Ukukhulisa izandla - Umsebenzi ulula, ngoba izicubu ezitholakala kuzo kulula kakhulu ukuvezwa kunenkinga yomzimba. Noma kunjalo, bambalwa abantu - udinga umbhoxo, udinga ama-dumbbells, udinga isikhathi.
Kepha ukuze alethe izicubu ezibangelwa ithoni, ayidingi indawo yokuzivocavoca noma imishini ekhethekile, imizuzu eyi-10 izikhathi ezingama-2-3 ngesonto. Ngenxa yokuzivocavoca okulula kakhulu, izandla zakho ngeke zibukeke zincane kakhulu, noma zinongiwe, futhi futhi azenzi ukuphindiselwa komqhudelwano okha umzimba.
Kungcono njalo ukuqala ngokufudumala okuncane, futhi lezi zijwayele wonke umuntu ovela eminyakeni emincane yemishini, imibuthano, inyoka, njll.
Manje Ukuzivocavoca:
1. Ama-pushups we-classic
Izandla ngobubanzi bamahlombe, ungama emadolweni akho. Gcina umhlane wakho uqonde, nemisipha yabezindaba yokungezwani. Njalo lapho wehlisa i-torso ukuze amabele athinte phansi. Lo msebenzi usebenza ngokuphelele kuwo womabili ama-triceps nemisipha yebele. Yenza ukuphindaphinda okungu-10. Ngokuhamba kwesikhathi, ungahlanganisa umsebenzi futhi ucindezele ama-elbows uye emzimbeni lapho ucindezela.
2. Ama-dips
Ukwenza lo msebenzi uzodinga ukusekelwa okuqinile, noma ngabe kuyisihlalo, umbhede, itafula, itafula eliseceleni kombhede noma ibhentshi. Ukuyifeza, beka izandla zakho ngemuva endaweni eqinile bese uzidla ngeminwe yakho kusuka ngezansi. Imilenze yakho ungabamba okulungile nangama-engeli angakwesokudla. Phansi futhi uphakamise i-torso ngomzamo wezandla. Yenza ukuphindaphinda okungu-10.
3. Ukucindezela izintende zezandla
Ukuhlala noma ukumi ndawonye. Intende ezingeni lesifuba, iminwe phezulu, izindololo eziqondile emugqeni oqondile oqondile. Qala ukugqagqana ngawo wonke amandla, thatha kuze kube yishumi, uphumule izicubu zomzimba. Yenza ukuphindaphinda okungu-10. Ukuzivocavoca futhi kudonsela izicubu zesifuba.
Okubalulekile ukukhumbula ngesikhathi sokuzivocavoca:
Musa ukujaha, usebenze ngokucophelela yonke indlela;
Gcina umoya wakho, ungalibali, emzameni - ephuma;
Yenza konke ukuzivocavoca ngezindlela ezi-3. Lezi zivivinyo ezintathu ezilula azidingi isikhathi esikhulu sesikhathi nomzamo, kepha zizokusiza ugcine izandla zakho ngethoni, ukuze kuthi lapho kufudumale imikhono yangaphandle ngaphandle kwezingqinamba .
Ukuze phezulu phezulu ukubheka ngokuvumelanayo, kuyadingeka futhi ukusebenza emisipha yomhlane, amahlombe kanye nesifuba. Ukunikeza izandla inzuzo enhle, ungaxhuma ama-dumbbells anesisindo esingu-1.5 - 2 kg. Ungakhohlwa ukuthi imisipha ibukeka ungqimba lwamafutha, lo ungqimba lwamafutha udinga ukwehliswa, ngakho-ke bukela amandla akho.