Ukuzivocavoca kwezandla ezintle

Izandla kunye namagxa zizinto ezibalulekileyo kwanoma yimuphi umfazi. Enyanisweni, kufuneka ihambelane nomzimba wonke - ibe nomzobo ojikeleziweyo ngaphandle kokugqithiswa kwamafutha amaninzi. Ngokuqhelekileyo sifanele sigqoke iimpahla ezithwele amahlombe ethu, kodwa kungekho rhoqo sibaphawule ngqalelo. Ngenxa yoko, banokuba buthathaka, balahleke ukunyaniseka kwabo, baqokelele amafutha. Ngamanye amaxesha sinoyika ukuqeqesha la malungu omzimba ukuba agweme ukwanda kwawo, kodwa sifuna ukuba iingalo kunye namagxa ethu abe mhle kwaye amancinci.

Kodwa ukwandisa ubunzima bemisipha yamagxa, iminyaka yokuqeqeshwa kanzima kunye nezidlo ezikhethekileyo ziyimfuneko, kwaye kubalulekile ukuqaphela ukuba kunzima kakhulu kubafazi ukuba bafezekise umzimba we-muscular kunabantu, unjalo nesakhiwo somzimba wesetyhini. Ngoko ke, umntu akanakulindela ukwanda okwenyuka kumqulu wemisipha. Nangona kunjalo, amahlombe ahlambulukileyo anokugcizelela kakuhle umdla wakho. Ngoko ke, siya kulahla konke ukungathandabuzeki kwaye siye kwi shishini.
Ngokwenene, ngenxa yobuhle bezandla zethu, i-deltoid muscle iyaphendula, kwaye i-biceps (imisipha ephindwe kabini) kunye ne-triceps (i-muscle e-intloko esithathu) ibambe indima ebalulekileyo, ngoko ke, xa sikhetha ukuzivocavoca, kufuneka sijonge ukuba onke amaqela e-muscle achazwe ngentla apha.

Ukuzilolonga kwezandla.

Kukho iintlobo ezimbini zokuzilolonga kwezandla ezilungileyo - ngokulinganisela kwaye ngaphandle. Njengommeli onzima, asiyi kusebenzisa iisisindo, kwaye asiyiyo imivalo, kodwa izithambiso ezilula zokuqina. Iingqungquthela akufanele zibe zibala, isisindo sokusebenza kufuneka sikhethwe ukuze ukugqibela okuphindwe kabini kwintsebenziswano kunikwe ubunzima. Ngelixa ubunzima obunzima bee-dumbbell zingaphazamisa indlela yokusebenzisa umzimba. Kwakhona kubalulekile ukukhumbula ukuba ubunzima beendumbulu zingakhula ngamandla okwandisa, oku kuya kwenza ukuba izihlunu zivuselelwe.
Ngaphambi kokuba uqale ukwenza imisebenzi, kufuneka uhlale ufudumala. Umxhelo wexhefu ngowona mandla kakhulu emzimbeni wethu, ngoko ke kuyimfuneko ukuwufudumala ngokufanelekileyo. Ukuba oku kuhoywa, ngoko unokulimala, kwaye zonke iiklasi ziya kuhamba ngokungahambi kakuhle.

Ukufudumala. Ukutshukuma iisetyhula ngezandla zakho, zama ukufudumala umxhelo wegxala. Gcina izandla zakho ngqo. Ngendlela efanayo, kuyimfuneko ukunweba umxube we-elbow. Kukho enye inketho yokufudumala-imizuzu embalwa yokudansa kumculo ozithandayo. Oku kuya kulungelelanisa umzimba ngokuzivocavoca kunye kunye kuya kuba nethemba kulo lonke usuku.

Ukuzivocavoca 1. Le ngenye yeendlela ezilula kunye nezithengekayo ongazenzayo naphi na kunye naluphi na umvakalelo. Yima ngokuthe tye, ubeke iinyawo zakho kunye, isisu kunye neentambo. Umzimba uphakanyisa phezulu, amahlombe aphantsi, iimbalo zolulelwe kumacala emacaleni. Iibhulophu kufuneka ziphakanyiswe, njengokungathi ufuna ukuhambisa iindonga ngaphandle. Kule ndawo, yenza izandla eziyi-8 phambili, kunye no-8. Ubungakanani bendilinga uzama ukwenza enkulu ngangokunokwenzeka, ngaphandle kokuphakamisa amahlombe akho.
Emva koko, ukuguqa izibilini zakho, wehlisa izandla zakho, cinga ukuba ngoku uqhube iindonga zakho. Ziva indlela yokwelula izihlunu kunye nobude beengalo. Kule ndawo, yenza izijikelezo eziyi-8 phambili kwaye u-8 ubuyele kunye ne-amplitude ephezulu.

