Ukuzivocavoca izandla kwabesifazane ngokuvamile kubonakala kungabalulekile kakhulu. Amantombazane ajwayele ukuhlonipha amadoda anezandla eziqinile, ezithandekayo ezihlobisa imisipha yokuphumula, kodwa ngokuvamile zikhohlwa ukuthi izandla ezihlanganisiwe zivumelane ngokuvumelana nomuntu wesifazane. Ukuncintisana kwezivivinyo zezandla kuzosekela imisipha ngethoni bese kunika izandla ngendlela enhle nokuqina, ngakho-ke ukhohlwa "ngezandla" ezizithombeni!
Ukuzivocavoca okuqinile kwezandla
Akuwona wonke umsebenzi wokuqinisa izandla udinga inombolo enkulu yokuphindaphinda. Kunezindlela zokuzivocavoca ezidinga ukuthi uthathe isikhundla esithile bese uyisindisa okwesikhashana. Ngalo mqondo, ukuzivocavoca okumbalwa kuye kwafakazela, okungaphandle kwezandla futhi kuqinisa isisu, emuva nangeminyango. Ngakho, cabangela lezi zivivinyo ukuqinisa imisipha yezandla:
- Hlala endaweni, njengokungathi uzoyiphonsa. Kusukela kuleso sikhundla, faka izandla zakho ezihlangothini zakho. Emuva nasemilenzeni kufanele ibe yinye umugqa. Qinisekisa imisipha yakho yengalo futhi ume kule ndawo isikhathi eside ngangokunokwenzeka.
- Lo msebenzi udinga i-fitball noma isihlalo. Lala phansi ngesisu sakho kulowo mfanelo onayo futhi uqhubeke phambili ezingalweni ukuze kuphela izinyawo nezinyembezi ziphumule esitokisini noma i-fitball. Ukuqinisa imisipha yezingalo, gcina imilenze nemilenze ngomzila owodwa oqondile. Hlala isikhathi eside ngangokunokwenzeka.
- Ukuzivocavoca okusemandleni ezandleni kungahlanganiswa nezinye izivivinyo. Isibonelo, ngokwenza ukuhlaselwa, ungakwazi ukusakaza izingalo zakho ezihlangothini bese ubamba ama-dumbbell anesisindo esingu-1.5 kilogram ngasinye. Ngakho-ke ukuma ngezandla zakho ezihlukanisile kungaba mnandi kakhulu, ngakho-ke ngesikhathi esifanayo uzolungisa i-berm nezintambo.
Lokhu kusetshenziselwa izandla kubantu besifazane kufanele kwenziwe njalo, baqinisa izandla ngokugcwele, bakwenze babe namandla, futhi wena - uqinile. Manje cishe yonke imodeli yocingo inokushiya isitimela: uma ubhala phansi ukuthi ungakanani ukuhlala lapho uhlala khona, uzobona ukuthi lesi sikhathi sanda ngokushesha.
I-palpator yesandla: Ukuzivocavoca
Ukuzivocavoca ezandleni zamantombazane kungenziwa ngalesi simulator, esasithandwa kakhulu kuma-90s. I-pair of handles and bands ezixhuma zona - yile ndlela leli thuluzi elilula, kodwa eliphumelelayo lenza kube lula ukwenza izandla zakho zibe zihle kakhulu.
- ume ngezinyawo zakho phakathi kwe-band elastic, uphethe ngesandla. Phakamisa izingalo zakho ngqo phambi kwakho, ufinyelele emazingeni ehlombe noma kancane kakhulu, bese uhlehla (kepha hhayi ngokungazelelwe). Phinda izikhathi ezingu-3 izikhathi ezingu-15;
- esimweni esifanayo, thatha izibambo ezandleni zakho uwele futhi wenze izenzo ezifanayo. Phinda izikhathi ezingu-3 izikhathi ezingu-15;
- uthatha izibambo ezandleni, uqondise izingalo zakho, uhlale uqondile ezingeni lesifuba phambi kwakho. Ukubeletha futhi uthathe izandla zakho ngangokunokwenzeka. Phinda izikhathi ezingu-3 izikhathi ezingu-15;
- fasten the expander odongeni ezingeni lesifuba. Hamba kude nodonga ngezandla ezikhishwe ukuze amashubhu ahle kancane. Yenza i-flexion nokwandisa izingalo kuwe. Phinda izinyathelo ezintathu ngezikhathi ezingu-15.
Izenzo ezinjalo zokuthuthukisa imisipha yezandla zizokusiza ngokuphelele ukuthola izandla ezikhangayo, eziqinisiwe.
Ukuzivocavoca okuhlukile kwezandla
Imizimba evamile yamandla wezandla esicubungulile. Kodwa akekho ozophika ukuthi izandla zihileleka eminye imisebenzi eminingi:
- ukunqamula intambo;
- umsebenzi kwi simulator elliptical;
- ukushushuluza;
- egijima (ngaphansi kwesimo somsebenzi owaziwayo ngezandla);
- izinhlobo eziningi ze-aerobics;
- Oriental nezinye izinhlobo eziningi zemidanso.
Ngakho-ke, uma ukuzivocavoca ngemuva noma phambili kwezandla akukujabulisi kakhulu, akukho phuzu ekuphoqeleleni wena - ungamane ubeke esikhundleni sakho ngalokho okuthandayo.