Molo zihlobo zam, nguTony lo.

Namhlanje masithethe ngezixhobo zokuzilolonga zangaphandle.

Ngenxa yophuhliso olukhawulezayo lobomi basezidolophini, sithwaxwa luxinzelelo olungakumbi noluvela kusapho, kwizifundo, emsebenzini, njl.

Ngoko ke sihlala silibala ukugcina imizimba yethu isempilweni, loo nto imbi kakhulu. ETshayina, kukho intetho endala ethiUmzimba likomkhulu lenguquko , nto leyo ebonisa ukubaluleka kokuqina komzimba.

Ukuqina komzimba akupheleli nje ekukuziseleni umzimba oqinileyo nosempilweni kodwa kukwakunika nemvakalelo yokuba ungenza nantoni na oyifunayo.

Mandikwazise izixhobo zokuzilolonga zangaphandle.

1.Ibha ethe tye

Eyona ndlela ixhaphakileyo yokuzilolonga kwibha ethe tye kukutsalela phezulu. Ukutsalela phezulu kunokuthiwa luvavanyo lokwenyani lwamandla okomelela komzimba. Musa

Jonga abo bantu bakhulu abanokufumana isandla esihle ejimini. Mhlawumbi abanakukwazi ukwenza i-pull-up, ingasathethwa ke. Masithethe ngenqanaba likaThixo

iintshukumo ezifana namandla eengalo ezimbini, ukuhamba emoyeni, isisu esijikeleze i-bar, isinqe esijikeleze i-bar, kunye nokutsalwa phezulu ngengalo enye.

ngokwenza iintshukumo ezithile zebha ezithe tye, ungazilolonga kakuhle isinqe sakho, isisu, amahlombe, iingalo kunye nezinye izihlunu.

Iintshukumo oziqheliselayo kwibha ethe tye ziluncedo ngakumbi ebomini, njengokuxhaswa kweengalo ezimbini kunye neengalo zodwa,

umzekelo, ingasetyenziswa Ukunyuka ngesinqe nesisu esithambileyo, njl.

2.Iibha ezihambelanayo

Ukongeza kwiibhari eziqhelekileyo ezilinganayo ezinokubonwa ezikolweni okanye kwiindawo ezinkulu zokuzilolonga zangaphandle, kuluntu, xa kujongwa izinto zokhuseleko kunye nendawo, kukho iibhari ezingaphezulu ezilinganayo eziphindwe kabini. Iintshukumo zeebhari ezifanayo nezo zeebhari ezithe tye. Kukho imithambo emininzi etyebileyo kakhulu. Eyona mthambo ixhaphakileyo yokuzilolonga yemihla ngemihla kukujija kwengalo kunye nokwandiswa. Ukujija kwengalo okuqhelekileyo kunye nokwandiswa ikakhulu kusebenzisa imisipha ye-triceps kunye ne-deltoid, ngelixa ukujija kwengalo ye-pectoral kunye nokwandiswa zezona zithandwayo kwi-pectoralis major. Ukongeza, i-swing yenkxaso yebhari ezimbini, i-double-bar forward roll, i-split-leg flip, kunye ne-parallel-bar Russian jerk zonke ziintshukumo ezidumileyo, kodwa kufuneka wenze konke okusemandleni akho.

3. Umatshini wokujija isinqe

Oomatshini bokujija isinqe baphantse babe zizixhobo eziqhelekileyo kwiindawo zoqeqesho loluntu. Owona uxhaphakileyo ngumatshini wokujija isinqe oluhlobo lweeringi ezintathu. Esi sixhobo sibonakala ngathi yindoda endala yokukhulula izihlunu namathambo. Kwaye izinqe, zonyusa amandla kunye nokuguquguquka kwezihlunu zesinqe, indlela yokusebenzisa ilula kakhulu, ukumelana okuveliswa kukulungisa umzimba ongaphezulu ngezandla zombini, ukuze amalungu asezantsi ajikeleze ngasekhohlo nasekunene. Xa ujika isinqe, umzimba ongaphezulu kufuneka uthe tye, isisu esisezantsi kufuneka siqine kangangoko kunokwenzeka, kwaye imilenze kufuneka ime nkqo okanye igobe kancinci.

4. Isixhobo sokuhamba ngomoya

Kwakhona njengezixhobo eziyimfuneko kwiindawo zokuzivocavoca zangaphandle, oomatshini bokuhamba nabo abayimfuneko. Ezisetyenziswa kakhulu kwiindawo zokuhlala ziimatshini zokuhamba ngeposi ezimbini kunye noomatshini bokuhamba ngeposi ezintathu. Kwiimeko ezininzi, abantu abadala nabantwana abancinci basebenzisa ngaphezulu. Enyanisweni, ndiyaqonda ngokwenene Emva komsebenzi wayo, uya kufumanisa ukuba umatshini wokuhamba ngeposi ngokwenene lukhetho olufanelekileyo loqeqesho oluphambili olufana neplanga lokuxhoma, ukuphakamisa isinqe kunye nokufunxa isisu, kunye nokubaleka entabeni.

5.Ileli yembambo

Ifreyimu yembambo ngokubanzi inegxalaba elinye namagxa amabini. Njengemivalo engalinganiyo, sisixhobo esibanzi sokuqina esinokomeleza amandla esinqeni nasesiswini, amandla okuxhoma amalungu angaphezulu, kwaye sinokusebenzisa ukuguquguquka nokuguquguquka kwemilenze kunye namalungu angaphezulu. Kusekho imithambo emininzi yokomelela yembambo yembambo, efana nokunyuka ngeengalo, ukuxhoma ii-sit-ups, ukucinezela imilenze, ukukhaba ukuxhoma, ukuxhoma imilenze, kunye nokuqubha kwi-rib bar, njl. Ngokuqhelekileyo kufanelekile ukuba abantu abancinci bayisebenzise.

