Abaningi bayaqaphela ukuthi ngesikhathi sezandla ezincinci zisalokhu zimbi ngesikhumba saggy. Into ewukuthi le ngxenye yomzimba idinga umthwalo ohlukile, ngakho-ke kuyadingeka ukwenza isethi yokuzivocavoca kwezandla kwabesifazane. Abantu abaningi bacabanga ukuthi ukuzivocavoca okunjalo kuzokwenza ukuthi izitho ezingenhla zifakwe emasimini, kepha lokhu akunjalo, ngoba kudingeka ukwenze ngesisindo esiningi futhi usebenzise ukudla kwemidlalo. Ukuvivinya umzimba kuzokusiza ukunciphisa inani lamafutha angaphansi komzimba futhi kuqinise umthamo we-muscle. Ngenxa yokuqeqeshwa, ungathola umzimba olinganiselayo ngenxa yalokho.
Ukuzivocavoca okuphumelelayo kwezandla ekhaya
Kunezindlela zokuzivocavoca ezenziwa ngesisindo sabo, ngokwesibonelo, ukucindezela, futhi ukuqeqeshwa okuphumelelayo kudingekile ukusebenzisa umthwalo owengeziwe - izimbongolo. Uma kungekho isakhiwo esinjalo ekhaya, sebenzisa amabhodlela epulasitiki ajwayelekile agcwele amanzi noma isanti. Yenza izikhathi ezingu-2-3 ngeviki, uphinda izivivinyo ngezindlela ezingu-2-3, wenza izikhathi ezingu-12-15. Ungakha isakhiwo esiyinkimbinkimbi noma uhlanganise ukuzivocavoca kwezandla zakho ekusebenzeni kwakho okuyisisekelo. Udinga ukuqala ngokufudumala ukufudumala umzimba futhi ukwandise ukusebenza kahle kwenkimbinkimbi enkulu. Kulokhu, ungakhumbula izivivinyo ezivela ohlelweni lwesikole, isibonelo, ukujikeleza okuhlukile kwezandla, "uMill", ukuxhuma nge-mahami, njll. Ubude besikhathi sokufudumala - imizuzu engu-10-15. Ukuqedela ukuqeqeshwa kuyisandiso.
Izenzo ezinhle kakhulu zezandla:
- Amapush-ups odongeni . Uma kunzima ukwenza lo msebenzi kusuka phansi, ke lokhu kukhetho kufanelekile. I-Pushups inikeza umthwalo ezandleni, esifubeni nasemagxeni. I-IP - hlala eduze nodonga, usuke kude nayo. Hlala kuwo ngezandla zakho, ubambe izintambo zakho eduze kwesiqu. Umsebenzi - ukuphefumula, qala ukugoba izingalo zakho emaceleni, uqondise umzimba odongeni. Faka, buyela ku-FE. Kubalulekile ukugcina umhlane wakho ngokuqondile ngaso sonke isikhathi.
- Ukulima ngesandla . Lokhu kusetshenziselwa izandla kuyinto ekahle ekhaya, ngoba kudingwa kuphela izimbongolo. Ukuze uthole inzuzo kabili, siphakamisa ukugcina izinyawo zakho ziphakanyisiwe, futhi lokhu kuzoholela ekutheni ucindezeleke. I-IP - hlala emhlane wakho, bhonsa imilenze yakho ukuze uthole i-angle engakwesokudla. Bamba izandla ndawonye esifubeni, bese ubahlanza ezinhlangothini, kuyilapho kufanele ziboshwe kancane emaceleni. Ukuthinta ama-dumbbells aphansi akufanele, lokho kuzovumela ukugcina ukucindezeleka. Emva kwalokho, yenza ukuxuba ngokubuyela ku-IP.
- Gxeka ama-dumbbells ku-chin . Lokhu ukuvivinya okuphumelelayo kwezandla, noma kunalokho ku-triceps. I-IP - vuka, ubambe ama-dumbbell ezandleni zakho. Umsebenzi - udonsa ama-dumbbells ku-chinki, ukhomba izingxube zakho. Kubalulekile ukuphakamisa amahlombe kanye nezintambo, kanti izintende kufanele zibe ngezansi.
- Phinda uphendule ama-push-ups . Lokhu kwenziwa ngezandla ekhaya kungenziwa kusukela phansi, futhi, ngokugxila ekuphakameni, isibonelo, ungasebenzisa isihlalo. IP - hlala phansi, thatha izandla zakho emuva, ukhomba iminwe yakho emzimbeni. Phakamisa icala bese ugcine izandla zakho ziqondile. Umsebenzi - ukugoba izingalo zakho, wehlisa izintambo phansi, kodwa akufanele uthinte phansi. Ngemva kwalokho, buyela ku-IP.
- Ukwandiswa kwezingalo ngezingqungquthela . Lo msebenzi uhlinzeka umthwalo omuhle ku- triceps . I-IP - vuka, ubambe isidumbu ngaphezu kwekhanda lakho. Izandla kufanele ziboshwe kancane emaceleni. Umsebenti - yenza i-flexion nokwandisa emigqeni, kodwa kumele imiswe, okungukuthi, ungahambi ngezinkomba ezahlukene. Ukuqhathaniswa ngesikhathi sokuzivocavoca kufanele kube sezingeni elingaphansi kwephansi.
Ekuphetheni, ngingathanda ukusho ukuthi kubalulekile ukuhlanganisa ukuzivocavoca okuvamile nokudla okunempilo, ngaphandle kwalokho akumele ulindele umphumela omuhle.