Amantombazana amaninzi emva kokunciphisa ubunzima ayaqaphela ukuba izandla zibukeka zizimbi, ngenxa yokuba ulusu luxhomekile, kwaye izihlunu zibuhlungu. Ukulungisa ingxaki iya kunceda ukusetyenziswa kwiingalo kunye namagxa. Kungcono ukuqhuba kwiholo, kuba kukho izixhobo ezongezelelweyo, ezikuvumela ukuba ukhawuleze inkqubo yokupompa. Ekubeni izihlunu ezandleni zincinci, ukuphumeza isiphumo akuthathi ixesha elide.
Ziziphi izenzo ezizenzayo ukunciphisa umzimba?
Ukuba uquka ukusetyenziswa kwakho okunzima kwiingalo kunye namagxa, ngoko unako ukutshintsha ulungelelaniso olungabonakaliyo. Musa ukwesaba ukuba amandla asebenzayo ezandleni azakubenza kube mkhulu, kuba kuthatha ixesha elide ukuqeqesha nokuthatha imidlalo yokutya. Yenza okuphindwe kathathu ngeveki, uyenze ukuzivocavoca kwiiseti ezi-3 zamaxesha angama-12-15. Ukwenza konke ukuzivocavoca, ukwenza umzamo, umele ukuphuma.
Ukuzivocavoca kwizandla kwindawo yokuzivocavoca:
- Ukuboshwa kwezandla nge-barbell . Lo msebenzi ulungiselelwe ukupompa i-biceps. Sukuma uqonde kwaye ubambe ibha ukusuka ngezantsi kwiingalo zakho ezigqityiweyo, ubhekise izandla zakho. Yenza ukugoba / ukungavuli kwi-elbow, ukuphakamisa igobolondo kwisifuba. Kubalulekile ukuba ungenzi ezinye iimpawu zomzimba.
- Inkcazo yeBhenchi . Lo msebenzi wesiseko kwizandla uya kuvumela ukuphuhlisa i-triceps. Yenza imizimba kunye ne-dumbbell kunye ne-barbell. Hlala ebhentshini, ubambe iimbundulu kwiingalo ezongezelelweyo. Ingongoma ebalulekileyo - isundu kufuneka sijoliswe kumnye nomnye. Zenzele phambili phambili ukuze i-projectiles ibekwe phezu kwentloko yakho. Gcina iingalo zakho kwiingqungquthela ukwenzela ukuba iingqungquthela zisemva kwentloko yakho, uze ubuyele kwi-FE. Qaphela ukuba iingalo ezivela emagxeni kunye nakwii-elbows mazibe zimile.
- Inkinobho yeBhenki . Ukufunda i-triceps, unokwenza lo msebenzi, kodwa ukufumana umphumo, kukufanele usebenzise isisindo esihle. Zibeke wena kwibhentshini uze ugcine i-projectile esandleni sakho sokunene ngaphezu kwesifuba. Nciphise ibha ukuya kumgca ngesifuba nangemva kokulibala okufutshane, buyela kwi-FE. Iibhokhwe mazigcinwe zisondelelene nomzimba ngokusemandleni.
- Yenza i-dumbbells kwi-chin . Thatha iidumbs kwaye uzigcine ezandleni ezisezantsi ngaphambi kwakho emacaleni akho. Iintendelezo kufuneka zijoliswe kumzimba. Yenza ukutsalwa kwee-bumbbells kwi-chin, ngelixa uqondisa iingqungquthela kangangoko kunokwenzeka. Okokuqala kuyimfuneko ukuphakamisa amahlombe kunye neengqungquthela kwaye kuphela emva kwee-bumbbells. Yenza konke kakuhle ngaphandle kokugubha. Gcina i-back back flat kwaye ungaguquki.