Amantombazane amaningi azama ukuhlunga isibalo, agxila emgqeni nasezinkalweni, okwehlisela izithombe, azivumeli ukuba zivumelane namabhuluki akho ozithandayo. Esikhathini salo mshikashika, bambalwa abantu bacabanga ukuthi izandla ezinkulu, ezinamahloni azifaki emfanekisweni we-fragility. Ukuzivocavoca kwezandla ezincinci - lokhu kuyincenye yokuphoqeleka kwezinto eziyinkimbinkimbi zokuzivocavoca.
Ingabe ukuvivinya umzimba kusebenza kahle?
Amantombazane amaningi angabaza ukuthi ukuvivinya umzimba okuyinkimbinkimbi kuzosiza. Yiqiniso, ukuze ulahlekelwe isisindo, akukhathaleki ukuthi iyiphi ingxenye, kubalulekile ukuthatha izinyathelo eziningana ngesikhathi esisodwa, hhayi nje ukwenza izivivinyo. Okusho ukuthi, uma udla ukudla okusheshayo futhi wenza ukuzivocavoca - ngeke uthuthukise isimo. Kodwa uma usika ukudla kwakho, udle, ugweme ukudla okunamafutha, amaswidi, amakhukhi namaswidi - imiphumela ngeke ikugcine ulinde.
Kubunzima bokuzivocavoca kwemisipha yezandla kunomphumela, kubalulekile ukukwenza njalo, okungenani kathathu ngesonto. Ngaphezu kwalokho, kungaba mnandi ukwengeza intambo ekhuthaza ukuvutha kwamafutha avamile futhi isebenza ngezandla, noma isebenza (ezimweni ezimbi kakhulu - egijima ekhaya egumbini elivuthiwe). Lezi zenzo kufanele zenziwe nsuku zonke noma okungenani izikhathi ezingu-3-4 ngesonto imizuzu engu-20-30 (nge-1-2 respites).
Ukuzivocavoca for the Inside Hand
Amantombazane amaningi anesithakazelo ekuzivocavoca ukuqinisa izandla kusukela ngemuva noma ngaphakathi. Lokhu kuchazwa ngokucacile: imisipha kule ngxenye yesandla ayibandakanyeki kakhulu empilweni evamile. Yingakho uma uthatha zonke izinyathelo zokulahlekelwa isisindo, awukwazi ukungazinaki ingxenye ebalulekile.
Kunezivivinyo ezisebenzayo kakhulu ezandleni kule ngxenye:
- Ukuzivocavoca ukulahlekelwa isisindo ngemuva . Sukuma kancane, bese uthatha ama-dumbbells futhi ubeke phambili, ugcine umhlane wakho uphansi. Izandla zigoba ezinhlangothini, izintende zibukana. Yenza ukunyakaza okusheshayo, okunamandla ngezandla zakho, ungawavuli emaceleni futhi ubuyele esimweni sokuqala. Phinda imizuzu engu-1-2 (kuxhomeke ekuqeqesheni kwakho).
- Ukuzivocavoca ngezandla ze-saggy . Hlala phansi, ubeke isihlalo ngemuva kwakho. Ukugxila phansi ngezithende zakho, faka izandla zakho esihlalweni sobuhlalo bese uqondisa izingalo zakho. Izindwangu ziqondiswa emuva, hhayi ezinhlangothini. Kusukela kulesi sikhundla, bhinqa futhi ungagodli izingalo zakho. Yenza lezi "push-ups" izikhathi ezingu-10-20.
- Ukuzivocavoca ukunciphisa izandla . Ukunyuka ngamadolo ngesivinini esisheshayo kungenye yezindlela ezinhle kakhulu zokuzivocavoca. Kodwa-ke, kufanele uqiniseke ukuthi izimbambo azikhombanga ezinhlangothini, kodwa eduze komzimba.
Ukwenza ukuzivocavoca okunjalo ngezandla ezinhle, ubona ngokushesha ukuthi ukubukeka kwabo kwaqala kanjani ukushintsha. Ngezikhathi ezijwayelekile ezingu-3-4 zamasonto owodwa ngesonto, uzobona imiphumela ekhanyayo ngenyanga.
Ukuzivocavoca kokulahlekelwa kwesisindo ngokushesha
Futhi nokho, noma ngabe yini ongayisho, ukuqeqeshwa kangcono kwezandla ezigcwele kuyindlela ehlukile yokucindezela. Futhi uma okuchazwe esigabeni sangaphambilini push-ups kuzosiza ukubuyisela izandla zakho ngemuva, ke
- Ukuphonsela odongeni. Fafaza odongeni ngezandla zakho bese wenza ama-push-ups - izikhathi ezingu-10 zibuya emuva futhi 20 - ngendlela evamile. Lokhu kufanele kwenziwe ngesikhathi esisheshayo esisheshayo. Phinda izindlela ezimbili.
- Push-up kusukela ngemuva kwesihlalo (sofa, isihlalo). Hlala efenitheni elizinzile, elingaphansi kokuphakama kwakho. Imilenze nengemuva kufanele ibe yinye umugqa. Do push-ups - izikhathi 10 zibuya emuva futhi 20 - ngendlela evamile. Phinda izindlela ezimbili noma ezintathu.
Ukwenza ucwaningo olugcwele, uzokwenza izandla zakho zihle ngesikhathi esifushane kakhulu.