Ingalo umzimba, umphumela lapho izobonwa inyanga!

Kungakhathaliseki ukuthi abanye bathi, lapho ihlobo kufika kanye mgwaqo iba hot, uzowathola uzolunga ukukhombisa izwe imisipha wabo asebenze kangcono. Kwathi kuqambe kufika ihlobo kufanele ulele, ekhangayo futhi ezilingayo ukubheka bonke abakuzungezile futhi ayefisa ukufana nabo. Nokho, uma engxenyeni engenhla umzimba wakho akubukeki indlela ezikhanga kakhulu, udinga ithemba, njengoba esifubeni sakho, emuva, emahlombe, biceps futhi triceps ngokushesha kakhulu aqale ukuphendula umthwalo, lapho babhekana. Ngakho-ke, uma kahle bathathe leli cala, uma ingavuleki entabeni kwemisipha, kodwa okungenani ukunikeza umzimba ukubukeka kwabo engenhla ezikhangayo. Iphuzu eliyinhloko ukuthi uma ufuna uthole isesimweni ngesikhathi esifushane, kufanele siqonde ukuthi ingaphezu kungenzeka, kodwa hhayi uma nokwenzayo nge isisindo amancane noma ungenawo unake ekukhishweni lesifanele ukuzilolonga noma abanekhono Ukukhetha kwabo. Akuwona wonke umuntu uyazi ukuthi benzeni ukuze kuzuzwe umphumela ephelele, ngakho kufanele uzijwayeze amathiphu kusuka physiotherapist professional, okuyokwenza ukuba kuzuzwe ngokushesha ushintsho emnandi. Okokuqala, udinga ukugxila umzimba eziyinkimbinkimbi okukhomba amaqembu kwemisipha amaningi ngesikhathi esifanayo, ukuvumela ukuba ngokushesha uqale ukuletha imiphumela. Okwesibili, kudingeka ukhethe ambalwa umzimba ukuthi ukugxila imisipha ethize, mayelana nokuthi iziphi izinhlelo abantu abaningi ukhohlwe ukuthi ukuqeqeshwa yakho futhi, ngokufanelekile, ukukhula kwakho sezigcwele. Kodwa ngowesithathu, ukukhulisa isisindo elenza nawe ezayo. Sekuyisikhathi ngithi goodbye kuya ezinhlayiyeni ezincane gantelkami pink kanye qha kwenela.

pushups

Ukuze ukhombe esifubeni, amahlombe, triceps bese ucindezela, ngaphandle kokusebenzisa amathuluzi ezengeziwe, kufanele nakanjani benze pushup eziyisisekelo. Kungcono ukwenza ezintathu noma ezine izindlela, ngamunye elizoquketha push-ups amaningi njengoba kungaba ngokomzimba ukumelana umzimba wakho nge ukuphindaphinda ngayinye kufanele wentiwe kancane, hhayi ngokushesha. Zama ukwehlisa umzimba wakho emhlabathini izikweletu ezimbili noma ezintathu, bese bakhuphukele isikhundla ukuqala eyodwa noma amabili izikweletu, ngokulandelana. Uma silandela lezi ziqondiso, omunye kusondela eziyishumi push-ups kuzokusa emizuzwini engu-30. Phakathi nalesi sikhathi, ungasebenza kahle ku imisipha izandla kanye nezinye izitho zomzimba. Khumbula ukuthi udinga ukuqapha eduze indlela owenza lesi sivivinyo. Izandla zakho kufanele kube ngqo ngaphansi emahlombe akho, kodwa zibekwe kancane ebanzi kuka ehlombe-ububanzi ngaphandle. Umzimba wakho kufanele njalo kube umugqa oqondile, cindezela yakho kufanele kube esishubile njalo, futhi awukwazi yesibili stop ukulawula ukunyakaza kwabo.

Ukuzivocavoca nge dumbbells obliquely

Yonke indawo kukhona mpikiswano ngalokho obonisa nge dumbbells kanye barbells kangcono: labo abenziwe engela, noma labo abenziwe esimweni esiphansi ovundlile. Nokho, akunandaba mqondo uxabana, ngoba kokubili zindlela ngempumelelo, futhi ngamunye wabo injongo yako, kodwa ezimweni zombili uzokwazi ukusebenza kahle phezu kwesifuba imisipha, emahlombe futhi triceps. Kodwa uma ufuna ukuthola imiphumela ngokushesha, kungcono ukukhetha umzimba etshekile, njengoba abe nethonya elikhulu phambi deltoid imisipha, kuyilapho ekunciphiseni ukucindezeleka phezu emalungeni emahlombe, avamise abalimala. Nokho, uma ukhetha dumbbell esikhundleni barbell, ungakwazi kanyekanye ukusebenza ngesikhathi esisodwa kokubili neengcezu yomzimba, kokulungisa ukungalingani ezingaba ekuthuthukisweni kwemisipha. Ukuzuza impumelelo, ebhentshini usethe i-engela 15 kuya ku-30 degrees, khetha isisindo ukuthi ungakwazi ngokukhululekile iyolawula ezinikezwa okungenani eziyisishiyagalombili, bese wenza ezintathu noma ezine izindlela ngejubane kancane.

