Ingabe izandla zakho zigcwele kakhulu noma zihlala ezindlini? Le nkinga ivame ukutholakala kulawo maantombazane angaqeqesha imisipha yezandla. Uma uhambela i-gym, ungagxila kuphela esitokisini noma ukuqhuba ibhayisikili - kungcono ukusebenza kuwo wonke amaqembu omzimba futhi ungakhohlwa ngama-biceps kanye ne-triceps-lokhu kuzosiza ukwandiswa kwezandla ebhodini. Izandla ezinhle azidingi nje kuphela kubafana, kodwa futhi namantombazane asezintandokazi!
Ukuqondiswa kwezandla ebhokisini eliphezulu kungumsebenzi ozobhekana ngokugcwele nomsebenzi wokwenza izingalo zakho zibe yindlela ekhohlisa. I-triceps yakho izosebenza ngo-100%! Kubalulekile ukuthi wenze kahle lo msebenzi ukuze wenze umphumela omkhulu:
- Sukuma uqonde, izinyawo zamaphethelo ububanzi, ubheke ibhloko eliphezulu. Ukubamba okuncane ukumbamba isibambo - ukukhetha kwakho okweqa noma okuqondile, izandla ezinhlangothini, cindezela ngokumelene ne-torso, ngaleyo ndlela ubambe isibambo ezingeni lesifuba sakho. I-Torso kancane phambili. Exhale futhi uqondise izingalo zakho ezinhlangothini - kodwa kuphela ngokuhamba emagqumeni, ingxenye engaphezulu yezandla kufanele ishiywe ingashintshi. Misa okwesikhashana uphindele emuva esimweni sokuqala.
- Ukwandiswa kwezandla ebhodini lokuma kungenziwa nje kuphela ngokubambelela okuncane, kodwa futhi ngokuphindaphindiwe - kulokhu uzosebenza ngokugcwele ingxenye yangaphakathi ye-triceps. Emininingwaneni esele, inqubo yokubulawa ihlala iyafana.
- Uma uthatha isibambo esenziwe nge-V ukuze wandise izingalo zakho, khona-ke uzoba nokubamba hlangothi, okusebenza ngokucacile zonke izingxenye ze-triceps.
- Enye indlela ukwandisa izingalo ngemuva kwekhanda. Kulokhu, udinga intambo noma isibambo esilungile. Ukubamba okuncane kunamathele isibambo ukuze izintende zakho zibuke phezulu.
Lungisa izandla zakho - kumele kube yizicabha phansi. Kanciphisa kancane i-hilt ngemuva kwekhanda, uqiniseke ukuthi umhlane wakho uhlala uphethile futhi akukho nhlobo ohlangene. Ungayeki, buyela esimweni sokuqala.
Kumantombazane, ukukhuliswa kwengalo emthambekeni kuyasiza kakhulu, okuvumela ukuthi usebenze ngemuva kwesandla sezandla. Ukwenza, ume eceleni kwebhentshi, uncike kuso ngesandla sakho futhi uguqe ngakolunye uhlangothi, thatha isilwane esandleni sakho samahhala, ugobe ingalo yakho emgqeni. Ngezinyawo zamahhala, ungakwazi ukuhlala kalula phansi, uhlinzeke ukuzinza. Faka, ngokuphefumula uqondise kahle ingalo ngama-dumbbells, ngaphandle kokushintsha isimo salo. Uma isandla ne-dumbbell sihambisana nomzimba wakho, yenza ukuyeka okwesibili bese ubuyela esimweni sokuqala. Ungenzi njenge-jerk, yenza lo msebenzi ngokulinganisa okulinganiselwe!