Ubulili abaningi obuhle, okwenza isakhiwo esiyinkimbinkimbi yokuqeqesha, ngesizathu esithile sokusivocavoca umzimba ukuze wenze izandla futhi wenze iphutha elikhulu. Imisipha kule ngxenye yomzimba iqala ukuguga ngobudala, futhi isikhumba siyaba khona. Kubonakala kungathandeki, ngisho noma unemilenze emihle kakhulu futhi ucindezela. Kuyadingeka ukwazi ukuthi kufanele uphazamise kahle kanjani imisipha yezandla, ngoba abaningi besaba ukuthi ukuqeqeshwa kuzoholela ekusungulweni kosizo olubi njengamadoda. Lokhu kwesaba akunangqondo ngokuphelele. Okokuqala, abesifazane abanakho ubufakazi obuningi be-testosterone, futhi okwesibili, udinga ukuqeqesha kanzima udle amaprotheni nezinye izithako zalokhu.
Kanjani masinyane ukuphambanisa izandla zakho zicindezela?
I-push-up yakudala . Amapush-ups ayaziwa abaningi kusukela ezinsukwini zesikole. Lo msebenzi awusizo nje ukuphambanisa izandla, futhi usebenzise imilenze, umshini kanye nomhlane. Kunezinhlobo eziningana ze-push-ups enikeza imithwalo ehlukile ehlukile. Ukwenza inguqulo ye-classic, udinga ukugcizelela amanga. Kubalulekile ukuthi umzimba udale umugqa oqondile. Faka futhi uphonte eduze nesitezi, uguqe izigqoko ukuze umzimba uhambisane nendawo. Buyela esimweni sokuqala. Yenza izikhathi eziningana izikhathi ezingu-15. Uma ufuna ukwandisa umthwalo, bese uthayipha ama-dumbbells futhi ubeke ugcizelele kubo kakade. Ungakwazi futhi ukubeka umlenze owodwa komunye noma uwabeke egqumeni.
Ukucindezela emuva . Ukuqonda ukuthi maduzane kanjani ukuphakamisa izandla zentombazane, kudingeke ukuthi sikhulume nge-push-ups nge-back back. Yenza lokhu kusebenza esihlalweni noma ebhentshini. Ngiyabonga ungakwazi ukupompa ama-triceps. Yima emuva esihlalweni, uhlale phansi futhi uphumule izandla zakho. Imigqa iya phambili, ihlale ezithende. Izindwangu kufanele zikhonjiswe emuva. Bendlela izandla zakho kuze kufike ibanga ukusuka ku-coccyx kuze kube phansi cishe ngo-5 cm. Buyela esimweni sokuqala. Inombolo yeziphindaphindiwe, futhi. Ukwandisa umthwalo, faka izithende zakho kwezinye izindawo.
Indlela yokuphambanisa izandla zakho masinyane?
Ukuze usheshe uphakamise imisipha yezandla, ukuqeqeshwa okuvamile ngomthwalo owenziwe kahle futhi, ngokuqinisekile, ukudla okunempilo, lapho indawo ekhethekile okufanele inikezwe amaprotheni - okudingekayo okuyizinto zokwakha. Ngokushesha ukufeza imiphumela evelele ngeke kusebenze, ngoba umzimba udinga isikhathi sokwakha amafayili amasha.
Ungashesha kanjani uphakamise izandla zakho ekhaya ngezingqungquthela?
Le mishini yezemidlalo itholakala kuwo wonke umuntu, kodwa ingashintshwa ngezindlela ezingcono, isibonelo, amabhodlela amanzi noma isanti. Kunezivivinyo eziningi ezehlukene usebenzisa ama-dumbbells:
- Thatha ama-dumbbells, isisindo esingafanele sibe ngaphezu kuka-3 kg. Vala ama-elbows akho ezingeni lesikhumba futhi ungayishintshi ngesikhathi sokuzivocavoca konke. Bend izindwangu zakho, ukudonsa ama-dumbbells esifubeni sakho. Yenza izikhathi ezingu-3 izikhathi ezingu-12.
- Ukusebenza okulandelayo kusiza ukuphambanisa i-triceps futhi kufanelekile kulabo abanesithakazelo sokuthi baphambanise kanjani imisipha yezandla. Kunconywa ukuhlanganisa lo msebenzi nokudlule ukuze uzuze imiphumela emihle. Izinyawo ebubanzi bamahlombe bese ugoba ngamadolo amancane, futhi ezandleni uthatha lezi zinduku . Hamba phambili, gcina amahlombe ngesilinganiso esifanayo, ngemuva kufanele kube flat. Hamba ukugoba bese udonsa ama-dumbbells kuwe, bese-ke, faka izandla zakho phansi uphinde uvuse.
- Cindezela uhlezi. Thatha ama-dumbbells bese uwagoba emaceleni kuze kube yilapho uthola i-angle efanele. Phakamisa izingalo zakho ezinhlangothini bese uqondisa, bese ubuyela emuva. Yenza yonke into ngokuvumelanisa. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
Ukuze kutholakale imiphumela emihle, kubalulekile ukuqeqesha okungenani kathathu ngesonto, ukunikezela ukuqeqeshwa okuyingxenye yesibili yokuqeqeshwa okujwayelekile noma ukwenza ukuqeqeshwa okuhlukile, kuphela emsebenzini ezandleni.