Ungawandisa kanjani amabele ngaphandle kokuhlinzwa namaphilisi

Isihloko esingokoqobo samantombazane nabesifazane abaningi sithi “Ungawandisa kanjani amabele ngaphandle kokuhlinzwa.” Ukucinga izixazululo, ubulili besifazane bulungele ukusebenzisa zonke izinhlobo zezidakamizwa, buthinta imithambo engabonakali bese ulandela wonke amathiphu anikezwe ezinhlakeni zezindaba. Eqinisweni, lokhu akuyona inkinga. Kukhona isixazululo se-turnkey esizokusiza uqaphele iphupho lakho.

Izizathu zokuthi kungani ubulili besifazane bezama ukwenza okuthile ngebele ziningana:

• Usayizi webele omncane omncane eminyakeni encane;
• Ukuntuleka kokuqina kokubeletha ngemuva kokubeletha;
• Ngifuna amabele amaningi nje.

Zonke lezi zingqinamba kulula ukuzilungisa. Futhi ngendlela eyodwa elula ezosiza ukuxazulula inkinga ngokuqina futhi ngokwanda ngosayizi nge-1-2.

 

Ungawandisa kanjani amabele ngaphandle kokuhlinzwa

 

Ezemidlalo Sebenza ejimini ngokusho kohlelo oluthile okuhloswe ngalo ukuthuthukisa imisipha ye-pectoral. Ukuzilolonga kukhombisa ukuthi ukuqeqeshwa kanzima, kwi-3 kanye ngesonto, kunika umphumela ofiselekayo ngonyaka we-1 ngokoqobo. Kungcono ukubhekana nomqeqeshi ozobheka inqubo yokuqalisa futhi anqande ukuphumula okujwayelekile phakathi kwamasethi.

Ngokuqondene nokudla, azikho izidingo ezihlinzekiwe. Udinga nje ukukhipha ukudla okunamafutha ekudleni, ugxile kwimikhiqizo yemvelo. Izithelo, imifino, inhlanzi, inyama. Konke kulula.

Mhlawumbe othile uzothi i-3 ayikwazi ukusetshenziswa ukuqeqesha izicubu ze-pectoral kanye ngesonto. Ngemuva kwakho konke, umzimba awunaso isikhathi sokululama, nokunye okunjalo. Yebo, kodwa lokhu kusebenza ngqo eqenjini elilodwa lemisipha. Futhi isifuba (owesilisa nowesifazane) sinezinto ezintathu. Yini evimba ukuthi bangakhuli ngezinsuku ezahlukahlukene, benza izivivinyo ezingafani. Nasi isibonelo senkimbinkimbi yokusebenza kwama-Workout amathathu ngesonto, okuqinisekisiwe ukuthi inikeze imiphumela.

 

Usuku lwe-1. Isifuba esiphakeme.

 

1. 1. Fudumeza imizuzu ye-5. Ukushintshwa kwezandla, ukuphendulwa kwe-torso, amathala. Ungagijima ku-orbit.

    

   2. Ukucindezela kwebhentshi le-Dumbbell engela lama-45 degrees head up: 4x15 (indlela ye-4 ngezikhathi ze-15, phula umzuzu we-1). Ama-dumbbells adinga ukuncishiswa endaweni ephezulu. Ungasusi amahlombe akho ebhentshini. Imisipha ye-pectoral kufanele ifulelwe. Ungacela intombi yakho ukuthi ibeke umunwe phakathi esifubeni. Lapho kufinyezwa ukugwazwa, umunwe kufanele uncanyulwe zombili izinhlangothi esifubeni. Uma lokhu kungenzeki, ukuvivinya umzimba kwenziwa ngokungalungile.

    

   3. Umshini wokucindezela ebhentshini onokubambelela okuncane ebhentshini ku-45 degrees degrees up: 4х15. Cindezela ngokushesha - wehlise kancane (ibha kufanele ithinte i-collarbone, hhayi isifuba). Ubamba obuncane bungobubanzi bebhande lehlombe.

    

    

   4. Push-ups kusuka phansi: 4 maximum. Ungaqala ngamadolo uma kunzima ukwenza i-classic push-ups. Isikhundla sengalo - 10 cm ebanzi kunehlombe.

