni.

Khumbula ukuthi entanyeni kufanele lathambisa emahlombe ngesikhathi reception. Zama ukubamba lesi sikhundla ngoba ngomzuzu okungenani oyedwa, khona-ke kancane kancane abuyele isikhundla sidindilize.

ukuqeqeshwa ngokugcwele

Ukuze usethe main "owesifazane" Imisipha Amazing ezinhle, afeze wonke eziyinkimbinkimbi ukuzilolonga ngenhla. Ngamunye wabo kufanele liphindwe izikhathi eziyishumi Imininingwane futhi enze amasethi amathathu. Phakathi izikhundla ezahlukene nokunyakaza, kuyatuseka ukuba afeze ka cardio (egijima noma uhamba endaweni, ukweqa intambo), futhi ukuthi singaphumuli, ngoba ngokushesha nje lapho ukunyakaza njalo alternation ukuqeqeshwa amandla nge kardioelementami kungaqinisekisa kuwe imiphumela esheshayo egculisayo. Ngaphezu kwalokho, ukuqeqeshwa amandla abesifazane kilojoule esiphezulu kuphela lapho kuhlangene ukuqeqeshwa ukukhuthazela.

Uma ufuna ukugxila inkinga endaweni ethize, khetha umzimba wakho ozithandayo kanye nokufaka wabayisa ububanzi sabo esivamile sokuphila. Okuhle izakhi ashukumisayo kushintshane zinamandla static (isib ukuhambisa kusukela slat kuya push-noma okuphambene nalokho, kusukela umzimba ngesikhathi cindezela - kuya ebhasikidini emahlombe, noma okuphambene nalokho). Into esemqoka - ungakhohlwa ukuthi umzimba womuntu is njalo ngcono, okusho ukuthi maduze nje kuzodingeka imithwalo olunzulu futhi eziyinkimbinkimbi ngokwengeziwe.