Ukujonga kwiifoto zabo, abafazi basoloko behlala bengonwabi ngezandla ezibonakala zizele ngokupheleleyo, ingakumbi ukuba zixinzelelwe emzimbeni, kwaye zingasuswa. Ngokuxhomekeka kwiinjongo zakho, ukunciphisa umthamo weengalo zakho kuya kunceda ukusetyenziswa, ukutya okunomsoco okanye uluhlu olupheleleyo lwezinyathelo.
Indlela yokunciphisa umthamo wezandla?
Ukuba awukhangeleli ngokupheleleyo, kwaye izandla zakho zihlala kwiimeko eziqhelekileyo-mhlawumbi umcimbi weetoni ezibuthathaka. Ngenxa yoko, i-forearm iyaba yincithakalo xa ixinzezelwe emzimbeni, ebonakala kwiifoto ibonakala ingenakucala. Kule meko, kufuneka nje usebenze ngezandla ngezandla ezingqungquthela, esiza kuziqwalasela ngezantsi.
Ukuba unomlinganiselo othile wobunzima obuninzi, kwaye izandla zakho azikho indawo yodwa yengxaki, ke kufuneka ugxininise ukutshisa kweoli, kwaye ke uyenze ukuphucula ithoni ye-muscle. Kule meko, uyanconywa ukuba utshintshele kwisondlo esifanelekileyo ukunciphisa ipesenti yeeseli ezinamafutha, uze uxhume kwaye usebenzise.
Indlela yokunciphisa ngempumelelo umthamo wezandla?
Kwimibuzo yendlela yokunciphisa inani lamahlombe kunye neengalo, ukondla akunakunakunyuswa, kuba umbane ongenakwenzeka unganakwenzeka, kwaye umzimba ngokwawo uza kugqiba ukuba iiseliti ezinamafutha ziza kutshisa kuqala. Ngaloo ndlela, ngaphandle kokuya kokutya okulungileyo, umane unyanzela umzimba ukuba ulahle umqolo weoli, kwaye akukho msebenzi oya kunceda.
Isondlo esifanelekileyo sokulahleka kwesisindo kufuneka sifane nale cwangciso:
- Ukutya kwasekuseni - amaprotheni + amafutha + amaqabunga e-carbohydrates (umzekelo, iqanda elibilisiwe, iphariji ye-porridge ene-spoonful yeoli e-linseed, itiye).
- Isidlo - amaprotheni + amafutha + ayenzixhobo ze-carbohydrate (buckwheat kunye nenkomo kunye nesaladi yamakhukhamba ngebhotela).
- I-snack-protein + amafutha (itiye kunye noshizi).
- Ukutya isidlo - iprotheni + fiber (umzekelo, intlanzi kunye nemifuno).
Ukutya ngaphakathi kwesi sikimu, uya kunciphisa ubunzima bomzimba wakho nge-0.5 - 1.2 kg ngeveki, kwaye unokukutshatyalalisa ngokulula indawo zengxaki.
Indlela yokunciphisa inani lezandla ekhaya?
Kwimeko apho ingxaki imisipha, okanye ukuba sele sele ulandelelanise ubuninzi beoli, kukufanelekile ukudibanisa ukuzivocavoca kwezandla. Kukulungele ukusebenzisa i-dumbbells ye-2k kg kwaye uyitshintshe njengoko ilula kakhulu kuwe.
- Ngexa umile, shenxisa phambili
Ama-degrees angama-30, ukugoba ingalo kwiingqungquthela, iindlovu zikhangele phezulu, ezandleni zezithambile. Yenza iimphambili zijike ngezinga elinzulu lomzuzu 1. - Ngexa umile, phonsa iingalo zakho kunye neengqungquthela ezingaphezulu kweentloko zakho uze uzibophe ezinqeni ukuze i-dumbbell ibekwe emva kwentloko yakho. Ukwenza i-flexion kunye nokwandiswa kwezandla ngelixesha elinzima lomzuzu omnye.
- Ukukhohlisa, sasaza izandla zakho kunye namaqhekeza emacaleni. Sika kwaye usasaze iingalo zakho, ulungele phantsi kwiinqumlo, phambi kwakho kwinqanaba lemehlo kwinqanaba elinzima lomzuzu omnye.
Ukuzalisa ubunzima ngokupheleleyo, unokuphinda uphinde uphindwe kabili ngokuphindaphindiweyo ukususela ekuqaleni, ingakumbi ukuba kulula.