Ukugqithwa kwezandla kunye nama-dumbbells, mhlawumbi, umsebenzi osebenza ngokugqithiseleyo ongenziwa kuphela ukuze upompe i-biceps. Ngaba ucinga ukuba oku kuyimfuneko kuphela kubabuci bomzimba? Akunjalo! I-Flabby, izandla ezithambileyo azihambi kunoma ubani, kwaye ngaphandle koko, zifunyenwe ngokugqithiseleyo kwiifoto, kuba xa zixinzelelwe emzimbeni zincinci kwaye zibonakala zibanzi. Oku akuze kwenzeke ukuba uhlakulela izihlunu zezandla kwaye uzigcine ngeetoni.
Ukukhonkxa kwezandla kunye nezidumbulu: siya kuphelisa ukwesaba
Amantombazana amaninzi ayesaba zonke iintlobo zemithwalo, ecinga ukuba baya kuzuza ngokukhawuleza izihlunu ezinkulu, njengalezo ziqhumbuzo zomzimba ezivela kwiifowuni kwindawo yokuzivocavoca. Ezi nkxalabo aziyiyo yonke into: ngokuqeqesha izihlunu zezandla, ubenza zibe zilungele kwaye zihle, kodwa awunakongeza kuzo. Abakhi bezakhiwo abenza ngokuthe ngqo ukuxhaswa kwemisipha, abasebenzisi iiyure ezinde kuphela kwi-gym, nabo badla ngendlela ekhethekileyo, kwaye baninzi badla izixhobo ezithile zeemichiza ngenxa yoko. Akunakwenzeka ukuba ishedyuli yakho yoqeqesho ifana nesinye into efanayo, ngoko ungesabi ukwenza!
Ukutshintshwa kwezandla kunye neendumbulu
Ngoku kukho iintlobo ezininzi zeendlela zokuzilolonga kunye nezidumbulu, eziza kunceda ukubeka izandla zakho ngombono omhle. Eyona nto ikhethwa yizona zilandelayo:
- Ukukhonkxa kwezandla kunye nama-dumbbell xa uhleli. Ukusebenza okusemgangathweni kulungile kuba awuyikulayisha umqolo osezantsi, kwaye ungathatha isisindo esisekelwe kwiinjongo zakho: ukutshisa amafutha enomzimba kufuneka ube nesisindo esilula kunye nenani elikhulu lokuphindaphinda, ukwakha ubunzima be-muscle kwaye unike isimo esifanelekileyo - ngokuthe ngcembe kunye nobunzima obukhulu. Eyona ndlela isebenzayo ngenye indlela ukuguqulwa kwezandla kunye nezidumbulu. Hlala phantsi kwibhentshi, cindezela umva wakho ngasemva, thabatha kwi-dumbbell, imilenze iphumle ngokukhululekile phantsi. Yenza ukuphakanyiswa okunye: xa ingalo enye iphakanyisiwe, esinye isiqingatha kufuneka sinciphise. Yenza iiseti ezintathu zokuphindaphinda ezili-10. Ukugqithwa ngezandla kunye nama-dumbbells okumileyo kukusebenza ngokufanayo, kodwa kuthoba umgca wecala, kutheni kungabonakali kakhulu kunomsebenzi ofanayo wokuhlala.
- Ikhefu elisezantsi. Lo msebenzi uqeqesha i-biceps. Hlalani emaphethelweni ebhentshi, uya kuphumla ngokucacileyo kwienyawo zakho phantsi, uthathe iidumbbell ezandleni zakho. Ukuphumula kwangaphambili umgca wesandla, oqeqesha ngawo okwangoku, ngaphaya kwamadolo ebusweni obungaphakathi lwentsanga, wenze ukugoba. Ngaloo nto, okwangoku kungabandakanyeka, kufuneka ukuba ukhululeke ukulala emlonyeni. Ukuzivocavoca kwenziwa ngokukhawuleza, ukwenzela ukuba amandla e-jerk, kunye nemisipha, ayenzi. Emva kokugqiba indlela (ukuphindaphinda kwama-10-12), unokwazi ukuhambisa kwelinye icala.
- Ukuqhaqha Yimani ngqo, amahlombe asasazeka, imilenze ibanzi ububanzi. Thatha iibhokhwe ezandleni ezisezantsi, iintendelezo ezimele zijongene nomzimba. Phakamisa enye yee-bumbbell ukuya ehlombe, uguqa ingalo elugqeni, ngelixa ungatshintshi isikhundla sesandla (akufanele sitshintshe okanye sitshintshe). Emva kokuba ufike kwindawo ephezulu, phantsi isandla sakho (ngokukhawuleza, kungekhona
ukuwahla). Phinda ngelinye icala. Yenza iiseti ezi-3 zeziphindwe ezili-10. - Ukubopha kwezandla kwibloko. Ukwenza umsebenzi, lungisa i-D-handleles nganye kwiicandelo. Thatha utyando oluvela ngaphantsi, ukhombe izandla zakho. Yima phakathi kwemilenze yomatshini phakathi (njengendlela yokukhetha, ungahlala phantsi). Thatha umoya okhulu kwaye ubambe umoya wakho. Njengoko uphumelela, welula iingalo zakho uze uthathe iingalo entloko yakho, uguqe izibonda zakho. Xa iintendelezo zingasentla kwinqanaba le-bicep, hlalani imizuzwana emibini, ngokugqithiseleyo ukucutha imisipha. Emva koko, thabatha umoya ophezulu uze ubuyele kwindawo yokuqala.
Ngexesha lokuzilolonga, qiniseka ukuba umva wakho uphelele kakuhle, amahlombe akho aqondiswe, kwaye imilenze yakho kunye nomzimba wakho uzinze kwindawo enye kwaye ungahambi.