Amantombazane amaningi asezingeni lokulahlekelwa isisindo enza ugcizelele kakhulu ezinkalweni, esiswini nasemilenzeni, ukukhohlwa ngezandla. Kule ngxenye yomzimba, isikhumba ngokuvamile saggers futhi ubukeka flabby. Ngaphezu kwalokho, amantombazane amancane nawo akhononda ngokubonakala kwezandla, noma kunalokho, ngobuncane bawo. Yingakho ulwazi mayelana nokuphambanisa imisipha yezandla ekhaya kubalulekile futhi kuyadingeka. Kunconywa ukuthi izivivinyo eziningana zizofakwa esimweni esiyinkimbinkimbi futhi emva kwesikhathi esifushane kuyokwazi ukubona imiphumela yokuqala.
Indlela yokuphambanisa imisipha yezandla?
Ungakhathazeki ukuthi uma wenza izivivinyo ezithile, izingalo zakho zizobukeka njengezakhi zomzimba. Okwokuqala, kwabesifazane, esinye isizinda semithi ye-hormonal kanye ne-main anabolic hormone testosterone ayikho kakhulu. Okwesibili, ukuze kutholakale ukukhululeka okukhulu, kubalulekile ukuqeqesha isikhathi eside.
Amathiphu wokuthi ungasheshe uphakamise kanjani imisipha yakho yempi:
- Kunconywa ukuba usebenzise umzimba ngezandla zakho ngokuhlukile kwabanye. Kungcono ukunikeza usuku olulodwa ukuqhutshwa kwalesi sigaba somzimba.
- Ukufudumala kuyingxenye ebalulekile yokuqeqesha, ngaphandle kwalokho, ukulimala kwamalungu amaningi kungenzeka.
- Phakathi kwalezi zindlela ukuzokwenzelisa. Ukwelula i-biceps, unga, isibonelo, u-hang on ibha. Ukwelula i-triceps, uphakamise ingalo, uyibophe ohlangothini bese ululula, usize ngakolunye uhlangothi.
- Kunezindlela ezahlukene zokuphambanisa imisipha yezandla, kodwa kubalulekile ukuthi umthwalo ku-bicep ne-triceps uhlukile. Iqala ngokuphuma kwe-triceps.
- Akunconywa ukukhulisa kakhulu isisindo sokusebenza, ngoba umphumela oyifunayo awutholakali, kodwa kungenzeka ukuthi ukulimala kungenzeka. Ukwengeza okungcono kungama-gramu angu-200 ngeseshini ngasinye.
Ukuze uthole imiphumela, udinga ukusebenzisa itekisi yamentimitha, uma ngenyanga ingekho imiphumela, kuyadingeka ukuthi ushintshe uhlelo lokuqeqesha nokudla. Uma izandla zaqala ukwengeza amandla, ngakho konke kwenziwa kahle. Ngokushesha ungabona ukwanda kwe-muscle mass.
Intombazane ingayiphakamisa kanjani imisipha yayo?
Kunezinketho eziningi ezahlukene futhi umthwalo omkhulu wokusebenza, Yebo, ungatholakala ngokusebenza ehholo nomqeqeshi, kodwa nokwenza ekhaya kungenza imiphumela emihle. Ake sicabangele izivivinyo eziyisisekelo zokuqeqeshwa okuzimele.
- Ama-push-ups . Umthwalo oyifunayo ungatholakala ngokwenza inguqulo ye-classical kuphela, kodwa futhi ucindezela emadolweni. Kubalulekile ukuthi umzimba kusuka emadolweni ulandwe emgqeni owodwa. Ukubuka kuyadingeka phambi kwakho. Beka izingalo zakho ngokubanzi kunamahlombe akho, futhi, ukuwagoqa ohlangothini lwesigqoko, wehlisa isifuba sakho phansi. Kubalulekile ukuthi izingxube zenze i-angle efanele. Ukwandisa umthwalo, kuyadingeka ukuba ucindezele phansi noma kusuka esiteji.
- Ukuzivocavoca ngama-dumbbells . Iqala ngo-1 kg. Faka izinyawo zakho ebubanzi bamahlombe akho, ugcine umhlane wakho phansi, uguqe ngamadolo bese ulula izandla zakho emzimbeni. Ngenkathi ubamba izandla eduze komzimba, ziphakamise emahlombe bese uzinciphisa baze ziqondiswe ngokugcwele. Ukucindezeleka komzimba, akufanele kudumise. Esikhundleni esifanayo, ungafaka izingalo zakho eceleni. Ukwandisa umthwalo, ungakwazi ukugoba phambili ukuze emuva kuhambisane nesitezi.
- Ukuzivocavoca kwe-triceps . Ibizwa ngokuthi umshicileli waseFrance. Thatha indlebe esandleni sakho, uyibeke ngemuva kwekhanda lakho, bese uyiphakamisa bese uyiphansi kancane. Bese uphinda lokhu ngesinye isandla.
- Ukuzivocavoca ngenduku yokuzivocavoca . Lala phansi ukuze isihenqo sigxiliwe phansi. Thatha induku ngensimbi ebanzi, yehlisa phansi esifubeni sakho, bese uyiqondisa futhi. I-angle engakwesokudla kufanele yenziwe emaceleni.
Umsebenzi ngamunye kufanele wenziwe izikhathi ezingu-20-25, ngezi 3. Ngemuva kwesonto lokuqeqesha, ungabona imiphumela yokuqala.