Umzimba Ngempumelelo ngamaphiko

Ukuze sifeze lo umzimba ophelele , abaningi sinake latissimus nemihlane yawo, abanale elinye igama - "amaphiko". zokuzivocavoca Sawubona ngamasevisi zabo ukwanda kwabo. Kodwa abanye kuphakama umbuzo: "Zikhona Obonisa phezu kwamaphiko, okungase kwenziwe ekhaya ezifana dumbbells ngosizo amathuluzi atholakalayo?". Lesi sihloko sinikeza izimpendulo zemibuzo eminingi ukuthi kuphakama kokubili Wabasaqalayo futhi kubagijimi abanolwazi.

Iya khuza labo intsha abazama nje uthathe i dumbbells ezinkulu, kabili, noma ngisho shestikilogrammovye. Lezi izinsimbi Site eziphambili, imisipha ulele. Wena nazo kuyoba ngaphansi amandla, kodwa ngaphambi eyayibamba dumbbells ukuxegiselwa.

Bonisa nge dumbbells emaphikweni engenziwa njengendlela ukuma noma ehlezi elele phansi. Kuyinto efiselekayo ukusebenzisa ebhentshini enyinyekile ngempumelelo ekhaya Ungashintshanisa izigqiki eziningana ususondele. Phakathi sohlu, ukulungiselela umcamelo encane noma isiguqo, kanye ibhola elincane (kukho olukhulu - tennis ball).

Ukuzivocavoca №1

Balala phasi noma lelungiselelwe (noma ngokurhaba) ebhentshini, yakhishwa kulowo imilenze yakhe insaliwe. Bambela phansi phakathi kwamadolo akhe ibhola. Udinga ukulandela ngesikhathi umsebenzi phezu kwamaphiko ukuze ibhola akuyona yehlile. Izinyawo kufanele igcinwe uvalwe bezama phansi.

Phakamisani izandla zenu kuze, ephethe dumbbell kuzo. Kulokhu, ngemuva kufanele kancane arched. Alulaze isandla nekulinganiswa. I izindololwane kufanele kancane insaliwe. Uma umzimba nge dumbbells in amaphiko abazenzi ebhentshini, izandla kumele kwehliswe njengoba low ngangokunokwenzeka, njengoba uzobe kahle wasebenza ngokusebenzisa izigaba kakhulu kwemisipha pectoral. Izindololwane ngenkathi hhayi qondanisa! Wehlise dumbbell phansi, sengidonsa umoya, ephakamisa - exhale.

Ukuzivocavoca №2

Yima amadolo wakho kancane insaliwe. Njengoba izintambo ziyobe ziphethwe ebambe dumbbells. Phakamisa ukuba nesifuba, eguqa izindololwane zakho. Ngokuzalanisa izingalo abanzi ezinhlangothini akufanele kube. Uma phakamisa izindololwane zakho, ukuphefumula, nakuba ukwehlisa - uhogela.

Ukuzivocavoca №3

Ebala imishikashika izivivinyo emaphikweni, kufanele sikhumbule futhi elalidume kunawo wonke. Ukuze nokuqaliswa kwalo kufanele kuqashelwe ilungelo ingalo dumbbell, agobe umlenze wakho kwesokudla kancane. Kwesobunxele umlenze izimisele ngesikhathi edolweni, ukuphumula ngokumelene ebhentshini noma kuso. Lean ebhentshini nge isandla sakho sokunxele. Phakamisa sangakwesokudla nge dumbbell esifubeni. Ngalesi umsebenzi, phezu kwamaphiko kufanele sinake ngemuva - ke okufanele kuqonde, ikhanda ephakanyiswe, amehlo iqondiswe phambili noma phezulu.

Ngaphandle ekusebenziseni ngenhla kufanele ikhuthazwe ukuba afeze njalo wokudonsa ups kubha. Kufanele enze ekubambeleleni kwawo evamile noma ububanzi. Libuye indlela ephumelelayo ekhiphela up amaphiko kukhona push-ups. Umphumela kuyofezwa uma ngesikhathi push nibeke izinyawo zenu phezu kwesihlalo noma embhedeni, wabeka izandla zakhe phezu phansi. Esimweni esinjalo kunzima ukusebenza dorsi latissimus.

Ekugcineni-ke ubuyisa kuwufanele ukuthi enze lezi umzimba kukhona best eziyinkimbinkimbi. Ngesonto kuyinto kwemisebenzi yoMnyango ukubamba 2-3 ukuqeqeshwa, bese kuthi emva kwalokho ngempela kufanele unike imisipha yakho isikhathi sokusukuma futhi ukhule.