Ukuphazamiseka okuhlangene kuyindlela ephumelela kakhulu

Ukuze uthole umshini omuhle, kunconywa ukuthi ufake ukuguqulwa kwe-lateral ku-complex complex. Kunezinketho eziningi zokwenza lo msebenzi, onenqubo yabo siqu. Ukuze uqeqeshe ngokuphumelelayo, kufanele wazi imithetho ethile.

Indlela yokwenza i-lateral ijika?

Kunenqwaba yezincomo ezivela kubaqeqeshi okufanele kucatshangelwe ekuthuthukiseni imiphumela:

1. Ungadabukisi umshini nsuku zonke futhi ube nama-workouts angu-2-3 ngesonto.
2. Uma wenza ukuguqulwa kwe-lateral kumaphephandaba, kubalulekile ukuqapha ukuphefumula. Ngesikhathi sokucindezeleka okukhulu, okungukuthi, uma kuguqulwa, ukuphefumula kwenziwa ngempela, okusiza ukunciphisa ingcindezi ngaphakathi kwesikhumba esiswini, okuyinto eyanciphisa imisipha. Ukuthatha isikhundla sokuqala, udinga ukungena.
3. Ukuze ubone umphumela, yenza umsebenzi ngo-3-4 ubeka, wenza izikhathi ezingu-12-15 ohlangothini ngalunye. Imiphumela ingabonakala emva kwamasonto amahlanu, ngoba imisipha ye-oblique kunzima ukuqeqesha.
4. Iphutha elivamile ukuthi abantu baphakamisa phezulu komzimba ngokuphelele, kodwa kudinga ukuguqulwa, ngakho-ke ukuhamba kufanele kuhlale kumile.

Side ephikisana ne-bar enezingqimba

Abaqalayo ukwenza umsebenzi onjalo kuyoba nzima, kodwa kubalulekile ukuphawula ukusebenza kwayo. I-Lateral ishintshela kulesi sigameko ngeke isebenze kuphela imisipha yomshini , kodwa nezinkalo.

1. Ukuqonda i-crossbar ukuze ibanga phakathi kwezintende zezandla lifana nobubanzi bamahlombe. Ungasebenzisa ama-loops.
2. Phakamisa imilenze yakho, uguqe ngamadolo ukuze izinkalo zihlangane phansi, kodwa uma ungakwazi ukuziphakamisa kancane, lokhu kungcono nakakhulu.
3. Ukwenza ukuguqulwa kwe-lateral ku-crossbar, ukuguqa ngamadolo avaliwe, khona-ke enye indlela, kanti enye, ngaphandle kokunciphisa imilenze yakho. Abagijimi abaphambili bangenza umsebenzi wabo ngemilenze eqondile, bewaphakamisele emgqeni wesigcawu. Ukuzivocavoca okunjalo kuthiwa "i-pendulum".

Side ukuphikisana simulator

Abaqeqeshi abaningi bayavuma ukuthi lo msebenzi, ozokwenza ngcono izinga lemisipha yomzimba ye-oblique, kufanele yenziwe kwi-crossover. Lokhu kungenxa yesikhundla sokuqala esikude somzimba kanye nokukwazi ukulungisa isisindo ebhodini. Side ishicilela simulator kwenziwa ngokwalolu hlelo olulandelayo:

1. Namathisela isibambo ngesimo sezindophi phezulu kwesigcawu bese ufaka isisindo esifanele. Yima emadolweni akho bese ubamba intambo evela ezinhlangothini ezahlukene zekhanda lakho.
2. Ukuphika, ukukhomba ngakwesokudla ngakwesobunxele. Ukuvivinya umzimba "ohlangothini oluthile" kuzosebenza uma uhlala ekugcineni.

I-Lateral ilele ukuphikisa

Lolu khetho luyathandwa kakhulu, olufanele ukuqeqesha ehholo nasekhaya. Ukuguqulwa okwedlule phansi kuqhutshwa ngokwemiyalo:

1. Zibeke phansi phansi eceleni kwakho, ugobe imilenze yakho kancane. Isandla, esasiphezulu, siholela ekhanda, futhi wehlisa izingalo zakho ezungeze okhalweni.
2. Ukuguqulwa kwesikhashana kwenziwa nge-exhalation. Phakamisa umzimba, udonsa isigqoko phambili. Bamba okwesibili bese ugoba.

I-lateral iphendulela ebhentshini

Kuyinto elula kakhulu ukwenza lolu hlelo lokusebenza ebhentshini elithambekeleyo, elikuzo zonke izindawo. Uma unesithakazelo sendlela yokwenza i-lateral twisting, sebenzisa inqubo elandelayo:

1. Hlala ebhentshini bese ulungisa imilenze ngemuva kwababhalisi. Esinye isandla, qalisa ikhanda, bese ubeka elinye ethangeni.
2. Phakamisa umzimba, ngenkathi udonsa isigqoko emadolweni emlenzeni ohlukile. Ngemuva kokulungisa isikhundla, buyela esimweni sokuqala.

Ukuma kwesimiso ukuphikisana

Inguqulo elula yomsebenzi, engenziwa noma kuphi nanoma yisiphi isikhathi. Ayikho imishini ekhethekile edingekayo, kodwa umthwalo owengeziwe ungasetshenziswa ukwandisa ukusebenza kahle. Ukuguquka kwe-lateral nge-dumbbell emile kwenziwa kanje:

1. Yima ngokuqondile, gcina imilenze yakho emazingeni ehlombe, uguqe ngamadolo akho kancane. Ingemuva kufanele ibe ngokuqondile, futhi amahlombe aqondiswe. Ngakwesobunxele, thatha i-dumbbell, bese ubamba enye ebhande lakho.
2. Yenza izintambo ezizenzekelayo, uqale uhlangothi olungakwesokudla, bese uphakamisa unyawo lwakho lwesobunxele ngakwesokudla ngakwesokunene, uzama ukuthinta isigqoko sengalo yesobunxele ngendwangu yakho.
3. Qaphela ukuthi umzimba awunciki phambili.

I-Side iphikisana ne-fitball

Ngenxa yokusetshenziswa kwebhola, imisipha ye-oblique ingasebenza kahle, ngoba ama-twist azoba namandla amakhulu uma eqhathaniswa nokwenza umsebenzi owenziwa phansi.

1. Ukuze wenze i-lateral twisting ibhola, lala ku- fitball , ukuze ihlombe, elingezansi, libe nesisindo. Ngezinyawo ezingezansi, uhlale phansi ngenhla, bese ubeka phezulu phezulu phansi, uzinikele kancane kancane.
2. Kubalulekile ukuqinisekisa ukuthi intamo iqondile ezingeni lomzimba. Qinisekisa ukuthi udonsela esiswini sakho. Bamba isandla esiphakeme ngemuva kwekhanda lakho. Uma ufuna, thatha umthwalo owengeziwe kuwo.
3. Yenza ukuphazamisa, ukubambezeleka endaweni ephezulu yamasekhondi ambalwa. Kubalulekile ukuthola indawo ezinzile, ukuze ungawa noma uphindele emuva.