Amantombazana amaninzi ayaqaphela ukuba izihlunu ezandleni zawo zazingabonakali kwaye zibukeke zimbi, ngoko kubalulekile ukuzigcina zi-toned, ziqhuba izivo ezikhethekileyo. Iziphumo ezilungileyo zibonelelwa ngokuhlawula izandla ezincinci , eziqhelekileyo zenziwa ekhaya. Ukuze ufumane iziphumo ozifunayo ukuqeqesha ngee-dumbbells. Abaqalayo bangasebenzisa ubunzima beekhilogram ezili-1, kwaye abadlali abanomdla bangathabatha kunye no-3 kg. Ungesabi ukuba izandla ziya kuba ngumntu kwaye zimbi.
Ukuhlawula izandla ezincinci kunye namahlombe
Ngento engenakucima ixesha, sincoma ukuba senze imisebenzi esondeleyo, oko kukuthi, abayikunika kuphela umthwalo ezandleni, kodwa nakwezinye iifom. Ukuze ufezekise injongo, kufuneka usebenze kathathu ngeveki.
Intlawulo ephumelelayo yokulahlekelwa ubunzima:
- Sukuma uqonde kwaye wenze isinyathiso esicacileyo, esinyatheleneyo emva, kunye nalo, kufuneka ugobe iingalo zakho kwiingqungquthela, uphakamise iimpawu zakho kumagxa akho. Ukubuyisela umlenze wakho kwindawo yayo yokuqala, faka izandla zakho. Yenza kwimiba mibini ye-10.
- Beka esiswini sakho kwaye ukhuphe izandla zakho kunye nezidumbulu phambi kwakho. Phakamisa imilenze, kwaye ke, thabatha izandla zakho, uphakamise umzimba ophezulu. Esikhundleni se "sikhephe" kubalulekile ukuba uhlale isiqingatha somzuzu.
- Ngomsebenzi olandelayo, kufakwe ukuhlawulela izandla ukulahleka kwesisindo. Imilenze ifanele ibe kwinqanaba le-shoulder, ngelixa lifanele lilungiswe ngamadolo. Yibambe ngesandla esiswini, kwaye kwenye ithathe isigxina kwaye uyiphakamise phezu kwentloko yakho. Ncike ngakwesandla esicebileyo kunye nelo xesha ugobe ingalo kunye nesidenge, utyalwe ngentloko. Ngaba ukuphindaphinda kwezi-10 ngeenxa zonke.
- Yenza i-lunge ejulile ngenyawo olunye phambili, ujikeleze isibini kwaye unciphise isandla kunye nesigxina phantsi kweenyawo. Ukubuyisela unyawo lwakho endaweni leyo, pha kamisa ingalo yakho phezulu kwentloko yakho. Yenza amaxesha angama-10 ngomlenze owodwa kwaye wenze umsebenzi ngaphesheya.