Ukuzivocavoca kwezandla ezincinci

Amantombazana amaninzi azama ukuluhluza, acamngca kwiinqeni kunye nasezinqeni, ezize zonakalise iifoto, azivumeli ukuba zivumelane neebhulukhwe zakho ezizithandayo. Kulo mzabalazo, bambalwa abantu bacinga ukuba izandla ezinkulu, ezinamahloni azifaki kumfanekiso wecala. Ukuzivocavoca kwezandla ezincinci - le nto inyanzelekileyo yinkqubo yokuzilolonga.

Ngaba uqeqesho lokulahleka kwesisindo lusebenza kakuhle?

Amantombazana amaninzi ayithandabuze ukuba ubunzima bokuzivocavoca izandla ziya kunceda. Enyanisweni, ukwenzela ukunciphisa ubunzima, akunandaba nokuba yiyiphi inxalenye, kubalulekile ukuthatha amanyathelo athile ngexesha elilodwa, kwaye kungekhona nje ukwenza okuzivocavoca. Oko kukuthi, ukuba udla ukutya okukhawulezayo kwaye wenze ukuqeqeshwa - awuyi kuphucula imeko. Kodwa ukuba unqumle ukutya kwakho, udle, ukhuphe ukutya okunamafutha, iiskese, ikhuki kunye neesekese - iziphumo aziyi kugcina ulinde.

Ukuxakeka kokuzilolonga kwemisipha yezandla kunefuthe, kubalulekile ukuyenza rhoqo, ubuncinane kathathu ngeveki. Ukongezelela, kuya kuba mnandi ukwengeza intambo ekhuthaza ukutshisa kweoli kunye nokusebenza ngezandla, okanye ukuqhuba (kwiimeko ezimbi kakhulu - ukuqhuba ekhaya kwikamelo elomoya). Ezi zenzo kufuneka zenziwe imihla ngemihla okanye ubuncinane ama-3-4 ngeveki kwimitha engama-20 ukuya kwe-30 (kunye ne-1-2 respites).

Ukuzivocavoca kwi-Inside Hand

Ininzi yamantombazana inomdla kwimisebenzi yokuqinisa izandla ukusuka ngasemva okanye ngaphakathi. Oku kuchazwa ngokucacileyo: iisiphako kule nxalenye yesandla aziqhelwanga kakhulu kwizinto eziphilayo. Yingakho xa uthatha yonke imilinganiselo yokulahlekelwa isisindo, awukwazi ukuwutyeshela inxalenye ebalulekileyo.

Kukho ukuqhuba kakuhle kwezandla kule ngxenye:

1. Ukuzivocavoca ukulahlekelwa isisindo emva . Sukuma ngokukhawuleza, uze uthabathe i-dumbbells kwaye uncike phambili, ugcine umgca wakho. Izandla zigoba kwiindawo, iintendelezo zikhangelane. Yenza ngokukhawuleza, ukunyakaza okukhulu kunye nezandla zakho, ungabonakali kwiindawo zokuhamba kwaye ubuyele kwindawo yokuqala. Phinda 1-2 imizuzu (kuxhomekeke koqeqesho lwakho).
2. Ukuzivocavoca ngezandla ze-saggy . Hlala phantsi, wabeka isihlalo emva kwakho. Ukuncibilika phantsi kunye nezithende zakho, faka izandla zakho esihlalweni sobuhlalo kwaye uqonde iingalo zakho. Iingqungqelo zijoliswe ngasemva, kungekhona kumacala. Ukusuka kule ndawo, bhinqa kwaye ungaguquli iingalo zakho. Yenza ezo "zi-push-up" ezinamaxesha angama-10-20.
3. Ukuzivocavoca ukunciphisa izandla . Ukunyuka ngamadolo ngokuhamba ngokukhawuleza ngenye yezindlela ezifanelekileyo zokuzivocavoca. Nangona kunjalo, kufuneka uqiniseke ukuba izibonda azibopheli kumacala, kodwa zisondele kumzimba.

Ukwenza uqeqesho olunjalo lwezandla ezilungileyo, uqaphela ngokukhawuleza indlela ukubonakala kwazo kwaqala ngayo ukutshintsha. Ngokuqhelekileyo izifundo ze-3-4 eziqhelekileyo ngeveki, uza kubona iziphumo eziqaqambileyo ngenyanga.

Ukuzivocavoca ukulahleka kwesisindo esiphuthumayo

Nangona kunjalo, nantoni na into ongayithethayo, ukusetyenziswa ngokusemgangathweni kwezandla ezipheleleyo kuyinkqantosi eyahlukileyo. Yaye ukuba ichazwe kwicandelo elidlulileyo i-push-ups liya kunceda ukubuyisela izandla zakho ngasemva, ngoko Ingqungquthela evumelekileyo iyenzela izandla ngokupheleleyo. Ngoko, kufuneka ukhethe okukhethwa kwinqanaba ngokukhawuleza:

1. Ukunyusa malunga nodonga. Gcoba udonga ngezandla zakho uze wenze i-push-ups-amaxesha angama-10 ajikeleza emva kwe-20 - ngendlela eqhelekileyo. Oku kufuneka kwenziwe kwinqanaba elinokukhawuleza. Phinda kwakhona iindlela ezimbini.
2. Ukunyuka emva kwehlalo (isfa, isihlalo). Yima kwindawo ehleliweyo yefenitshala, ephantse ekuphakameni kwakho. Imilenze kunye nomva kufuneka ibe ngumgca omnye. Yenza i-push-ups-amaxesha angama-10 ajikeleza emva kwe-20 - ngendlela eqhelekileyo. Phinda kwakhona iindlela ezimbini okanye ezintathu.

Ukuthabatha ngokupheleleyo, uya kwenza izandla zakho zihle ngexesha elifutshane kakhulu.