Iingqungquthela ekhaya ziyinyathelo lokuqala ukuya kumntu okhangayo kunye nemisipha yentsimbi. Makhe sifunde ukuzilolonga kunye neendumbu zebhinqa kuwo wonke umzimba. Ndikholelwe, ukuqeqeshwa kwethu akuyi kukukwenza uSchwarzenegger, kodwa kuya kuqinisa kuphela imisipha kwaye uguqule umzobo. Uya kuyithanda!
Indlela yokukhetha i-dumbbell yabasetyhini: isikhokelo esheshayo
Ukusebenza koqeqesho kuxhomekeke ngokupheleleyo kwisilinganiselo esilungileyo kuwe. Ukukhetha izixhobo zokusebenza zezemidlalo kwaye ungaphumi imali, sebenzisa ezi ngcebiso:
- Musa ukuyithenga kakhulu. Abaqalayo baqala ukwenza impazamo yokukhetha i-dumbbells ngakumbi, kwaye emva koko abakwazi ukusebenzisana nabo.
- Khetha isisindo esihle. Ukuqonda ngaphambi kokuthenga, yintoni ukusebenza kwakho, uqeqeshe ngeendlela eziphuculweyo. Thela ilitha okanye ilitha yamanzi ukusuka kumanzi phantsi kwemanzi okanye isanti kwaye wenze amaxesha angama-20 ukususwa kwezandla kwicala. Ukuba umsebenzi unikwe kanzima, kwaye ngokuphindaphindiweyo kwe-15 izandla zakho zilungele ukuwa, ke lo bunzima buyi-1-1.5 kg.
- Kodwa kutheni ungathathi i-0.5 kg, ngaba kunzima kum? Akukho mntu uvimbela uqeqesho ngesisindo esincinci, kodwa ukuphumelela kwezi zivivinyo kuzakuwela kweyodwa ukuya kwiiveki ezimbini. I-1-1,5 kg isisindo esihle sokuqala.
- Ukuhlaselwa okanye ukuphosa? Oko kukuthenga, kungokwakho. Ukuba unqwenele ukubandakanya, eqinisweni, i-dumbbells edibeneyo ingcono, kuba iindawo ezihlukeneyo zomzimba zidinga umthwalo ohlukeneyo, kwaye emva kwenyanga yokuqeqesha umzimba uya kufuna ubunzima obukhulu. Ukunciphisa iindlebe ezinjalo zixabiso, ixabiso liphindwe kabini ukuya kathathu liphezulu kunelo.
- Intsimbi okanye iplastiki? Kwakhona, yinto enomdla, umbala kunye nekhredithi. Intsimbi ibonakala ilukhuni kwaye ibiza, iplastiki okanye i-raber - ivuya, ibalabala kwaye ixabiso elincinci. Ukuba ufuna ukugcina imali, ungathengi izibhengezo kwiimpawu ezidumile zezemidlalo. Awukho bhetele kunelophawu.
Indlela yokuguqula kakuhle ingalo kunye nesifuba sakho ngeengqungquthela: iingcebiso kunye nokuzilolonga kwabasetyhini
Sithatha kuphela ukuzivocavoca okusebenzayo kunye neendlebe zebhinqa, isiphumo esiza kubona emva kweveki yeeklasi.
Ngaphambi kokuqeqesha, qiniseka ukuba wenze ukufudumala-kubaluleke kakhulu ekusebenziseni nezisindo! Ngaphandle koko, uya kufumana i-ligaments and sprained apparatus. Kanti ugcine ii-0.5 ilitha zamanzi, uvakalelo oluhle kunye nomculo omkhulu!
Ukuzivocavoca kwenziwa kwinqanaba eliqhelekileyo ngaphandle kokunyakaza okukhawulezayo kunye namajelo okukhawuleza. Isikhundla ngasinye sinoxanduva lwe-1-2 imizuzwana ukwenzela ukuba uvakalelwe ngokuthe xaxa. Uqeqesho olushushu lukhokelela "abadlali abahlaza" kwindawo yokuphucula.
Ukuqeqeshwa okunzima kwezandla kunye nomva
Ukuzivocavoca # 1 3v1: ukuhamba kwezandla kwiingqungquthela, ukuhoxisa phambili kunye necala - amaxesha angama-15-20
Imilenze ibanzi ububanzi ngaphandle, umqolo uphendule. Musa ukuma. Izandla kunye nezilwanyana ezinqeni. Inxalenye yokuqala yokusebenza: sigoba iingalo zethu kwiingqungquthela ngexesha elifanayo, siyanciphisa; isahlulo sesibini: siyazichukumisa iingalo okanye sandla sinezitshixo eziphambili kwi-parallel floor ukuze i-brushes kunye ne-joint humeral ibe kwelinye nqanaba. Abafazi bajonga phantsi. Icandelo lesithathu: siphakamisela izandla kumaqela ukuya kumgca olinganayo, ngaphandle kokuguqa.
