Imisipha ezandleni ezingazinikeli emithwalweni, emva kwesikhathi ziba yi-flabby, namafutha okweqile enza le ngxenye yomzimba, ukuyibeka ngobumnene, ingathandeki. Kulesi simo, ungakhohlwa ngezembatho ezivulekile. Kukhona ukuzivocavoca okulula, kepha okuphumelelayo kwezandla ezenziwa ekhaya ngaphandle kwama-dumbbells nganoma yisiphi isikhathi. Yiqiniso, ukuqeqeshwa ngaphandle kwesisindo esingeziwe akuphumelelanga kakhulu, kodwa ngokusebenza okujwayelekile ungazuza umphumela omuhle.
Ukuzivocavoca kwezandla ngaphandle kwama-dumbbells abesifazane
Ukuze uthole imiphumela emihle, kutuswa ukuba usebenzise njalo futhi kungcono ukuqeqesha kathathu ngesonto.
- Ukuhamba kwendilinga ngezandla . Sukuma uqonde, ubeke imilenze yakho ukuze ibanga phakathi kwabo lingaphansi kwebubanzi bamahlombe. Gcina izingalo zakho ezinhlangothini, uphakamise phezulu kuya phansi. Yenza izinyathelo eziyindilinga ezincane. Qaphela ukuthi ububanzi bemibuthano ejikelezayo akuyona imitha engaphezu kweyodwa. Abaningi benza iphutha lokubamba umoya, ngakho cabangela lokhu. Yenza lo msebenzi imizuzwana engu-15-20.
- Ama-push-up ajwayelekile . Lokhu kuvivinywa okuyisisekelo sokulahlekelwa isisindo ngaphandle kwama-dumbbells kunikeza umthwalo omuhle. Thatha ukugcizelela amanga, ubeke izintende ngaphansi kwamahlombe akho. Yenza ama-push-ups, wehlise umzimba ngokuphansi ngangokunokwenzeka, ngenxa yokugoba kwezandla ezinhlangothini. Ekugcineni, lungisa isimo bese uqondisa izingalo. Uma kunzima ukwenza umsebenzi onemilenze eqondile, bese uguqa ngamadolo.
- Amapush-ups odongeni . Hlala ubheke odongeni, ngakho-ke cishe isinyathelo esisodwa. Gcina imilenze yakho ndawonye, futhi usebenzise izandla zakho odongeni, ukuze zifike ezingeni lesifuba ebubanzi bamahlombe. Yehlisa umzimba odongeni, uguqe izimbambo, ukuze ikhanda lithinte udonga. Buyela ku-PI bese uphinda konke futhi.
- Phinda uphendule ama-push-ups . Ngalesi sivivinyo, ngaphandle kwama-dumbbells, hlala phansi bese ubeka izandla zakho eduze kwesikhumba ukuze iminwe yakho ibhekiswe phambili. Bendza imilenze ngendlela yokuthi amathole ayingxenye ephansi. Yehla ngokugubha izingalo ezihlangothini. Yenza i- push-ups e- reverse ingaba yesikhulumi, isibonelo, kusuka esihlalweni noma ebhentshini.
- Ukudonsa . Lo msebenzi wezandla ngaphandle kwama-dumbbell usebenza ngokusebenza nge-biceps. Hlala ebhawulweni, ubambe ngokubambelela okuncane. Zibophezele kuze kube yilapho esifubeni sithinta i-crossbar. Bamba, bese wehla kancane. Ukuze ugxile umthwalo futhi ungagudluli umzimba, kunconywa ukugoba imilenze yakho bese uwawela.