Ukuqhelanisa iziqu

Ukuba usebenze kwi-gym ixesha elide, izihlunu zakho sele zomelele, kwaye ngoku ufuna ukuzinika imida ecacileyo, yabelwe emzimbeni, ngoko uhambo lokuzihlukanisa yinto oyifunayo.

Ukuqhelaniswa okuqhelekileyo okanye okuqhelekileyo kwenziwa kwiimimulators ezikhethekileyo kwaye zihluke kwiqela elinye kuphela leemisipha libandakanyiwe kumsebenzi, oko kukuthi, kubandakanyeka kuzo zonke ezinye izihlunu zomzimba. Ezi zifundo azifanelekanga kubaqalayo, kuba abanaso isistim esaneleyo semisipha.

Ukuziqhelanisa nokuzibandakanya kwenzelwe ngokukodwa ukutshaya, ukunika ukukhululeka nokuma ngendlela efanelekileyo kwimisipha. Cinga ngemisebenzi embalwa ongayifaka ekusebenzeni kwakho. Ngosizo lwabo, uya kuba nekhwalithi ukusebenzela izihlunu zezandla kunye nesifuba.

Ukuqhelanisa ukuzivocavoca kwiibiceps

Phantse nakwiyiphi na indawo, ungayifumana ibhentshi yaseScott, usebenzise iindlela zokusebenzisa iimisipha-i-flex flex of the hands. Ngenxa yokwakhiwa komzulisi, umthwalo kwimisipha yomxube wegxina awukhutshwanga, kwaye uphakathi kunye nezantsi kwebiceps zibandakanyeka.

Uphuhliso lokusebenza:

1. Hlala esihlalweni, i-pelvis ibuyele emuva, i-armpits iphumle kwi-benki, amahlombe agxininiswe emkhatsini.
2. Thatha intamo ephihliweyo ngobubanzi besikhwama.
3. Ukukhupha ngokungahambi kakuhle ngaphandle kwe-jerk, ukugoba iingalo zakho kwiingqungquthela, ngaphandle kokuphosa ibha kwi-chin.
4. Xa ungenelela, yinciphisa ibha kwindawo yayo yangaphambili.
5. Zama ukuzihlalisa, ungazenzeli ezinye izihlunu.
6. Ungazibopheli iingqungquthela zakho ebusweni benqanawa.
7. Musa ukulungelelanisa izandla zakho ngokupheleleyo phantsi, ukuze ungagqithiseli iigname ze-ulnar.

Izinketho zokuphunyezwa:

1. Sebenzisa ibha echanekileyo kunye nobubanzi obubanzi ukunyusa impembelelo entloko yentloko ye-bicep.
2. Sebenzisa ibhadu ephothiweyo kunye nento encinci ukuqinisa isiphumo kwintloko yentloko ye-biceps kunye nezihlunu zegxala.
3. Sebenzisa iidumbs ukusebenzela nganye ibiceps ngokwahlukileyo.

Ukuqhelanisa i-triceps umzimba

Ukuqulunqa i-triceps, ukwandiswa kwezandla kwi-block yokuma ephezulu kulungile.

Uphuhliso lokusebenza:

1. Gamba isithangathi ngokubambelela, iintende ziphendukele phantsi.
2. Iibhokhwe zixinezela ngokumelene nomzimba kwaye zijonge phambili.
3. Isibambiso kufuneka sibe kwinqanaba lesiphakamiso sesifuba - le ngongoma ephezulu yokusetyenziswa.
4. Xa uphuma, kancinci ungaphambuki iingalo zakho, ugcine iingqamlezo zakho kwelinye icala.
5. Ngezantsi, ibhloko liphantse lithinte iinqabetho.
6. Gcina kule ndawo okwesibini, ekuphumeni kwe-inhalation ubuyele kwindawo yokuqala.

Ukutyhilela iimvavanyo zamabele

Kwiyiphi na iholo lemihla ungayifumana kalula iinqwelo ezinokuthi izihlunu zesifuba sangaphakathi nesezantsi zingenziwa ngekhwalithi.

Uphuhliso lokusebenza:

1. Yima phakathi kweebhloko, uqondise izibambo uze uxhomeke phambili.
2. Izandla kulo lonke usebenziswano zincinci kwiintendelezo, iintendelezo ezijongene nomzimba.
3. Gcina izandla zakho ndawonye uze uthinte kwi-exhalation.
4. Kwigalelo, buyela ngokukhawuleza kwindawo yokuqala.
5. Zonke iinyathelo zenziwa ngokukhawuleza ngaphandle kwe-jerks, kwindawo ephezulu kunye nezantsi, ukulibaziseka okwesibini.

Ukuba sele usufumene ubunzima obaneleyo, ngoko-ke iziseko zokuqala kunye nokuzihlukanisa kufuneka zihambe kwiinkqubo zakho zoqeqesho. Zombini ezi ntlobo zincedisana ngokupheleleyo kwaye ziya kukuvumela ukuba ufezekise. Kwakhona, ungalibali ukukhetha izixhobo ezichanekileyo, ukwenzela ukuba wenze okuphindaphindiweyo kwe-12-14, kodwa ukugqibela okuphindaphindiweyo okuphindwe kabini kunikwe ubunzima obunzima, ngoko uza kuzuza umphumo ongcono.