Qaphela! Iingxenye ezintathu zomsebenzi zithuba eli-1, kuphela 20.
Ukuzivocavoca # 2 Ukubeka izandla zakho emva nangaphandle - amaxesha angama-20
Yamkela isikhundla sesigidi-squat. Imilenze ibanzi ububanzi ngaphandle, i-pelvis ikhutshwe, umzimba uphonsela phambili, amahlombe aqhutywayo, kwaye kukho ukuchithwa okuncane kumqolo ongaphantsi. Sifake izandla zethu zijikeleze emhlabathini, izandla zethu zijonga phantsi. Emva kwe-1-2 imizuzwana kwindawo yokuqala uze uphakamise izandla zakho phezulu.
Lo msebenzi kunye namabhinqa amancinci ngamabhinqa kunye neqela le-deltoid. Ukuba umphezulu wesandla sisebenze kangangoko kunokwenzeka, ngasemva, ujikeleze ngokukhawuleza i-brush nge-dumbbells, ejolise kwizithupha zakho.
Ukuzivocavoca inombolo 3 Yenza iimbumbulu ngokugxininisa emlenzeni - amaxesha angama-20 (2х20)
Yenza umphunga phambili uze uphakamise isandla sakho emadolweni. Umqolo uqonde, sijonge ngaphantsi, isandla sixhomekeke kunye nesidenge. Sidonsa ingalo kwisibilini, sidonsa i-elbow ngokukhawuleza. Amaxesha angama-20 kwicala.
Ukuzivocavoca kunika umthwalo onzima kuwo wonke umzimba.
Izivivinyo eziyinkimbinkimbi kunye neengqungquthela zamabele
Ukuzivocavoca # 4 Ukutshintsha kwezandla ukulala-amaxesha angama-20
Silala phantsi, imilenze iguqa ngamadolo, ezandleni zezithambiso. Ngenye indlela, ngesantya sesantya, sitshintsha izandla ngaphandle kokuchukumisa umgangatho. Sondeza ngaphantsi kwesundu esakhangela phantsi, sandla esicaleni esasiphakamise esilweni. Exhale xa utshintsha izandla.
Ukuzivocavoca # 5 Ukuphakamisa izandla zilele phantsi - amaxesha angama-20
Ukubeka emva, imilenze iguqa ngamadolo, izandla ziboshwe emagqabini, zibambe iidumbbells. Senza ukunciphisa kwezandla ezithe ngqo, kwaye ke ukuzalisa, ngaphandle kokuthinta izandla zomgangatho.
Xa uphakamisa iingalo zakho, gcina i-angle kwii-140-150 degrees (i-arm angama-180 degrees), ngoko ke izihlunu zesifuba eziqeqeshwe kwaye umthwalo ogqithiseleyo kumalungu uyasuswa. Jonga ividiyo yokuqeqeshwa kwamandla kunye neengqungquthela zabasetyhini abaqeqeshe ukuqeqeshwa ngempilo u-Yuri Spasokukotsky.
Ukuzivocavoca okuqinileyo kunye nezigulane kunye neengqungquthela
Ukuzivocavoca # 6 Ukufa + izikwere ezitshatyalaliswayo ngamagqabi ngamabhinqa - amaxesha angama-15
Umzimba uqonde ngokuphambuka kancinci kumqolo osezantsi, izandla kwi-trunk. Ububanzi beembalo ububanzi bodwa. Yenza isifo sokufa, uze ubeke i-squat. Ukwenza lo msebenzi ngokuchanekileyo, jonga ividiyo.
Ukuzivocavoca # 7 Ukuphakama emadolweni ngamagqabhagqabha + ukuphanga - amaxesha angama-15-20
Thina siguqa, sigcina iidumbbell kumagxa ethu, umqolo wethu unjalo. Sinyuka emadolweni, sinyanzela izithende zethu, size sichitha. Sibuyela kwindawo yokuqala.
Ewe, mantombazana, olu qeqesho lwenze ukuba usebenze nzima. Yenza i-hitch emzimbeni wonke ukulungisa umphumo kunye nokunciphisa intlungu yesisu. Ukuze singalahlekelwa ifomu phakathi kwekhefu ekuqeqesheni, sinikela ukubukela ividiyo yokufaneleka "Ukuhlawulisa ngeendoda zowesifazane" ukusuka kumqeqeshi waseMerika u-Anna Renderer.
Kwaye ekugqibeleni, ngamazwi ambalwa malunga nokuzibandakanya kwezandla zabasetyhini abangenazo izigulane: ukuphumelela kwazo zihlandlo eziliqela ngaphantsi kweendlela zokuzilolonga. Ukongeza kwi-push-ups kunye nezicwangciso ezahlukeneyo zezandla, akukho nto iya kulayisha ibhinqa lakho lephepha, njengento yokuzivocavoca. Ukuba uzimisele ukutshintsha umzimba, thengisa izixhobo zemidlalo.