Ukumangalisa kuzomenza imisipha kanye nokuqiniswa kwemisebenzi kusebenze, kodwa kuhle kakhulu kumisipha ebhande lehlombe, elisemantombazaneni amaningi abuthakathaka. Kuzohambisana nabaqalayo. Uzobona lokhu uma wenza izinkinga zethu izikhathi ezingu-2-3 ngesonto. Uma uthola kunzima ukwenza umsebenzi njengoba kuchazwe, vele ulungise ukungezwani. Ukuma kwi-exertube, hamba eceleni bese uyithukulula kancane, noma esikhundleni sezandla ezimbili, thatha eyodwa kuphela.
Enye yemishini elula kakhulu yezemidlalo, okuyinto ethintekayo futhi eqinile i-rubber tube enezibambo ekugcineni. Umbala we-exertube, njengombuso, ukhuluma ngesilinganiso sokuphikiswa okunikezwa yi-projectile enikeziwe. Uhlelo olulodwa lokubhaliwe alukho, noma kunjalo, okwesibhakabhaka ngokuvamile lunikeza umthwalo obuncane, okuhlaza kuncane kakhulu, kulandelwa obomvu, okwesibhakabhaka nomnyama. Ngakho-ke, basebenzisa lezi-projectiles ezinhlobonhlobo zezinhlelo, kusukela ekuvuselelweni emva kokulimala kumapilati nokuqeqeshwa kwamandla abadlali abaqeqeshiwe. I-absorber ye-Rubber eshaqekayo yindlela ehle kakhulu yokuziphakamisa kwezindleko namahhala. Kubandakanya ngoba ikuvumela ukuba ulayishe imisipha ngendlela ehlukile, okusho ukuthi, uma kunesidingo, ukunqoba i-plateau yokuqeqesha futhi nje ukuhlukanisa izigaba zempilo. Kuye, ungenza iziqu eziningi ezahlukene zokuzivocavoca ukuthuthukiswa kwemisipha yamantombazane, ukuma noma ukuhlala kuyo, ukuphonsa phezu kokusekelwa okuhleliwe, ukuqeqeshwa ngababili ...
Izikwele ngokugoba kwezandla
Imisipha yemilenze, izintambo nemisebenzi ye-biceps. Yima izinyawo zakho ububanzi bekhanda, izinyawo phakathi kwe-absorber eshaqisayo, esandleni ngasinye uthathe isibambo se-projectile. Ukuthatha isifuba emuva, uphonsa ku-squat endaweni lapho izintambo zizofana khona, futhi ngesikhathi esifanayo ugobe izingalo zakho ezinhlangothini. Buyela esimweni sokuqala, phinda. Yenza ama-2-3 amasethi okuphindaphindiwe ka-10-15. Uma wenza ama-sit-ups nokuhlaselwa, qiniseka ukuthi uguqa amadolo emilenze egobile ekugcineni kokuhamba, hhayi ukuvukela ngaphesheya kokubonakala kwezwane.
Amapulangwe ane-diversion of the hand
Imisipha yemilenze, izibhamu, imisipha ye-deltoid isebenza. Hamba ngakwesokudla unyawo phakathi kwe-absorber eshaqisayo, kwesokunxele thatha isinyathelo esikhulu emuva bese uyibeka emlenzeni. Thatha umshini wokumangalisa wesandla ngakwesokunene. Uwele emgodini, uqondise idolo elifanele phansi bese udonsela isandla sokunene ohlangothini uze uhambisane nesitezi. Buyela emuva bese uqala isikhundla. Phinda izikhathi ezingu-10-12, ushintshe unyawo ngendlela elandelayo. Yenza amasethi amabili ngomlenze ngamunye.
Ngakwesokunene nangenkinga
Imisipha yemilenze namadokodo, imisipha ye-deltoid isebenza. Beka izinyawo zakho izikhathi eziphindwe kabili kunamahlombe akho, izinyawo zakho ziphenduke kancane, ngakwesobunxele-phakathi kwe-absorber shock. Thatha isibambo se-projectile ngakwesokunene, wabeka ngakwesobunxele ebhande. Ukuveza ohlangothini, ukuguqa ngamadolo afanele bese udonsa izingalo zokumangalisa ezandleni ze-shoulder shoulder. Buyela esimweni sokuqala bese uphinda. Uma ukuvivinya umzimba kunzima kakhulu, shiya kuphela isibambo esisodwa se-projectile esandleni sakho. Ngendlela elandelayo, qala umsebenzi ngokunye. Yenza izinqola ezimbili zokuphindaphindiwe ezingu-12-15 kusiqondiso ngasinye.
Yenza ukuthambekela ngesandla esisodwa
Imisipha yomsebenzi wangemuva. Beka unyawo lwakho lokunene phakathi kwe-absorber eshaqisayo, ngezinyawo lwakho lwesobunxele uthathe isinyathelo esibanzi emuva. Bhonqa ngamadolo kancane bese ugoba phambili ukuze ingxenye engaphezulu yomzimba ivame ukufana. Thatha isandla sokunxele isandla exertube, futhi ilungelo lixhomeke phezu kwethanga. Ngenkathi ugcina isikhundla somzimba, qinisa izingalo zokumangalisa okwesabisa emhlathini wezinyosi, uqondise i-elbow emuva naphakathi nendawo yangemuva. Buyela esimweni sokuqala bese uphinda. Ngendlela elandelayo, qala umsebenzi ngokunye. Yenza amaqoqo amabili okuphindaphinda angu-15 ohlangothini ngalunye.
