Ukulahleka kwesisindo kunye nokufundwa kokuphucula umzimba omhle kubalulekile ukunyamekela onke amaqela omzimba. Ngokuqhelekileyo izandla zishiywe ngaphandle kwengqalelo, kwaye ngoko umzimba awuyi kubukeka ube mnandi kwaye ulinganise. Ngenxa yale njongo, kufuneka uqonde indlela onokupompa ngayo imisipha ezandleni zakho. Inkathazo kufuneka ibandakanye izivivinyo ezithwala i- biceps kunye ne-triceps.
Indlela yokupompa izihlunu zezandla ekhaya?
Kukho iingcebiso eziphambili ezibalulekileyo ukuba ziqwalaselwe ukuze uqeqesho luvelise iziphumo:
- Ekubeni umgomo wokuzivocavoca ukwandisa umthamo we-muscle, ngoko-mvavanyo kufuneka ukuba yenziwe ngokukhawuleza, okuya kugcina umthwalo wemisipha ngokukhawuleza.
- Ukuzivocavoca kubalulekile nge-amplitude ephezulu, eya kwenza imisipha isebenze ngokusebenza ngokugcwele, oko kuthetha ukuba isiphumo siya kuba sikhulu.
- Ukufumanisa ukuba ngokukhawuleza ukupompa izihlunu zeengalo zendlu, kubalulekile ukunyamekela ukuphefumula okufanelekileyo. Ngaphambi kokuba uqale ukunyakaza, uthatha umoya, kwaye emva koko, kwisigaba esihle, uphumelela kwaye uthathe umoya.
- Ukwenza ishedyuli yoqeqesho, kuyimfuneko ukuba ucinge ukuba izihlunu zidinga ukuphumla, ngoko awukwazi ukufunda yonke imihla. Phakathi kweeseshoni, iintsuku ezingama-1-2 kufuneka zidlule. Yonke inyanga kunye nesiqingatha kuyacetyiswa ukuba iphumle iveki.
- Kubalulekile ukunyusa kancane umthwalo kwaye oku kuya kwenziwa ngenxa yenani lokuphindaphinda okanye isisindo esisetyenzisiweyo. Ubunzima kufuneka bukhethwe kuqala ukuze lube nokuphindaphinda okuphindwe kabini. Xa sele sele iphindwe ngama-12, ubunzima bubalulekile.
- Ukufezekisa iziphumo, umthamo ngamnye kubalulekile ukwenza ngeendlela ezininzi, ngokuqhelekileyo kukho izibonda ze-3-4. Kunconywa ukuba wenze ikhefu elincinci phakathi kweendlela.
Ukuqhubeka nokuqonda indlela yokupakisha kakuhle iintumba zezandla, masiqhubekele phambili kubaluleke kakhulu-ukuzivocavoca.
- Ukubopha kwezandla phambi kwakho . Lo msebenzi unikeza umthwalo kwi-biceps kunye nokubulawa kwayo kuyimfuneko ukulungiselela i-dumbbells. Yima ngqo, ukuze imilenze yakho ibe nobubanzi begxa ngaphandle. Thatha iidumbs ubeke izandla zakho phantsi, uzivelele zakho iintende. Ukuchukumisa iingqamlezo zakho emzimbeni, qalisa ngokukhawuleza ukugoba iingalo zakho, uphakamise isilumko sakho esifubeni.
- I-Push-ups . Ukuthetha ngendlela yokupompa izihlunu zezandla ekhaya, awukwazi ukwenza ngaphandle kwalolu hlobo, kuba luyisiseko kwaye lunikeza umthwalo omhle. Ukwenza i-classical push-ups, gxininisa ubuxoki, ubeke izandla zakho ububanzi bamagxa akho. Yehla phantsi ngokuguqa izibonda, ezimele zigcinwe kufuphi nomzimba. Ukuba kunzima ukunyusa, ngoko unokugxila emadolweni.
- Phinda uphendule i-push-ups . Abasetyhini abaninzi banengxaki enjengezihlunu zokusondeza, kwaye ke lo msebenzi uya kunceda ukuwususa. Kuyimfuneko ukuyenza kuyo nayiphi na ukuphakama, umzekelo, ibhentshi, i-sofa, njl njl. Into ephambili kukuba indawo ekhethiweyo iqinile. Yima kumqolo wakho kuye, qalisa izandla zakho ubuye uhlale uphezulu ngezandla zakho. Izibonda kufuneka zichazwe ngasemva. Imisongo iqhubela phambili kwaye ibambe i-pelvis kufuphi ne-pedestal. Yenza i-push-ups, ukugoba iingqungquthela kwinqanaba elungileyo, kodwa ungawagoba emacaleni, kodwa ubagcine emzimbeni. Buyela kwi-IP, emva kokuba isikhundla sichaziweyo.
- Umshicileli waseFransi kunye nama-dumbbells emi . Ukuthetha malunga nendlela yokupompa iintsikelelo zezandla zentombazana, kubalulekile ukukhankanya lo msebenzi, oqhuba ngokuphandle i-triceps. Sukuma uqonde, thabatha esinye isilumkiso ngezandla zombini uze usibeke phezu kwentloko yakho. Ukubamba ngokuchanekileyo kwezi-dumbbell kuboniswa kumfanekiso. Inxalenye yengalo ephuma ehlombe ukuya kwi-elbow kufanele ibe yi-perpendicular phantsi kwaye ibe yintloko. Ukunyuselwa, unciphise i-dumbbell ngentloko, uhamba ngeendlela zokuhamba ngeesicilisi. Kubalulekile ukuba amahlombe atye. Ukukhupha, lungisa izandla zakho kwi-FE.