Izandla namahlombe kuyinto ebalulekile kunoma yimuphi umfazi wesifazane. Yiqiniso, kufanele ivumelane nomzimba wonke - ibe nomumo ohlangene ngaphandle kwama-deposit amaningi. Ngokuvamile kufanele sigqoke izingubo ezithwala amahlombe ethu, kodwa hhayi njalo sibaqaphele ngokufanele. Ngenxa yalokhu, bangaba buthakathaka, balahlekelwe amandla, futhi baqoqe amafutha. Ngesinye isikhathi sesaba ukuqeqesha lezi zingxenye zomzimba ukugwema ukwanda kwazo, kodwa sifuna ukuba izingalo namahlombe ethu abe amahle futhi abe mncane.
Kodwa ukwandisa isisindo somzimba wamahlombe, iminyaka yokuqeqeshwa kanzima nezidlo ezikhethekile kuyadingeka, futhi kubalulekile ukuqaphela ukuthi kunzima kakhulu abesifazane ukuba bazuze umzimba wesisindo kunamadoda, okufana nesakhiwo somzimba wesifazane. Ngakho-ke, umuntu akanakulindela ukwanda okukhulu kwevolumu yamasipha. Noma kunjalo, amahlombe ahlelwe kahle angagcizelela kakhulu ukuheha kwakho. Ngakho-ke, sizoyeka zonke ukungabaza futhi siye phansi ebhizinisini.
Ngokuyinhloko, ngenxa yobuhle bezandla zethu, imisipha ye-deltoid iyaphendula, futhi i-biceps (imisipha emibili ehlosekile) kanye ne-triceps (imisipha ekhanda emithathu) idlala indima ebalulekile, ngakho-ke, lapho sikhetha ukuzivocavoca, kudingeka siqaphele ukuthi wonke amaqembu omzimba ashiwo ngenhla abandakanyekile.
Ukuzivocavoca kwezandla.
Kunezinhlobo ezimbili zokuzivocavoca zezandla ezinhle - ngokulinganisela nangaphandle. Njengommeleli wokulinganisa, ngeke sisebenzise izisindo, hhayi imigoqo, kodwa izimbongolo ezilula zokuqina. Ama-dumbbells akufanele abuye alula, isisindo sokusebenza kufanele sikhethwe ukuze ukuphindaphinda kokuphindwe kabili kusebenze kuhlinzekwe ngobunzima. Ngenkathi isisindo esikhulu sezingqungquthela singaphazamisa indlela yokwenza umzimba. Kubalulekile futhi ukukhumbula ukuthi isisindo samagundane singakhuphuka ngamandla amakhulu, lokhu kuzokwenza ukuba imisipha ibe nesisusa esengeziwe.
Ngaphambi kokuba uqale ukwenza umzimba, kufanele uhlale ushisa. Ihlangothini lehlombe liyinkimbinkimbi kakhulu emzimbeni wethu, ngakho-ke kuyadingeka ukuyifudumala kahle. Uma lokhu kunganakwa, khona-ke ungalimala, futhi zonke izigaba zizohamba kahle.
Ukufudumala. Ukuhambisa ukunyakaza okuyiziyingi ngezandla zakho, zama ukufudumala ukuhlanganyela kwehlombe. Gcina izandla zakho ziqondile. Ngendlela efanayo, kuyadingeka ukwelula umhlanganiso we-elbow. Kukhona okunye okukhethwa kukho okufudumele-amaminithi ambalwa okudansa ngamandla kumculo owuthandayo. Lokhu kuzokulungisa umzimba ngokuzivocavoca futhi kuzoba nethemba kulo lonke usuku.
Ukuzivocavoca 1. Lesi esinye sezivivinyo ezilula futhi ezingabizi ongenza noma kuphi futhi nganoma yisiphi umuzwa. Yima ngokuqondile, ubeke izinyawo zakho ndawonye, isisu nezinyawo. Umzimba uhamba phezulu, amahlombe anciphisa, izingalo zibekwe ezinhlangothini emazingeni ehlombe. Amabhulashi kufanele aphakanyiswe, njengokungathi ufuna ukuhambisa izindonga ngaphandle. Kule ndawo, yenza izandla ezingu-8 phambili, futhi 8 - emuva. Ukulinganisa kwendilinga kuzama ukwenza okukhulu ngangokunokwenzeka, ngaphandle kokuphakamisa amahlombe akho.
Okulandelayo, ukuguqa izibhamu zakho, wehlisa izandla zakho, ucabange ukuthi manje uphonsa izindonga ngezingodo zakho. Zizwa indlela yokwelula imisipha kuyo yonke ubude bezingalo. Kulesi sikhundla, yenza imibuthano engu-8 phambili futhi u-8 - ubuye ne-amplitude esiphezulu.
