Amaxesha atshintsho, kwaye ngoku amancinci amancinci athile abonakala engabonakaliyo kwabasetyhini. Kwimfashini - enhle, iipodkachenye ezincinci kunye ne-relief relief of the muscles of hands. Yingakho, ngaphambi kokuba ugqoke ingubo ngaphandle kwesongo, ingaphezulu okanye ukukhohlisa ngokubanzi ngentambo yomgca kwelinye icala, kuyafaneleka ukuba uhlolisise ngokwaneleyo i-charm okanye iimpazamo zendawo ebonisiweyo. Ukuba ufumanisa ukuba amahlombe akho akanalo uhlobo oluhle, kwaye izandla zakho zincinci, usebenze kumahlombe akho kunye neendlebe ezinokuzikhethela!
Indlela yokupompa amahlombe akho ngamagqabi?
Indlela ekhawulezayo, elula kunye nelula kakhulu yokwenza amahlombe amahle kukuzibandakanya kunye nezidumbulu. Kule nto, akukho zixhobo ezibiza kakhulu okanye ixesha elide lifunekayo - imizuzu engama-15 ngosuku lanele ukwenzela ukuba amahlombe akho akhangele. Kubalulekile ukuqhuba rhoqo: amaxesha amahlanu ngeveki imizuzu eyi-15, okanye amaxesha amathathu ngeveki imizuzu engama-30. Umthwalo onjalo umthwalo kwaye uza kukuvumela ngexesha elincinci ukufumana amahlombe amnandi.
Kungcono ukwenza okulungileyo kusasa - kunokwenzeka ukuba awuyi kukulibala malunga nokuzivocavoca okanye uvila emva komsebenzi wosuku olukhuni. Ngenyanga uza kubona ukuba iidumbbell zenza ukuba amahlombe abe mhle kakhulu!
Ukuzivocavoca ngee-dumbbells kumagxa
I-Dumbbell icinezela kumahlombe ayasebenza kakhulu. Kodwa ukuba uvele nje uxoxe ngeengqungquthela, akukho nto izakusetyenziswa. Kodwa ukuqeqeshwa okusebenzayo kufuneka kwenziwe ngokwemiqathango - nangona kunjalo, kulula kakhulu:
- I-Dumbbell bench ihleli (ichaphazela i-deltoid, trapezius kunye nezihlunu zangaphakathi zentambo). Hlala kakuhle kwibhentshi okanye isitya esinzima, thatha i-dumbbells ngokubamba phezulu, uguqula iintende, uye uzigcine ephakamileyo. Bhala kwaye ulula izandla zakho phezulu, ulungise. Emva kokuvavanya, sebenzisa. Yenza iiseti ezi-3 zeziphindwe ezili-10.
- Inkomfa ye-Dumbbell nge-twist wists (isebenza ngokugqibeleleyo inxalenye yangaphambili yeentlobo ze-deltoid, inxalenye ye-pectoral muscle kunye ne-triceps). Hlala phantsi, gcina umqolo wakho ngqo, vula iingalo zakho phambili kunye neendwangu zakho. Iingqungquthela zimele ziqhutywe kumgangatho wecala ukuze izicathulo ziphendulwe ngaphandle. Thatha umoya ococekileyo, udibanise i-dumbbells phezulu, ngelixa uvula isalathisi sakho ngama-90 degrees. Ukuba wenza okulungileyo, izithupha zakho zizakujonga ngaphakathi. Emva koko, kufuneka uphumelele. Yenza iiseti ezi-3 zeziphindwe ezili-10.
- Ukuhluthwa kwezandla kunye nezidumbulu kwi-slope (lo msebenzi wokuzihlukanisa - usebenza emva kwemisipha ye-deltoid). Ukuma, iinyawo zecala ububanzi bodwa, iguqa kancane emadolweni, umzimba uhamba phambili, ubuya ubuya, izingalo ziboshwe kwiintendelezo, kwiintendelezo - izilwanyana. Thatha umoya ogqithiseleyo kwaye usasaze izandla zakho emacaleni. Emva koko, yenza umphunga. Ukuba uya kwandula ukunciphisa amahlombe ekupheleni, uya kubandakanya imisipha emininzi ebhankini eliphezulu kwaye wenze usebenze ngakumbi. Yenza iiseti ezi-3 zeziphindwe ezili-10.
- Ukuphakamisa izandla kunye nama-dumbbells (ukukwenza lo msebenzi, usebenza ngaphandle kwenxalenye ye-deltoid muscle). Sukuma uqonde, imilenze ibanzi ububanzi bendawo, ingemuva ikhona, izandla ezandleni zomzimba zincincike kwiintendelezo, kwiintendelezo - izilwanyana. Bhuqa, pha kamisa iingalo zakho emacaleni de
aziyi kufana nomgangatho. Exhale, wehlisa ngezandla zakho. Yenza iiseti ezi-3 zeziphindwe ezili-10. - Ukuphakamisa i-dumbbells phambili ngokukodwa (uphambanisa ngokuphambili kwimizimba ye-deltoid kunye nenxalenye ye-muscle ye-pectoral). Sukuma uqonde, iinyawo ziphakanyiswe ububanzi bendawo, i-dumbbells ibambe izikhwebu phambi kweenyawo. Phunyeza, pha kamisa isandla esisodwa ukuze uhlabe umgangatho, uphume kwaye uphantsi. Yenza okufanayo ngakwelinye icala. Yenza iiseti ezi-3 zeziphindwe ezili-10.
Ngoku ukuba uyazi indlela yokuguqula amahlombe akho ngamagqabi, into eyona nto ayikukudlulela iiklasi kwaye yenza le nto encinci rhoqo.