Amantombazana amaninzi kwinkqubo yokulahlekelwa isisindo agxininisa kakhulu emagqabini, esiswini nasemilenzeni, ukulibala ngezandla. Kule nxalenye yomzimba, ulusu luhlala lukhuni kwaye lubonakala lukhuni. Ukongezelela, amantombazana amancinci akhalaza ngokubonakala kwezandla, okanye kunoko, ekunyameni kwabo. Yingakho ulwazi malunga nendlela yokupompa izihlunu zezandla ekhaya kubalulekile kwaye lufanelekileyo. Kunconywa ukuba imisebenzi emininzi ifakwe kwiinkqubo eziyinkimbinkimbi kwaye emva kwexesha elifutshane kuya kubakho ukufumana iziphumo zokuqala.
Indlela yokupompa izihlunu zezandla?
Ungakhathazeki ukuba xa uqhuba ukuzivocavoca ezithile, iingalo zakho ziyakubonakala ngathi zibuciko. Okokuqala, kwabasetyhini, enye imvelaphi ye-hormonal kunye ne-hormone eyinhloko ye-anttosterone ayikho. Okwesibini, ukuze ufumane ukukhululeka okukhulu, kubalulekile ukuqeqesha ixesha elide.
Iingcebiso malunga nokukhawuleza ukupompa izihlunu zakho zengalo:
- Kunconywa ukuba usebenze ngezandla zakho ngokwahlukileyo kwabanye. Kukulungele ukunika olunye usuku ngokupompa le nxalenye yomzimba.
- Ukufudumala luyingxenye ebalulekileyo yoqeqesho, ngaphandle koko, ukulimala kwamalungu amaninzi kunokwenzeka.
- Phakathi kweendlela zokwenza ulwaba . Ukwelula i-biceps, unako, umzekelo, xhoma kwibha. Ukwelula i-triceps, pha kamisa ingalo, uyibophe kwi-elbow uze uyilule, uncede omnye.
- Kukho iindlela ezahlukeneyo zokupompoza iintumba zezandla, kodwa kubalulekile ukuba umthwalo kwi-bicep kunye ne-triceps enye. Iqala nge-triceps yokuphuma igazi.
- Akukhuthazwa ukunyusa ngokukhawuleza isisindo sokusebenza, kuba umphumo onqwenelekayo awufumanekiyo, kodwa ukulimala kungenzeka. Ukongezwa okufanelekileyo kuku-200 amagremu kwiseshoni.
Ukuze ufumane iziphumo, kufuneka usebenzise iteksi yecentimeter, ukuba ngenyanga ayikho imiphumo, ngoko kuyimfuneko ukutshintsha inkqubo yoqeqesho kunye nokutya. Ukuba izandla zaqala ukongeza amandla, ngoko konke kwenziwe ngokuchanekileyo. Kungekudala unokubona ukunyuka kobunzima bomzimba.
Intombazana ingaphambanisa njani iingcambu zengalo?
Kukho iindlela ezininzi ezahlukeneyo kunye nomthwalo omkhulu wokusebenza, ewe, unokufunyanwa ngokusebenza ehholo kunye nomqeqeshi, kodwa nokwenza ekhaya kungenza iziphumo ezintle. Makhe siqwalasele ukuqeqeshwa okuzimeleyo koqeqesho oluzimeleyo.
- I-Push-ups . Umthwalo owufunayo unokufunyanwa ngokwenza nje inguqulo yeklasi kuphela, kodwa ugxininise kumadolo. Kubalulekile ukuba umzimba ovela emadolweni atywekwe kumgca omnye. Ukubukeka kuyimfuneko phambi kwakho. Beka iingalo zakho ngokubanzi kunamahlombe akho kwaye, ukuwagubungela kwi-jointbow, unciphise isifuba sakho phantsi. Kubalulekile ukuba iindlovu zenze igosa elifanelekileyo. Ukwandisa umthwalo, kuyimfuneko ukuba ucinezele ukusuka kumgangatho okanye kwiqonga.
- Ukuzilolonga kunye nezidumbulu . Iqala ngo-1 kg. Beka iinyawo zakho ngobubanzi bamagxa akho, gcina i-back back flat, uguqa ngamadolo kwaye ululaze iingalo zakho kunye nomzimba. Ngekubambe izandla ngezithuba zomzimba, ziphakamise kumahlombe uze uzibeke phantsi uze ulungiswe ngokupheleleyo. Uxinzelelo lweMzimba, akufanele kutyhuke. Kwimeko efanayo, ungazibeka iingalo zakho. Ukwandisa umthwalo, unokugoba phambili ukwenzela ukuba umva uhambelana nomgangatho.
- Ukuzivocavoca ngee-triceps . Kubizwa ngokuba ngumshicileli waseFransi. Thatha ingqungquthela esandleni sakho, uyibeke ngasemva kwentloko yakho, uze uyiphakamise kwaye uyiciphise. Bese uphinda ngoku ngenye icala.
- Ukuzivocavoca ngentonga yokuzivocavoca . Thela phantsi phantsi ukuze inqeni igxininiswe phantsi. Thatha intonga ngentambo ebanzi, yiphantsi kwifuba yakho, uze uyibuyisele kwakhona. Ikhoneni elifanelekileyo kufuneka lenziwe kwiingqungquthela.
Umsebenzi ngamnye kufuneka uyenziwe ngamaxesha angama-20-25, kwiisethi ezi-3. Emva kweveki yoqeqesho, ungabona iziphumo zokuqala.