Ukunquma ukwehlisa isisindo, abantu abaningi bayaqaphela ukuthi isikhumba silenga ezandleni, futhi babheka, ababi, ababi. Inkinga efanayo nayo ikhona kwabesifazane abaneminyaka yobudala. Kunezivivinyo ezikhethekile ezikuvumela ukuba uqinise isikhumba sakho bese uphakamisa imisipha yakho.
Yini okufanele ngiyenze uma isikhumba silenga ezandleni zami?
Kudingekile ukuqala ngokufudumala, okuvuthisa imisipha futhi kwandise ukusebenza kahle koqeqesho. Ochwepheshe bathi uma uqala ukuzivocavoca ngaphandle kokulungiselela, khona-ke ungakwazi ukunyathelisa izicubu. Ungenza ukujikeleza kwezibhantshi, uphakamise futhi uphakamise izandla ezinhlangothini, njll. Yenza ukuvivinya ngezindlela ezintathu, ukwenza izikhathi ezingu-12-15.
Uhlola indlela yokususa isikhumba sokulenga kwezandla:
- Ake siqale ngokuzivocavoca okulula, kepha akunciphisi ukusebenza kwawo. Ukuze kusetshenziswe, kudingekile ukuthatha ama- dumbbells , isisindo esingafanele sibe ngaphezu kwamakhilogremu amathathu. Thatha ama-dumbbell nge-back back, ekhomba izintende zakho phezulu. Gcina izandla zakho ezinhlangothini, uzinike kancane kancane. Umsebenzi - obunamathele emaceleni, kubalulekile ukuwagoba, ukuqondisa izibhamu emathunjini.
- Kubunzima bokuzivocavoca kwezandla kunconywa ukuthi kufaka lo msebenzi, ohlolisisa i-triceps, futhi, ngenxa yalokho, isikhumba sagging is tightened. I-IP - thatha i-dumbbell, okufanele ibe nesisindo esiningi. Beka izikhonkwane ngemuva kwekhanda lakho bese uzibopha ezihlangothini ukuze zibuke phansi. Imisebenzi - ukugoba futhi ungagodli izingalo zakho, ugcine izimpendulo zakho zibekwe phansi phansi. Kubalulekile ukugcina izandla zakho zisondele ekhanda lakho bese uhamba ngendlela eyodwa.
- Uma unesithakazelo sokuthi uphambanise ngezandla zakho ukuze isikhumba singagcini, kunconywa ukuba unake ukuguqula izimpikiswano , njengoba ziqhuba kahle i-triceps. Ukwenza umsebenzi, udinga ukuthatha isitulo, ume phambi kwakhe ngempambu yakho, hlala phansi uphinde uphumule ngezandla zakho. Imilenze kufanele iguqe ngamadolo, lapho i-engela kufanele ibe ngaphezu kwama-degree angu-90, futhi ugcine izinyawo zibe eduze kwesihlalo. Umsebenzi - ukuphefumulela ngaphakathi, kancane kancane ugobe phansi kuze kube khona i-angle engakwesokudla ekubunjweni. Ungahlali ngokuphelele phansi. Njengoba uphuma, vuka.
- Umshini weFrance ophezu kwendawo enezingqimba kungukuzivocavoca okuhle kwezandla, ukuze isikhumba singabeki. I-IP - hlala ebhentshini elingenalutho, ubeke izinyawo zakho phansi bese uqoqa ama-dumbbells. Ekhaya, ungenza lo msebenzi phansi, uguqe ngamadolo. Amandla akhomba phezulu bese ubamba ama-dumbbells ngenhla kwekhanda lakho ukuze izintende zibukeke. Ngesikhathi sokuzivocavoca, izingxube kufanele zilungiswe futhi zisebenze nge-flexion / extension. Imisebenzi - bend futhi ungavumeli izandla zakho, uzilungiselele endaweni ephezulu ngamaminithi ambalwa.
- Olunye umsebenzi, ukuze isikhumba singabambeli, senziwa kubha, futhi lokhu kukhishwa. Ukuze ulayishe imisipha ye-trapezius etholakele, ukuthatha i-crossbar yinto enkulu. Ukuqinisa, ukuxhuma amahlombe ukuze uthinte ingxenye engaphezulu yesifuba kuya emgqonyeni. Kufanele kube nokuhlanekezela okuncane ngemuva, kodwa kufanele kube okuqondile. Bheka ngqo. Phezulu, hlala isikhashana bese uyinciphisa. Imilenze ayifaki, bayanconywa ukuba bhonce ngamadolo bese bewela.
Kukhona amathiphu ambalwa okudingeka acatshangelwe ukuze ngesikhathi sokunciphisa isikhumba singagcini. Lahla isisindo esiningi ngokweqile, ngoba ukulahlekelwa isisindo okungazelelwe kuyisimo esicindezelayo emzimbeni, futhi lokhu kuholela ekuqinisweni kwenqubo yokukhiqiza i-collagen ne-elastin. Imenyu kufanele ibe namavithamini amaningi futhi, uma kunesidingo, ungasebenzisa i-complex complex. Kubalulekile ukulondoloza ukulinganisela kwamanzi nokuphuza okungenani ama-1.5 amalitha amanzi nsuku zonke. Ungasebenzisa futhi izinqubo ezihlukahlukene zokuzithokozisa, wenze ama-wraps, njll.