Molweni bahlobo bam, nguTony lo.

Namhlanje makhe sithethe ngezixhobo zokuzilolonga ngaphandle.

Ngokukhula okukhawulezayo kobomi besixeko, sithwele uxinzelelo ngakumbi nangakumbi kusapho, isifundo, umsebenzi njalo njalo.

Ke sihlala silibala ukugcina umzimba wethu ukwimo esempilweni, oko kubi kakhulu.E-China, kukho intetho endala ethi.Umzimba likomkhulu lenguquko ,ebonisa ukubaluleka kokufaneleka.

Ayikokuba sempilweni kuphela okunokukuzisela umzimba owomeleleyo nosempilweni kodwa ikwakunika ingqiqo yokuba ungenza nantoni na oyifunayo.

Mandikwazise izixhobo zokomelela ngaphandle.

1.Ibha ethe tye

Owona msebenzi uqhelekileyo kwibar ethe tyaba kukutsalwa.Ukutsalwa kunokuthiwa luvavanyo lwangempela lwamandla okuqina.Musa

jonga abo bafana bakhulu abanokufumana isandla esihle kwindawo yokuzivocavoca.Mhlawumbi abanako ukwenza utsalo-phezulu, bayeke.Masithethe ngenqanaba lothixo

iintshukumo ezifana nokomelela kwengalo ephindwe kabini, ukuhamba emoyeni, isisu esijikeleze ibha, isinqe esijikeleze ibha, kunye nokutsalwa kwengalo enye.Qhubeka ekubeni

ukwenza ezinye iintshukumo bar oxwesileyo, ungakwazi ngokufanelekileyo ukusebenzisa isinqe sakho, isisu, amagxa, iingalo kunye namanye amaqela izihlunu.

Iintshukumo oziqhelanisayo kwibar ethe tyaba zisebenza ngakumbi ebomini, njengenkxaso yeengalo ezimbini kunye neengalo enye,

umzekelo, ingasetyenziselwa Ukunyuka ngesinqe kunye nokuguquguquka kwesisu, njl.

2.Imivalo ehambelanayo

Ukongeza kwimivalo ehambelanayo eqhelekileyo enokubonwa ezikolweni okanye kwiindawo ezinkulu zokuzilolonga ngaphandle, kuluntu, ngokuqwalasela izinto zokhuseleko kunye nendawo, imivalo ephindwe kabini ehambelanayo ixhotyiswe.Ukushukuma kweebhari ezihambelanayo ziyafana nezo zemivalo ethe tye.Mininzi imithambo etyebe kakhulu.Ukuzivocavoca okuqhelekileyo kwimpilo yemihla ngemihla kukujika kwengalo kunye nokwandiswa.Ukuguqulwa kwengalo eqhelekileyo kunye nokwandiswa ngokuyinhloko kusebenzisa i-triceps kunye nemisipha ye-deltoid, ngelixa i-pectoral arm flexion kunye nokwandiswa kuyintandokazi ye-pectoralis enkulu.Ukongeza, i-swing yenkxaso yebar ephindwe kabini, i-double-bar roll forward, i-flip-leg flip, kunye ne-parallel-bar jerk yaseRashiya zizo zonke iintshukumo ezithandwayo, kodwa kufuneka wenze oko unokukwenza.

3.Umatshini wokujija esinqeni

Oomatshini abajija esinqeni baphantse babe zizixhobo eziqhelekileyo kwiindawo zokuzilolonga zoluntu.Eyona nto ixhaphakileyo ngumatshini wokujija isinqe.Esi sixhobo sibonakala sisidala nje sokukhulula izihlunu namathambo.Kwaye i-hips, iphucula amandla kunye nokuguquguquka kwezihlunu ezinqeni, indlela yokusebenzisa ilula, ukuchasana okwenziwa ngokulungisa umzimba ophezulu ngezandla zombini, ukwenzela ukuba amalungu angaphantsi ajikeleze ngakwesobunxele nangakwesokudla.Xa uguqula isinqe, umzimba ophezulu kufuneka ube ngokuthe tye, isisu esisezantsi kufuneka sibe nzima ngokusemandleni, kwaye imilenze kufuneka iqonde okanye igobe kancane.

4.Umoya ohamba emoyeni

Kwakhona njengezixhobo eziyimfuneko kwiindawo zokuzilolonga ngaphandle, oomatshini bokuhamba nabo bayimfuneko.Ngokuqhelekileyo zisetyenziswa kwiindawo zokuhlala zihamba ngoomatshini ababini abahamba ngeposi kunye noomatshini bokuhamba ngezithuba ezintathu.Kwiimeko ezininzi, abantu abadala kunye nabantwana abancinci basebenzisa ngaphezulu.Enyanisweni, ndiyaqonda ngokwenene Emva komsebenzi wayo, uya kufumanisa ukuba umatshini wokuhamba ngokwenene unokukhetha okulungileyo kuqeqesho olungundoqo olufana neplanga yokulenga, ukuphakamisa i-hip kunye nokufunxa kwesisu, kunye nokuhamba kwentaba.

5.Umbambo Ileli

Uluhlu lweembambo luba negxalaba elinye kunye namagxa amabini.Ngokufana nemivalo engalinganiyo, sisixhobo sokufaneleka esibanzi esinokuphucula amandla esinqeni kunye nesisu, ukuxhoma amandla angaphezulu, kwaye kunokusebenzisa ukuguquguquka kunye nokuguquguquka kwemilenze kunye nemilenze ephezulu.Kusekho ezininzi Ukuzivocavoca umzimba kwi-rib bar, njengokunyuka ngeengalo, ukuxhoma ukuhlala, ukucinezela imilenze, ukukhaba okujingayo, imilenze ejingayo, kunye ne-rib bar squatting, njl.

