Umzimba ezilula, kodwa ephumelelayo izicubu izingalo, ezinqeni beqolo

Ukuzivocavoca abakwazi kuphela unciphise umzimba futhi uzigcine isesimweni esihle, kodwa babuye basinikeze wabuka umzimba emangalisa: ukwakha imisipha, balahle isikhumba saggy, ukuthuthukisa sibalo.

Kulesi sihloko sizohlola ezintathu amasethi umzimba, okuhloswe ngaso ngamaqembu ahlukene imisipha: umzimba elula izicubu izingalo, izibunu bese wehlise emuva. La makilasi, kuncike ubuchwepheshe, iyoletha Imiphumela esheshayo, ngisho Wabasaqalayo. Kwenziwe ngezikhawu izikhathi 2-3 ngesonto. Ongaqeqeshiwe kufanele uqale kusukela ezikhathini 1st ngesonto.

Bonisa adingwa yimisipha yezandla

Kuzo zonke ezemidlalo nokwenza izinhlelo zokuqeqesha kwemisipha ku izandla ulele, ikakhulukazi besebenzisa isandla izinsimbi - kuyindlela ephumelela kakhulu futhi esheshayo. Kodwa ukuthi wasebenza, udinga ukwazi ukuthi ukwenza lezi umzimba.

Umthetho main, qala nge umthwalo ubuncane. Esigabeni sokuqala sokuqeqeshwa kufanele prodelyvat ukuzivocavoca izikhathi ezimbalwa futhi ongaphakeme isisindo dumbbells (kwabesifazane kusukela 0.5 kg for amadoda - 2 kg).

Ngaphambi kokuthi uqale, vuka sengidonsa umoya ngenkathi uhambisane, futhi umoya kakhulu. Indlela yokuqala wenziwa nokuma, imilenze kumele ibekwe ezingeni ehlombe. Izandla avusiwe ukwehla alingane ehlombe, izindololwane kufanele ithunyelwe okwamanje bacondze etindzaweni letehlukene. Futhi ngakho izikhathi 10. Ngokuhamba kwesikhathi, umthwalo luyanda izikhathi ezingu-40, kodwa udinga ukuthatha ikhefu (esikhundleni ukuphumula okufanele kwenziwe okwengeziwe, njengoba umsebenzi elula noma ukwenza Amazing, ngidonsa umoya).

Indlela elandelayo kuzovumela ukumpompa elinye iqembu imisipha isandla. Okwenziwe sihlale phansi, futhi lokhu kuzodinga dumbbells 2 kg. Elbow usemahlombe umlenze, kuyilapho dumbbells ephakamisa kufanele uthinte ihlombe. Musa unbend ingalo ngokuphelele. Yenza izikhathi 8 (ngoba abesifazane) noma 10 (yamadoda). Khulisa umthwalo kuze kube izikhathi 30 ngezikhathi ezingafani.

Lezi umzimba for izicubu izingalo kuklanyelwe ukuqinisa bonke triceps eyaziwa futhi izikhwepha zomfana. 2 izinyanga ukuqeqeshwa izingalo bayothola ukuma efiselekayo, ngokuqina.

Ukuze angabi ukuthenga dumbbells sezisindo ezahlukene, zombili lezi umzimba uzosusa elandelayo. I yokubeka nokuma, side ezingalweni ohlangothini insaliwe endololwaneni (isisindo dumbbell 1 kg). Ukuze abesifazane kuba umsebenzi nzima, ngakho kufanele senyuke izikhathi 8 ukuba amadoda 20 - kusuka 10 kuya 30.

Umzimba for imisipha izibunu

Ngokushesha qinisa izibunu, letfutfukisa imisipha ukuvumela 2 izivivinyo ezilandelayo.

Thola ezinamaphiko ezihamba ngazo zozine. Donsela emuva omunye ngezinyawo ziphuma kulesi simo, qala ukugoba ngesikhathi edolweni. Ngokugcwele umlenze hhayi unbend. Musa ukwenza lokhu umsebenzi spurts. imisipha ngasinye kufanele qinisa. Gcina (musa Sag) ukuthi emuva kwaba ngqo. Okwenziwe izikhathi 5-6 umlenze ngamunye.

Ukuze uye umsebenzi olandelayo, sigqame ezinamaphiko ezihamba ngazo zozine elula (umzimba emuva, izingalo enwetshiwe phambi kwakhe, ngokucindezela amabele akhe ukuba phansi).

Standing endaweni efanayo, ukushintsha isikhundla yezandla zakho: lizilolongele ngesikhathi izindololwane (ephansi ingxenye isandla icindezelwa ukuba phansi). Kule isikhundla, donsa umlenze emuva ke bend ngamadolo 90 degrees, okungukuthi, perpendicular phansi. Kule isikhundla, phakamisa umlenze wakho phezulu. Kuyoba nzima, kodwa isikhathi uzonikwa lokhu kulula. Phakamisani izikhathi ezimbalwa. Khona-ke, nezinye emlenzeni.

Lezi umzimba kwenziwa kabili ngeviki umphumela ozinzile ngokwanele ezinyangeni ezingu-2.

Obonisa for the ephansi emuva imisipha

ubuhlungu Emuva - inkinga ezivamile. Ukuqinisa le misipha kuzovimbela ngokweqile ngemuva ephansi, ukunciphisa imiphumela emibi yokuphila umzimba futhi umsebenzi asebenzayo ngokomzimba "ngezinyawo zabo."

Ukulala kwakhe emuva akho, bese uphakamisa imilenze yomibili enwetshiwe up, azigcine esimweni perpendicular phansi, futhi izikhathi ezimbalwa kanjalo. Ukulala kwakhe esiswini sakho, agobe izindololwane zakho, izandla Songa ku nomunye (bayoba ezingeni yasebunzini), ukubeka ikhanda lakhe kubo. Kusuka isikhundla ezithandwa lift kancane kusuka phansi emzimbeni elingaphezulu ukuze wasebenza kuphela imisipha loin. Ngokuhamba kwesikhathi, lokhu kungaba izinkinga umsebenzi, ukhuphuka uvela phansi futhi ligijima bezinhlamvu (futhi aguqa okhalweni) kolunye uhlangothi nge ukubambezeleka phakathi, ngokushesha kwelinye ke liphume ngokuphelele phansi. Futhi ngakho izikhathi 5-6.

Ngokuhamba kwesikhathi, lezi umzimba for izicubu izingalo, ezinqeni elisezansi ngemuva ongasetshenziselwa ukulekelela (noma esikhundleni) lelukhuni. Ngokwesibonelo, ukuqinisa imisipha emuva (hhayi kuphela ephansi kule aphansi emuva), ungasebenza isigxobo. Ukuze uqale nge awusindi kakhulu. Ukuze imisipha phezu izandla - thatha dumbbell usinde izinkinga umsebenzi: mabaphakamise izandla ukuze ukuphakama emahlombe phezu iphansi - kuze kufinyelele ezingeni ehlombe, kodwa nobude bengalo futhi awulutho kuNkulunkulu.