Indlela yehlobo ikhumbuza ukuba akusiyo nje ixesha elitshisayo leeholide, kodwa nexesha lokugqoka iingubo ezivulekileyo. Hayi, eli xesha lihlala lisisimangalisa.
Izandla - umxholo ohlukeneyo womzimba wesetyhini. Ewe, kutheni izikhwama zokutya ezinzima kunye nephosi yokucoca insimbi engabonakali ngamalungu ethu njengemisebenzi yezandla zomzimba? Abasetyhini bahlala bephethe i-rewebula yabo enzima kakhulu, kodwa ke la maqhekeza aqalekisiweyo ahlala ehlaselwa.
Ingxaki kukuba inxalenye engezantsi ye-forearm, leyo exhomekeke kunye nalapho i-triceps ikhona khona, kufuneka iqeqeshelwe ngokwahlukana. Oko kukuthi, kufuneka kusebenziselwe ukuqinisa imisipha yezandla, eyenziwa ngesisindo esongezelelweyo.
Cinga ngamanyathelo amaninzi anokwenzeka okwenzela amandla okwenza izihlunu zezandla.
- Ukunyusa - kule ngxaki, iisiphako zezandla zakho zenza i-akhawunti yesisindo somzimba wakho, ongenakukwazi ukuwanikezela ngaphezu komthwalo opheleleyo. Eyona ndlela ininzi "incedo" yokunyuka-yinto yokulala phantsi, xa uqhubeka nemilenze eqondileyo kwiisoksi kunye nezandla zakho. Xa ubeka izandla zakho ngakumbi, unamandla kunokuba ngumthwalo kwi-triceps. Ngako oko, i-rack enkulu iqeqesha i-biceps.
- I-Dumbbells - qala nge-1 kg ngesandla ngasinye, ungaxosheli ubunzima obuninzi. Ukuze kuqhutywe izihlunu zezandla, ukuqhutyelwa kwabasetyhini kufanele kube nokuphindaphinda kwe-10 - 20 ngesandla. Ubunzima bunokunyuka kancane, ukuba lufunwa. Kodwa enye ikhilogram yanele ukwenzela ukuba izandla zakho zibe mncedo.
- I-push-ups ebizwa ngokuba yi-back-push-ups. Ukusebenzisa lo msebenzi osebenzayo ngenxa yezihlunu zezandla ozifunayo ukuze uqonde isitulo sesitulo ngezandla zakho, udonsa i-pelvis phantsi, kwaye udonsa imilenze phambili. Xa ukhwelisa, ulula izandla zakho, uphakamise i-pelvis, udale umgca ochanekileyo womzimba wonke. Siphakamisa iingalo zethu kwaye sithinte.
Ukuzivocavoca
Kwaye ngoku siza kwenza i-classical complex of exercises for the muscles of hands with dumbbells. Ngokuqhelekileyo abafazi bayesaba i-dumbbells, kuba bakholelwa ukuba iigloke zee kilogram zingabenza babe ngabazimba. Kodwa ungaqhubeki malunga nama-stereotypes: kumzimba wesetyhini kunento encinci ye-testosterone, ngoko-ke sincinci ukuqeqeshwa ngamandla kwaye yingakho i-fat egcinwe lula kunoma iyiphi inxalenye yomzimba.
- Ukuhlala emdolweni owodwa, umlenze wangaphambili ushiywe kwii-angles ezilungileyo. Ukulungelelanisa umshicileli uze uxhomekeke phambili. Iingqungquthela zibanjwe phambi kwesifuba. Siza kubalula emacaleni ekuphumeni komzimba, nokunciphisa ngokuphuza. Senza izihlandlo ezili-10, utshintshe umlenze uze uphinde usebenzise.
- Sifike ezinyaweni zethu, umlenze wethu ongasekhohlo uhamba phambili, isiqingatha esifanelekileyo, ngqo ngqo emva. Dumbbell ngakwesokunene. Ngethuba lokuphumla sisisiphakamisa phambili, siyanciphisa kwi-inhalation, kwaye ekuphumeni komzimba siyayiphinda. Isandla siqondile ngqo. Kwabaqalayo - ukuphindaphinda kwe-10 - 15, ngexesha elifanelekileyo ubungakanani babo bunokwandiswa. Sitshintsha umlenze nesandla size siphindele kwicala lesibini.
- Imilenze ibanzi ngokubanzi kunamahlombe, siphakamisa iingalo zethu kunye neziqhwala ukuya kwinqanaba lesifuba, ukugoba iingalo zethu ekuphumeni komzimba, ukungazibambi ngokukhubaza. Silandela umva kunye noshicilelo - isisu kufuneka sibuyiselwe, iimisipha zithintekile. Senza amaxesha angama-10.
- Izandla kunye nezigulane zilethwa emva, zidibanisa kwiindlebe, zilungise izandla zethu phezulu kwi-exhale, ngokuphefumlelwa siyazinciphisa kwi-FE. Umqolo kufuneka ulungele, inqanawa ayikho into enokuyenza.
- Salala phantsi, ngasemva, imilenze i-half-bent, i-back back icinezela phantsi. Siyolulela izandla zethu kunye nezigubha phambi kwethu phezu kwesifuba, zibophe ukuze i-forearm ilandele phambili phantsi, siwela iingalo. Xa siphumelela sisilungisa iingalo zethu phezulu, siwaxoshe kude nathi, kwaye xa sicinwa sibaguqula. Senza amaxesha angama-10.
- IP iyafana. Izandla zithe zanyuka phezulu, zingaphumelela, sisasaza izandla zethu ngecala, njengento ephantsi kunokwenzeka, kodwa singakhange sichukumise umgangatho, ngoko siyanciphisa kwaye sibabuyisela kwi-IE ngamandla emisipha yesifuba. Ukuzivocavoca ngokukhawuleza njengoko kunokwenzeka. Senza amaxesha angama-15.