6.Ileli ephezulu

Abahlobo abaye bathatha inxaxheba kwi-Spartan Warriors kufuneka bazi ukuba kukho inqanaba elibizwa ngokuba yiTarzan, leyo kukusebenzisa amandla okuguqula umzimba kunye neengalo ukudlula imiqobo, kunye nezixhobo zeleli yangaphandle ngokwenene ngumgaqo osetyenziswa nguTarzan.I-Da's Orang Taishan ineekholamu ezityebileyo kunye nezithuba ezibanzi zekholamu, nto leyo eyenza kube nzima ukucela umngeni, ngelixa ileli sisixhobo sokuzilolonga esinobunzima obuphantsi.

Ukongeza ekwenzeni ukuxhoma phambili kwe "Tarzan yenkawu enkulu", usebenzisa ileli, unokwenza ukutsalwa, ukuxhoma iilifti zehip, ukuxhoma i-crunches yesisu kunye nezinye iintshukumo ezifana nebar ethe tye, elungele kakhulu umthambo. iingalo, amagxa, isinqe kunye nesisu kunye namanye amandla.Isiphumo.

7.Taichi Spinner

I-Tai Chi spinner nayo luhlobo lwezixhobo zokufaneleka eziqhelekileyo kuluntu.Ngokubanzi, livili elikhulu elinendawo ezimbini, eneneni ivili leTai Chi elinesiphatho.Umgijimi omkhulu unokunyusa amandla kunye no-elasticity of the shoulder girdle muscles, ukuphucula ukuguquguquka kunye nokuguquguquka kokubambisana kwamagxa, kwaye ifanelekile kubantu abanamahlombe aqinile, anenzuzo ekubuyiseleni ukuxhatshazwa kwamagxa.Ngexesha lokusetyenziswa, ukubamba umqheba wevili ngezandla zozibini kwaye ujike njengewotshi okanye ngokuphambeneyo ngaxeshanye akunakusebenzisa amandla okucinga kuphela kodwa nokuphucula ukuguquguquka kwezandla neenyawo, ezithandwa kakhulu ngabantu abadala.

8.Massager esinqeni nasemva

Kwezinye iindawo zokomelela kwangaphandle, kufuneka ngamanye amaxesha ubone le massager ethe nkqo ngasemva.Ayisiyonto ingako isixhobo sokuqina komzimba njengoko sisixhobo sonyango lomzimba, esisetyenziswa ikakhulu ukukhulula isinqe kunye nokudinwa ngasemva.Xa usebenzisa i-massager yangasemva, isinqe kufuneka sisondele kwikholamu ye-massage, ubambe i-armrest ngezandla zozibini, tsala ikholamu ye-massage phezulu nasezantsi okanye uhambise umzimba ngasekhohlo kwaye ri.ght.

9.I-stretcher yelungu eliphezulu

Kukwakho nesixhobo esinemiqheba emibini kwicala ngalinye kunye netyathanga okanye ishafti yokudibanisa enokutsalwa ngasekhohlo nasekunene.Ibizwa ngokuba yitrektara yelungu eliphezulu okanye isakhelo sokulinganisa sokutsalwa kweendawo ezimbini.Ikakhulu isebenzisa amandla ayo ukulwa nokuphucula ukuhamba kwamagxa.Kubasebenzi bezokomelela ngokubanzi, ikakhulu imithambo yegxalaba, yesandla, yengalo kunye namanye amalungu, iphucula ukuguquguquka kwemisipha kunye nemithambo ejikeleze umdibaniso wamagxa, kwaye inesiphumo esihle sokubuyisela kwimeko yokungasebenzi kakuhle kwamagxa kunye nokulimala okudala, okufanelekileyo. izigulane kunye namaqabane amadala..Kodwa unokuphinda ucele umngeni kwiindlela ezinzima, ezifana nokutsalwa komlenze othe tye okanye ukukhaba ukukhaba ngokulawula ibhalansi yakho kumacala omabini.

10.Umatshini we-elliptical

Eyona nto inkulu yomatshini we-elliptical kukuba akukho nto igxininisekileyo yedolo edibeneyo xa umzimba womntu usebenzisa ukuzivocavoca.Ukusebenzisa umatshini we-elliptical umshini awukwazi nje ukuthintela, ukunciphisa kunye nokunciphisa i-spondylosis yomlomo wesibeleko, ihlombe elifriziwe kunye nentlungu engaphezulu, kodwa kwakhona ugweme amandla empembelelo eyenziwa ngexesha lokuqhuba, ukukhusela kangcono amajoyina, kwaye ngoko ube nokhuseleko olungcono.Umatshini we-elliptical unokusebenzisa kwaye uvuselele ukulawulwa kwe-nerve ye-sciatic, uphucule ukunyamezela kunye namandla ezihlunu ezinqeni, kwaye uvuselele iintambo, amathanga, umlenze wecala kunye nesisu esisezantsi ukufezekisa umphumo womzimba womzimba.

Sihlobo sam, Ukuze uphile ubomi obunempilo nobonwabileyo, ungalibali ukusebenzela nokuba uxakekile ekwenzeni into ebalulekileyo, kuba akukho nto ibalulekileyo ngaphandle kwempilo yakho.

Ezi yinxalenye nje yemveliso yethu, ukuba ufuna ulwazi oluthe kratya, nceda usithumele umyalezo kunye nemibuzo.

Ilinde iindaba zakho ezimnandi!