Ukwandiswa kwesandla ku-triceps
I-triceps, imisipha yamathanga nama-button asebenza. Vuka imilenze yakho kabili ngobubanzi njengamahlombe akho, vula izinyawo zakho engeni lika-30-40 degrees, emuva kwakho ngqo. Thatha isibambo esisodwa se-projectile ngakwesokunene, usidonsa futhi uguqe umlenze, uthathe umfutho wokumangalisa ngemuva kwakho, ubambe ngesandla sakho sobunxele ezingeni lesikhumba. Manje hlalani phansi (ekugcineni amaphahla ahambisana nendawo bese enza ikona elifanele ne-shank) futhi ngesikhathi esifanayo uqondise isandla sokunene. Buyela esimweni sokuqala, phinda. Ngendlela elandelayo, qala umsebenzi ngokunye. Yenza izikhathi ezingu-3 zeziphindaphinda ezingu-12-15 kusiqondiso ngasinye.
Ukubeka unyawo lwakho ohlangothini
Imisipha yamathambo isebenza. Yima phakathi kwesimangalo sokushaqeka, ububanzi bezinyawo ububanzi ngaphandle. Isandla sesobunxele, sithathe eceleni, usiphakamise ezingeni lehlombe, thatha ingalo yokumangalisa ngakwesokunene. Dlulisela isisindo somzimba ngakwesobunxele sakho, bese udonsa ngakwesokudla ohlangothini ngokuphezulu ngangokunokwenzeka, udonsa umshini wokumangalisa futhi udonsa isibambo esivumelwaneni se-hip. Gcina ibhalansi nesimo sokuqala se-pelvis. Ukubuyela esimweni sokuqala, wehlisa umlenze ekuthinteni kokukhanya phansi. Yenza izindlela ezingu-1-2 izikhathi ezingu-15-20 zohlu ngalunye.
Ukushintshaniswa komzimba kulandele emuva
Imisipha yomsebenzi wokunyathelisa. Hlala phansi, welula imilenze yakho uphinde uwahambise emilenzeni engezansi, ugijimise ukunyanyiswa kwezinyawo. Ukubuyisa emuva, ukudlulisela isisindo somzimba engxenyeni engenhla yamathambo. Thatha izingxube ze-projectile ngezandla zombili bese uzibamba ezingeni lesifuba. Khipha u-loin, udwebe esiswini. Ngenkathi ugcina isikhundla sekhanda, vula umzimba ngakwesokudla kuya kwesobunxele. Lokhu kuzoba ukuphindaphinda oku-1. Gcwalisa amaqoqo amabili okuphindaphinda okungu-10.
Ibhentshi kusuka esikhundleni sokuhlala
Imisipha ye-Deltoid ne-triceps isebenza. Hlala ngemilenze yakho ihamba phakathi kwe-absorber shock, thatha ngesandla ngasinye isibambo se-projectile bese uphakamisa kancane ngaphezu kwezinga lamahlombe, izintende zibheke phambili. Ukungafihli izandla zakhe ezinhlangothini, ziphakamise phezu kwekhanda lakhe. Ungaphenduli, ungaphakamisi amalunga ehlombe. Buyela esimweni sokuqala, phinda. Yenza izinqola ezimbili zokuphindaphindiwe ezingu-12-15.
Kuthambekele ekufubeni esifubeni sokuhlala
Imisipha engemuva nangemuva emsebenzini wehlombe. Hlala uqonde, imilenze yande phambi kwakho futhi iguqe kancane emadolweni. Phonsa i-exertube ngezinyawo bese uthatha isibambo se-projectile esandleni ngasinye: umugqa wezandla uqhubeka nomugqa wokumangalisa. Bamba izibambo kuwe, ukhombise izinkalo zakho futhi uthathe amahlombe akho. Buyela esimweni sokuqala. Phinda. Yenza izikhathi ezingu-2 izikhathi ezingu-12-15.
Ukulungiswa kwezikhali emathafeni
I-Triceps isebenza. Njengoba unyawo lwakho lwesokudla unyathelo phakathi kwe-exertube, thatha isinyathelo esiphansi kwesokunxele futhi usibeke kuso. Bhonqa ngamadolo bese uncike phambili. Ngesandla sakho sokunene, sithele ngokumelene ne-hip, thatha ingalo yesikhwama se-absorber engxeni yesobunxele bese uyiphonsa kuze kube sehlangothini lwe-hip, i-elbow ngaphezulu ngemuva. Ukulungisa isimo sehlombe ne-elbow, qinisa i-triceps ukuqondisa ingalo emuva. Buyela esimweni sokuqala. Unganciphisi isandla sakho ngaphansi kwethanga! Phinda. Kuphindaphinda okulandelayo, landela umsebenzi ngokunene. Yenza izindlela ezingu-1-2 zokuphindaphindiwe ezingu-12-15 kusiqondiso ngasinye.