Ungayandisa njani amabele ngaphandle kokuhlinzwa kunye neepilisi

Okona sihloko kumantombazana amaninzi kunye namabhinqa "yindlela yokwandisa amabele ngaphandle kotyando." Ukukhangela izisombululo, isini sesetyhini sikulungele ukusebenzisa zonke iintlobo zeziyobisi, sigqobhoza ioyile esisitheleyo kwaye silandele zonke iingcebiso ezinikwe kwiiforamu ezinezihloko. Ngapha koko, oku akunangxaki. Kukho isisombululo se-Turnkey esiya kukunceda uqonde iphupha lakho.

Izizathu zokuba isini somfazi sizame ukwenza into ngebele liqela:

• Ubungakanani besifuba esincinci kwiminyaka yobudala;
• Ukunqongophala kwe-elastiki emva kokuzalwa komntwana;
• Ndifuna nje amabele amaninzi.

Yonke le micimbi kulula ukuyicombulula. Kwaye ngendlela enye elula eya kunceda ekusombululeni ingxaki nge-elasticity kunye nokunyuka kwesayizi nge-1-2.

 

Ungayandisa njani amabele ngaphandle kokuhlinzwa

 

Ezemidlalo Sebenza kwindawo yokuzivocavoca ngokwenkqubo ethile egxile kuphuhliso lwezihlunu zesisu. Ukuziqhelanisa kubonisa ukuba uqeqesho olunzima, kwi-3 kanye ngeveki, unike isiphumo esifunayo kunyaka we-1. Kungcono ukujongana nomqeqeshi oya kubeka iliso kwindlela yokusebenza kunye nokuthintela ukuphumla rhoqo phakathi kweesethi.

Ngokuphathelene nokutya, akukho zidingo zibonelelweyo. Kufuneka nje ungafaki ukutya okunamafutha kukutya, ugxile kwiimveliso zendalo. I ziqhamo, imifuno, intlanzi, inyama. Yonke into ilula.

Mhlawumbi umntu uya kuthi i-3 ayinakusetyenziselwa ukuqeqesha imisipha ye-pectoral kanye ngeveki. Emva kwayo yonke loo nto, umzimba awunaxesha lokuphola, kunye nokunye okunjalo. Ewe, kodwa oku kusebenza ngokuthe ngqo kwiqela elinye lemisipha. Kwaye isifuba (eyindoda nebhinqa) inezinto ezintathu. Yintoni ebathintelayo ukuba bangakhuli ngeentsuku ezahlukeneyo, besenza imithambo eyedwa. Nanku umzekelo wesakhiwo esisebenzayo sokusebenza kathathu ngeveki, esiqinisekisiweyo ukunika iziphumo.

 

Usuku lwe-1. Isifuba esiphakamileyo.

 

1. 1. Fudumeza imizuzu ye-5. Ukujija kwesandla, ukujika kwethoshi, iitots. Ungabaleka kwi-orbit.

    

   2. Ukucinezwa kwebhentshi ye-dumbbell kwi-angle ye-45 degrees intloko: 4x15 (indlela ye-4 yamaxesha e-15, phula umzuzu we-1). Iidumbbells kufuneka zincitshiswe kwindawo ephezulu. Sukuthatha amagxa akho ebhentshini. Izihlunu ze-pectoral kufuneka zithambe. Ungacela intombi yakho ukuba ibeke umnwe embizeni yesifuba. Xa ucofa i-dumbbells, umnwe kufuneka utyitywe ngamacala omabini esifubeni. Ukuba oku akwenzeki, umthambo wenziwe ngendlela engachanekanga.

    

   3. Ukucinezelwa kwebhentshi ngomnatha othe tyaba ebhentshini kwi-45 degrees degrees entloko: 4х15. Cofa ngokukhawuleza - kancinci kancinci (ibha kufuneka ichukumise ikholaji, hayi isifuba). Umda omxinwa bububanzi bebhanti.

    

    

   4. Ukutsala phezulu ukusuka kumgangatho: I-4 ephezulu. Ungaqala ngamadolo ukuba kunzima ukwenza i-classic-push-ups. Isikhundla sengalo - 10 cm ububanzi kunegxa.

