Akukho okunye okudabukisayo uma uqaphela ukuthi konke ubuso bakho "izigidi" bubonakaliswa ngokuphazamiseka, izandla ze-saggy. I-effect okuthiwa "i-moth" ivela, naphezu kokuthi abesifazane baphuthelela emaphaketheni ahamba phambili kunawo wonke, bahlambe futhi bageze, baguqule futhi bahlume, badonsa inhlama bese bashaya inyama. Kubonakala sengathi kungani sidinga ukuqeqesha okunye, uma sesivele sinikeza wonke umsebenzi wethu ezandleni zethu. Yilokho, futhi kuyisihawu ukuthi, ukuze sikwenze ekhaya, yiziphi izinhlanzi kuphela ezingabandakanyeki kulokhu, kodwa hhayi ngokuziqhenya.
Izici zokuqeqeshwa kwe-triceps yizo ukuthi imisipha kufanele iqeqeshwe ngokuzihlukanisa futhi inenjongo. Ngesikhathi sokuqeqeshwa, kubalulekile ngisho nokuthi ingqondo "usebenza" kanjani nemisipha, ukuze, uhlobo oluthile lomcabango ongaphandle, nemisipha luzoqala ngokushesha.
Ukuzivocavoca
- Ngaphambi kokwenza uhlelo lokuqeqesha, yenza okungenani imizuzu engu-5 ukufudumala nokufudumala ibhande lehlombe.
- Sidinga ama-dumbbells anesisindo esingama-2 - 3 kg kanye negubhu.
- Imilenze ibanzi ububanzi ngaphandle, ukuqhuma kancane, izingxube ezibhekiswe ezimbambo, izingalo eziphakanyiselwe ezingeni lesifuba. Hlela izandla zakho emuva bese uziqondisa ekupheleni. Senza ukugoba kanye nezintambo ezingapheli, ekuphumeni kwethu siqondisa izingalo zethu. Senza izikhathi ezingu-20.
- Beka emgqeni, izandla zihlale phansi, imilenze igobile. Siphakamisa, silula umzimba, isisindo - emilenzeni egobile nezandla. Siphonsa izingalo zethu emagqumeni bese sisa phansi izintambo zethu phansi, susa izandla zethu futhi siphume njengoba sithumela. Senza izikhathi ezingu-15-20.
- Ema, sithatha izandla, sidlulisela izandla zethu ohlangothini ekuphakameni kwezinga lehlombe. Sifaka izandla zethu phambili nangaphandle kokuphuma kwamandla.
- Ukuze uthole umsebenzi wokuzivocavoca olandelayo ekhaya, uthatha i-dumbbell engu-1 ngesisindo esincane, ubambe ngezandla zombili, uhlazise ikhanda phezulu ezingeni lamahlombe. Ekuphumuleni kwethu senza ukuphakamisa izimbongolo ezandleni eziphakanyisiwe phezulu. Nge-inhalation sibuyela esimweni sokuqala. Senza izikhathi ezingu-20.