6.Ileli ephezulu

Abahlobo abathathe inxaxheba kwiSpartan Warriors kufuneka bazi ukuba kukho inqanaba elibizwa ngokuba yiTarzan, elikukusebenzisa amandla okujija umzimba neengalo ukudlula kwimiqobo, kwaye izixhobo zeleli zangaphandle ngumgaqo osetyenziswa nguTarzan. I-Orang Taishan kaDa ineentsika ezityebileyo kunye nendawo ebanzi yeekholamu, okwenza kube nzima ngakumbi ukuyichasa, ngelixa ileli ikwizixhobo zokuzilolonga ezinzima kakhulu.

Ukongeza ekwenzeni i-"Tarzan of the Great Ape", usebenzisa ileli, ungenza nee-pull-ups, ii-hip lifts ezixhonyiweyo, ii-abdominal crunches ezixhonyiweyo kunye nezinye iintshukumo ezifana ne-horizontal bar, elungele kakhulu ukuzilolonga iingalo, amahlombe, isinqe kunye nesisu kunye nezinye izinto ezinamandla. Isiphumo.

7.I-Taichi Spinner

I-Tai Chi spinner ikwaluhlobo lwezixhobo zokuzilolonga eziqhelekileyo kuluntu. Ngokubanzi, livili elikhulu elineendawo ezimbini, elilivili leTai Chi elinesiphatho. I-runner enkulu inokunyusa amandla kunye nokuthamba kwemisipha yebhanti yamagxa, iphucule ukuguquguquka kunye nokuguquguquka kwelungu legxalaba, kwaye ifanelekile kubantu abanamahlombe aqinileyo, nto leyo eluncedo ekubuyiseleni ukwenzakala kwamagxa. Ngexesha lokusetyenziswa, ukubamba isiphatho sevili ngezandla zombini uze usijike ngewotshi okanye ngewotshi ngaxeshanye akunakusebenzisa kuphela amandla okucinga kodwa kuphucule nokuguquguquka kwezandla neenyawo, nto leyo ethandwa kakhulu ngabantu abadala.

8.Isihlunu sesinqe nomqolo

Kwezinye iindawo zokuzilolonga ngaphandle, maxa wambi kufuneka ubone le massager yomqolo ethe nkqo. Ayisiyonto yokuzilolonga kakhulu kodwa sisixhobo sonyango lomzimba, esisetyenziselwa kakhulu ukunciphisa ukudinwa esinqeni nasemqolo. Xa usebenzisa i-massager yomqolo, isinqe kufuneka sibe kufutshane nekholamu yokuzilolonga, bamba indawo yokuphumla ngezandla zombini, tsala ikholamu yokuzilolonga phezulu nasezantsi okanye uhambise umzimba ngasekhohlo uze u-riukukhanya.

9.Isixhobo sokusonga amalungu angaphezulu

Kukwakho nesixhobo esineziphatho ezibini kwicala ngalinye kunye netyathanga okanye umngxuma wokudibanisa onokutsalwa ngasekhohlo nasekunene. Sibizwa ngokuba yitrakta yemilenze ephezulu okanye isakhelo sokulinganisela sokutsala esinokubekwa kwiindawo ezimbini. Sisebenzisa amandla aso ukulwa ukuphucula ukuhamba kwamagxa. Kwabo basebenza ngokuzilolonga ngokubanzi, siqeqesha kakhulu izihlunu zegxalaba, esihlahleni, engalweni nakwezinye iindawo, siphucula ukuguquguquka kwezihlunu kunye nemisipha ejikeleze ilungu legxalaba, kwaye sinefuthe elihle lokuchacha ekusebenzeni kakuhle kwamalungu egxalaba kunye nokwenzakala okudala, okufanelekileyo kwizigulana kunye nabahlobo abadala. . Kodwa ungaphinda ucel’ umngeni kwiindlela ezinzima, ezifana nokutsalwa kwemilenze ethe tye okanye ukukhaba ngokuxhoma ngokulawula ibhalansi yakho kumacala omabini.

10.Umatshini we-elliptical

Eyona nto iphambili ngalo matshini we-elliptical kukuba akukho ndawo ijoliswa kuyo idolo xa umzimba womntu ulisebenzisa ukwenza umthambo. Ukusebenzisa umthambo womatshini we-elliptical akunakuthintela kuphela, kunciphise kwaye kunciphise i-cervical spondylosis, iintlungu zegxalaba eliqandisiweyo kunye nomqolo ongasentla, kodwa kukwathintela amandla okubetha abangelwa kukusebenza ngexesha lokubaleka, kukhusele ngcono amalungu, kwaye ngaloo ndlela kube nokhuseleko olungcono. Umatshini we-elliptical unokuzilolonga kwaye uvuselele ukulawulwa kwe-sciatic nerve, kunyuse ukunyamezela kunye namandla emisipha yesinqe, kwaye kuvuselele amanqe, amathanga, isinqe esisecaleni kunye nesisu esisezantsi ukuze kufezekiswe isiphumo sokusika umzimba.

Mhlobo wam, Ukuze uphile ubomi obusempilweni nobonwabisayo, ungalibali ukuzilolonga nokuba uxakekile ekwenzeni into ebalulekileyo, kuba akukho nto ibalulekileyo ngaphandle kwempilo yakho.

Ezi ziyinxalenye nje yemveliso yethu, ukuba ufuna ulwazi oluthe kratya, nceda usithumelele umyalezo kunye nemibuzo.

Ndilinde iindaba zakho ezilungileyo!