Indlela ukwakha izandla

Namhlanje, ngakumbi nangakumbi automated lamandla oluntu. Ukucoca wabulela lula kakhulu indlu kunye nokuveliswa kwezixhobo mihla indlu undikhulule abantu amandla omzimba. Ngenxa yoko, amadoda kunye nabafazi abaninzi abaselula ezikhala intlungu amalungu izandla. Ukuthatha nayiphi na inkqubo yokuzilolonga, uya kubona ukuba lo mzimba lifumene ingqwalasela encinane, yaye emva umthambo ukuphuhlisa amandla apha kakhulu lukhulu. Ngoko ke, indlela yokumpompa phezulu izandla neminwe. Uyoyiswa ubuchule obusisiseko ezimbalwa, yaye oko kuya kuba lula ukwenza umthambo ezintsonkothileyo ekuphuhliseni izihlunu ezingalweni, umntla kunye nemilenze.

Intshukumo lokuqala yenza njenge efudumeleyo - hayi overtaxing izihlunu. Ngcembe kwandisa ombane ifikelela iinzame ubuninzi kunokwenzeka.

Indlela ukwakha izandla

1. Nxiba weighting lweembaleki kwi brush, uze ulandele wasekhaya njengesiqhelo. Ngosuku lokuqala kakhulu kweeyure ezimbalwa, ngoko ikhefu imini, uze kwandisa ixesha.

2. Preheat izihlunu isandla ukuthintela ukwenzakala. Ngokuba lo mntu, ngoko elinye icala iibhrashi ngokwaneleyo ujikelezo.

3. Phantse yonke imisebenzi yophuhliso ngesandla nokubandakanya namanye amalungu omzimba, ngoko kuyacetyiswa ukuba benze kancinane eshushu-up.

4. Ukuqala isikhundla: ehleli phantsi ize ibotshwe iinyawo zakhe phantsi kwakhe. Palm sizinyanzele emgangathweni. Nezihlahla kufuneka kube kunye, neminwe - icala. Ekuqaleni, udlulisela ubunzima umzimba ezingalweni zakhe, ukulungisa le sikhundla. Bala ukuya kwishumi elinesihlanu, uze ubuyele isikhundla ehleli.

5. Ukuqala isikhundla: ehleli etafileni, yokuphumla iingalo zakhe kuyo. Thatha impahla (1-2 kg dumbbell okanye weighting), kwaye uyibambe phambi brush ukwenza intshukumo evela ngokwayo. Ukubalelwa elinesihlanu - phinda. Emva - wayesenza intshukumo efanayo, kodwa kwelinye icala.

Oku kunganxulunyaniswa kummandla kwentlawulo izihlunu, siyigcine ikwimo entle. Ukuba, ke, ifuna ukulungiswa kakhulu, ngoko cinga nezinye izenzo ezibonisa ukwakha indlela izandla.

Nazi ke imisebenzi eyenziwa kunye nobunzima. Musa ukuthatha ubunzima enzima, njengoko iseshoni yoqeqesho yokuqala kungabangela ukwenzakala.

1. Lo msebenzi elula isetyenziswa efudumeleyo-up - buyaqhubeka ring olwandisa. Qala inani elincinane kophindo, nesantya ephantsi.

2. Ukomeleza ukugoba kunye extensors ibrashi ngokusebenzisa umthambo enjalo Thatha dumbbell dumbbell okanye 5-8 kg (afanelekileyo kwabasaqalayo kunye 2-3 kg) umthwalo ebotshelelwe phakathi induku zajikeleza ubude umtya 50 Stick cm ukuthatha ukubambelela oluphezulu okanye olusezansti. (njengoko lula kakhulu) kunye inxeba kuyo ngempoxo uze ngenyameko unwound. Phinda esiqatha fatigue kwezihlunu.

3. Ukongeza kwezi imithambo, kukho ezinye iindlela, indlela yokumpompa up izihlunu ngesandla. Nceda uyeke elele lokuqala nolo lukwizinga lesibini, yaye ngoko ke amalungu metacarpal wesibini nowesithathu. Eyenziwa push-ups imizuzwana zokuqala-30, ukuya kwimizuzwana 2 yonke imihla.

4. Kwakhona, thabatha nogxininiso elele, kodwa iminwe (kruthu, ngqo). Yenza umzimba ngalinye ngononophelo, sithwele ubunzima nasesithupheni kunye index iminwe.

Ukuthetha ngakumbi malunga ukumpompa njani izandla, kufuneka kuqatshelwe ukuba zonke imisebenzi amandla zisoloko mzuzu kunye nemithambo nokuphumla: ujikelezo simahla, flexion.

Uqeqesho japan uya seal amathambo, izihlunu zomzimba ezidibeneyo, nto leyo eya tufwile zonke iintlobo ukonzakala esandleni na kwezemidlalo.