Ukugqiba ukulahlekelwa isisindo, abantu abaninzi bayaqaphela ukuba ulusu luxhomekeke kwiingalo, kwaye zikhangeleka, zimbi, zimbi. Ingxaki efanayo iya kwenzeka nakwabasetyhini abaneminyaka yobudala. Kukho ukuzikhethela okukhethekileyo okukuvumela ukuba uqine isikhumba sakho kwaye uphambanise imisipha yakho.
Yintoni endiyenze ukuba ndiyenze xa ulusu luxhomekeke ezandleni zam?
Kubalulekile ukuqala ngokufudumala, okuphazamisa imisipha kunye nokwandisa ukusebenza koqeqesho. Iingcali zithi xa uqala ukwenza ukuzivocavoca ngaphandle kokulungiswa, ngoko unako ukuzinzisa izicubu. Unokwenza ukujikeleza kwezibhulu, ukuphakamisa nokuphakamisa izandla kwicala, njl. Ukuzivocavoca ku-3 iindlela, ukwenza amaxesha angama-12-15.
Ubonisa indlela yokususa isikhumba sezandla ezixhomayo:
- Masiqale ngomsebenzi olula, kodwa awunciphisi ukusebenza kwawo. Ukuphunyezwa kwayo, kuyimfuneko ukuthatha iidumbbells , ubunzima obungafaneleki ngaphezu kweekhilogram ezintathu. Thatha iidumbs nge-back back, ekhomba izandla zakho. Gcina izandla zakho emacaleni, ubanike phambili phambili. Umsebenzi - ophethe izandla kwiingqungquthela, kubalulekile ukuwagoba, uqondise i-dumbbells kwisifuba.
- Kubunzima bokuzilolonga kwezandla kunconywa ukuquka lo msebenzi, oqhuba izifundo ze-triceps, kwaye ngenxa yoko, isikhumba sagging is tightened. I-IP-thatha i-dumbbell, enokuthi ibe nobunzima obuninzi. Beka izibhambane emva kwentloko yakho kwaye uzibophe kwiindawo zokukhangela ukuze zikhangele kule ndawo. Umsebenzi - ukugoba kwaye ungaguquli iingalo zakho, ugcine izibhengezo zakho eziphambili kwi-floor. Kubalulekile ukugcina izandla zakho zisondele entloko yakho kwaye uhambe ngendlela enye.
- Ukuba unomdla wendlela yokupompoza izandla zakho ukuze ulusu aluxhomeke, kuyacetyiswa ukuba uqaphele ukuguqula i- push-ups , njengoko baqhuba kakuhle i-triceps. Ukuze wenze umsebenzi, kufuneka uthabathe isihlalo, ume phambi kwakhe ngomqolo wakho, hlala phantsi uze uphumle ngaphaya kwezandla zakho. Imilenze kufuneka iguqulwe ngamadolo, apho i-angle kufanele ibe ngaphezu kwama-degrees angama-90, kwaye ugcine izikhwelo zisondele kwisihlalo. Umsebenzi - ukuphefumula, ukucotha ngokukhawuleza uze ufike kwinqanaba elifanelekileyo. Musa ukuhlala phantsi phantsi. Njengoko uphumelela, vuka.
- Umshicileli waseFransi olele kwindawo ejikelezayo ngumsebenzi owenzela izandla, ukuze ulusu aluxhomeke. I-IP - hlalani kwibhentshi elingenanto, ubeke iinyawo zakho phantsi uze uqoke i-dumbbells. Ekhaya, unokwenza lo msebenzi kumgangatho, uguqa ngamadolo. Izandla ziphakamisa phezulu kwaye zibambe iintsimbi ezingaphezulu kweentloko zakho ukuze iintendelezo zikhangelane. Ngethuba lokusetyenziswa, iinqonga kufuneka zizinze kwaye zisebenze ngekhenketho / ukongezwa. Yenza umsebenzi - ukugoba kwaye ungaguquleli izandla zakho, uzilungise kwindawo ephezulu kwiminithi embalwa.
- Olunye umsebenzi, ukwenzela ukuba ulusu aluxhomeke, luyenziwa kwibhar, kwaye le nto ikhupha. Ukulayisha imithwalo ye-trapezius efunyenweyo, ukuthatha i-crossbar ibanzi. Qinisekisa, udibanisa amacala ehlombe ukuze uthinte inxalenye engaphezulu yesifuba kwi-crossbar. Kufuneka kube nefuthe elincinci kumva, kodwa kufanele liqonde. Khangela ngqo. Ephezulu, hlalani ixesha kwaye unciphise. Ukuze imilenze ingabikho, banconywa ukuba baguqe ngamadolo baze bawele.
Kukho iingcebiso ezininzi ezinokufuneka zicatshangelwe ukwenzela ukuba ngexesha lokunciphisa ulusu alugcini. Ukulahla ubunzima obunzima bude buthathaka, kuba ukulahlekelwa ngokukhawuleza kwesisindo kukuxinzeleleko kumzimba, kwaye oku kubangela ukuba inkqubo yokuvelisa i-collagen ne-elastin iyancipha. Imenyu kufuneka ibe namavithamini amaninzi kwaye, ukuba kuyimfuneko, ungasebenzisa ubunzima ngokwahlukileyo. Kubalulekile ukugcina ukulinganisela kwamanzi kunye nokusela ubuncinane ama-1.5 ilitha amanzi ngosuku. Ungasebenzisa kwakhona iinkqubo ezahlukeneyo zezonyango, zenze i-wraps, njl.