Manje, lapho izithombe ziba mania jikelele, ukuzithokozisa ngezandla kubaluleke kakhulu. Cishe uqaphele kaningi ukuthi kungakanani okungalimaza isithombe, ngoba kubonakala kubanzi kakhulu. Ngenxa yokuthi imisipha ayifanele, isandla asinalo isimo, futhi, sigxile emzimbeni, asibukeka sikhangayo. Ukuxazulula le nkinga kulula: udinga nje ukuqala ukuqeqeshwa.
Izenzo ezinhle kakhulu zezandla
Akusiyo imfihlo ukuthi isikhathi esihle kakhulu nangesikhathi esifanayo ezenzelwe izandla yizivivinyo ezithinta ibha. Ngisho ne-banal vises ingase isithuthukise isimo semisipha yakho, futhi uma ungakwazi ukukhipha izikhathi eziningana, ngisho nasemhlabathini - cabanga ukuthi izandla zakho zihle!
Nokho, akuwona wonke umuntu onethuba lokutadisha. Abanye banamahloni ukuba baphume emisebenzini yokusebenza emgwaqeni, futhi akukho ndawo yokubeka umgqomo, abanye bamane abanakho ukubekezela okwanele ukuthola imiphumela ngenxa yokuqeqeshwa okubuhlungu.
Futhi nokho, uma unquma, kuyokwanela ukwenza umsebenzi owodwa - ukudonsa phansi. Ukuma ubambe umgqomo ekuphakameni kwekhanda, futhi ngokucophelela, ngaphandle kokugxuma, ngesandla esisodwa kuphela, donsela isikhunta sakho kwibha engxenyeni, ugoqa izintambo zakho. Yenza lo msebenzi. Ngezikhathi eziningi ongakwazi ngaso kanye ngosuku. Zama ukuhlukana okuhlukile - okuqondile, okuphindaphindiwe nokuxubene. Ukuzivocavoca okuyisisekelo kwezandla kusebenza kakhulu futhi kuyasiza emisipha.
Ukuzivocavoca okuphumelelayo kwezandla
Izenzo eziningi zokwakha umzimba ezenzelwe izandla zenzelwe amadoda, njengoba abesifazane bevame ukugxila kakhulu ekuqeqesheni ezinye izindawo. Kodwa-ke, eziningi zazo zifanelekayo ngabesifazane, ikakhulukazi uma ukhetha lezo zenzelwe i-triceps (ngemuva kwezandla). Yile ndawo ekhula ngokushesha futhi ingabonakali.
Ngakho, ukuvivinya amandla okusebenza kwezandla:
- Qala ngemfudumalo yendabuko - shintsanisa izixhumi ezihlangene izikhathi ezingu-8 ekuqondeni ngalunye, khona - i-elbow, futhi emva kwalokho - ukuhlanganiswa kwehlombe. Ekugcineni, gubha izandla.
- Ukuphela kwe-warm-up kufanele kube buthaka. Hlala ezinzwaneni zakho, uphakamise izingalo zakho ngaphezu kwekhanda lakho bese ululama ngangokunokwenzeka.
- Hlala esihlalweni, phakamisa izandla zakho esihlalweni, bese uhlehlisa izintambo zakho phansi. Yehla kancane bese uvuka. Lo msebenzi kufanele wenziwe kancane futhi ngokucophelela.
- Thatha ama- dumbbells , uhlale esihlalweni, cindezela izingxube emzimbeni. Gwema kancane izingalo zakho ezinhlangothini bese ungaphenduli - uphakanyise phezulu. Yenza amaqoqo amathathu izikhathi ezingu-10.
- Thatha isikhonkwane esandleni sakho, uhlale esihlalweni, uphakamise izimbongolo zakho ezinxenyeni zangaphakathi zethanga eduze kwebanga ngakwesokunene. Bend futhi ungavumeli i-elbow. Yenza amaqoqo amathathu izikhathi ezingu-10, bese uphinda ngokufanayo ngakolunye uhlangothi.
- Thatha ngendlela eyinkimbinkimbi nokuzivocavoca kwezandla nge-bar. Ukuma, izinyawo zamaphethelo ububanzi ngaphandle, imilenze igobile, umzimba uguqulwa ngokulinganayo emilenzeni, ephansi emuva okhalweni, izingalo zilenga ngokukhululekile phansi - barbell, ibha noma umzimba. Yiphakamise kancane kancane emilenzeni, uguqe izimbambo, futhi uyenciphise. Yenza amaqoqo amathathu izikhathi ezingu-10.
- Hlala kuwo wonke ama-four, kusuka kulokhu kunqanda umzimba kusukela entanyeni kuya emadolweni. Yenza ama-push-ups emadolweni ezinkambiso ezi-10 izikhathi ezingu-10.
- Ekugcineni, udinga ukunwebeka kwezandla: Ukugoba kwesandla sokunene ku-elbow bese uphakamisa, ngakwesokunxele uyidonsa ngendwangu ekhanda. Bese ulungisa isandla sakho sokunene, bese usiyisa ngakwesobunxele phambi kwakho, ucindezele emzimbeni wakho ngesandla sakho sobunxele. Phinda ngesandla sesibili.
Ukusebenzisa okunzima okunjalo njalo, uzothola kalula ukuthuthukiswa kwezandla zakho. Manje zizobukeka zincane futhi zilungele futhi ngeke zonakalise izithombe zakho!