Amantombazane amaningi emva kokulahlekelwa isisindo aqaphela ukuthi izandla zibukeka zingalungile, ngoba isikhumba silenga, futhi imisipha ivulekile. Ukulungisa inkinga kuzokusiza ukuzivocavoca ngezikhali kanye namahlombe. Kungcono ukujwayela ehholo, ngoba kukhona imishini eyengeziwe, evumela ukuthi usheshe ukhiqize inqubo yokupompa. Njengoba imisipha ezandleni ezincane, ukufeza umphumela akuthatha isikhathi esiningi.
Yiziphi izenzo ezenza ukuze ulahlekelwe isisindo?
Uma ufaka ezenzweni zakho eziyinkimbinkimbi ezandleni nangamahlombe, khona-ke ungabheka ngokucacile isibalo esingenakuphikisana. Ungesabi ukuthi amandla asebenza ngezandla azomenza abe mkhulu, ngoba kuthatha isikhathi eside ukuqeqesha nokuthatha ukudla kwemidlalo. Yenza izikhathi ezingu-2-3 ngeviki, ukwenza umzimba ngama-3 amasethi ka 12-15 izikhathi. Ukwenza konke ukuzivocavoca, ukwenza umzamo, kumelela ukuphuma.
Ukuzivocavoca ezandleni ezithombeni:
- Ukugoqa ngezandla nge-barbell . Lo msebenzi uhloselwe ukupompa i-biceps. Sukuma uqonde bese ubamba ibha kusuka ngezansi ezandleni zakho ezigqamile, ukhomba izintende zakho phezulu. Yenza ukugoba / ukungafihli emgqeni, uphakamise igobolondo esifubeni. Kubalulekile ukungenzi ezinye ukunyakaza komzimba.
- Iphrinta yeFrancis Lolu hlelo lokusebenza oluyisisekelo ezandleni luzovumela ukuthuthukisa i-triceps. Yenza imizimba nge-dumbbells ne-barbell. Hlala ebhentshini, ubambe izinsimbi ezingaphezulu. Iphuzu elibalulekile - isundu kufanele siqondiswe komunye nomunye. Zenzele kancane kancane ukuze i-projectiles ibekwe ngaphezu kwekhanda lakho. Bhonsa izingalo zakho ezinhlangothini ukuze ama-dumbbell aphezu kwekhanda lakho, bese ubuyela ku-FE. Qaphela ukuthi izingalo ezivela emahlombe nasezintabeni kufanele zimile.
- Bench press . Ukuze ufunde i-triceps, ungenza lo msebenzi, kodwa ukuthola imiphumela, kufanelekile ukusebenzisa isisindo esihle. Zibeke wena ebhentshini bese ugcina i-projectile ezandleni zakho zokunene ngaphezu kwesifuba. Yehlisa ibha phansi kuze uthintane nesifuba futhi ngemuva kokulibaziseka okufutshane, buyela ku-FE. Izindlebe kufanele zigcinwe eduze komzimba ngangokunokwenzeka.
- Gxeka ama-dumbbells ku-chin . Thatha ama-dumbbells bese uwagcina ngezandla zangakwesokudla ngezansi phambi kwakho ezinqulwini zakho. Izintende kufanele ziqondiswe emzimbeni. Yenza ukudonsa kwezingqungquthela kuya emgodini, ngenkathi uqondisa izingqimba ngangokunokwenzeka. Okokuqala kudingekile ukuthi uphakamise amahlombe kanye namajuba futhi kuphela ama-dumbbells. Yenza konke ngokushelela ngaphandle kokugubha. Gcina emuva umhlane wakho futhi ungabuyi emuva.