Kwabesifazane, ibhande lehlombe ne-thorax zibi nakakhulu kunamadoda. Kulungile, futhi yini engalungile ngalokho - usuvele ukwazi ukubuza. Kungakhathaliseki izinga lakho lokuthuthukiswa kwemisipha yomgogodla kanye ne-brachial, yizingxenye zomzimba ezitholakala emithwalweni ephakeme nsuku zonke (ngendlela, ephakeme kakhulu kunomshini mayelana nokuthi sivikeleke kangakanani).
Isiyingozi kakhulu emisipha ye-dorsal engaphili kahle iyisifuba esihle sebesifazane esikhulu kunaleyo. Kulesi simo, umhlane wakho awuhambisani nemigodi yamahora angu-24 njalo uqala ukugoqa ngaphansi kwesisindo. Ukuthutha kuya esihogweni, kukhona isithotho, ubuhlungu emahlombe, entanyeni, e-scoliosis nase-kyphosis. Futhi konke lokhu kuphela ngoba awufuni ukulalela ukuqeqesha emuva kwesikhathi.
Ukuvama kanye nesilinganiso
Ochwepheshe abanolwazi bathi ukugcina imisipha yomgogodla ne-brachial kuvamile, kufanele unikeze uhlelo lokuqeqesha emahlombe akho 10-15 imizuzu nsuku zonke. Kodwa-ke, uma izinguquko ekuthumeni sezivele zibonakala, uqala ukuzwa ubuhlungu emgodleni, uzizwa ukhathele emahlombe - yisikhathi sokuqinisa emuva ngezindlela ezingathí sina. Kulokhu, awukwazi ukukwenza ngaphandle kokuvakashela i-gym nokusebenza ngesisindo. Ukuqeqeshwa okunje kufanele kube "kuhlelwe" kanye kuphela ngesonto.
Ukuzivocavoca
Ukuze ukuqeqeshwa kwethu kwamaphesenti amantombazane namhlanje kuzodinga ukuqoqwa okukhethekile - ama-dumbbells, ama-vultures namanye ama-gizmos, ongayithengela ekhaya futhi uzenze ngokwakho, noma usebenze "ngensimbi" ejimini lokuzivocavoca.
- Cindezela u- "Arnold" - lo mshini uhlezi nama-dumbbells. Sifaka isandla samapulangwe, indawo yokuqala - ama-dumbbells ngezandla ezigobile, ephakanyiselwe ezingeni lamahlombe. Izintende ziphendulelwa ngaphakathi. Kusukela kuleso sikhundla, phakamisa izandla zakho, uqondise futhi uvula kubo - amasethi amane wezinombolo ezingu-15.
- Ngomsebenzi olandelayo, sidinga ibha ngentamo. Babegxila ekubhekaneni ne-corset emhlane nangemisipha, isikhumba asikhothameli, isisu sithathwa. Isikhundla sokuqala - ebheke counter, sithatha i-fretboard ngezandla zombili. Sibheka intamo emazingeni ehlombe bese sisisusa ekuphumuleni, sithuthukisa izandla zethu ngemuva kwekhanda - amasethi angu-4 okuphindaphindiwe kwe-12-15.
- Ukukhishwa kwezandla nama-dumbbells - sithatha ezandleni zombili izimbongolo, kusukela ezingeni le-joint hip, sigoba izandla ezihlangene, uhlangothi luqondile. Lapho uphakamisela ukumbumbuluza okuncane. Ungaguquki izingalo zakho, imisipha kufanele ikhulise isisindo sayo kancane kancane - amasethi amane ephindaphinda 12-15.
- Ukuze kusetshenziswe okokugcina, sidinga ibhola elinesisindo - senza ucingo nge ngesandla esisodwa. Ukugxila, kancane kancane ukhulise isisindo esincane. Izimbambo zigobile, uphakamise ingalo kuze kube sezingeni lamahlombe - amasethi angu-4 wezikhathi ezingu-12.
- Ukuzivocavoca kwangaphambili, lapho kungekho khona isisindo esinesisindo, kungenziwa esikhundleni sokusatshalaliswa kwezandla ngama-dumbbells wesisindo esincane futhi wenze ukuphindaphinda okungama-25.
Ama-nuances abalulekile
Ngemuva kokuqeqeshwa kwamandla amahlombe abesifazane, kunconywa ukwenza umqeqeshi we-cardio ngomzuzu-40. Ngomthwalo onjalo kuphela, ungahlakaza inqwaba yamanoni, kusukela lapho, maduzane uzobona amapenki akho aphefumulelwe futhi abuyele emuva.
Indlela yokuqala kulezi zivivinyo ozenzayo ngesisindo esincane futhi ungacabangi. Lena indlela yokufunda, lapho ungafunda khona inqubo yokuzivocavoca, noma ukhumbule futhi uvuselele imisipha.
Ngaphambi kokuqeqesha amandla, kuyadingeka ngempela ukuqhuba ukufudumala okuphelele komzimba, futhi nokunakekelwa okukhethekile ukuphatha ibhande lehlombe. Ukuhlanganiswa kwehlombe kungenye yezinto ezimbi kakhulu emzimbeni wethu. Noma yikuphi ukunyakaza okubukhali nokungajwayelekile kubangelwa ukuhlukaniswa nokuhlunga.
Futhi okugcina: ungafaki ukuvivinya umzimba ngemuva kokusebenza kwakho kwansuku zonke, ngenxa yokuthi ingemuva ayibonakali esibukweni. Imbuyiselo enamandla ifana nokuhleleka okuhle. Futhi ngaphandle kwalokhu okulandelayo awunconywa ukuthi ugqoke ngokusikwa okujulile nokwemvelo ngemuva. Ingabe kufanelekile ukuzithokozisa injabulo ngenxa yobuvila?