Ukuzisa abantu abaselula kwimilinganiselo enempilo kukuqinisekisa nokuzithemba kwixesha elizayo lohlanga. Ngoku vula zonke iindidi zamacandelo aququzelela imidlalo ehlukeneyo. Ukutyelela iklabhu yezempilo akusekho nantoni, umnqweno wokuphucula uqhutywa ngabantu. Ukusebenzisa amatsha, iindlela zokuqeqesha, iinkqubo ngamnye zokuphuhliswa kwamaqela athile omzimba ziphuhliswa. Ngombulelo kwezobuchwepheshe bwakutshanje, izixhobo zezemidlalo ziyaqhubeka. Yintoni ebangela ukuba oku? Umnqweno wabantu ube ngcono. Eli nqaku lichaza indlela yokuphucula, abantu abaninzi abafuna ukuhamba nayo kunye nendlela yokupompa iminyango yabo ekhaya. Emuva, inxalenye yomzimba efuna ukunakwa, ukubuyisela emhle, njengesihluthulelo, kukunika ingqalelo. Kodwa ukuze kuphumelele-kubalulekile ukwenza imizamo eninzi. Zama ukwenza uqeqesho kwiingcebiso ezichazwe kwinqaku.
Umsebenzo osebenzayo kakhulu wokupompa umva wakho ekhayeni yintonga yentonga. Ngexesha lokuzilolonga, umthwalo oyintloko uya kwi-trapezium engezantsi, echaphazela ubukhulu bomva. Ukuze ukwandise umva, kufuneka uqeqeshe i-latissimus imisipha yomva. Olu hlobo lomsebenzi lubuhlungu kakhulu, ngoko ke, ukuze ugweme ingxaki, musa ukumisela umgomo: ukuphakamisa ubunzima obunokwenzeka. Kule nqanaba, ukuphakama kwamanyathelo kwiindawo ezilula kwaye zifutshane, kubalulekile ukufezekiswa ngokufaka indawo yebhayibhi kunye nezidumbulu. Isikhundla somzimba sinomsebenzi: inguqu ebonakalayo yomzimba i-degrees ayi-75. Kule meko, umngcipheko wokulimala ungaphantsi kuneendawo ezifanayo. Umlinganiselo ochanekileyo uphumelela umthwalo ukusuka phakathi kwe-trapezoid ukuya phezulu. Indlela yokubamba iqwalaselwa ngabanye: into ephambili kukuba ikulungele. Kodwa i-grip evela ngaphantsi ifaneleke ngakumbi kwicandelo elincinane le-trapezoid. Ububanzi bobungqina buxhomekeke kwiziphi iindawo zentsundu ezifunekayo ukuba zenziwe. Ubambiswano obubanzi lunceda ukunciphisa amacandelo e-trapezium aphantsi. Ukugqithisa ingqwalasela kufuneka kukhunjulwe ukuba ulwaphulo luphuculwe, kodwa ngelo xesha ulwaphulo luba nzima. Eyona nto ibhetele yayiza kubamba ububanzi bamagxa. Indlela elolo hlobo iya kunika ukunciphisa okuhle kunye nokunciphisa okubalulekanga kwisebe. Ngokuphathelele umkhondo wentshukumo yentamo okanye i-dumbbell - kungcono ukubenza basondele kwi-quadriceps, oku kunciphisa umthwalo kwimva.
Izifundo kufuneka ziqale ngomgudu omncinci kwaye ngokunyuka ukwandise umthwalo. Indlela elula yokuzilolonga ifanelekile kumadoda nabasetyhini.
Umsebenzi olandelayo ufanelekile kubantu abaqeqeshwe ngokomzimba. Ukudonsa kwi-crossbar kukukhuthaza ukuphuhliswa kwemisipha emininzi, imisipha ye-rhomboid, isigaba esiphakathi kunye nesezantsi ze-trapezius kunye nezihlunu ezijikelezayo. Kwaye kunye nezihlunu zamagxa ziphuhliswa. Imfuno ephambili yeso siphumo esiphumeleleyo: ziyakhupha, apho isifuba sisezingeni le-crossbar.
