Ukuphatha okuqinile, noma Ukuthi uphambanise izandla

Ukuthuthukiswa kokuhlanganiswa kwesibindi kuvame ukushiywa kamuva, lapho ukusebenza kuya esiteji esisha sokuyinkimbinkimbi futhi isibindi asinzima imithwalo esindayo. Noma uma umuntu efuna ukufunda ukuma ezandleni zakhe, yenza iziqu ze-acrobatic nge-jerk ezandleni. Uma ungaqeqeshani izandla zakho, lezi zakhi zizophela ukululaza izintambo, imigqa kanye nokuphazamiseka emathanjeni akho. Sithathe ukusebenza okufishane ukuphambanisa izandla zakho ekhaya ngezinga elihlukene lobunzima. Ake siqale ngokulula ...

Esikhathini kukhona amabhodlela! Sifaka amasosha ethu ngezindlela ezingcono

Indlela elula kakhulu, eshibhile futhi ephumelelayo kakhulu yokuthuthukisa amalunga omzimba ukukwenza izivivinyo ngamabhodlela amanzi amanzi.

Ukuze wenze lokhu, thatha ibhodlela phakathi nendawo bese uqala ukugoba-ungafaki ukuxubha. Yenza izikhathi ezingu-20 futhi uye ezinyangeni ezijikelezayo ngaphakathi nangaphandle izikhathi ezingu-15. Ngemuva kwekhasi elilodwa, gxuma ama-brushes bese uphinda umzimba ophindwe kabili.

Amabhodlela e-litrovye afaneleka ukuvivinya umzimba, ukuphambanisa izandla. Thatha phakathi nendawo bese ubamba amabhodlela amanzi endaweni ephephile imizuzu embalwa. Ungafaki i-bicep noma i-frontarm, usakaze lo mthwalo ngokuqinile eduze kwehlangothini lwekhanda. Ekupheleni kwesikhathi, shintsha noma uthathe isikhungo sokugubha eceleni - lokhu kuzokwenza kube nzima ukwenza umsebenzi futhi kuzonikeza umthwalo omkhulu ngesisindo se-1 kg.

Ukuzivivinya isibindi esihlangene kusuka phansi

Sizosebenza ekugcizelelweni kwe-push-ups, okuwukuthi nje ukuguqula akudingeki ukuthi usebenzise ama-biceps, kodwa uhlahlela. Ukuze wenze lokhu, thatha i-bar ye-bar noma ugobe imilenze ngesitsha esitsheni, bese uphahla emlenzeni phansi. Manje sizama ukudiliza ngemuva kwesigcawu emhlabathini ukuze isandla siphumule eminwe. Sifeza izikhathi ezingu-10-15.

Esikhundleni sokuthi "i-lath" ukuxhunywa kwamalunga kufakwe ngenxa yesisindo somzimba. Ngezinga eliyisisekelo, ukusebenza kwe-version elikhanyayo nokubekwa komzimba endaweni engemuva kuyokwenza.

Indlela yokudonsa izandla nge-expander

I-expander iyisiqeshana esimangalisayo esenziwe nge-raber enamandla ngokumelana okuhlukile. Ngokwesilinganiso, intombazane igxuma nge-brush engu-25 kg, ngakho-ke, i-expander kufanele ikhethwe ngombala ofanayo. Isimiso sokusebenza siyinto elula kakhulu: uthatha umjikelezo wenjoloba entendeni yesandla sakho, futhi, ngomzamo omkhulu, vula indandatho ibe yi-oval elonged.

Isandla ngasinye sisebenza izikhathi eziyi-15, bese uvula isikhashana bese uphinda umjikelezo izikhathi ezingu-2-3.

Indlela yokuphambanisa ama-wrists akho nge-powerball?

I-Powerball (i-Powerball) noma umshini wokuqeqeshwa kwesandla samakhanda nje - into emangalisayo ephoqa isikhonkwane kanye nemisipha yesikhombisa ezinsukwini ezingu-3-4 zokuqeqeshwa. Udinga nje ukukhipha intambo ukuqala i-gyro futhi uhlangane nokushaya kwebhola. Ukuzama kokuqala ngokuvamile akuphumelelanga, kodwa okwesithathu uzokwenziwa nakanjani.

Ngemva kwesikhashana i-gyroscope izokusheshisa kwijubane elinjalo kangangokuthi kuyoba nzima kakhulu ukubamba ibhola esandleni sakho, kanti imisipha ye-forearm kanye nesandla kuyoba njengokungathi ithulwe ngokuhola.

Lvl Up: kanjani ukupompa izandla zakho ngama-dumbbells

Lapho ama-simulator gyroscopic enganiki imiphumela, sekuyisikhathi sokuthatha izikhali ezinzima - izimbongolo. Ukuzivocavoca okuphindaphindiwe kufana ne-amabhodlela amanzi. Umehluko esisisindo yisimungulu. Kunconywe kusuka ku-2 kg, ngemuva kwesonto ukwandisa umthwalo ngo-0.5 kg.

Amaphutha Wabaqalayo: Indlela yokugwema ukulimala

Amajoyina avuselelekile futhi avuseleleke isikhathi eside, ngakho-ke kunconywa kakhulu ukuba uhambisane nemithetho elula yokuqeqesha isandla.

  1. Gwema njalo izandla kanye neminwe, wenze imishanguzo yokufudumala imizuzu emihlanu.
  2. Thatha isisindo okulukhuni ukwenza ngalo msebenzi wokugcina izikhathi ezingu-7-5 kumjikelezo owodwa.
  3. Yeka ukuzivocavoca ngesibonakaliso sokuqala sobuhlungu.
  4. Okokuqala, ubophe izibhamu zakho nge-bandage elashekile.
  5. Ake sizame zonke izinsuku zangeviki lokuqala lamakilasi.
  6. Vikela ama-wrists akho ukulimala emzimbeni: ama-bumps, ukusika.

Uma iphutha livunyelwe futhi izandla kufanele zithole ukuthi kungenabuhlungu kanjani, sinikeza isisombululo esifanele ezinkingeni ezinjalo. Ukushisa ikomidi lamanzi bese uhlanza kancane ukuze isandla singabanjwanga imizuzwana engaphezu kwemi-5. Bese ufaka isipuni se-chamomile uphinde udiphe ngaphakathi kwe-decoction yesandla. Ukugeza okunjalo kunciphisa ukuvuvukala.

Yiba nomphumela ofanayo wepardard plasters. Kulezi zinsuku, ungenza imasayard noma ubeke nje esandleni sakho, kodwa akukhathazeki.

Uma imigqa isuswe ngokuqinile, qiniseka ukubopha isayithi lokulimala futhi uzibonise ku-traumatologist. Ngokuvamile, ukwephulwa kwamathambo emasacarpal nama-carpal kuyamukelwa ngokusula, ukususwa kwesikhwama se-periarticular kuthathwa uma kusetshenziselwa ukulayisha ngaphezulu kwezikhali.

Futhi ekugcineni: ngesikhathi sokuqeqesha ukuma ezandleni nezakhi ze-acrobatic ngokugcizelela esandleni, cela usizo kumngani. Kuzokusiza ukulawula isisindo somzimba kanye nesilinganiso sokucindezeleka emajoyini. Uma ungakalungeli, babuze ukuthi bakubuyisele endaweni yabo evamile.