Ukufudumala umzimba wonke

Akujabulisi ukulimaza ingalo yakho. Akugcini nje ngokubangela ubuhlungu obuningi, futhi kukuqeda emdlalweni. Kaningi kwenzeka uma ungakwazi ukukukhokhela. Ngakho yini okufanele uyenze ukuze uzivikele ekulimaleni?

Umsebenzi oyisisekelo nowokuvimbela osivikela ekulimaleni ukufudumala. Inemisebenzi emibili. Enye iwukugcina ukuqina nokuqina ekudlaleni (umbono wesikhathi eside), enye iwukulungiselela umzimba nengqondo ukuze kuqhutshekwe nomsebenzi kuworkshop yethu ngosuku oluthile (umbono wesikhashana). Ukufudumala kubaluleke kakhulu emsebenzini wethu kangangokuthi kufanele sikwenze kuqala ngaso sonke isikhathi. Kungcono ukuchitha imizuzu engama-30 ngosuku ukwenza izivivinyo eziyisisekelo (okuhlanganisa nokuzifudumeza okuhloniphekile) phakathi nesonto lonke, kunokuba usebenze amahora amane ngosuku olulodwa. Ngiyazi ngokuzijwayeza ukuthi akulula ukungaguquguquki, wonke umuntu uye waba nezikhathi ezinzima kulesi sihloko, kodwa awukwazi ukuyeka.

Endabeni yami, ukufudumala kuqukethe izingxenye ezi-4. Kuye ngenani lesikhathi esitholakalayo, ngizama ukuchitha imizuzu emi-5 kuya kweyi-15 engxenyeni ngayinye. Sidinga imizuzu engama-20 kuye kwengama-60 ukuqedela lonke isethi yokuzivocavoca.

– Ukufudumala umzimba wonke

– Ukufudumala kwesandla sokudla

– Ukufudumala kwesandla sobunxele

- Ukufudumala kokugcina kuhlanganiswe nokuzivocavoca kwesikali nesikali

Kulokhu okuthunyelwe, sizobhekana nephuzu lokuqala, elifudumeza umzimba wonke. Cishe uyazibuza ukuthi kungani umdinga. Sengivele ngiyahumusha.

Ngokufunda okufakiwe kweKasia, Szymon, Michał, Mateusz neyami, ungabona ukuvela okuvamile kwegama elithi "khululeka". Akunjalo ngengozi, ngoba ngamunye wethu waqaphela ukuthi kubaluleke kangakanani lesi sici emdlalweni wakhe. Ungahlangabezana nokuntenga komqondo, ukuxega komzimba, ukuntenga komculo (ukugeleza, umuzwa), njll. Ukufudumala umzimba empeleni kuwubeka esimweni sokuntenga ngokomzimba. Ngesikhathi sidlala, kungakhathaliseki ukuthi iyiphi insimbi, sihlanganyela umzimba wonke, hhayi izingalo nemilenze kuphela. Ngakho-ke, kanye nomgomo othi "kusuka jikelele kuya kokuthile", ukufudumala kwethu kufanele kuqale ngokuzivocavoca umzimba wonke.

Ngesiqalo esihle

Ukuze sivuse imizimba yethu kancane ekuqaleni, senza lokhu okulandelayo njengezifundo ze-PE:

1. Ukujikeleza kwezinqulu kwesokunxele nakwesokudla,
2. Ukujikeleza kwe-torso kwesokunxele nakwesokudla,
3. 10 ama-squats.

Uma uzwa isidingo sokuzivocavoca okwengeziwe (imilenze, iqolo, njll.), ngikuthumela kuwebhusayithi ye-bodybuilding.pl lapho uzothola khona izeluleko zochwepheshe ngezithombe. Futhi manje siyaqhubeka...

Elule izandla

Isinyathelo esilandelayo ukwelula izingalo zakho. Sima emilenzeni eqondile, sihlanganisa izandla, sigoba futhi siqondise, selula izingalo zethu phezulu ngangokunokwenzeka. Ibanga lokuzilolonga okulandelayo limahhala, noma yini ekufudumeza futhi welule izingalo zakho yinhle. Ngokwengxenye yami, ngincoma ukuzivocavoca 2 kuya ku-4a kusuka kuwebhusayithi eshiwo ngenhla klubystyka.pl (isithombe 2 kuya ku-4a)

Amahlombe

Ngake ngathi, “Ahlangene ngani amahlombe nokusebenza kwami ​​kwebhesi?” Namuhla ngiyazi ukuthi banenkulu. Ngokuqondile ngokombono wezokwelapha, angikwazi ukusho ukuthi kubukeka kanjani, kodwa ngandlela-thile ihlombe lixhunywe nendololwane ngama-tendon, kanye nendololwane ngesihlakala. Uma senza i-slouch noma sinesimo esibi, ihlombe lisendaweni ehlukile kunaleyo okufanele ibe yiyo. Lokhu kungenza umthambo osendololwaneni ugxume (umuzwa ongajabulisi onegazi kanye nobuhlungu). Futhi lokhu akukona ukuphela, ngoba isihlakala sinciphisa ukuguquguquka kwayo, okwenza isandla sihlupheke. Ngeshwa, bengilokhu ngilwa nale nkinga isikhathi eside futhi ithinta igeyimu kakhulu. Kodwa ungabi namahloni, bengifuna nje ukukukhomba ukuthi kufanelekile ukunaka.

Kulungile, kodwa-ke indlela yokuzivocavoca amahlombe?

Mhlawumbe indlela elula ukuya ejimini nakuma-swimming pool, njengoba ngishilo kokuthi Konke Kuqala Ekhanda Lakho. Endabeni yokufudumala ngokwayo, ngiphinde ngibheke kuwebhusayithi klubystyka.pl kanye nesithombe 5, lapho konke kuchazwe ngokuphelele.

Isandla 

Ezihlakaleni, nginezivivinyo ezimbili ezilula kakhulu, kodwa ezisebenzayo kimi:

1. ukukhulula izihlakala - yehlisa izandla ngokukhululekile futhi uzinyakazise izikhathi eziningana
2. ukujikeleza kwesihlakala - sihlanganisa izandla zethu futhi senze ukunyakaza okuyisiyingi kwesokunxele nakwesokudla

Uma sinikela ngemizuzu emibili noma emithathu kulezi zivivinyo ezibalwe ngenhla, kuzokwanela. Eposini elilandelayo, sizogxila ekweluleni iminwe nezandla. Lokhu kuzoba ukuzivocavoca ikakhulukazi ngama-bass, kodwa futhi ngaphandle kwawo. Uma sibuyela kokuthunyelwe kwanamuhla, khumbula ukwabelana ngolwazi lwakho nathi emazwaneni!