Ukufika kwehlobo kuhle ngokusikhumbuza ukuthi akuyona nje isikhathi esishisayo samaholide, kodwa futhi yisikhathi sokugqoka izingubo ezivulekile. Maye, lesi sikhathi sihlala sisimangalisa ngaso sonke isikhathi.
Amandla - isihloko esihlukile somzimba wesifazane. Awu, kungani izikhwama zokudla ezinzima kanye ne-pan ephosiwe yensimbi yokugcoba ingabonakali ngamagatsha ethu njengokuzivocavoca kwemisipha yezandla? Abesifazane bahlala nabo bephethe i-heavyweight reticule nabo, kodwa nokho lezi zintathu eziqalekisiwe zisalokhu zincipha.
Inkinga yukuthi ingxenye engezansi ye-forearm, leyo elele futhi lapho i-triceps ikhona khona, kumele iqeqeshelwe ngokuzihlukanisa. Okusho ukuthi kufanele kube nokuzivocavoca ukuqinisa imisipha yezandla, okwenziwe ngesisindo esengeziwe.
Cabangela izinketho eziningana zokuzikhandla kwamandla okwenza imisipha yezandla.
- Ama-push-ups - kulesi simo, imisipha yezandla zakho ilandele isisindo somzimba wakho, esingenakukwazi ukuwanikeza okungaphezulu kokulayisha okugcwele. Imishini ewusizo kakhulu "ewusizo" - i-classic ilele phansi, uma uqhubeka nemilenze eqondile emasokisini akho nezandla. Uma ubeka izandla zakho ngaphezulu, amandla azoba umthwalo kulawo ma-triceps. Ngakho-ke, i-rack enkulu iqeqesha ama-biceps.
- I-Dumbbells - qala nge-1 kg ngesandla ngasinye, ungaxoshanga isisindo esiningi. Ukuze uphakamise imisipha yezandla, ukuzivocavoca kwabesifazane kufanele kube nokuphindaphinda okungama-10 - 20 ngesandla. Isisindo singakhuphuka kancane kancane, uma sifuna. Kodwa i-kilogram eyodwa ngokwanele ukuthola izandla zakho ukukhululeka okuthakazelisayo.
- Ama-push-ups abizwa ngokuthi ama-push-ups. Ukwenza lokhu kuvivinya okuphumelelayo ukuze uthole imisipha yezandla okudingayo ukuze uqondise isihlalo sesitulo ngezandla zakho, udonsa isikhumba phansi, bese udonsa imilenze yakho phambili. Ekuphumuleni, welula izandla, uphakamise isikhumba, udale umugqa oqondile womzimba wonke. Sithuthukisa izingalo zethu futhi sizithoba.
Ukuzivocavoca
Futhi manje sizokwenza isakhiwo esiyinkimbinkimbi sokuzivocavoca for the muscles of the hands with dumbbells. Ngokuvamile abesifazane besaba ama-dumbbells, ngoba bakholelwa ukuthi lezi zigobolondo zamakhilogremu zingabenza babe izici zomzimba. Kodwa ungaqhubeki mayelana nama-stereotypes: emzimbeni wesifazane kune-testosterone encane kangaka, ngakho-ke asikwazi ukuqeqeshwa ngamandla futhi yingakho amafutha atholakala kalula kunoma iyiphi ingxenye yomzimba.
- Uhlezi emadolweni owodwa, umlenze wangaphambili ushiywe ohlangene ngakwesokudla. Qondanisa umshini bese ucindezela phambili. Ama-dumbbells agcinwe phambi kwesifuba. Sizobabeletha ezinhlangothini ekuphumuleni, futhi ukunciphisa ngokuphuza. Senza izikhathi ezingu-10, shintsha umlenze bese uphinda umsebenzi.
- Sifinyelela ezinyaweni zethu, umlenze wethu wesobunxele uphambi, uhhafu ugobile, ngqo ngqo ngemuva. I-Dumbbell ngakwesokunene. Ekuphumuleni kwethu siyiphakamisa phambili, siyinciphisa ekuphuculeni, futhi ekuphumuleni siyayiphindela emuva. Isandla siqondile ngokuphelele. Kwabaqalayo - ukuphindaphindiwe kuka-10 kuya ku-15, ngesikhathi esifanele ubungakanani babo bunganwetshwa. Sishintsha umlenze nesandla bese siphindela ohlangothini lwesibili.
- Imilenze ibanzi kancane kunamahlombe, siphakamisa izingalo zethu ngamanqamuzana ezingeni lesifuba, ukugoba izingalo zethu ekuphumuleni, ukungazibambi ngokuphuza. Silandela ngemuva kanye nabezindaba - isisu kumele siphinde siphunduwe, imisipha iminyene. Senza izikhathi ezingu-10.
- Izandla ezinezimbongolo zilethwa ngemuva, ziqhubekele ezindlebeni, ziqondise izandla zethu phezu kwe-exhale, ngokuphefumulelwa sizinciphisa zibe yi-FE. Ingemuva kufanele ibe iqondile, isihlalo kunoma yiluphi uhlobo asikwazi ukugoba.
- Salala phansi, ngemuva, imilenze isigamu, i-back back icindezelwe phansi. Sithungatha izingalo zethu ngama-dumbbells phambi kwethu phezu kwesifuba, siwagobe ukuze i-forearm ilandelele phansi, siwela izingalo. Ekuphumuleni kwethu siqondisa izingalo zethu phezulu, sibaxoshe kude nathi, futhi lapho sicindezela siyawaguqula. Senza izikhathi ezingu-10.
- I-IP iyafana. Amandla athulwe phezulu, ekuphumuleni, sisakaza izandla zethu ohlangothini, ngokuphansi ngangokunokwenzeka, kodwa ngaphandle kokuthinta phansi, khona-ke siwanciphisa futhi siwabuyisele ku-IE ngamandla wamathunjwa esifubeni. Ukuzivocavoca njengoba kancane ngangokunokwenzeka. Senza izikhathi ezingu-15.