Amantombazana amaninzi abhekana neengxaki ezinjengezihlunu ezithintekayo ezandleni zabo. Ngenxa yoko, nokuba nomfanekiso omncinane ubonakala bubi. Yingakho kubalulekile ukwazi ukumisa izandla zentombazana ekhaya ukuze ziqiniswe. Kufuneka kuthathelwe ukuba imisipha yoqeqesho kule ndawo ikuvumela ukuba uhlaziye ulungelelaniso olukhoyo lwalo mzekelo, umzekelo, iindawo ezinqamlekileyo kunye namahlombe. Unokuqeqesha izandla zakho kunye nomva wakho.
Indlela yokupompoza izandla zintombazana?
Ekubeni izihlunu ezikuloo ndawo yomzimba aziyiziqhamo, unokufikelela kwisiphumo esifutshane. Akuyimfuneko yokwesaba, ukuba ukuqeqesha ngesisindo esongezelelweyo kuya kwenza umntu ongeyingozi kunye nendoda, njengale njongo kuyimfuneko ukwamkela izondlo zezemidlalo nokusebenzisa ubunzima obukhulu. Unokuqeqesha izandla zakho amaxesha amathathu ngeveki. Kubalulekile ukuba uqaphele ukuba ukuxhaphaza izandla ekhaya, kuba intombazana ibalulekile njalo emva kweenyanga ezi-2-3. Ukutshintsha ubunzima okanye ukutshintsha iindawo ezisebenzayo njengezihlunu ziya kusetshenziselwa ukulayisha kunye nenkqubela phambili. Umsebenzi ngamnye kufuneka wenziwe ngeendlela ezili-15-20.
Njengentombazana ekhaya, phakamisa izandla zakho:
- Ukuphakamisa iidumbbells . Lo msebenzi uhloselwe ukupompa i-biceps. Gula izandla zakho kunye nezilwanyana ukuze iintendelezo zakho zibhekiselele kumzimba. Ngenye indlela, yiphakamise i-dumbbell ehlombe, evula iingalo ukuze isandla sesandla sibheke phezulu.
- Ibhendi yokushicilela eFransi . Zibeke wena kwibhentshini ukuze intloko yakho ibe ngasekupheleni, kwaye iinyawo zakho ziphumle phantsi phantsi ngeenyawo ezipheleleyo. Gcina izithambile kwizandla ezityulweyo, uguqulwe kancane ukuze zibekwe ngaphezu kwentloko yakho. Gubungela / ukuguqula iingalo kuphela kwiingqungquthela, ukulahla iimbundulu ebunzini. Kubalulekile ukukhuphela nayiphi na enye intshukumo.
- I-Push-ups . Ukufumanisa indlela intombazana yokuphambanisa izandla ngayo ekhaya, awukwazi ukuphosa kulo msebenzi, eyona siseko. Thatha ugxininiso lwamanga, ukuze umzimba uphendule. Yehla, ugoba iingalo zakho kwiingqungquthela. Ukuba kunzima ukutshixa-xa ubeka umzimba emzimbeni, ngoko usebenze ngemadolo.
- Ukongezwa kweengalo kunye nezidumbulu . Kubaluleke kakhulu ekuqeqeshweni kuqhutyelwa ukupompa i-triceps, kuba ziyizihlunu ezingaqeqeshelwayo ezenza izinto zibi. Phambili phambili, ugcine umgca wakho. Bendlela iingalo zakho kwiingqungquthela, ubambe i-dumbbells kuzo, uze ucinezele ngokumelene nomzimba. Yenza ukongezwa kwezandla, udonsa i-dumbbells back. Ukuhamba kufuneka kuqhutywe kuphela kwi-elbow.