    

    

   5. Ukuntanta ekhishini kungaphansi. Izikhali zelulwe nge-engeli yama-30-40 degrees. Ukwehlisa ukwenza izingalo eziqonde ezingeni le-chin. Izintende zihlala ziphakeme. Ekuphakemeni, misa ikhefu imizuzwana ye-2-3 bese ubuyela kancane esimweni sokuqala.
   6. Ukugeza okuhlukile ngemuva kokuqeqeshwa ngeke kulimaze.

Usuku lwe-2. Ingxenye ephakathi yesifuba.

 

1. Fudumeza imizuzu ye-5.
2. Ukwakheka kwama-dumbbells ebhentshini ovundlile 2x15. Lokhu akuyona elula, ngakho-ke akudingeki unamathele esifubeni sakho futhi wehlise izigaxa zakho ngaphansi kwebhentshi. Izandla ziqondile, izintende zezandla phezulu. Ingemuva ibhentshini, amabala ehlombe ancishisiwe kakhulu. Lapho unciphisa ama-dumbbells, zama ukusondeza izindwani zakho eduze ngangokunokwenzeka.

3. I-Dumbbell ebhentshini icindezela ebhentshini elingaphezulu: 4x15. Yenza inqubo efanayo nesifuba esingenhla.

4. Push-ups kusuka phansi: 4 maximum.
5. UButterfly: 2x20-25. Ukuhlala Simulator ukuletha izandla zakho phambi kwakho. Ephuzwini lokugcina, izindolowane kufanele ziqonde. Ukuxuba okusheshayo, imizuzwana engu-2-3 ikhefu, ukuzala kancane. Futhi, ngomunwe wakho ungalawula ukusebenza kwemisipha ye-pectoral. Awukwazi ukususa ibhentshi lakho, futhi awukwazi ukwelula ikhanda lakho phambili.

6. Hlukanisa ishawa.

Usuku lwe-3. Isifuba esiphansi.

 

1. 1. Fudumeza imizuzu ye-5.
   2. Amawele: 2x12. Ungasebenzisa itheyiphu enjoloba ebekwe phezu kwezibambo. Umsebenzi ukugoba phansi ngangokunokwenzeka ngomzimba futhi, ukulinganisa ama-push-ups kusuka phansi, wenze umsebenzi wokuzivocavoca. Izibambo azikwazi ukwelulwa ngokugcwele, futhi ukudonsela phansi esifubeni, ngaphansi kwezandla, akudingekile.
   3. Ukucindezela kweBench ekhanda lokuhlala ebhentshini phansi: 4x15. Hola ezingeni lehlombe. Ibha ibekwa esifubeni esiphezulu. Ikhanda elivela ebhentshini kufanele liphakanyiswe bese lizanywa ukuze endaweni ephansi kakhulu yentamo amahlombe abuyiswe.

    

   4. Amaminithi we-Orbitrek 15-20. Umthwalo uphakathi, gcina izandla zakho ku-simulator. Zama ukucindezela ama-elbows wakho eduze nomzimba ngangokunokwenzeka, hhayi ukuwacindezela.
   5. Hlukanisa ishawa.

Uhlelo luyasebenza. Run-in ejimini emantombazaneni aneminyaka ehlukene. Ukuthuthukisa ukuqina kwebele kuyabonakala kakade kwikota yokuqala yokuqeqeshwa kanzima. Kuwo wonke unyaka wokufunda, kunezinguquko ezinkulu ngosayizi webele. Ngaphezu kwalokho, imali efakwa okhalweni nasezinkalweni yehle emantombazaneni. Njengomphumela, ngifuna izimpendulo zokuthi ungalikhulisa kanjani ibele ngaphandle kokuhlinzwa, abantu bathola umphumela oyifunayo.

Ngokusho kwamaphutha, izicubu ezisezingalweni zadonswa ngokusobala. Ikakhulu, ama-triceps ahlukaniswe ngokusobala abe amakhanda we-2. Amadoda ejimini ajabule, abayeni abahlanganyeli imibono yabanye.