Njalo intombazane ihlale izama ukuphumelela, ikakhulukazi uma iphathelene nomdwebo wayo. Isisu esisisindo nesigqoko esihle sezingalo kukhona enye yezindinganiso zobuhle besifazane kanye nemicabango. Yiyo kuphela indlela yokufeza lokhu, ukwenza ekhaya? Ukuze sikusize ukufezekisa umphumela oyifunayo ngaphakathi kohlaka lwethimu lethu lanamuhla: "Ukuzivocavoca ukuqinisa imisipha yezandla nesisu," sanquma ukuchaza lokho okuzivocavoca ukuthi ngokuqinisekile kuzokusiza ukuba ufinyelele ifomu elihle.
Izandla ezithakazelisayo nesisu esiswini esiqinile sinento ebaluleke kakhulu yimuphi owesifazane oziqhenya ngayo. Kodwa yini okufanele uyenze uma, uma ugqoka izingubo zokugqoka, uhlonipha ngenhlonipho ukuba khona kwesisu esingadingeki, futhi ngokuhamba ngakunye kwesandla ozizwa ungahambi kahle, ngenxa yokuthi ayinabo ubuhle? Okokuqala, udinga ukuqiniswa okuyinkimbinkimbi kwemizwa yalezi zinkinga zomzimba. Lokhu kuzosiza ukwenza izandla zakho zibe mnandi futhi zisuse amentimitha angaphezu kwesisindo esiswini sakho. Ukuze wenze isisu sibe flat, udinga, ngaphezu kwakho konke, ukuqeda fat ngokweqile, okuyinto efakwe odongeni kwesisu futhi uqinise mass muscle yayo. Futhi ngezandla ezinhle futhi ezincane ezithintekayo kubalulekile ukukhiqiza umthwalo owengeziwe emisipha yabo ngokuphakamisa isisindo esithile. Kodwa-ke, okuyiqiniso, ukukuhlupha ngokucindezela okucindezelayo kwe-press kuze kube izikhathi eziyikhulu ngosuku, noma ngaphezulu, futhi, ngisho nangaphezulu, ukuphakamisa isisindo sombukiso ongenakubekezelelwa, ngeke senze. Nakuba, ukuthatha izandla ezincane gantelki, okufanayo kuyadingeka.
Izindlela ezinhle zokuthola izibeletho eziphelele nezibelethweni ezinhle kuzoba yizivivinyo esizihlinzekayo, okulula futhi kufinyeleleke kuwo wonke owesifazane ukwenza ekhaya. Ngempela, njengoba wazi, umzimba olungiselelwe kahle uyisiqinisekiso sokuqala sobuhle. Ngakho, isethi yokuzivocavoca ukuqinisa imisipha yezandla, isisu ekhaya.
Ake sibheke izenzo zezandla, noma ngaphezulu, ukuqinisa ubuhlungu babo bomzimba. Ngalokhu sidinga izimbongolo ezincane ezilingana no-1, 5 kilograms, futhi ngokuhamba kwesikhathi, ukwandisa umthwalo wezinhlanzi, kancane kancane ukwandisa isisindo se-dumbbell ku- 2 - 5 kilogram.
- Ukuzivocavoca kokuqala kuhloswe ngezandla ze-biceps:
Simile ngqo, imilenze kufanele ibe ngobubanzi bamahlombe. Lungisa amahlombe akho bese uhlunga imisipha yakho yesisu. Thatha izimbongolo ezandleni zakho futhi ukuze izintende zibe phambili. Bese uqala ukugoqa izingalo zakho, uzama ukudonsa umthwalo emahlombe akho, ngenkathi ugcina izandla zakho ngaphansi kwamahlombe akho. Bese ubuyela esimweni sokuqala.
2. Isivivinyo sesibili uzoqinisa i-triceps yakho:
Siya ngqo futhi sithatha isinyathelo esisodwa ngenyawo lesokunxele. Ngesandleni sokunene thatha i-dumbbell, lokhu kufanele kwenziwe ukuze isandla sesandla siphendulwe ngaphakathi. Ngemuva kwalokho, cindezela isandla lapho ubamba khona isikhalazo, ugobe esikhaleni (cishe ama-degree angu-90) bese ucindezela ngokumelene nomzimba. Khona-ke, ugobe kancane umlenze emadolweni bese uyenza umzimba uphambuke phambili (ngemuva kufanele kufane nesitezi). Kulo mzuzwana, ngesandla sakho sobunxele, sithele eduze komphetho webhenki. Bese uqondise ingalo yakho, ngenkathi ubambe isigqoko eduze komzimba. Bese ubuyela esimweni sokuqala bese uphinda okufanayo ngenye indlela.