Ukukhohlisa i-dumbbells ngesandla esinye kukhuthaza ukuphuhliswa kwemisipha ephezulu, emva kwemisipha ye-deltoid, isisundu esikhulu. Kwakhona kwintsebenziswano echaphazelekayo i-biceps yegxala kunye nemisipha ye-brachial. Isikhundla sokuqala: gxiba idolo kunye nesandla kwisitampu kwelinye icala, thatha i-dumbbell, unciphise ingalo ecaleni kwesiqu, uze uphendule isundu kumzimba. Kubalulekile ukumisa i-dumbbell ngokuphakamileyo kunokwenzeka, uphakamise i-elbow uze ubukele ukuba isandla asipheli kwicala.
Amanyathelo ngamagqabi - le ndlela enhle yokupompa umva wakho ekhaya kwaye uhlakulele amanqanaba aphezulu emisipha ye-trapezius, kunye nokuvalwa kweengqayi, ngenxa yokuba imisipha ye-rhomboid isebenza. Ukuze usebenze, kuyimfuneko: vuka ngokuchanekileyo, ubeke imilenze encinane, uze uthabathe iimbumba zamagunya esandla kwisigxina. Nciphisa ngokukhawuleza amahlombe akho uze ubakhuphe, uze ubenciphise ngobumnene. Inani lokuphindaphinda lo msebenzi lichongiwe ngabanye.
Indlela esebenzayo yokuphelisa izihlunu zangemva - ukongezwa kwe trum kwiimimulisi. Ngenxa yoko, ukuma kwi simulator, i-trunk kufuneka iguqulwe phambili, kwaye i-roller training kufuneka ibe kwinqanaba lamacandelo. Emva koko thabatha isikhundla esicacileyo, unqobe umthwalo we simulator kwaye ngokukhawuleza ubuyele kwindawo yokuqala. Ngethuba lo msebenzi, izihlunu zenziwe ukuba zilungele umgudu, ngaloo ndlela zinciphise umthwalo kwindawo ephantsi. Lo msebenzi ungasetyenziswa njengendawo yokuqala ekuphuculeni umzimba. Ngomsebenzi olula, kukuvumela ukuba uhlakulele amandla asemzimbeni afunekayo.
Enye yeendlela zokuguqula umqolo ihamba ngokunyakaza kwe-dumbbell. Isikhundla sokuqala: faka iinyawo zakho ngobubanzi bamagxa, pha kamisa iingalo zakho kunye nezigulane uze uphinde ugubungele izandla zakho njengokuhamba kwensimbi. Xa ugquba izandla zakho, dlula phakathi kwemilenze yakho, ngaphandle kokuguqa emadolweni. Ngexesha elifanayo, izihlunu zamagxa kunye nemisipha ye-trapezius emva ikhula ngokukhawuleza. Olunye uqeqesho luyakunceda ukuba uhlakulele imisipha yomva ngokukhawuleza: yima ngokuthe tye, yenze imilenze yakho iphakame kunamahlombe akho, thabatha i-dumbbell ngentloko uze uyijikeleze umzimba. Kule meko, imilenze kufuneka ibe ngqo. Ezi zinto ziyamkeleka kuwo wonke umntu, njengoko kungadingekile ukuba zisebenzise ngokukhawuleza izigulane ezinzima kakhulu, kodwa ukuba ziqalise ukuqala ama-vultures, okanye i-dumbbell ngaphandle kwempahla.
Kukho inani elingenamkhawulo lokuzilolonga okugxininiswe. Ngokuqhelekileyo senzayo kwimpilo yemihla ngemihla kwaye asazi ukuba xa kwenzeka isicelo esifanelekileyo, kunokwenzeka ukuphumeza umphumo ofanayo. Kodwa awukwazi ukuwongamela, kuyacetyiswa ukuba uqhube iiklasi phantsi kolawulo lweengcali ezinolwazi, ukuba, ukuba ingxaki ivela, iya kunceda ukukhusela ngokubonelela ngoncedo olufanelekileyo. Ngoku ke amathuba okuba kutyelela amacandelo kunye neeklabhu akuyona ingxaki - thatha eli thuba. Nayiphi na imidlalo, nangona ungabandakanyeka ngokuzibandakanya, kuphazamiseka kakhulu. Ukumelana nemigangatho yokhuseleko kuyimfuneko nje. Ukufezekisa imimiselo inobungozi, iintambo eziqhekekileyo, izibhamu kunye njalo. Impilo yakho incike kuyo yonke le nto.