Ukulahlekelwa isisindo kanye nokucwaninga ukukhululeka komzimba kubalulekile ukulalela wonke amaqembu omzimba. Ngokuvamile izandla zisala ngaphandle kokunakekelwa, bese umzimba ungaboni kahle futhi ulinganise. Ngalesi sizathu, udinga ukuqonda ukuthi ungayipompa kanjani imisipha ezandleni zakho. Okuyinkimbinkimbi kufanele ihlanganise izivivinyo ezithwala i - biceps ne-triceps.
Indlela yokuphambanisa imisipha yezandla ekhaya?
Kunezincomo eziningana eziyisisekelo ezibalulekile okufanele zicatshangelwe ukuze uqeqesho lube nemiphumela:
- Njengoba umgomo wokuzivocavoca ukwandisa ivolumu yamasipha, khona-ke ukuzivocavoca kufanele kwenziwe kancane, okuzogcina umthwalo wemisipha isikhathi eside ngangokunokwenzeka.
- Ukuzivocavoca kubalulekile nge-amplitude esiphezulu, okuzokwenza imisipha isebenze ngokusebenza kahle, okusho ukuthi umphumela uzoba ngaphezulu.
- Ukuthola ukuthi ngokushesha ukuphambanisa kanjani imisipha yezingalo zendlu, kubalulekile ukunaka ukuphefumula okufanele. Ngaphambi kokuba uqale ukunyakaza, uthatha umoya, bese-ke, esigabeni esihle, uphumelela futhi uthathe umoya omubi.
- Ukwenza isimiso sokuqeqesha, kubalulekile ukucabangela ukuthi imisipha idinga ukuphumula, ngakho awukwazi ukufunda nsuku zonke. Phakathi kwezinsuku, izinsuku ezingu-1-2 kumele zidlule. Njalo enye inyanga nengxenye kunconywa ukuphumula isonto.
- Kubalulekile ukukhulisa kancane kancane umthwalo futhi lokhu kungenziwa ngenxa yenombolo yokuphindaphinda noma isisindo esetshenziswayo. Isisindo kufanele sikhethwe okokuqala ukuze siphendule izikhathi ezingu-10. Uma sekuvele izikhathi ezingu-12, isisindo sibalulekile.
- Ukufeza imiphumela, ukuvivinya umzimba ngamunye kubalulekile ukwenza ngezindlela eziningana, ngokuvamile kuvamise imibuthano ye-3-4. Kunconywa ukwenza amaphuzu amancane phakathi kwezindlela.
Njengoba siqhubeka nokuqonda ukuthi kufanele siphume kanjani kahle imisipha yezandla, ake siqhubeke nokubaluleke kakhulu - izivivinyo.
- Ukugoqa kwezandla phambi kwakho . Lo msebenzi uhlinzeka umthwalo kuma-biceps kanye nokubulawa kwawo okudingekile ukulungiselela ama-dumbbells. Yima ngokuqondile, ukuze imilenze yakho ibe nobubanzi behlombe ngaphandle. Thatha ama-dumbbells bese ubeka izandla zakho phansi, uvula wena izintende zakho. Ukucindezela izingxenyana zakho emzimbeni, qala ngokunye ukugoqa izingalo zakho, uphakamise isikhalazo esifubeni sakho.
- Ama-push-ups . Uma ukhuluma ngokuthi ungaphakamisa kanjani imisipha yezandla ekhaya, awukwazi ukwenza ngaphandle kwalokhu kusebenza, ngoba kuyisisekelo futhi unikeza umthwalo omuhle. Ukuze wenze ama- push-up classical , thatha ukugcizelela amanga, ufaka izandla zakho ububanzi bamahlombe akho. Yehla phansi ngokuguqa izigqoko, okumelwe zigcinwe eduze komzimba. Uma kunzima ukuphoqa, khona-ke ungagxila emadolweni akho.
- Phinda uphendule ama-push-ups . Abaningi besifazane banenkinga enjalo njengemisipha yokuguqa, ngakho-ke lo msebenzi uzosiza ukuwaqeda. Kudingekile ukuyenza kusukela kunoma yikuphi ukuphakama, isibonelo, ibhentshi, i-sofa, njll. Into eyinhloko ukuthi indawo ekhethiwe inamandla. Hamba ngomhlane wakho kuye, qala izandla zakho emuva futhi uphumule ngezandla zakho. Izindwangu kufanele zikhonjiswe emuva. Imigqa iya phambili futhi ibambe isikhumba esiseduze nendawo yokuhamba ngezinyawo. Yenza ama-push-ups, ugoqa izikhawu ngakwesokudla, kodwa ungawagobi ezinhlangothini, kodwa uzigcine eduze komzimba. Buyela ku-IP, ngemuva kokuthi isikhundla sikhiwe.
- Umshini weFrance onama-dumbbells emi . Uma ukhuluma ngokuthi ungaphakamisa kanjani imisipha yezandla zentombazane, kufanele ukhulume ngalokhu kuvivinya, okuhlolisisa kahle i-triceps. Sukuma uqonde, thatha isilwane esisodwa ngezandla zombili bese ubamba phezu kwekhanda lakho. Ukubamba okulungile kwezimbumbulu kuboniswa kulo mfanekiso. Ingxenye yengalo ephuma ehlombe kuya eluhlangothini kufanele ibe yinto ehambisanayo phansi futhi ibe yinqununu. Ukuncipha, ukunciphisa i-dumbbell ngekhanda, ukuhamba nge-trajectory ye-semicircular. Kubalulekile ukuthi amahlombe agxile. Exhaling, lungisa izandla zakho ku-FE.