3. Ukuzivocavoca kwesigxobo esingaphansi kwesisindo se-deltoid:
Sithola iqondile, imilenze kufanele ibe ngobuningi bamahlombe, ingemuva ifinyelele ngangokunokwenzeka. Thatha ama-dumbbells ezandleni zombili bese ubamba endaweni yakho. Izandla kufanele ziboshwe kancane emaceleni. Khona-ke, kancane kancane ekuphumeni, phakamisa izandla zakho ezingeni lesifuba sakho. Khumbula ukuthi izandla zakho kufanele zihambisane phansi. Bamba kule ndawo imizuzwana engu-3. Bese ubuyela esimweni sokuqala.
4. Ukuzivocavoca kwesigxobo esiphakathi sosizi lwe-deltoid:
Sithola iqondile, imilenze kufanele ibe ngobubanzi bamahlombe, ama-shoulder back back. Thatha ngezandla zombili izimbongolo bese uzibamba ezinhlangothini zomzimba. Ukusebenzisa imisipha yamahlombe, zama ukusakaza izingalo zakho ukuze zifinyelele phansi, izimbambo kufanele ziboshwe kancane. Bamba kule ndawo imizuzwana engu-3. Bese ubuyela esimweni sokuqala.
5. Ukuzivocavoca kwemisipha engemuva kwe-muscle deltoid:
Sithola iqondile, imilenze kufanele ibe ngobubanzi bamahlombe futhi iguqe kancane emadolweni. Thatha ngezandla zombili izimbongolo bese uzihlalisa phansi ngezandla zezandla, bese uhamba phambili. Xhuma amahlombe akho ehlombe futhi uhlanganise imisipha yentamo. Ngemuva kwalokho, izandla ezingaphenduliwe, qala ukuziphakamisa ezinhlangothini, uzidonsa, ngqo, emuva. Umzimba kumele umile. Bese ubuyela esimweni sokuqala.
Konke lokhu kuvivinya ukuqinisa ubunzima bezandla zomzimba kufanele kwenziwe ngokuya koku-1, okuhlanganisa ukuphindaphinda kuka-10-15. Uma imisipha isetshenziswa, kuzodingeka ukwandise inombolo yezindlela.
Ngakho-ke, sahlanza izandla zethu, futhi ngemva kokuphumula, siqala ukwenza izivivinyo zesisu.
1. Ulale emhlane wakho. Ebeka izandla zakhe ngemuva kwekhanda, imilenze yakhe yaguqa ngamadolo. Uma uvuselela, zama, uqhaqha amahlombe phansi ukuze uwaphakamise futhi uwabeke phansi. Izindebe kufanele zibe nesiqondiso ezinhlangothini, futhi isilwane sibheke phezulu.
2. Ulale emhlane wakho. Bese uphakamisa izingalo nemilenze eqondile phezulu. Uma u-inhalation, zama ukuphakamisa amahlombe akho kanye ne-pelvis ngomyalelo owodwa. Bese ubuyela esimweni sokuqala.
Hlala phansi, bese ugoqa izandla zakho (isandla esisodwa esandleni esisodwa), ugoba imilenze yakho emadolweni bese uphakamisa, uwaphule phansi. Zama ukugcina ibhalansi ngangokunokwenzeka. Lapho uphumelela, yenza kancane ukuguqula emuva. Bese ubeka izandla zakho phambi kwakho endaweni yokuqala, vula amahlombe akho ngakwesobunxele. Bese ubuyela esimweni sokuqala bese uphinda leli phuzu ngakwesokudla. Kulo msebenzi, imisipha yomzimba oblique ihilelekile.
4. Amanga ohlangothini olulodwa futhi encike esihlokweni sezinyawo kanye nezinyawo. Ekuphumuleni, phakamisa isikhumba sakho phezulu. Ngesikhathi umzimba ungatholi isikhundla esiqondile. Bese uhamba uphinde uphume phansi. Phinda usebenzise futhi.
Ukuzivocavoca ngalunye ukuqinisa umshini kufanele uphindwe izikhathi ezingu-15-20, futhi ungakhohlwa ukusula izicubu zesisu esiswini ngangokunokwenzeka.