Ukuzivocavoca 2. Ukunyusa - enye yeendlela ezisebenzayo kakhulu ezandleni, esifubeni nasemva. Kukho ukhetho oluninzi lwe-push-ups. Unokukhetha nayiphi na into oyithandayo, okanye yenza konke oko.
1) Hlala kunye neesokisi zakho phantsi uze ufake izandla zakho ububanzi bamagxa akho. Kwi-inhalation iyancipha umzimba ngokuphantsi kunokwenzeka kunqanaba, ukugoba iingalo kwiingqungquthela. Ekuphumuleni - lungisa izandla zakho. Ukuba i-classic version of push-ups inikezwa nzima - zama inguqu elula, uxhomekeke emadolweni nasezintendeni. Yenza imizuzu 10-15.
2) I-Squat ibuyele esihlalweni, izandla kwisitulo. Cinezela ukusuka esihlalweni, unciphise i-pelvis. Yenza iisethi ezimbini zeempendulo ezi-3-5.
3) Yima ejongene nodongeni kumgama we-1 inyathelo. Xa ugxotha kude nodongeni, gcina umzimba uqonde kwaye uqinisekise ukuba izithende aziveli phantsi. Izandla kwisithuba sokugqibela kufuneka sicinezelwe kumzimba. Yenza iindlela ezimbalwa ama-3-5.

Ukuzivocavoca 3. Ukuzivocavoca kunye nezidumbulu. Imicandelo eyahlukeneyo kunye nama-dumbbells anceda ekusebenzeni kakuhle amaqela ahlukeneyo emisipha kunye nokufezekisa izandla zintle.
1) Yima ngokuthe tye, iinyawo zange-width-width apart. Thatha kwizandla zee-bumbbells uze uzibophe kwiindawo zokubamba ukuze i-dumbbell ibe emahlombe. Kwi-inhalation, gxininisa iingalo zakho, ekuphumuleni-buyele kwindawo yokuqala (ukuya kumahlombe). I-thorax kufuneka iphakanyiswe, kunye ne-scapula-yehlisa. Ephezulu, unokuyeka. Lo ngumsebenzi wokuqeqesha i-deltas ebomvu yangaphambili naphakathi.
2) Yima ngokuzenzekelayo, izandla kunye nomzimba, amadolo kunye neendlovu ezincinci, iintendelezo ezijongene nomzimba. Phakamisa izandla zakho ngokukhawuleza, ude ufike kwiindawo ezingezantsi, ngelixa ugcina iingalo zakho kwiingqungquthela zincinci. Ephezulu, thabatha ikhefu elifutshane kwaye uncipha phantsi izandla zakho kwisithuba sokuqala. Lo ngumsebenzi wokuqeqesha umlinganiselo we-delta beam.
3) Bhonqa ngamadolo kwaye ujikezele umzimba phambili ukuze ube neengcingo ezingama-90. Umqolo uphawuleza ufana nomgangatho. Amagxa ayahliswa, kwaye isikhumba sinyuswa. Iingqungquthela phantsi kwesifuba, idibanisa ngokukhawuleza. Ukucoca kunye nokubamba amahlombe, gudlulela iingalo zakho emacaleni, udale umgca ongezantsi. Emva koko thabatha ikhefu elifutshane uze unciphise ngezandla zakho. Ukuphonononga izifundo ze-backtam ze-deltas.
4) Hlala esihlalweni, uthathe izibhambathiso ezandleni zakho, udibanise amahlombe akho kwi-trunk. Ngenye indlela, bhonce iingalo zakho kwi-elbow, ukudonsa iingqungquthela kwihlombe lakho. Lo msebenzi usebenza kakuhle kwiibiceps.
5) Sukuma, sasaza imilenze yakho kancane, ngesandla esinye, uhlale ehlathini, okwesibini uthathe i-dumbbell uze uyikhuphe. Bend ingalo yakho elugqeni, wehlisa intloko yakho kwinqanaba lama-90 degrees. Yenza iindlela ezininzi ngesandla esinye, ubuye uphinde unye ngeyesibini. Lo msebenzi uvelisa i-triceps.
6) Hlala esihlalweni uze uthathe izibhambathiso ezandleni zombini. Gcina iingalo zakho kwiingqungquthela ukuze izandla zitshone. Ukwenza i-flexion-extension of the brushes. Yenza okuphindaphindiweyo okuphindaphindiweyo ngeentende, uze uhla. Lo msebenzi usebenza ngempumelelo kwimisipha ye-forearm.
Yenza rhoqo le mizandla yezandla ezilungileyo, kwaye kwiiveki ezimbalwa uya kukwazi ukumangalisa abanye ngeendlela ezikhethileyo zezandla kunye namahlombe amahle.