Ukuzilolonga kwezandla kubafazi ngokuqhelekileyo kubonakala kungeyona nto ebaluleke kakhulu. Amantombazana ajwayele ukumemeza amadoda anezandla eziqinileyo, ezigcobileyo ezihlobisa i-musculature, kodwa bahlala belibale ukuba izandla zomeleleyo zihambelana nomfazi. Ubunzima bokuzivocavoca kwezandla ziya kuxhasa imisipha kwitheyibhile kwaye unike izandla ngezandla ezihle kunye nokunyaniseka, ngoko uyakhohlwa "ngezandla" ezisezithombeni!
Ukuzivocavoca kwesandla kwezandla
Akunjalo konke ukusetyenziswa kwezandla zokuqinisa kudinga inani elikhulu lokuphindaphinda. Kukho ukuzivocavoca okudinga ukuba uthathe indawo ethile kwaye ulondoloze ixesha elide. Ngaloo mvo, iimboniso ezimbalwa ziye zazibonakalisa zona, ngaphandle kwezandla ziqinisa kwakhona isisu, umva kunye namatye. Ngoko, qwalasela le mizobo yokuqinisa imisipha yezandla:
- Yima kwi-pose, njengokungathi uya kuluxosha. Kule ndawo, gcina izandla zakho kwiindawo zakho. Umva kunye nemilenze kufuneka ibe linye. Qinisa imisipha yakho yengalo kwaye ume kule ndawo ngokukhawuleza.
- Lo msebenzi ufuna i-fitball okanye isihlalo. Thetha phantsi ngesisu sakho kwi-attribute onayo kwaye uqhube phambili kwiingalo ukuze kuphela iinyawo kunye nezicabha ziphumle kwi-stool okanye i-fitball. Qinisa imisipha yeengalo, gcina umva kunye nemilenze ngomgca owodwa. Hlala ixesha elide kunokwenzeka.
- Ukuzivocavoca okusemandleni kwezandla kunokudibaniswa nezinye izivivinyo. Ngokomzekelo, ngokwenza ukuhlaselwa, unokusasaza iingalo zakho emacaleni kwaye ubambe iimpawu ezinobunzima obuyi-1.5 kilogram nganye. Ngako oko ukuma ngezandla zakho eziqhawulekileyo kuya kuba mnandi kakhulu, kwaye ngoko uya kulungelelanisa iberm kunye namatye.
Ezi zifundo zezandla zabasetyhini kufuneka zenziwe rhoqo, zomeleza ngokupheleleyo izandla, zibenze ziqine, kwaye wena-unamandla. Ngoku phantse yonke imodeli yefowuni inokushiya isitophuwashi: ukuba ubhala phantsi ukuba ungaphi na isikhundla ozokwazi ukuhlala kuso, uya kubona ukuba eli xesha likhula ngokukhawuleza.
I-palpator yesandla: Ukuzivocavoca
Ukuzivocavoca ezandleni zamantombazana kunokwenziwa ngolu simulator, owawuthandwa kakhulu kwii-90. Iibini kunye neentambo ezizixhumayo - yile ndlela esi sixhobo esilula, kodwa esisebenzayo senza ukuba kube lula ukwenza izandla zakho zibe zihle.
- bemi ngeenyawo zenu phakathi kwebhanti e-elastic, thatha izibambo. Ukuphakamisa iingalo zakho ngqo phambi kwakho, ukufikelela kumgangatho wesigxina okanye ngokunyuka phezulu, ngoko ke ungaphantsi (kodwa kungekudala). Phinda 3 iindlela ezili-15;
- kwisimo esifanayo, thabatha izibambiso ezandleni zakho zehla kwaye wenze izenzo ezifanayo. Phinda 3 iindlela ezili-15;
- uthathe izibambiso ezandleni, gweba iingalo zakho, gcina ngqo kwiqondo lesifuba phambi kwakho. Ukuzala uze uthathe izandla zakho ngokubanzi. Phinda 3 iindlela ezili-15;
- qinisa i-expander eludongeni kwinqanaba lesifuba. Nyathela kude eludongeni kunye neengalo ezithe zithengiswa ukuze iipayipi zihluthe. Ukwenza i-flexion nokwandiswa kweengalo kuwe. Phinda iiprogram ezi-3 ngamaxesha angama-15.
Izenzo ezinjalo zokuphuhlisa izihlunu zezandla ziya kukunceda ngokukhawuleza ukufumana izandla ezikhangayo, eziqinisiweyo.
Ukuzibandakanya okunye kwezandla
Izenzo eziqhelekileyo zamandla ezandla esizicingile. Kodwa akukho mntu uya kukhanyela ukuba izandla zibandakanyeka kwezinye izinto ezininzi:
- intambo yokuqaqa;
- umsebenzi kwi simulator elliptical;
- ukushushuluza;
- eqhuba (phantsi komqathango womsebenzi owaziyo ngezandla);
- ezininzi iintlobo ze-aerobics;
- zaseMpumalanga kunye nezinye iintlobo zemidaniso.
Ngoko ke, ukuba uqeqesho olusemva okanye phambi kwezandla alinakukuvuyisa kakhulu, akukho nto ekuziphoqelele yona - unokuyifakela indawo yinto oyithandayo.