Ngoku, xa iifoto ziba mania jikelele, izixhobo zokusebenzisa izandla zibaluleke kakhulu. Mhlawumbi waqaphela ngaphezu kweyodwa ukuba banokuphanga njani umfanekiso, kuba babonakala banzi. Ngenxa yokuba imisipha ayifanelekanga, isandla asibambe isimo, kwaye, ecinezelwe emzimbeni, akabukeka ekhangayo. Ukuyicombulula le ngxaki ilula: kufuneka nje uqale uqeqesho.
Izenzo ezifanelekileyo zezandla
Ayikho imfihlelo eyona nto ibhetele kwaye ngexesha elifanayo izenzo zokulula zezandla ziyi-exercises kwi-bar. Nangona iibhanse zingabinokuphucula imeko yeemisipha zakho, kwaye ukuba unako ukuzikhupha amaxesha amaninzi, kwimihlaba - cinga ukuba izandla zakho zisesimweni esihle!
Nangona kunjalo, akubona wonke umntu unalo ithuba lokufunda. Abanye banamahloni ukuba baphume ukuqhuba umsebenzi kwisitrato, kwaye akukho ndawo yokubeka i-crossbar, abanye nje abanomonde okwaneleyo ukufumana iziphumo ngenxa yokuqeqeshwa okubuhlungu.
Kwaye kunjalo, ukuba unqumle, kuya kukwanela ukwenza umsebenzi omnye - ukukhupha ukusuka emhlabathini. Ukubamba iqhosha kwi-crossbar ekuphakameni kwentloko, kwaye ngokucophelela, ngaphandle kokuxumla, ngesandla esinye kuphela, shenxisa i-chin yakho kwi-bar engqamlekileyo, uguqe izibonda zakho. Yenza lo msebenzi. Ngamaxesha amaninzi njengoko unako rhoqo ngosuku. Zama ulwahlulo oluhlukeneyo-oluchanekileyo, uguqule kwaye luxube. Ukusebenza okusisiseko kwezandla kusebenza kakhulu kwaye kuncedo kwimisipha.
Izenzo eziphumelelayo zezandla
Izenzo ezininzi zokwakha umzimba zenzelwe amadoda, njengokuba abafazi bathambekele ekugqibeleni ukuqeqeshwa kwezinye iindawo. Nangona kunjalo, amaninzi awo afanelekileyo kwabasetyhini, ngakumbi xa ukhetha ezo zinto zenzelwe i-triceps (emva kwezandla). Ngulo mhlaba okhula ngokukhawuleza kwaye ungathandeki.
Ngoko, ukusetyenziswa ngamandla kwamandla ezandla:
- Qala ngemfudumala yendabuko-ukuguqula idibanisi yesandla ezili-8 kwinqanaba ngalinye, ngoko-i-elbow, kwaye emva koko-umxhelo wegxala. Ekugqibeleni, gubungula izandla.
- Ukuphela kokufudumala kufuneka kube lula. Yima kwizwane zakho, pha kamisa iingalo zakho ngaphezu kwentloko yakho kwaye ululale kangangoko kunokwenzeka.
- Hlala esihlalweni, gcina izandla zakho esihlalweni, uze unciphise izikhwelo zakho phantsi. Ncipha kancane uze uphakame. Lo msebenzi kufuneka wenziwe ngokuthe ngcembe kwaye ngenyameko.
- Thabatha i- dumbbells , uhlale esihlalweni, cinezela amaqhosha emzimbeni. Gxobha iingalo zakho ngokukhawuleza kwaye ungaguquki - uphakame uze uhla. Yenza iiseti ezi-3 ezili-10.
- Thatha ingqungquthela esandleni sakho, uhlale esihlalweni, ingalo yakho yeengalo kwiingqungquthela ezingxenyeni zangaphakathi zentsanga ngasekudolweni kwelinye icala. Bend kwaye ungayiguquli ibhola. Yenza iiseti ezi-3 ezilihlandlo ezili-10, uze uphinde ulandele enye enye.
- Thatha kwizinto eziyinkimbinkimbi kunye nokuzilolonga kwezandla kunye nebar. Ukuma, iinyawo zengxowankulu ububanzi ngaphandle, imilenze egobileyo, umzimba uqubuzela i-perpendicular kwimilenze, iphantsi ekholweni, iingalo zixhoma ngokukhululeka phantsi-i-barbell, ibha okanye umzimba. Yiphakamise ngokukhawuleza emilenzeni, uguqe izibonda, kwaye unciphise. Yenza iiseti ezi-3 ezili-10.
- Yima kuzo zonke ezine, ukusuka kule ndawo ukulungisa umzimba ukusuka entanyeni ukuya emadolweni. Yenza i-push-ups ukusuka emadolweni yeendlela ezi-3 ezili-10.
- Ekugqibeleni, udinga ukunweba ngezandla: Ukugoba kwesandla sokunene kwi-elbow uze uphakamise, ushiye i-elbow entloko. Emva koko gweba ingalo yakho yokunene, uze uthathe kwicala lasekhohlo phambi kwakho, ucinezele emzimbeni wakho ngesandla sakho sobunxele. Phinda isandla sesibini.
Ukusebenzisa olu bunzima rhoqo, uya kufezekisa lula ukuphuculwa kwezandla zakho. Ngoku baya kujonga i-slim kwaye bafanele kwaye abayi kuphinda bachithe imifanekiso yakho!