Ukuzivocavoca umzimba kuyadingeka ukuze ubuhle nokuqina kwezandla. Kodwa-ke, abesifazane abaningi bayakhohlwa ngalokhu, futhi empeleni izandla ezimbi zingalimaza ukubukeka akukubi kakhulu kunesisu esinamafutha noma izintambo zokulala. Ukuzivocavoca okuphumelelayo kakhulu kwezandla kwenziwa ngokusebenzisa ukulinganisa, ngendlela yama-dumbbells. Uma zingekho, khona-ke ungathatha amabhodlela amancane amanzi.
Ukuzivocavoca okuyisisekelo noma isometric yezandla kuzophinde kube nomphumela omuhle uma kuqhutshwa njalo. Ngaphezu kwalokho, kungenziwa kokubili ekhaya nasehhovisi, besebenzisa itafula elivamile njengendlela yokufanisa . Okusemqoka kokuzivocavoca okunjalo ukucindezela phezu kwetafula imizuzwana embalwa. I-degree of compression force kanye ne-angle of pressure kuthinta ukuthi izimbangela zezingalo zihilelekile.
Ukuncintisana kokuzivocavoca kwezandla
Lokhu kuyinkimbinkimbi kuhlanganisa ukuzivocavoca kwezandla usebenzisa ama-dumbbells amancane. Yenza umzimba izikhathi ezingu-2-3 ngesonto, futhi ngeke kudingeke udideke ngesimo sezandla zakho nama-armpits.
Ukuzivocavoca 1
Hlala uqondile, izandla ezihambisana nomzimba. Uma u-inhalation, phakamisa izingalo eziqondile ezingeni lesifuba. Lapho uphumelela, phakamisa izingxube zakho, bese uphakamisa izingulube phezulu, izingalo ziboshwe ezinhlangothini. Buyela emuva esimweni sokuqala e-oda elilandelanayo, isb. Okokuqala, wehlisa ama-dumbbell kuya ezingeni lesifuba, bese unweba izingalo, bese ubahlisa. Phinda usebenzise izikhathi ezingu-10-15.
Ukuzivocavoca 2
Isikhundla sokuqala siqondile, izandla zihambisana nomzimba. Donsa izimbongolo esifubeni sakho, bese ushaya izandla ngezandla, udonsa izandla zakho emuva ngangokunokwenzeka. Yenza ama-mahas angu-15 ngesandla ngasinye.
Ukuzivocavoca 3
Shintsha umzimba phambili. Ungaphenduli umhlane ophansi, gcina i-back back flat. Izandla zisakazehlukanisa futhi zenze izinyathelo ezincane zemizuzu emizuzu emihlanu.
Ukuzivocavoca 4
Letha izandla zakho ndawonye, izimbongolo ezingeni lekhanda. Bese usakaze izingalo ziboshwe ngezikhalo ngama-180 degrees, bese uqondisa izingalo zakho, uphakamise izimbongolo ezingaphezulu ngangokunokwenzeka. Buyela esimweni sokuqala ngokuhleleka okulandelanayo. Phinda izikhathi ezingu-10-15.
Ukuzivocavoca 5
Isikhundla sokuqala siqondile, izandla zihambisana nomzimba. Phakamisa izingalo ezinhlangothini bese uziletha phezu kwekhanda lakho. Bese uguqa emaceleni bese unciphisa indlebe ngekhanda. Phakamisa izimbongolo bese uqondisa izingalo zakho, faka izandla zakho eceleni bese ubuyela esimweni sokuqala. Phinda izikhathi ezingu-10-15.
Ukuzivocavoca 6
Lokhu kusebenza kungenziwa kokubili ngezingqungquthela, nangaphandle. Zula futhi ululaze izingalo zecala. Yenza izinyathelo eziyindilinga ngezandla zakho imizuzu engu-5. Ububanzi bombuthano kufanele bube mncane 20-30 cm.
Ukuzivocavoca 7
Spread imilenze ngobubanzi ngangokunokwenzeka, udlulisele isikhungo sokuvuthwa komlenze emlenzeni owodwa, ukuwugoqa kancane. Bamba i-elbow e-hip. Phakamisa ingalo yakho eqondiswe phezulu ngangokunokwenzeka. Phinda usebenzise olunye uhlangothi. Yenza izindlela ezingu-10-15.