ukudonsa

Yini push-ups ngoba ingaphambili umzimba wakho, wenze ukudonsa-ups umhlane. Ezisithintayo zonke izicubu ayisihluthulelo emuva yakho, amahlombe, biceps nemisipha besisu. Ngisho noma awukwazi ukwenza wokudonsa ups olulodwa ekuqaleni, ungaqala nge ongakhetha elula efana wokudonsa ups on rừng ongaphakeme, edonsa off a gxuma nokunye, njengoba lezi umzimba esinqophe imisipha efanayo ezikuvumela abaqinise futhi ulungiselele yangempela wokudonsa ups.

ephakamisa dumbbells

Uma umzimba wakho ongakabi ukupheleliswa emva zonke wokudonsa ups futhi ibenze-ups, bese dumbbells ephakamisa kuyokusiza kanjani yokwelula inqwaba amaqembu kwemisipha. Ngaphezu kwalokho, lesi sivivinyo kuyindlela ekahle ukuthuthukisa imisipha yakho emuva. Nokho, kulesi simo, imfihlo ukwenza ukuzilolonga kahle, njengoba abantu abaningi ukukwenza okungalungile.

Ukuphakamisa dumbbells esimweni ehlezi

Lokhu kuyinto ekahle umsebenzi zonke izingxenye imisipha deltoid. Ebhentshini noma esihlalweni, thatha esandleni ngasinye dumbbell. Phakamisa futhi nokugoba izingalo zakho ukuze izintende zezandla zenu ebhekene phambili. Inhale bese exhale ndawonye mabaphakamise izandla phezu kwekhanda lakho, eqondisa we indololwane. Kuqhubeka ezingeni eliphezulu, ukubala ukuze ezintathu nibuye nibuyele izingalo kuya indawo yokuqala.

Ukukhulisa isiqu eduze kwebhentshi

Ukuze usebenze triceps yakho, emahlombe, futhi cindezela, uzivivinye esibandakanya esisindo kuphela yakho siqu kuyinto enhle. Nakuba lesi sivivinyo akunconyelwe abantu nge esihlakaleni obuhlungu, kusukela akhawunti umthwalo kakhulu bona.

Bonisa nge dumbbells ku biceps

Uma ngempela ufuna ukukhombisa zonke imisipha yakho, kufanele nakanjani zihlanganisa ezinye umzimba ukuze biceps ohlwini lwakho ngiyoqeqeshwa. Futhi kangcono lokhu eziyisisekelo ephakamisa dumbbells, okuyinto kuzobandakanya biceps yakho ezingeni esiphezulu.

Ngokuzalanisa izandla nge dumbbells

ikhanda engemuva kwemisipha deltoid - iyona ndawo mayelana nokuthi iziphi izinhlelo abantu abaningi ukhohlwe, ngakho kufanele wengeze ohlwini lwakho lomunye umsebenzi, okunqotjhwe kilo ukuqinisa ke. Nokho, khumbula ukuthi le sayithi ngokuvamile buthaka kunamanye, ngakho kufanele usebenzise dumbbells ukuxegiselwa. Iba skier e ukuma bese uqale izandla ukuzalela ne dumbbells umkhawulo bese ukunciphisa kubo babuyelane.

isheduli Proper

Uma ufuna ukubona ushintsho ukuma namandla akho phakathi nenyanga, kufanele uthole ngempela uhlela ohlelweni lwakho. Kufanele ukwaba imizuzu engu-30 kuya ku-45 on umzimba okuhloswe ngazo ukuthuthukisa izicubu izingalo, futhi ukukwenza katsatfu ngeliviki ngezinsuku ukuthi cha landela nomunye. Ngalezo zinsuku ukuthi ungalilahli out on umzimba ukuze izingalo nesingenhla somzimba wakhe, kufanele bahlanganyele umsebenzi ngoba umzimba ephansi, kanye umzimba eklanyelwe ukuthuthukisa isimo sakho jikelele. Nakuba okuhle ukuqeqeshwa amandla izingalo kuzokuvumela ethuthuka kahle kakhulu esifundweni ukuvela kwamaqembu athile imisipha engxenyeni engenhla zomzimba wakho, umphumela kuphela eziklanywe kahle ukuqeqeshwa olunzulu okuhloswe ngazo kuwo wonke umzimba, kuzokuvumela kuzuzwe imiphumela esiphezulu. Wena ubuye akufanele bayakhohlwa ukubaluleka umsoco ofanele. Gxila indlela baphuze amanzi amaningi, udle imifino nezithelo kanye udle amaprotheni kanye carbohydrate eliphezulu. Ikhwalithi "fuel" efanele umzimba kunomthelela ukuthuthukiswa kwemisipha iqinile futhi mihle, lapho Uyokwazi-ke okumele siziqhenye ngayo.