Ukuzivocavoca umzimba kuyafuneka ukuba ubuhle kunye nokuqina kwezandla. Nangona kunjalo, abaninzi abafazi bayakulibala ngoku, kwaye ngokwenene izandla ezimbi zingonakalisa ukubukeka akubi kakhulu kunokuba isisu esiswini okanye amaqabunga athile. Izenzo eziphambili zezandla zenziwa ngokusebenzisa ukulinganisa, ngendlela yeengqungquthela. Ukuba azinjalo, ngoko ungathabatha iibhotile ezincinane zamanzi.
Izenzo ezisisigxina okanye ze-isometric zezandla ziya kunika umphumo omhle xa ziqhutywa rhoqo. Ukongezelela, banokwenziwa kokubili ekhaya nakwiofisi, besetyenziswe ithebula eliqhelekileyo njengemimodeli. Ingundoqo yolu hlobo lwenziwa ngokucatshulwa kwiphezu kwimizuzwana embalwa. Iqondo lokunyanzeliswa kwamandla kunye ne-angle of pressure engathintekiyo apho izixaka zengalo zibandakanyeka.
Inkomfa yokuzibandakanya kwezandla
Olu bunzima lubandakanya ukusetyenziswa kwezandla usebenzisa iincinci ezincinci. Usebenzisa ii-2-3 rhoqo ngeveki, kwaye awuyi kutyhafazela imeko yezandla zakho kunye neempuphu.
Ukuzivocavoca 1
Yima ngokuthe tye, izandla kunye nomzimba. Kwi-inhalation, pha kamisa iingalo ezithe ngqo kwizinga lesifuba. Ekuphumuleni, thabatha izikhwebu zakho emva koko, uphakamise i-dumbbells phezulu, iingalo zigobile kwiindawo. Buyela kwisikhundla sokuqala kumyalelo ojikelezayo, Okokuqala, unciphise i-dumbbells kwizinga lesifuba, wandise izandla, uze uyanciphise. Phinda usebenzise amaxesha 10-15.
Ukuzivocavoca 2
Indawo yokuqala ilungile, izandla kunye nomzimba. Yenza izibhokhwe ezifubeni zakho, uze uzifake izandla ngeyodwa, udibanise izandla zakho ekude kunokwenzeka. Yenza ama-15 mahas ngesandla ngasinye.
Ukuzivocavoca 3
Ukugxotha umzimba phambili. Musa ukugoba umva osezantsi, gcina umqolo wakho. Izandla zisasazeka kwaye zenze iincinci zenzeke ngeengqungquthela zemizuzu emi-5.
Ukuzivocavoca 4
Gcina izandla zakho ndawonye, izilwanyana kwizinga lentloko. Emva koko usasaze iingalo ezithengileyo kwiingqimba ngee-180 degrees, uze uzilungise iingalo zakho, uphakamise iingqungquthela eziphezulu. Buyela kwisimo sokuqala kumyalelo wokulandelana. Phinda amaxesha 10-15.
Ukuzivocavoca 5
Indawo yokuqala ilungile, izandla kunye nomzimba. Phakamisa iingalo ngaphesheya uze ubenze phezu kwentloko yakho. Bese ugoba kwiinqumfa uze unciphise i-dumbbell ngentloko. Phakamisa izibhambulu kwaye uqonde iingalo zakho, faka izandla zakho kwicala uze ubuyele kwindawo yokuqala. Phinda amaxesha 10-15.
Ukuzivocavoca 6
Lo msebenzi ungenziwa kokubili kunye nezidumbulu, kwaye ngaphandle. Zilula kwaye ululaze iingalo zecala. Yenza ukuhamba kweesetyhula ngezandla zakho imizuzu emi-5. Ubungakanani bendilinga kufuneka kube yincinci 20-30 cm.
Ukuzivocavoca 7
Yandisa imilenze ngobubanzi ngangokunokwenzeka, udlulisele isikhulu sogumbeko kumlenze owodwa, ukuwuguqa kancane. Gcina ibhokhwe e-hip. Phakamisa ingalo yakho echanileyo ngokuphakamileyo kunokwenzeka. Phinda usebenze ngolunye uhlangothi. Iindlela ezili-10-15.