Ngokushesha noma ngokuhamba kwesikhathi, uma usebenza kuphela ngamafutha e-esiswini nasezintweni, inkinga nge "fat" ezandleni ezandleni zakho izovela, futhi kanyekanye, umzuzu uzofika futhi uzothola amabele okugcoba, futhi ngezinye izikhathi ngisho ne-cellulite futhi welula amamaki ezandleni zakho nasesifuba! Ukuze ungaqhubeki ibhizinisi ekudlukeleni okunjalo okubulalayo, kubalulekile ukunakekela izindawo ezisemncane - cishe ungalokothi unenkinga, futhi uma udala - cishe njalo ube yinhlekelele. Ngenxa yobuhle bezandla nesifuba, siphakamisa ukuthi ukhokhele ukuzivocavoca ngemigoqo engalingani.
Yimiphi imisipha ethintekile?
Njengoba kukhonjisiwe ngenhla, emishayweni efana nayo ungaphakamisa izingalo zakho nesifuba. Okuthiwa:
- i-triceps;
- i-pectoralis muscle enkulu;
- imisipha encane nenkulu;
- imisipha ye-rhomboid;
- isisindo somdanso esikhulu kakhulu;
- imisipha yama-elbow.
Qaphela ukuthi ukuvivinya ngezindlela ezingalingani zokupompa i-biceps akufanelekile, lapha uzosizwa "isihlobo" semishayo - ibha enezingqimba.
Triceps noma isifuba?
Ukuze ugcizelele ukucindezeleka ku-triceps noma kumisipha ye-pectoral ngesikhathi sokuvivinya umzimba, kubalulekile ukushintsha kancane ukusebenza. Uma ufuna ukupompa esifubeni sakho, izandla zakho kufanele zibe kude kakhulu nesifuba ngenkathi ziguquguquka, futhi umzimba ugxilile phambili.
Uma kwenzeka udinga i-triceps egxilile, okokuqala, faka izandla zakho zisondele emzimbeni ngesikhathi sokunciphisa, futhi ungaqhubeki phambili phambili, uhlale uqondile.
I-Technique yokubulawa
Ukuzivocavoca emiphakathini engalingani yamantombazane, akukho lutho, ngaphandle kwenani lokuphindaphindiwe alifani nomlingani wesilisa. Ngaphambi kokuqala kudingekile ukufudumala kahle nokuguqa amalunga, kuzosiza ekugwemeni ukulimala - ukuhlunga nokuxoshwa .
Imigoqo kufanele ibe mkhulu kunamahlombe akho, ubuso - ngisho, ngenye indlela, ukuzulazula, ungavusa ukuvuthwa komgogodla.
Sithatha ngezandla zombili ngezishaya ezifanayo, ukukhuphuka (ukuqhuma, noma ukusebenzisa i-footrest) bese wehlela phansi, ukugoqa izintambo zethu. Kule nkinga, izinga lokugoba kwezikhawu kufanele libe ubuncane - 90 °, futhi okungcono kakhulu. Ukulinganisa kugcwele ngangokunokwenzeka, uma uqala, ukunciphisa ukuphakama, kodwa unamathele ezingeni.
Yini ongenakuyenza:
- i-jerks;
- ukukhulula.
Ukuphefumula:
Ukwandiswa kwezikhali - ukuphuma kwamanzi, ukugoba - ukungena.
Yonke ongayenza emiphakathini engalingani iphakanyiswa phezulu, uma ufuna ukwenza izinto ezihlukahlukene zokusebenza, yenza izivivinyo ezingeni elilinganayo lezinqwaba. Ukuze wenze lokhu, kufanele ubeke isisindo esengeziwe ebhontini. Le nqubo ifana, kepha omunye akufanele asebenzise ukuqeqesha okunjalo ngaphezu kwezikhathi ezimbili ngesonto.
Kubonakala sengathi sixoxile nokuthi yiziphi izinto ezenziwa emiphongolweni (ungakhohlwa mayelana nokuhleleka kwezingalo kanye nesifuba!), Futhi inqubo, futhi wengezela ngokuthanda (ukuxosha ama-triceps, esifubeni, ngesisindo), noma kunjalo Ingabe uqinisekile ukuthi kuwufanelekile ukusebenzisa ama-exercises ngezingodo ezingalingani?
Eziningana ezinzima "ze":
- Imigoqo cishe cishe yonke igceke,
ngokuthenga kwabo, akudingeki ukuba usebenzise imali, futhi ngenxa yokusebenzisa kwakho awudingi ukukhokha imali yenyanga, njengasezikhungweni zempilo. - Ukuzivocavoca kuyinto eyisisekelo futhi akudingi ulwazi olujulile olujulile ezemidlalo.
- Amabha - lokhu kuyindlela ewukuphela kokuphambanisa izandla zakho nesifuba ngokuzivocavoca 1 kuphela.
- Ngaphezu kokupompa esifubeni nasezingalweni, usondela esiswini esisithandayo esiswini. Ngikholelwa, emva kokuzivocavoca, uzozizwa yonke inchi yemishini yakho!
- Ama-push-ups ayindlela ephumelela kakhulu yokushisa ama-calorie ngemuva kokusebenza nokushaya izintambo, uma ungahlali emasimulator akhethekile.
Ngakho-ke, uma uzame, awulahlekelwa lutho, ngoba awudingi ukutshala imali ekuthengeni imigoqo. Futhi umphumela kanye nesimo sakho sezempilo kuyoba yinto engcono kakhulu yokuqhubekela phambili izifundo!