Indlela yokwakha imisipha ukuze ugibele isithuthuthu kangcono?

ukuthi umshayeli yakho isithuthuthu ngaphandle kokukhathala, amajaqamba noma imisipha ekhubazekile, idinga okuhle isimo ngokomzimba... Kungase kuzwakale kuyinto encane, kodwa empeleni kubaluleke kakhulu ukwazi ukushayela ngokuthula okuphelele kwengqondo. Futhi ukuquleka ngezinye izikhathi kuza ngokushesha kunalokho obekulindelwe.

Ngakho-ke, sizilungiselela kahle ukugibela isithuthuthu kahle.

Yiziphi izivivinyo engingazenza ukuze ngizilungiselele kahle?

Ngemva kwekhefu lasebusika, kuhle ukubuza isouffle и inhliziyo... Isigamu sehora kuya kwezintathu kwezine zehora ukusekela noma amahora amabili ibhayisikili isonto wuhlelo olulula kuwo wonke umuntu. Il amathani inhliziyo, inika amandla imilenze kanye ulwelwesi lwebhande lesisu.

Olunye uchungechunge AMAPHUMU, imizuzu eyishumi nanhlanu njalo ezinsukwini ezimbili, isibonelo, ukwandisa ngempumelelo amaphiko e-pectoral, khona-ke ama-triceps, khona-ke umphambili и ngaphakathi. Ukuzuza okuningi emizamweni yakho kudinga vingtaine de AMAPHUMU ngekhefu lomzuzu phakathi. Khumbula ukulandela Ukwelula ngemva kokujima. Uma bekutshela ukuthi wenze ama-push-ups, ungakhathazeki: ungakwazi, isibonelo, ukuncika ku-railing. Asikho isidingo sokulala phansi: ukuzivocavoca kunzima kakhulu. 

Ngaphambi kokuthatha umzila noma ithrekhi, ukufudumala kuyadingeka. Ungenza izindlela ezintathu squats... Uguqa phansi, ugcine umhlane wakho uqondile nezingalo zakho ziqondile. Lawa ma-squats azokwenza okhalweni isihogo ukubambelela ebhayisikili lakho. Ungawaqeda cishe emizuzwini eyishumi. ukwesekwa okunikeziwe. 

Khohlwa ukukhathala ngokomzimba phakathi nohambo olude

Ukusebenza ABS, khona-ke ukugcoba Ltd ibhodi imakwe kahle, ngisho noma ekuqaleni sibamba imizuzwana embalwa. Ungakwazi ukumane wenze "isihlalo" ufulathele odongeni bese ubamba imizuzwana engu-45, uthathe ikhefu leminithi elingu-45, bese uqala kabusha imizuzwana engu-XNUMX, njalonjalo. 

Ngesisindo esingaba ngu-1,5 kg, ungakha imisipha. emahlombe nazo ezivame ukusetshenziswa uma ugibele isithuthuthu. Okokuqala, gcina izingalo zakho zelule zivundlile, bese uziphakamisa futhi uzehlise kaningi ngangokunokwenzeka.

Amaseshini amaningi ukubhukuda isonto ngaphambi kwenkathi yokugibela futhi kuyindlela eguquguqukayo kakhulu yokwakha izingalo zakho, imilenze namahlombe, kanye nomhlane wakho.

Umgibeli oqeqeshwe kahle ngokwemisipha mancane kakhulu amathuba okuba azizwe Iphampu yesandla, into ebuhlungu kakhulu. Ngaphandle kokuba iqhawe, ungakwazi futhi ukukhethai-electro simulation okukulungiselela umzamo futhi kukusize alulame ngemva.

Ngamafuphi, lo msebenzi wenza isithuthuthu sakho sibe lula, ngakho yakha imisipha yakho ngobumnene.