Iindaba

I-Nutrilite isisu esijikelezayo isimbo esijikelezayo siyahluka, kodwa siya kuphandwa umgaqo awukwazi ukushiya amavili okuqhuba, isisu sezempilo esiqhelekileyo kwiindlela zokuzilolonga ezijikelezayo ziquka: umphezulu wodonga, ukuguqa, ukuma, ukuziqhelanisa nomlenze, umva, i-yoga, imisipha yesifuba, intshukumo eyahlukileyo inokwahlukana. Isiphumo sokwenza umthambo, oku kulandelayo kuya kuchaza isenzo ngasinye ngohlobo lwesicatshulwa somthambo noqeqesho.

Indlela yokuqala yokomelela (indlela yoqeqesho eludongeni lobuso)

Amacandelo oqeqesho: ikakhulu asetyenziselwa ukusebenzisa igxalaba lomzimba ophezulu, isifuba, yeyona nto ilula kakhulu kubaqalayo ukuqala intshukumo.Akuncedi ukuqeqesha izihlunu zesisu, kwaye inokusetyenziswa ngabantu abatyebe kakhulu ekuqaleni.

Imowudi yokuzilolonga: Ubuso eludongeni uqeqesho lubhekiselele ekubambeni ivili lesihlunu sesisu lijonge eludongeni, ukuphakamisa ivili limcaba ngezandla zozibini eludongeni kunye nokutyhala eludongeni.Kwangaxeshanye, umzimba kufuneka unyukele phezulu ngokutyhala ivili, emva koko ubuyele kancinci kwindawo yokuqala xa ufikelela kumda.Unokuwuphakamisa umzimba ubuyele eludongeni ngezandla zombini ukuya esiswini, ukutyhala umva naphambili eludongeni, umzimba emva koko ukongezwa okuphezulu, ukuhlehla, ukusebenza ngokuphindaphindiweyo kunokusebenzisa umqolo kunye nomqolo wesibeleko.

Indlela yesibini yokomelela (indlela yoqeqesho lokuma ngamadolo)

Indawo yoqeqesho: i-abs, ukuvuselela isinqe yeyona inkulu, kwaye iingalo, iingalo, isifuba kunye nezinye iindawo zinokudlala umthambo oncedisayo, kodwa ngaphandle kokuqina kwemisipha ethile musa ukuziqhelanisa ngokungxama, kulula ukuwa phantsi.

Intshukumo: indlela yoqeqesho lokuguqa ukumamela igama layo, kukusivumela ukuba siguqe emhlabeni ngoqeqesho lwevili, izandla zozibini zibambe umqheba wesixhobo sesisu ngamandla alinganayo, sityhale ngokuphindaphindiweyo phambili kwaye sitsale isixhobo sesisu, ngelixa sandisa isixhobo. umzimba ukuya kwinqanaba eliphezulu, kwaye emva koko ubuyele kwindawo yokuqala yokuguqa, ngoko ke ukusebenza ngokuphindaphindiweyo.

Indlela yesithathu yokomelela (indlela yoQeqesho lokuma)

Indawo yoqeqesho: Ukuqeqeshwa esinqeni kunye nesisu yeyona nto ibonakalayo, kodwa kwakhona inokuvuselela ezinye iindawo zeengalo (ihlombe, i-forearm).Kodwa musa ukusebenzisa ngokukhawuleza ngaphandle kokuqina kwemisipha ethile, kulula ukuwa phantsi.

Imowudi yokunyakaza: Okokuqala, imilenze iyahlukana ibe banzi kancinci kunobubanzi bamagxa, kwaye emva koko uqhubele phambili kunye nevili ngesandla, ubeke ingqalelo esinqeni kunye nesisu ngamandla, ukuphefumla endleleni, zama ukungawubambi umoya wakho.

Indlela yesine yokuzigcina ulungile (ukuma kwethole)

Indawo yoqeqesho: unako imilenze emincinci, usebenzise ukuguquguquka kwethole, ufuna ukubhitya imilenze yabantu abahle ayithinteli itrayi.

Ukunyakaza kuthetha: Ukuzilolonga kuhleli esihlalweni, iinyawo ezimbini zinyathela kwisibambo se-abdomen imlbment enempilo , tyhala i-abdomen imlbment enempilo ngonyawo, i-crus iqhubela phambili ngokusemandleni, ibuyele kwindawo yokuqala ngokulandelayo, ngoko ke usebenze ngokuphindaphindiweyo.

Indlela yesihlanu yokuPhila (uQeqesho ngasemva)

Amacandelo oqeqesho: Sebenzisa amandla omzimba ophezulu, umva kunye namagxa, kodwa ubuye welule i-ligament yehlombe, efanelekileyo kumantombazana, abaqalayo.

Imowudi yokuzilolonga: umntu ozilolongayo uhlala phantsi, abeke isixhobo sokuzilolonga esiswini ngasemva, abambe umqheba wesixhobo sokuzilolonga esiswini ngezandla zombini kwaye atyhale umva naphambili, kwangaxeshanye, umzimba ubuyela ngasemva ukuya kowona mgangatho uphezulu, kwaye emva koko ubuyela kwindawo yokuqala.

Indlela yeSithandathu yokuQinisekisa (uQeqesho lweSimbo seYoga)

Indawo yoqeqesho: Ukuvuselela kancinci iingalo, isifuba, isisu, esifanelekileyo kumantombazana, abaqalayo.

Imo yokunyakaza: hlala phantsi, uhlukanise imilenze ibe ngu-V, izandla zombini zibambe isiphatho sesisu, umzimba uqhubela phambili ukuya kumda ophezulu kwaye ubuyele kwindawo yokuqala.

Indlela yeSixhenxe yokuPhila (Umthambo wezihlunu zesifuba)

Indawo yoqeqesho: isifuba, i-deltoid, i-triceps, i-biceps, ithanga.

Imowudi yokuzilolonga: abenzi bomthambo kufuneka babe namavili amabini okuqina, umgaqo kukwenza i-dumbbell bench press, kodwa umphumo ungcono kakhulu kunoshicilelo lwebhentshi ye-dumbbell, kuba esi sifuba sithwala ubunzima bomzimba wonke ongaphezulu, kunzima ngakumbi, ufuna ukuzilolonga. isifuba izihlunu abahlobo banokuzama.