Ukuzilolonga ukuqinisa imizila yezandla

Kwinqaku lethu "Ukufunda ukuqinisa iigaments of hands" ungafunda uqeqesho olutsha ukuqinisa izandla.
Imfihlelo yokuhleka kwezithuba ezihle zizandla ezilungileyo, izihlunu zazo zikhothini. Olu hlobo lokufudumala elifutshane eli-10 luza kukunceda uqonde.
Ukuba izandla zinamandla, ngoko kulula ukuba uthwale iingxowa ngokutya okanye iqhwa elikhanyayo eduze kwendlu. Kodwa i-biceps (imisipha ngaphezulu kweengalo), i-triceps (imisipha yomqolo phezulu kweengalo) kunye nezihlunu ze-deltoid (imisipha emagxeni) inenjongo ehluke ngokupheleleyo. Ziyinto "yokuxhasa" imisipha, kuba banceda ukuhambisa umva kunye nesifuba. Ngoko ke, xa wenza le mizovo, ukuhamba kwakho kuya kuphucula. Ukwenza ezi zihlandlo 2 ngeveki, uya kunika i-body upper ithoni enkulu. Ukufudumala udinga i-dumbbells kwisisindo ukusuka kwi-1 ukuya kwi-4 kg.

Ukuphakama kwezandla.
A. Sukuma, imilenze ebubanzi bomlenze (ukuba unomuva ongaqiniseki, unokubeka iinyawo zakho ngendlela egciniweyo). Thatha isilumkiso esandleni ngasinye, susa izandla zakho kude nawe. Bend i-elbows yakho kwi-angle ye-90 degrees.
B. Phakamisa izandla zakho kwisilingi. Gcina izandla zakho phezulu malunga nemizuzwana engama-2. Imisipha yocindezelo kufuneka ifakwe. Emva koko buyisela izandla zakho kwisimo sabo sokuqala. Phinda uphakamise.
UKUSEBENZISWA: Ukubetha i-biceps, i-triceps kunye ne-deltoid muscle. Yenza ukusetyenziswa kwezihlandlo ezi-3 ukuphakama kwe-15-20.

Ukuhamba ngesihlalo.
A. Hlalani esihlalweni, amadolo ebubanzi bomlenze, ezinyaweni phantsi. Thatha isilumkiso esandleni ngasinye. Hlala kancane phambili, udibanise - kwinqanaba lama-45 degrees. Gxininisa imisipha ye-press kwaye uthumele isisindo kumadolo.
B. Khangela phambili, iintendelezo zinyuka kwaye zibophe ngokukhawuleza. Phakamisa iingalo zakho emacaleni ukuze ulandele umgangatho, lungisa imizuzwana emibili, uze ubuyele kwindawo yokuqala.
UKUSETYENZISWA: Ukunkcenkcesha iindawo zangasemva nangemva kwimizimba ye-deltoid kunye nokulinganisa amahlombe. Yenza ukusetyenziswa kwezihlandlo ezi-3 ukuphakama kwe-15-20. Musa ukuphakamisa izandla zakho ngaphantsi kwinqanaba le-shoulder-side - ngaphandle koko unokululaza iimbumba zehlombe.

Emile.
A. Hlala phantsi, amadolo aguguke, ezinyaweni phantsi komgama wamathanga. Beka izandla zakho phantsi emva emva kwakho. Ukubethelela imisipha yomzimba.
B. Phula kancane iminyango kuze kube yilapho isibini sifana, sifana nomgangatho. Lungisa le ndawo malunga nemizuzwana emihlanu. Emva koko wehlisa umzantsi wezantsi kwisimo sawo sokuqala.
UKUSETYENZISWA: Ukuqiniswa kwezandla (kwakhona kwinqanaba eliphantsi). Ukuqiniswa kunye nokuqiniswa kweengxube zehlombe, ukuphucula i-posture. Yenza ukusetyenziswa kwamaxesha ama-2 ngokunyuka kwama-5.

Ukuqiniswa kwezihlunu.
A. Sukuma, imilenze emgama wamanyathelo amabini ukusuka komnye nomnye, thabatha i-dumbbell esandleni ngasinye. Ngenxa yalo mzimba, ubunzima bee-bumbbell azifanelekanga ngaphezu kwe-1.5 kg. Gqiba ngamadolo kunye neendwangu, phakamisa isandla sakho sobunxele ukuya kwinqanaba lesifuba, ubambe isilumkiso esilunxwemeni, isithupha sakho sifanele sibe phezulu. Beka isandla sakho sobunxele phantsi kwesigane kwaye ucinge ukuba ukhusela ubuso kumhlaseli kuwe.
B. Gcina isandla sakho sokunene phantsi kweengxama zakho uze uthinte umphikisi onqamlekileyo ngesandla sakho sokunxele, ukudonsa isandla sakho sobunxele kumgangatho wegxalaba. Isandla sasekhohlo simele senzeke kancane. Ngethuba lempembelelo, isandla kufuneka sithinte. Emva koko, emva kokuvutha kwe-15 ngesandla sakho sasekhohlo, phinda ukubetha ngesandla sakho sokunene. Yenza lo msebenzi ngokukhawuleza.
SEBENZISA: Qinisekisa i-biceps, i-triceps kunye neentlobo ze-deltoid.

Ukuzivocavoca okunjalo kuya kukunceda uqinise izandla zakho kunye ne-biceps. Ukwenza oku kuqhutyelwa rhoqo, awuyi kudingeka ukuya kwindawo yokuzivocavoca okanye ukuqina, kuba ukuqeqeshwa okufanayo kunokucingelwa wena kunye nezinye iindawo zomzimba.

Ukomeleza izandla nazo zifanelekile ngeendlela ezahlukeneyo: iifram, izihlahla, ubisi. Ngokuxubha into enjalo kwesikhumba, ngoko uhlambulula izandla zakho, eziza kuphucula kakhulu imeko yesikhumba yezandla kunye nepiki ngokubanzi.