Uninzi lwesini esilungileyo, okwenza uqeqesho oluyinkimbinkimbi, ngesizathu esithile sokubhukuda kwezandla kwaye wenze iphutha elikhulu. Imisipha kule ngxenye yomzimba iqala ukuguga kunye nobudala, kwaye isikhumba siyaba. Kubonakala kungathandeki, nangona unemilenze emihle kunye ne-press. Kubalulekile ukwazi indlela yokupompa kakuhle izihlunu zezandla, kuba abaninzi banokwesaba ukuba uqeqesho luya kubakhokelela ekukhuselweni okubi njengamadoda. Olu loyiko alunangqiqo. Okokuqala, abafazi abanakho ubukhulu be testosterone, kwaye okwesibini, kufuneka uqeqeshe nzima kwaye udle iiprotheyini kunye nezinye izongezelo kule nto.
Ukukhawuleza ukupompoza izandla zakho ngokucinezela?
I-push-up . Iifom-ups ziyaziwa ezininzi ukusuka kwiintsuku zesikolo. Lo msebenzi awunceda nje ukupompa izandla, usebenzise imilenze, umshicileli kunye nomva. Kukho iintlobo ezininzi ze-push-ups ezinika imithwalo eyahlukileyo. Ukwenza inguqulo yeklasi, kufuneka uthabathe ubuxoki. Kubalulekile ukuba umzimba wenze umgca ochanekileyo. Ukufakela kunye nokucima ngaphantsi komgangatho, ukugoba izibonda ukuze umzimba uhambelane nomgangatho. Buyela kwisikhundla sokuqala. Zenza eziliqela izihlandlo ezili-15. Ukuba ufuna ukwandisa umthwalo, ngoko uthabathe iimfolokhwe kwaye ugxininise kuzo. Unokubeka omnye umlenze kwenye okanye ubeke phezu kwentaba.
Ukucindezela kwakhona . Ukuqonda ngokukhawuleza ukupompoza izandla zeentombazana, kukufanelekile ukukhankanya ukunyuka kwe-back-ups. Yenza lo msebenzi kwihlalo okanye kwibhentshi. Ngombulelo unako ukupompa i-triceps. Yima emva kwakho esihlalweni, hlala phantsi kwaye uphumle izandla zakho. Imisongo iqhubekela phambili, ihlala kwizithende. Izibonda kufuneka zichazwe ngasemva. Gcobhoza izandla zakho kude kube kude nomgama we-coccyx ukuya kumgangatho malunga no-5 cm. Buyela kwisithuba sokuqala. Inani lokuphindaphinda, kwakhona. Ukwandisa umthwalo, faka izithende zakho kwenye indawo.
Indlela yokupompoza izandla zakho ngokukhawuleza?
Ukuze ukukhawuleza ukupompa izihlunu zezandla, uqeqesho oluqhelekileyo ngomthwalo ohanjiswe kakuhle kwaye, ngokuqinisekileyo, ukutya okufanelekileyo, apho indawo ekhethekileyo kufuneka inikezelwe kwiiprotheni - izinto zokwakha izihlunu - kuyimfuneko. Ngokukhawuleza ukufumana iziphumo ezibalaseleyo aziyi kusebenza, kuba umzimba udinga ixesha lokudala iifayili ezintsha ze-muscle.
Ungakhawuleza njani ukupompa izandla zakho ekhaya kunye nezidumbulu?
Esi sixhobo sezemidlalo sitholakala kuwo wonke umntu, kodwa singatshintshwa ngeendlela eziphuculweyo, umzekelo, iibhotile zamanzi okanye isanti. Kukho iindlela ezininzi ezahlukeneyo zokusebenzisa i-dumbbells:
- Thatha i-dumbbells, ubunzima obungafanelekanga ngaphezu kwama-3 kg. Vala izitya zakho ezinqeni kwaye ungabatshintshi ngexesha lovavanyo lonke. Gqiba izibhambathiso zakho, udonsa iingqungquthela kwisifuba sakho. Ngaba zi-3 iindlela ezili-12.
- Umsebenzi olandelayo unceda ukupompa i-triceps kwaye ifanelekile kulabo abanomdla kwindlela yokupompa izihlunu ezithintekayo zezandla. Kunconywa ukudibanisa lo msebenzi kunye neyokudlulileyo ukwenzela ukuphumeza iziphumo ezilungileyo. Amagqabini ububanzi bamagxa kwaye aguqe amadolo amancinci, kwaye ezandleni zithatha iidumbs . Phambili phambili, gcina amahlombe kumgangatho ofanayo, umva kufuneka ube yintlanzi. Iingxobo zibophe kwaye zitshole izigumbane kuwe, kwaye ke, zibeka phantsi izandla zakho uphinde uvule.
- Cinezela ukuhlala. Thatha iidumbs uze uzibophe kwiindawo zokuhlala uze ufumane indawo efanelekileyo. Phakamisa iingalo zakho emacaleni uze uqonde, kwaye ke, buyela emuva. Yenza yonke into ngokuchanekileyo. Ngaba iiseti ezi-3 zamaxesha angama-15.
Ukufezekisa iziphumo ezilungileyo, kubalulekile ukuqeqesha ubuncinane kathathu ngeveki, ukunikezela ukuqhuba isifundo sesibini soqeqesho oluqhelekileyo okanye ukwenza uqeqesho oluhlukeneyo, kuphela ngomsebenzi ezandleni.