Ukuzivocavoca 2. I- Push-ups - enye yezindlela eziphumelelayo kakhulu zezandla, isifuba kanye nomhlane. Kunezinketho eziningana ze-push-ups. Ungakhetha noma yini oyithandayo, noma yenza konke okunye.
1) Hlala ngamasokisi akho phansi bese ubeke izandla zakho ububanzi bamahlombe akho. Uma u-inhalation kancane kancane wehlisa umzimba njengokuphansi ngangokunokwenzeka phansi, ukugoqa izingalo ezihlangothini. Ekuphumuleni - lungisa izandla zakho. Uma inguqulo ye-classic ye-push-up ihlinzeka kanzima - zama inguqulo elula, encike emadolweni akho nasezintendeni. Ingabe ukuvivinya umzimba izikhathi ezingu-10-15.
2) Squat emuva esihlalweni, izandla esihlalweni. Cindezela phezulu kusuka esihlalweni, wehlisela isikhumba phansi. Yenza izinqola ezimbalwa zokuphindaphindiwe ezingu-3-5.
3) Hlala ubheke odongeni kude no-1 isinyathelo. Uma usuka kude odongeni, gcina umzimba uqonde futhi uqinisekise ukuthi izithende aziveli phansi. Izandla endaweni yokugcina kufanele zicindezelwe emzimbeni. Yenza izindlela ezimbalwa izikhathi ezingu-3-5.
Ukuzivocavoca 3. Ukuzivocavoca ngama-dumbbells. Izingcindezi ezihlukahlukene nezimbongolo zisiza ekusebenzeni kahle amaqembu ahlukene emisipha nokufeza izandla ezinhle.
1) Hlala uqonde, izinyawo ukuphakama-ububanzi eceleni. Thatha ezandleni zezingqungquthela bese uzibopha ezihlangothini ukuze ama-dumbbell abe emahlombe. Uma uphumule, vula izingalo zakho phezulu, ekuphumuleni - buyela esimweni sokuqala (kuya emahlombe). I-thorax kufanele iphakanyiswe, futhi i-scapula - inciphise. Phezulu, ungayeka isikhashana. Lokhu kuyisivivinyo sokuqeqesha i-deltas engaphambili nephakathi.
2) Hlala uqondile, izandla ezihamba emzimbeni, amadolo bese ugoba kancane, izintende zibhekene nomzimba. Phakamisa kancane izandla zakho ezinhlangothini kuze kube yilapho esesimweni esinqunyiwe, ngenkathi ugcina izingalo zakho ezihlangothini ezigobile kancane. Phezulu, thatha isikhashana isikhashana bese wehlisa izandla zakho kancane endaweni yokuqala. Lokhu kuyisivivinyo sokuqeqesha umthamo wesilinganiso se-delta.
3) Bhonqa ngamadolo bese unyakazisa umzimba ukuze ube nezinkalo ezingu-90. Ingemuva ivame ukufana nephansi. Amahlombe anciphisa, futhi isikhumba sikhuliswa kancane. Ama-dumbbells ngaphansi kwesifuba, egoqa kancane kancane. Ukuhlunga nokubamba amahlombe ehlombe, welula izingalo zakho ezinhlangothini, ukwakha umugqa oqondile. Bese uthatha ikhefu elifushane bese wehlisa izandla zakho kancane kancane. Ukuzivocavoca ucwaningo lwesigxobo sangaphambili se-deltas.
4) Hlala esihlalweni, uthathe izimbongolo ezandleni zakho, uthathe amahlombe akho eceleni kwesiqu. Ngokunye, bhonsa izingalo zakho emgqeni, udonsa ama-dumbbell ehlombe lakho. Lo msebenzi usebenza kahle kwi-biceps.
5) Vuka uphakamise imilenze yakho kancane, ngesandla esisodwa, uhlale ehlathini, okwesibili uthathe isidumbu bese uyidonsa. Bhonsa ingalo yakho emgqeni, wehlise ikhanda lakho nge-angi 90 degrees. Yenza izindlela eziningana ngesandla esisodwa, bese uphinda okufanayo nangesibili. Lo msebenzi uqala i-triceps.
6) Hlala esihlalweni bese uthatha izimbongolo ezandleni zombili. Bhonsa izingalo zakho ezinhlangothini ukuze izandla zihlale phansi. Yenza i-flexion-extension ye-brushes. Yenza okuphindaphindiwe okumbalwa ngezintende zezandla, bese phansi. Lo msebenzi usebenza ngokuphumelelayo emisipha ye-forearm.
Yenza njalo lezi zivivinyo ngezandla ezinhle, futhi emavikini ambalwa uzokwazi ukumangaza abanye ngefomu lezandla ezinhle namahlombe amahle.