Kanjani ukwakha izandla

Namuhla, bayanda ezenzakalelayo bokusebenza komuntu. Ukuhlanza indlu sibonga lula kakhulu emkhayeni ekukhiqizeni imishini yesimanje isithuthuke ekhulula abantu kusukela kokuvivinya umzimba. Ngenxa yalokho, abaningi izinsizwa nezintombi esekhala ubuhlungu emalungeni izandla. Ukuthatha noma iyiphi uhlobo oluthile lokuzivocavoca, uzobona ukuthi lo umzimba akunakwa, futhi ngemva kokuzivivinya ukuthuthukisa amandla lapha impela eningi. Ngakho, indlela ekhiphela up the izandla neminwe. Kahle a amasu eziyisisekelo ezimbalwa, futhi kuyoba lula ukwenza umzimba eziyinkimbinkimbi ukuthuthukisa izicubu izingalo, esifubeni kanye nasemilenzeni.

Le nhlangano yenkolo yokulwela wokuqala kwenza efudumele - hhayi overtaxing imisipha. Kancane kancane ukwandisa voltage ifinyelela esiphezulu umzamo kungenzeka.

Kanjani ukwakha izandla

1. Gqoka silinganiso yabasubathi phezu ibhulashi, bese ulandela umsebenzi wesikole evamile. Ngosuku lokuqala ngempela amahora ambalwa, bese ikhefu usuku, bese ukwandisa isikhathi.

2. Preheat imisipha isandla ukugwema ukulimala. Ukuze Yilona-ke olunye uhlangothi kuba emabhulashini ngokwanele ngokushintshana.

3. Cishe zonke izivivinyo sokuthuthukiswa ngesandla sibandakanye neminye izingxenye zomzimba, ngakho kungcono ukwenza okuncane gaphambi.

4. Ukuqala isikhundla: labahleti esiyilweni bese esakhiwe izinyawo zakhe ngaphansi kwakhe. Palm sizihudule ukuze phansi. Izihlakala kufanele kube ndawonye, iminwe - ohlangothini. Ekuqaleni, uthumele isisindo emzimbeni ezingalweni zakhe, ukulungisa isikhundla. Bala nanhlanu, bese ubuyela isikhundla ehlezi.

5. Ukuqala isikhundla: behlezi etafuleni, uhlezi izindololwane yakhe kuso. Thatha izimpahla (1-2 kg dumbbell noma silinganiso), futhi ubambe ke phambi ibhulashi ukwenza ukunyakaza kusukela uqobo. Babalwa nanhlanu - ukuphinda. Ngemva - ngacula ukunyakaza efanayo, kodwa ngakolunye uhlangothi.

Lokhu konke akunakubangelwa endaweni kwemisipha kwenkokhiso, uwagcine isesimeni esihle. Uma Nokho, kudinga ukulungiselela sina, cabanga ke neminye imicikilisho ezibonisa indlela ukwakha izandla.

Nazi izivivinyo owazenza isisindo. Ungathathi izinsimbi ezisindayo, njengoba lizilolonga lokuqala kungaholela ekulimaleni.

1. umsebenzi elula isetshenziswa njengophawu gaphambi - buyaqhubeka indandatho olwandisa. Qala ngenombolo encani ezinikezwa, futhi Tempo ongaphakeme.

2. Ukuqinisa flexors futhi extensors ibhulashi ngokusebenzisa umsebenzi onjalo Thatha dumbbell dumbbell noma 5-8 kg (efanelekayo Wabasaqalayo futhi 2-3 kg) umthwalo kuboshelwe phakathi round induku phezu obuphelele string 50 cm Stick ukuthatha ukubamba ephezulu noma ephansi. (njengoba isimo sikuvumela) nesilonda kuso intambo bese ngokucophelela unwound. Phinda nzima imisipha ukukhathala.

3. Ngaphezu kwalezi umzimba, kunezindlela ezinye izinketho, indlela ekhiphela up imisipha esandleni. Sicela umise elele lokuqala nelesibili, bese eyesibili neyesithathu metacarpal amalunga omzimba. Okwenziwe push-ups amasekhondi angu-30 zokuqala, kuze 2 imizuzwana nsukuzonke.

4. Futhi, thatha ukugcizelela amanga, kodwa iminwe (bent, iqonde). Yenza umsebenzi ngamunye ngokuqapha, sithwele nesisindo izithupha kanye Inkomba iminwe.

Ukukhuluma mayelana nendlela ukumpompa izandla, kufanele kuphawulwe ukuthi zonke izivivinyo amandla njalo alternated nge aziphumulele umzimba: Ukujikeleza mahhala, flexion.

ukuqeqeshwa yi ngeke seal amathambo, imisipha nezicubu ngokuhlanganyela, okuyinto izokwazisa zonke izinhlobo ukulimala isandla e yimuphi umdlalo.