Amantombazane amaningi aqaphele ukuthi izihlunu ezandleni zabo zinyama futhi zibukeke zimbi, ngakho-ke kubalulekile ukuzigcina ziqedile, zenze izivivinyo ezikhethekile. Imiphumela emihle inikezwa ngokushaja izandla ezincinci , ngokuvamile ezenziwa ekhaya. Ukuze uthole imiphumela oyidingayo ukuqeqesha ngama-dumbbells. Abaqalayo bangasebenzisa isisindo se-1 kg, futhi abadlali abanolwazi bangathatha futhi 3 kg. Ungesabi ukuthi izandla ziyoba yisisindo futhi zimbi.
Ukushaja izandla ezincane kanye namahlombe
Ngaphandle nje, musa ukuchitha isikhathi, sincoma ukwenza izivivinyo eziseduze, okungukuthi, ngeke nje zinike umthwalo ezandleni, kodwa nakwamanye amaqembu omzimba. Ukufeza umgomo, ukuzivocavoca kufanele kwenziwe kathathu ngesonto.
Inkokhelo ephumelelayo yokulahlekelwa isisindo:
- Sukuma uqonde futhi wenze isinyathelo esijulile, esivumelanayo emuva, kanye nalo, kufanele ugobe izingalo zakho ezinhlangothini, uphakamise ama- dumbbells emahlombe akho. Ukubuyisela umlenze wakho endaweni yayo yokuqala, faka izandla zakho emuva. Yenza kuzo zombili izinkombandlela zokuphindaphinda ezingu-10.
- Beka esiswini sakho bese uphonsa izandla zakho ngama-dumbbells phambi kwakho. Phakamisa imilenze yakho, bese uthatha izandla zakho emuva, uphakamise umzimba ophezulu. Esikhundleni "esikebheni" kuyadingeka ukuba uhlale isigamu somzuzu.
- Ngomsebenzi olandelayo, kufakwe ukushaja izandla ukuze ulahlekelwe isisindo. Imilenze kufanele ibe sezingeni le-shoulder, kuyilapho kufanele iguqe kancane emadolweni. Bamba isandla esisodwa esikhweni, futhi kwenye uthathe isidumbu bese uphakamisa ikhanda lakho. Hlelela ngakwesokunene futhi ngesikhathi esifanayo ugobe ingalo ngendlebe, uyihlwanye ikhanda. Yenza okuphindwe izikhathi ezingu-10 ngakunye.
- Yenza i-lunge ejulile ngonyawo olulodwa phambili, lucwilisa isibhulo futhi linciphise isandla ne-dumbbell phansi phansi. Ukubuyela enyaweni yakho endaweni, phakamisa ingalo yakho phezulu kwekhanda lakho. Yenza izikhathi ezingu-10 ngomlenze owodwa futhi wenze umsebenzi ohlangothini olulodwa.