Abaninzi bayaqaphela ukuba ngexesha lezandla ezincinci zisahlala zibi nekhanda le-saggy. Into yokuba le nxalenye yomzimba idinga umthwalo ohlukeneyo, ngoko kuyimfuneko ukwenza isetyenzisiwe sezandla zabasetyhini. Abantu abaninzi bacinga ukuba ukuzivocavoca okunjalo kuya kwenza izitho ezingaphezulu, kodwa oku akunjalo, kuba kufuneka uyenze ngobunzima obuninzi kwaye usebenzise izondlo zokutya. Izenzo ezikhoyo ziya kunceda ukunciphisa inani lamanqatha angaphantsi kunye nokuqinisa ubukhulu besisu. Ndiyabulela uqeqesho, unokufumana umzimba olinganayo ngenxa yoko.
Ukusebenza kakuhle kwezandla ekhaya
Kukho ukuzivocavoca ezenziwa ngokwabo ubunzima, umzekelo, i-push-ups, kunye nokuqeqeshwa okuthe xaxa kubalulekile ukusebenzisa umthwalo owongezelelweyo - iidumbbells. Ukuba akukho nkunkuma ekhoyo ekhaya, sebenzisa iibhotile zeplastiki eziqhelekileyo ezizaliswe ngamanzi okanye isanti. Yenza okuphindwe kathathu ngeveki, ukuphinda ukuzivocavoca ngeendlela ezi-2-3, ukwenza amaxesha angama-12-15. Unokwenza isakhiwo esicacileyo okanye udibanise ukuzivocavoca kwezandla zakho kwisiseko sokuqala. Kufuneka uqalise ngokufudumala ukufudumala umzimba kwaye ukwandise ukusebenza kobunzima. Kule meko, unokukhumbula izivivinyo ezivela kwiprogram yesikolo, umzekelo, ukujikeleza okuhlukeneyo kwezandla, "iMill", ukuxuma nge-mahami, njl. Ubude bexesha elifudumeleyo-imizuzu eyi-10-15. Ukugqiba uqeqesho luyongezwa.
Izenzo ezifanelekileyo kakhulu zezandla:
- Ukunyuka kwamanzi ukusuka eludongeni . Ukuba kunzima ukwenza umsebenzo ukusuka kumgangatho, ngoko olu khetho lufanelekile. I-Pushups inika umthwalo kwiingalo, esifubeni nakumahlombe. I-IP - yimi kufuphi nodonga, uhambe kuyo. Phumla kuyo ngezandla zakho, ubambe izibonda zakho eduze kwesiqu. Umsebenzi - ukuxubusha, qalisa ukugoba iingalo zakho kwiingqungquthela, uqondise umzimba eludongeni. Bhala, buyela kwi-FE. Kubalulekile ukugcina umqolo wakho ngqo ngqo.
- Ukulima ngesandla . Lo msebenzi wezandla ulungele ikhaya, kuba kufuneka kuphela iidumbbell. Ukufumana inzuzo ephindwe kabini, sincoma ukugcina iinyawo zakho ziphakanyisiwe, kwaye oku kuya kubangela ukuba ucaciso lube yingxabano. I-IP - hlala kumqolo wakho, bhinqa imilenze yakho ukuze ufumane ikona elifanelekileyo. Gcina izandla ndawonye phezu kwesifuba, kwaye ke, uzincitshe emacaleni, ngelixa zifanele zenzeke ngokukhawuleza kwiingqungquthela. Ukuchukumisa i-dumbbells kumgangatho akufanelekanga, oko kuya kukuvumela ukugcina uxinzelelo. Emva koko, yenza ukuxuba ngokubuyela kwi-IP.
- Yenza i-dumbbells kwi-chin . Lo ngumsebenzi osebenzayo kwizandla, okanye kunokuba ulandele i-triceps. IP - vuka, ubambe izibhambathiso ezandleni zakho. Umsebenzi - udonsa izibhambane kwi-chin, ukhomba iingqamlezo zakho. Kubalulekile ukuphakamisa amahlombe kunye neengqungquthela, ngelixa iintendelezo kufuneka zibe ngasezantsi.
- Phinda uphendule i-push-ups . Lo msebenzi wezandla ekhaya ungenziwa ukusuka kumgangatho, kwaye kwakhona, ngokugxila ekuphakameni, umzekelo, unokusebenzisa isihlalo. IP - hlala phantsi, thatha izandla zakho, ubeke iminwe yakho emzimbeni. Phakamisa ityala uze ugcine izandla zakho ngqo. Umsebenzi - ugoba iingalo zakho, uhlehlise iintsimbi, kodwa akufanele zichukumise umgangatho. Emva koko, buyela kwi-IP.
- Ukongezwa kweengalo kunye nezidumbulu . Lo msebenzi unikeza umthwalo omhle kwi- triceps . IP - vuka, ubambe ingqungquthela ngaphezulu kwentloko yakho. Izandla kufuneka zifakwe ngokukhawuleza kwiindawo. Umsebenzi - yenza i-flexion kunye nokwandiswa kwiindlovu, kodwa kufuneka ukuba zinyanise, oko kukuthi, musa ukuhamba ngendlela eyahlukileyo. Ukugqithiswa kwexesha ngexesha lomsebenzi wonke kufuneka libe kwindawo ejikelezayo.
Ekugqibeleni, ndingathanda ukuthetha ukuba kubalulekile ukudibanisa ukuvuthwa rhoqo ngokutya okunomsoco, ngaphandle koko akufanele ulindele umphumo omuhle.