Kula mabhinqa, ibhande lehlombe kunye ne-thorax zibi kakhulu kunamadoda. Ewe, kwaye yintoni ephosakeleyo ngayo - sele ukwazi ukubuza. Kungakhathaliseki ukuba yeyiphi inqanaba lokuphuhliswa kwemisipha yomgudu kunye ne-Brachial muscle, yiyo le nxalenye yomzimba ephantsi komthwalo ophezulu kwimihla ngemihla (ngendlela, ephakamileyo kunomshicileli malunga nokuba sikhuselekile kangakanani).
Into eyingozi kakhulu kwimisipha ye-dorsal engaphantsi kwakhayo isifuba esihle samabhinqa esikhulu kunesilinganiso. Kule meko, umva wakho awuyikumelana neyure yeeyure ezingama-24 kwaye uqala ukuwa phantsi kobunzima. Isikhundla siya esihogweni, kukho isithinte, intlungu emahlombe, entanyeni, kwi-scoliosis kunye ne-kyphosis. Kwaye konke lokhu kuphela ngenxa yokuba ungafuni ukunikela ingqalelo ekuqeqesheni yakho ngexesha.
Ukuphindaphinda kunye nesilinganisi
Iingcali ezinokuzibonela zithi ukugcina ubuhlungu bemisipha kunye ne-brachial buqhelekile, kufuneka unike inkqubo yoqeqesho kumagxa akho 10-15 imizuzu ngemihla. Nangona kunjalo, ukuba utshintsho kwi-posture luye lwabonakala, uqala ukuva ubunzima emlanjeni, uzive ukhathele kumahlombe - ixesha lokuqinisa umqolo ngeendlela ezibi kakhulu. Kule meko, awukwazi ukwenza ngaphandle kokutyelela i-gym nokusebenza ubunzima. Uqeqesho olunjalo kufuneka "luhlelwe" kuphela kanye ngeveki.
Ukuzivocavoca
Ukuqeqeshwa kwamanqanaba amantombazana namhlanje kuya kufuna i-inventory ekhethekileyo-i-dumbbells, i-vultures kunye nezinye i-gizmos, onokuyithengela ekhaya uze wenze ngokwakho, okanye usebenze "nesinyithi" kwindawo yokuzivocavoca.
- Cinezela u "Arnold" - lo mshicileli uhlezi kunye nama-dumbbells. Sithatha izandla, izikhundla zokuqala - izibhambathiso ezandleni ezithe tye, ziphakanyiselwe kwinqanaba lamahlombe. Iintende ziphendulelwe ngaphakathi. Ukususela kule ndawo, pha kamisa izandla, ulungele kwaye uvele kubo - iiseti ezi-4 zeziphindwe ezili-15.
- Ukusebenzisa okulandelayo, sidinga ibha ngentamo. Bajonge ingqalelo kwi-backset ne-corset ye-muscular, inqeni ayiguquli, isisu sithathwa. Isikhundla sokuqala - sijongene ne-counter, sithatha i-fretboard ngezandla zombini. Sibambe intamo kwinqanaba le-shoulder kwaye sisichukumise xa siphumelela umoya, sitshintshe izandla zethu emva kwentloko - iiseti ezi-4 ze-12-15 ukuphindaphinda.
- Ukuhluthwa kwezandla kunye ne-dumbbells - sithatha ezandleni zombini i-dumbbells, ukusuka kwinqanaba le-hip ehlangene, sigoba izandla ezisezantsi, kwicala lithe ngqo. Xa uphakamisa isikhombiso esincinci. Musa ukuguqula iingalo zakho, izihlunu kufuneka ziphakame ngokunyanisekileyo isisindo sayo - iisethi ze-12-15 eziphindaphindiweyo.
- Ukusebenza kokugqibela, sidinga ibhloko ngesisindo - senza i-wiring ngesandla esisodwa. Ukugxininisa, ngokukhawuleza ukuphakamisa ubunzima obuncinane. Iibhokhwe zibophe, ziphakamise ingalo ukuya kumgangatho wamahlombe - iiseti ezi-4 zamaxesha angama-12.
- Ukusetyenziswa kwangaphambili, ngokungabikho kwebhloko elinomthwalo, kunokutshintshwa ngokusabalalisa ngezandla kunye nezilwanyana ezincinci ubunzima kunye nokuphindaphinda kwama-25.
Imiba ebalulekileyo
Emva kokuqeqeshwa kwamandla emagxeni amabhinqa, kuyacetyiswa ukuba wenze uqeqesho lwama-cardio engama-40. Ngomthwalo onjalo, unokuchithachitha ubuninzi beoli, ukusuka apho, ngokukhawuleza uza kubona ipenki yakho epumped kunye nomva.
Indlela yokuqala kulezi zifundo ozenzayo ubunzima obuncinci kwaye ungacingi. Le ndlela yokufunda, apho ufunda khona indlela yokusebenzisa, okanye ukhumbule kwaye ufudumise imisipha.
Ngaphambi kokuqeqeshwa kwamandla, kubaluleke kakhulu ukuqhuba ukufudumala okupheleleyo komzimba, kwaye unonophelo olukhethekileyo ukunyanga ibhande lephepha. Umxhelo wegxalaba ngowona wesifo esibi kakhulu emzimbeni wethu. Naluphi na ukunyakaza okubukhali kunye nokungavumelekanga kunobungozi kunye nokuphala.
Kwaye okokugqibela: ungabandakanyi ukuzivocavoca emva komsebenzi wakho wemihla ngemihla, ngenxa yokuba umva ungabonakali kwisibuko. Umqolo oqinileyo ufana nohlobo oluhle. Kwaye ngaphandle kokugqibela, unganxibe iingubo zokugqoka ezinzulu kunye nezomzimba ezisezantsi. Ngaba kukufanelekile ukuzincama ubumnandi ngenxa yobuvila?