    

    

   5. Ukutsiba kwi-crossover ukuya ezantsi. Imikhono eyolulwe kwikona ye-30-40 degrees. Ukuncitshiswa ukwenza kwiingalo ezithe tye kwinqanaba le-chin. Iintende zihlala ziphezulu. Kwisiphelo se-peak, nqumama imizuzwana ye-2-3 kwaye kancinci ubuyela kwimeko yokuqala.
   6. Ukuhlamba ngokuchaseneyo emva koqeqesho akuyi kulimaza.

Usuku lwe-2. Icandelo eliphakathi lesifuba.

 

1. Fudumeza imizuzu ye-5.
2. Ubume bezi dumbbells kwi-bench ethe tyaba 2x15. Le ayisiyoluli, ngenxa yoko akufuneki ukuba unamathele isifuba sakho ngaphambili kwaye unciphise iingalo zakho ngaphantsi kwebhentshi. Izandla zithe tye, iintende ziphezulu. Umva usemabhentshini, amagxa lawo ancitshisiwe kakhulu. Xa unciphisa ii-dumbbells, zama ukuzisa iingqini zakho kufutshane kangangoko kunokwenzeka komnye.

3. Ukucinezelwa kwebhentshi ye-dumbbell ebhentshini ethe tyaba: 4x15. Yenza ubuchule obufanayo nesifuba esingaphezulu.

4. Ukutsala phezulu ukusuka kumgangatho: I-4 ephezulu.
5. Ibhabhathane: I-2x20-25. Ukuhlala kwisimulator yokuzisa izandla zakho phambi kwakho. Kwinqanaba lokugqibela, iingqiniba kufuneka ziqonde. Umxube okhawulezayo, I-2-3 imizuzwana yokuphumla, ukuzala kancinci. Kwakhona, ngomnwe wakho unokulawula ukusebenza kwezihlunu ze-pectoral. Awunakuwuthatha umqolo wakho ebhentshini, kwaye awungekhe wolule intloko yakho ngaphambili.

6. Umahluko kwieshawa.

Usuku lwe-3. Isifuba esisezantsi.

 

1. 1. Fudumeza imizuzu ye-5.
   2. Dips: 2x12. Ungasebenzisa ityhubhu yerabha egxunyekwe kwizibambo. Umsebenzi kukuguqa ngokusemandleni kunye nomzimba, kunye nokulingisa i-push-ups ukusuka phantsi, yenza umthambo. Izibambo azikwazi ukwelulwa ngokupheleleyo, kwaye ukutsibatsiba phantsi kwesifuba, ngaphantsi kwezandla, akuyimfuneko.
   3. Ukucinezelwa kwebhentshi kwi-bench ye-headline ebekwe ezantsi: 4x15. Bamba kwinqanaba lamagxa. Ibha ibekwe kwisifuba esingaphezulu. Intloko esuka ebhentshini kufuneka iphakanyiswe kwaye izame ukuze kwinqanaba elisezantsi lentamo amahlombe ahluthwe.

    

   4. Imizuzu ye-Orbitrek 15-20. Umthwalo uphakathi, gcina izandla zakho kwis simulator. Zama ukucinezela iingqini zakho kufutshane nomzimba kangangoko unakho, kwaye ungazityhaleli ngaphandle.
   5. Umahluko kwieshawa.

Inkqubo iyasebenza. Ukubaleka-kwindawo yokuzivocavoca kumantombazana akuminyaka eyahlukeneyo. Ukuphucula ukuqina kwebele kuyabonakala kwikota yokuqala yoqeqesho olunzima. Kwisithuba sonyaka omnye wokufunda, kukho utshintsho olubalulekileyo ngobukhulu bebele. Ukongeza, iidiphozithi esinqeni nasezinkalweni ziyehla kumantombazana. Ngenxa yoko, ukukhangela iimpendulo zendlela yokwandisa ibele ngaphandle kokuhlinzwa, abantu bafumana iziphumo ezifunwayo.

Ngokweentsilelo, izicubu ezingalweni zazitsaliwe ngokucacileyo. Ngokukodwa, ii-triceps zahlulwe ngokucacileyo kwientloko ze-2. Amadoda kwindawo yokuzivocavoca ayonwabile, abayeni ababelani ngakwabanye.