Ukuphuhliswa kwesalathisi sesandla ngokusoloko kushiyelwe ukuba kamva, xa umsebenzi usebenza kwisigaba esitsha senkxwaleko kunye nesandla asikwazi ukumelana nemithwalo enzima. Okanye xa umntu efuna ukufunda indlela yokuma ezandleni zakhe, yenza izibonda ze-acrobatic nge-jerk ezandleni. Ukuba awuqeqesheli izandla zakho, ezi zinto ziza kuphelisa ukunweba iintambo, iigaments kunye nokutyhalwa kwamathambo akho. Sithatha umsebenzi omfutshane ukupompa izandla zakho ekhaya ngamanqanaba ahlukeneyo obunzima. Masiqale ngokulula ...
Kule khosi iibhotile! Sifaka izibilini zethu ngeendlela ezilungisiweyo
Indlela elula, engabizi nesebenzayo yokuphuhlisa iimboli zesikhumba ukwenza ukuzivocavoca ngeebhotile zamanzi.
Ukwenza oku, thatha ibhotile kwindawo kwaye uqale ukugoba-ungayiguquli i-brush. Yenza amaxesha angama-20 kwaye uye kwiisyhula zetyhula ngaphakathi nangaphandle kwamaxesha angama-15. Emva kwesinye isondo, gubungela iibhulashi kwaye uphinde usebenzise okufanayo kabini.
Iibhotile ze-Litrovye ezifanelekileyo zokuzivocavoca umzimba, ukupompa izibonda zezandla. Thatha i-centre uze ubambe iibhotile zamanzi kwindawo ephathekayo imizuzu embalwa. Musa ukumisa i-bicep okanye i-forearm, usasaze umthwalo ngokukhawuleza kwintsimbi yomnxeba. Ekupheleni kwexesha, utshintshe utyando okanye uphumelele kwisiko sobumdaka ngaphandle - oku kuya kubangela umsebenzi kwaye uza kunika umthwalo omkhulu ngokulingana kwe-1 kg.
Ukuxilongwa kwesandla samanqanaba ukusuka kumgangatho
Siza kusebenza ekugxininisweni kwe-push-ups, oku nje ukuguqula awuyidingi i-biceps, kodwa i-brush. Ukwenza oku, thabatha i-bar ye-bar okanye uqhube imilenze kunye nesitya kwisitya, kunye nokuphumla kwesundu kumgangatho. Ngoku sizama ukusilahla intendeni emhlabathini ukuze isandla siphumule kwiminwe. Senza amaxesha angama-10-15.
Kwi-posture "lath" ukuxhatshazwa kwamalungu kuya kunyuswa ngenxa yesisindo somzimba. Kwinqanaba leprayimari, ukusebenza kwenguqu ekhanyayo kunye nokubekwa komzimba kwindawo ephezulu.
Indlela yokupompoza izandla nge-expander
I-expander yinto eqingqiweyo eyenziwe yerubha enamandla kunye nokuchasana okungafaniyo. Ngokomyinge, le ntombazana igxuma nge-brush eyi-25 kg, ngokufanelekileyo, i-expander kufuneka ikhethwe ngamanqaku afanayo. Umgaqo wokusebenza uyinto elula kakhulu: uthatha isangqa senkunzi yerabha entendeni yesandla sakho, kunye nomgudu ophezulu, vula indandatho ibe yi-oval ovalated.
Isandla ngasinye sisebenza ngamaxesha angama-15, uze wenze umzuzu wokuphinda uphinde uphinda umjikelezo kathathu amaxesha.
Indlela yokupompa izibilini zakho nge-powerball?
I-Powerball (i-Powerball) okanye umatshini wokuqeqesha isandla kuphela-into emangalisayo eyenza iphoyisa kunye neengxube ze-muscle kwiintsuku eziyi-3-4 zoqeqesho. Ufuna nje ukukrazula umtya ukuqala i-gyro kwaye udibanise ukubetha ibhola. Imizamo yokuqala ayiphumelelanga, kodwa okwesithathu uya kuyenza.
Ngomzuzu kamva i-gyroscope iya kukhawuleza kwijubane elinjalo kangangokuba kuya kuba nzima kakhulu ukubamba ibhola esandleni sakho, kwaye izihlunu ze-forearm kunye nesandla ziya kuba ngathi zithunyelwa ngekhotha.
I-Lvl Up: indlela yokupompa izandla zakho kunye nezidumbulu
Xa ama-simulator ye-gyroscopic enganiki iziphumo, sekuyisikhathi sokuthabatha iinqwelo ezikhuni. Ukuzivocavoca kwakhona kufana neebhotile zamanzi. Ukwahluka kobunzima bubungqingili. Kunconywe ukusuka kwi-2 kg, emva kweveki kunyusa umthwalo nge-0.5 kg.
Iimpazamo eziqhelekileyo zabaqalayo: indlela yokuphepha ukulimala
Amalungu athungatha kwaye aphinde ahlaziywe kwixesha elide, ngoko ke kucetyiswa kakhulu ukuba uhambelane nemithetho elula yokuqeqesha isandla.
- Zisoloko zifudumala izandla kunye neminwe, wenze ukuqhuba okufudumeleyo imizuzu emi-5.
- Thatha ubunzima obunzima ukwenza uhambo oludlulileyo kumaxesha angama-7-5 kumjikelezo omnye.
- Yeka ukusebenzisa i-first sign of pain.
- Okokuqala, bhinqa izibilini zakho nge-bandage elastic.
- Masibe sesinye isinye isithuba seveki yokuqala yeeklasi.
- Khusela izibilini zakho ngokulimala emzimbeni: i-bumps, cuts.
Ukuba kukho impazamo evunyelwe kwaye izandla kufuneka zenzeke ukuba ungakhathazeki kangakanani, sinika isisombululo esifanelekileyo kwiingxaki ezinjalo. Ukushisa umgudu wamanzi uze uhlaziye kancane ukuze isandla singabanjwa ngaphandle kwemizuzwana engama-5. Emva koko fake isipuni se-chamomile uze udibanise kwi-decoction yesandla. Ukuhlamba okunjalo kunciphisa ukuvutha.
Yiba neempembelo zesardadi ezifanayo. Kule, unokwenza umastadi okanye ubeke nje esandleni sakho, kodwa awukhathazi.
Ukuba iigaments zitsalwa ngamandla, qiniseka ukubopha indawo yokulimala kwaye uzibonise kwi-traumatologist. Ngokuqhelekileyo, ukuphulwa kwamathambo e-metacarpal kunye ne-carpal yamukelwa ngokusasazeka, ukususwa kwesikhwama se-periarticular kuthathwa xa ubhekana nokugqithisa kwiingalo.
Kwaye ekugqibeleni: ngexesha lokuqeqeshwa kwemeko ezandleni kunye nezixhobo ze-acrobatic ngokugxininisa kwisandla, cela uncedo kumhlobo. Kuya kukunceda ukulawula ubunzima bomzimba kunye nobunzima bokuxinezeleka kumalungu. Ukuba awulungele, bacele ukuba babuyele kwisikhundla sabo esiqhelekileyo.