Ukuba ukusetyenziswa kwangaphambili kunye nezandla zetekisi zazisetyenziswa kuphela ngabantu, ngoku i-half half human of humanity does not disverse to get hands, elastic and handsome. Imfashini yeengubo ezingenagxa lokuxhamla kunye neentonga ezivulekileyo yinto eyongezelelweyo. Ukongezelela, ukuzilolonga ukwenza izihlunu zezandla zilula, kwaye emva kokufumana iindidi ezinobungqingili obuhle, unokuzibandakanya ngokungapheliyo ekuziphuculeni.
Siza kuqeqesha imisipha emibili: i-biceps kunye ne-triceps. Ekubeni, ubunzima obunzima bokuzilolonga kwezandla kunye noqeqesho oluqhelekileyo luya kukuvumela ukuba ufumane isimo esifanelekileyo sesandla ngexesha elifutshane kakhulu.
- Ukuzivocavoca ukupompa izandla zakho. Sukuma uqonde, usasaze amahlombe akho, vele uguqe ngamadolo akho, uthathe iidumbbell ezandleni zakho. Izandla ziphantsi ngokukhululekile emzimbeni, iintendelezo zijongana. Gcina iingalo zakho kwiingqungquthela ukuze izandla zakho ziboniswe kuwe. Izibhambano azixhomekanga, zixinzeleleke kumzimba. Phinda izihlandlo ezimbini ezi-10-15.
- Ukuzivocavoca amandla esandla. Sukuma uqonde, usasaze amahlombe akho, vele uguqe ngamadolo akho, uthathe iidumbbell ezandleni zakho. Izandla ziphantsi ngokukhululekile emzimbeni, iintendelezo zijongana. Yenza umsebenzi ofana nowasekuqaleni, kodwa gubungula iingalo zakho kwaye ungaziphendulela kwakhona. Phinda 2 iindlela ezili-10-12.
- Umsebenzi osebenza kakuhle kwizandla. Hlala kwibhentshi, ibhokhwe yesandla esinye sifakwe ngaphakathi kwethanga lomlenze kwicala elinye. Ukwenza i-flexion nokwandiswa kwalesi sandla kunye nesigxina kwisantya esilinganiselweyo. Phinda ngokufanayo ngesinye icala. Ngaba iiseti ezi-2 zamaxesha angama-15.
- Umsebenzi osebenzayo ezandleni. Sukuma uqonde, usasaze amahlombe akho, vele uguqe ngamadolo akho, uthathe iidumbbell ezandleni zakho. Izandla ziphakame ngaphezu kwentloko yakho kwaye zibophe, zikhomba iingqamlezo zakho kumacala. Gxininisa iingalo zakho ngokuzenzekelayo uze ubuyele kwindawo yokuqala. Yenza i-2 iindidi ezili-15 nganye.
- Enye yeendlela ezifanelekileyo zokusebenzisa izandla. Sukuma uqonde, usasaze amahlombe akho, uguqa ngamadolo, uthathe izibhulu ezandleni zakho, ugobe malunga nama-degrees ama-45. Izandla kunye nomzimba, iintendelezo ezijongene nazo. Gcobhoza izandla uze wenze ukongezwa ngezandla zombini zangexeshana. Yenza i-2 iindidi ezili-15 nganye.
- Ziziphi iindlela zokuphambanisa izandla zakho? Ewe, ukuxhoma. Sukuma uqonde, usasaze amahlombe akho, vele uguqe ngamadolo akho, thabatha enye idumbulu ezandleni zakho. Phakamisa izandla zakho phezulu. Ukusuka kule ndawo, yenza isandla sokuguqa emva - iinqumlo kufuneka zihlale kwindawo, kwaye i-brushes iyahamba emva kwentloko. Umzimba awuthathi inxaxheba, awutshintshi. Yenza i-2 iindidi ezili-15 nganye.
- Phambi phambili, ugcine umqolo wakho uphawule, uphinde uphakamise isandla sakho emadolweni. Esinye isandla sibopha ukuze i-elbow ibuyiselwe, kwaye i-dumbbell itholakala kwinqanaba le-armpit. Ngaphandle kokutshintsha isikhundla se-forearm, ungaguquli ingalo elugqeni uze ufumane umgca ochanekileyo. Palm at
Khangela kuwe. Yenza i-2 iindidi ezili-15 nganye.
Ukwenza uqeqesho olunjalo lweengalo zendlu, unokufumana izandla ezithandekayo kwinyanga nje kuphela, ongagqithisiyo kwiifoto kwaye ungazongezi kwiminyaka yakho. Musa ukulibala ukuba nayiphi na isandla esisebenzisayo, abayi kuba neziphumo xa ungayenzi rhoqo. Amabini okanye kathathu ngeveki - ubuncinci bakho ubuncinane.
Ukongezelela, kubalulekile ngaphambi kokuqala koqeqesho ukuqhuba ubuncinci obunokuqala ukufudumala, owakhumbulayo ukusuka kwiminyaka yesikolo. Oku kuya kunceda nje kuphela ukukhusela ukulimala, kodwa ukulungiselela izihlunu kunye namalungu ukuze kube nomthwalo ozayo.