Uma ucabanga ukuthi ukuzivocavoca emahlombe kufanelekile kuphela kubantu - uphutha. Umzimba omuhle awugcini nje ngesisu esiswini futhi uphakamise izintambo, kufanele kube kuhle kakhulu! Ukuzivocavoca okulula kwenduku namahlombe kukusiza ukuhlobisa umzimba wakho ngokuhlelwa kokubukhosini, okuyinto iningi lethu lisaphaza nsuku zonke, sihlezi amahora etafuleni lehhovisi noma eduze kwikhompyutha. Ngaphezu kwalokho, amahlombe amahle adingeka yilowo nalowo ofuna ukugqoka kahle - izinto eziningi nje "ungahlali phansi" kwabesifazane abanamahlombe amancane kakhulu. Yingakho kubaluleke kakhulu ukuyihlakulela.
Izivivinyo eziyinkimbinkimbi emahlombe: yini okufanele ungesabi
Ngisho noma uhlala wenza izivivinyo ezinhle kakhulu emahlombe akho, ngeke ubukeke njengomuntu futhi ngeke uthole umzimba omkhulu phezulu ngokumelene ngezansi kwezansi, ngisho noma ubhekene nombhobho womzimba, nge-barbell noma nge-dumbbells. Ama-Bodybuilders ahlose ukusebenzisa ama-shoulder exercises ngenhloso yokwakha imisipha, ngaphandle kwamawashi avame ukuhlala ejimini, futhi ahambisana nokudla okukhethekile kwamaprotheni, okufaka isandla kulokhu. Futhi uma udla ngendlela evamile futhi wenza ukukhanya kokuzivocavoca izikhathi ezimbalwa ngesonto, ngeke ubukeke njengomuntu - uthola amahle kakhulu, amahlombe akhangayo.
Ukuzivocavoca nge-barbell emahlombe
Ukuzivocavoca kwamahlombe wabesifazane kungasebenzisa njengemfanelo hhayi ibha ngokuqondile, kodwa ibha kuphela kusuka kuyo noma umdwebi womzimba kuphela. Isisindo kufanele sibe njengokuthi wenza ngokuphindaphindiwe ukuphindaphinda izikhathi ezingu-15, futhi ngezinhlanu zokugcina (kuzomele zibe ngu-15-20 kuzo zonke), uzizwe unengcindezi. Izenzo ezilandelayo zezinhlanzi zehlombe zinconywa:
- Ukuqonda i-barbell (ibha, i-bodybard) ngokugxila ngokubanzi futhi uyiphakamise emahlombe akho ngokunyakaza okukodwa. Bese wenza ukuthuthwa okujulile uphakamise ibha. Amahlombe akufanele akhuphuke ngokungadingekile, kodwa emuva kufanele kugobe! Lesi isimo esibaluleke kakhulu. Nciphisa i-scapula, phakamisa isifuba - futhi kule ndawo, yenza lo msebenzi. Ngemuva kokulibaziseka kokubili endaweni ephezulu, buyisela ibha esifubeni sakho.
- Vuka ngokuqondile, imilenze kakade ihlombe. Ukubamba okukhulu kubambe ibha phambi kwezinyathelo. Kancipha kancane kancane ibha. Qaphela - ama-elbows kulo msebenzi kufanele abe ngaphezu kwenhla entanyeni! Uma kunzima kuwe ukubopha okubanzi, yenza umsebenzi wokuzivocavoca ngokubambelela kancane. Uma intamo ifinyelela ezingeni le-chinyane, ubambe okwesibili bese uyinciphisa phansi - futhi kancane kancane, ngokuthula, ngaphandle kokugxila.
Lezi zivivinyo eziphumelelayo kakhulu emahlombe, kanti ukuphindaphinda kuka-15-20 kufanele kwenziwe ngezinyathelo ezingu-2-3. Uma usendaweni yokuzivocavoca, lokhu kuyindlela enhle kakhulu.
Ukuzivocavoca nge-expander kumahlombe
Ukuzivocavoca kwamahlombe nezingalo kungenziwa nge-simulator elula futhi ephumelelayo - i-expander. I-elastic (tube) ne-pair of handles, futhi ingasetshenziswa ngokuphumelelayo ukuthuthukisa ukubukeka kwamahlombe:
- Namathisela umthumeli odongeni ezingeni lesifuba. Thatha izingxube ze-expander ezandleni zokubamba okulula. Amandla adlula phambi kwakho. Hamba kude nodonga kuze kube yilapho amashubhu elula. Ekuphumuleni ukuphuza kancane kancane izingalo eziqondisiwe (kufanele kufane nesitezi) ezinhlangothini nasemuva.
Uma u-inhalation kancane, ngaphandle kwe-jerks, buyela esimweni sokuqala. - Hamba ku-expander, uphatha uphathe. Uma uphumelela, phakamisa izingalo zesimulator nge-movement ehamba phambili kuze kufike emangeni. Izindophi ziphakamisa phezulu, zihlukumeze amahlombe. Khona-ke, ekuphefumulelwe, wehlisa izandla zakho, kodwa hhayi ekugcineni. Qhubeka nomsebenzi.
- Yenza umsebenzi ngendlela efanayo, kodwa ngakwesokunene, thatha isibambo sesobunxele se-simulator, futhi ngakwesobunxele - isibambo esifanele.
Ukuzivocavoca okunjalo okuyisisekelo emahlombe ekhaya kuzokuletha ngokushesha imisipha yakho ibe ithoni bese kwenza isithombe sakho sihle nakakhulu.