Ezi zicubu ezinamahlunu azikho, zihlala phantse iyingxenye engaphantsi. Imisipha ephezulu yezihlunu ezinjalo zixutywe ngumbumba we-trapezius. Bathatha inxaxheba ekuzisa ihlombe lomntu emzimbeni, bajikeleze ingalo baze batye ingalo. Ngezihlunu eziphangaleleyo kakhulu, unokwenza ukuzivocavoca echibini , ekhaya okanye kwimivalo engqamlekileyo.
Izenzo ezilula zobudoda obukhulu kakhulu
Imisebenzi eyahlukeneyo yomqolo omkhulu iya kukuxelela indlela yokwandisa ingcinezelo yakho yangemva:
- Enye yeempawu ezifanelekileyo kakhulu zobudaka obukhulu kakhulu obuqhelekileyo, zizinto ezinokuthi zenzeke, ngenxa yokuba ixabiso lazo lilandelayo: basebenzisa amaqela ahlukahlukeneyo njengamaqhinga okuqala. Nangona kunjalo, le mithwalo ihlala isenzo esinzima kakhulu. Emva kwabo, ukubonakala kweentlungu ze- muscle akufakiwe. Ukuba unayo ibha okanye ibha, okokuzivocavoca okunjalo kumasipha aphezulu kakhulu kunokwenziwa ekhaya. Ukuze usebenze ngokufanelekileyo nangempumelelo ngempumelelo, xhoma kwi-crossbar, izandla ngeli xesha zihlala zikhululekile kwaye zilungelelanise, uze uqale ukudonsa.
- Ukulandelelana kweebhloko ezizenzekelayo kuyisisindo esilungile kunye nokulula. Zibeke esihlalweni ukuze izixhobo eziphezulu kunye neentlobo zifakwe phambi kwesifuba. Kwimeko yokuqala, amahlombe kufuneka aphakanyiswe, kwaye iingalo nomzimba uqondiswe ngokupheleleyo, uphumule iinyawo zakho, kunye nesitulo kunye nabaxhasi abakhethekileyo, lungisa izivalo. Inqwenela yayo kukuqala ngento yokuba kuya kubakho ukunciphisa amahlombe, kwaye izahlulo ziza kuthatha le ntshukumo. Misa isikhashana xa ufikelela kwinqanaba lamahlombe, uze ubuyele entanyeni.
Imithwalo yezinto eziphathekayo kwiimisipha ezibanzi ngokusebenzisa izixhobo
- Ukuzivocavoca izidumbu ezigqithisileyo ngokugqithisileyo kunokwenzeka ukuba kuthwale imithwalo eninzi kunye nezilwanyana. Isosi lifana nomgangatho, amadolo aphelile, umqolo uphahla. Iingqungquthela mazibe zibubanzi beehlombe. Susa amacala emagxa, uze udibanise i-dumbbells kwisisu esisecaleni. Kwakhona kulo msebenzi, izandla kunye nezithambile zingatyalwa emacaleni.
- I-Gantry iphosa ngesandla esinye. Beka iinyawo zakho kunye, isilumkiso sisesandleni sakho sokunene, idolo lakho lasekhohlo lisebhentshini. Hamba phambili, waguqa kancane, ngesandla sakho sasekhohlo uhlale ebhentshini. Xa udonsa izixhobo, zibambe kwindawo ephakamileyo yokuphakama. Exhale kwaye unciphise izixhobo.
- Ukuthwala ibhanti kwiibhloko ezingenanto. Lo msebenzi ugxila kwingxenyana engaphantsi kwengalo yomthwalo wonke. Ukuze kusebenze inguqu efanelekileyo, ukusetyenziswa kwezibambo ezifakwe kwinqanaba, kuvumela ukuba ugcine ibrashi kuphela ngokufanayo. Phumla iinyawo zakho kwiplani ekhethekileyo, imilenze ukugoba, ngoku ubambe izibambo kwaye ugobe. Kancinci kancinci isifuba. Izandla zombini kufuneka ziqonde. Thatha iinqwelo zakho kunye namagxa emva kwakho. Thatha isibambo kwisisu uze ubuyisele isibambiso kwindawo yokuqala. Gcina iingqungquthela zakho zishiya emacaleni akho kwaye ungaqhubeki phambili.
- Olunye usebenzo olusebenzayo luyi-pullover kwibhloko. Imithwalo enjalo yomzimba isetyenziselwa ukwenza izidumbu ezininzi kakhulu, kunye nezinye izihlunu zepectoral. Kungcono ukusebenzisa ubukhulu obunzima, kuba ubunzima obunzima buya kunciphisa izinga lokuxinezeleka kwiisistimus muscle. Thatha i-handle ye simulator ngentambo ngokuqhelekileyo kwaye uthabathe intembelo, uhla. Kule meko, amahlombe ahlala endaweni ngaphandle kokunyakaza, kwaye iingalo zihamba malunga nomda. Nayiphi na intshukumo ehlayo kufuneka iqhutywe ngokuphumayo.
