Imisipha ezandleni ezingapheleli kwimithwalo, emva kwexesha liba li-flabby, kunye namafutha amaninzi enze le nxalenye yomzimba, ukuyibeka ngokuthobeka, ingathandeki. Kule meko, unakho ukulibala ngempahla evulekile. Kukho iindlela ezilula, kodwa ezisebenzayo zezandla ezenziwa ekhaya ngaphandle kwee-dumbbells nanini na. Ngokuqinisekileyo, ukuqeqeshwa ngaphandle kobunzima obongezelelweyo akusebenzi kakuhle, kodwa ngokusebenza rhoqo unokufikelela kwisiphumo esihle.
Ukuzivocavoca kwezandla ngaphandle kobutyhini besifazane
Ukufumana iziphumo ezilungileyo, kucetyiswa ukuba usebenze rhoqo kwaye kulungile ukuqeqesha kathathu ngeveki.
- Ukunyakaza kwesetyhula ngezandla . Sukuma uqonde, ubeke imilenze yakho ukuze umgama phakathi kwabo ungaphantsi kobubanzi bamagxa. Gcina iingalo zakho emacaleni, uphakamise ukuya kufana nomgangatho. Yenza i-circular motions. Qaphela ukuba ububanzi beembalo ezijikelezayo azikho ngaphezu kwemitha enye. Abaninzi benza impazamo yokugcina umoya wabo, ngoko khawuqwalasele oku. Yenza umsebenzo wemizuzu eyi-15-20.
- I-push-ups . Lo msebenzi wokuqala wokulahlekelwa isisindo ngaphandle kokugqithisileyo unika umthwalo omhle. Thatha ugxininiso lwamanga, ubeke iintende phantsi kwamagxa akho. Yenza i-push-ups, iyanciphise umzimba njengento ephantsi, ngenxa yokuguqa kwezandla kwiingqungquthela. Ekupheleni kwendawo, lungisa imeko kwaye uqonde iingalo. Ukuba kunzima ukwenza umsebenzi kwimilenze eqondileyo, uze uguqe ngamadolo.
- Ukunyuka kwamanzi ukusuka eludongeni . Yima ejongene nodongeni, ngoko kuhamba ngesantya esinye. Gcina imilenze yakho kunye, kwaye usebenzise izandla zakho eludongeni, ukwenzela ukuba zisezingeni lesifuba ebubanzi bamagxa. Nciphise umzimba eludongeni, uguqa izibonda, ukuze ibunzi lithinte udonga. Buyela kwi-PI uze uphinde kwakhona kwakhona.
- Phinda uphendule i-push-ups . Ngenxa yalo msebenzi, ngaphandle kwee-bumbbells, hlalani phantsi uze ufake izandla zakho eduze kweplavis ukuze iminwe yakho ibhekiswe phambili. Bend imilenze ngendlela enjengamathole ajikelezayo. Hamba phantsi ngokuguqa iingalo kwiingqungquthela. Ukwenza i- push-ups ingaphaya ivela kwipulatifomu, umzekelo, ukusuka kwisihlalo okanye kwibhentshi.
- Ukukhupha . Lo msebenzi wezandla ngaphandle kwee-bumbps usebenza ngokusebenza kwi-biceps. Hlanganisa kwibhar, usibambe ngento encinci. Zibophe uze ufike esifubeni sithinte umnqamlezo. Bamba, uze uhambe ngokukhawuleza. Ukuze ugxininise umthwalo kwaye ungayiguquli umzimba, kucetyiswa ukugoba imilenze uze uyiwele.