Imithambo yomzimba Hand: A iseti loqheliso

Izandla - isixhobo engundoqo woMntu. Ngaphandle womelele kwaye usempilweni imilenze abantu baphelelwe ngempumelelo yabo, nokuba imisebenzi yabo ikakhulu ezinxulumene nomsebenzi ngokwasengqondweni. Zonke iingcamango kunye ngcingane zitshekishwe kuphela ngesandla. Ekubeni abaninzi abantu namhlanje ukungabikho umzimba, umbuzo kulondolozwe kwefom ebonakalayo kuya kungxamiseke ngakumbi kunyaka ngamnye. Namhlanje siye sithethe malunga ngempilo kunye nokusebenza izandla, kwakunye cinga iiseti ezimbalwa olulandelenayo, nganye eneyazo injongo yayo.

Uqeqesho amandla ezandla

Inyathelo lokuqala kukuba ukuxoxa uqeqesho amandla ngokubanzi, nto leyo efanelekileyo kubantu abasempilweni. Power imithambo ngesandla lijolise ekuphuculeni inkqubo yabo nokunika kwezihlunu. Upper Angengowamvelo kwabantu iquka flexor (izo-), extensor (esineendidi) kunye yengalo, nenoxanduva zonke iintshukumo esihlahleni. Ngokusekelwe injongo izihlunu, bakha isicwangciso Amazing.

uqeqesho zomfana

Njengoko sele kukhankanyiwe, le izo- (eyaziwa ngokuba izo-) inoxanduva abhetyebhetye isandla. Ngoko ke, ukuze ukufunda oko, ukuze wenze le ntshukumo, kodwa kunye iintsimbi. Rise i zomfana neentlobo ezininzi. Ngokufutshane, xoxa ezona ziphambili.

Ukuma kunye Nge okanye dumbbells. Ukuqala isikhundla: iinyawo zamagxa ububanzi, izandla wajika ezintendeni kunye projectile kuso, umzimba egudileyo. Ukulungisa umntla kule sikhundla, ungaqalisa intshukumo. Izandla esifubeni njengoko siphefumla, kwaye ofika iphefumlelwe. Kulo mzekelo, zishiya kubo elicothayo thile ngaphezu lift. Ukuba ufuna inxaxheba kumsebenzi kuphela izo- kunene musani "ukuba" yinxalenye yakhe umthwalo xa ephakamisa baphumle kancinane, akukho mfuneko ukuba bamnikele. Ukuba wenza lo msebenzi kunye dumbbells, ngoko ke izandla ke kuvuswa zombini ngaxeshanye kunye yanjalo.

Ngesando yokugoba. Lo msebenzi kwakhona kanga nge brachioradialis kwezihlunu le yengalo. Iqala Isikhundla efanayo, kuphela izandla zibekwe ezintendeni zijonge umzimba kwaye udale into kunye namatye efana ngehamile. Xa ephakamisa kubalulekile ukuba "ihamile" wawuthe tyaba, yaye brush ayikho dovorachivat iqokobhe. Elokugqiba, lo mgaqo kuyafana kwi Kumsebenzi ongaphambili.

Ukoma ehleli. Lwenziwa ngokwahlukeneyo ngokuba isandla ngasinye. Ukuqala isikhundla: ehleli imilenze zakhe, emqolo engqiyame phambili nokusebenza isandla osimelela engqinibeni sakhe phezu kwamathanga embilwini. Ukubambelela kwaye enokusetyenziswa intshukumo efanayo emi flexion.

Ekubeni ucinga namhlanje ithoni jikelele izandla, hayi kanzulu nokunatyiswa isihlunu, kunokwenzeka ukudibanisa ezi imithambo kunye nabanye. Umzekelo, unako ukwenza ukugoba, ndihleli esitulweni, yaye ukuhlamba nzulu, iya ukudibanisa kwamathanga kunye ngeempundu.

uqeqesho esineendidi

Imithambo yomzimba Isandla ngokuyimfuneko kufuneka siquke lokufundiswa esineendidi. Izizathu zoku ubuncinane ezithathu: lokhu imisipha inika isambuku esandleni; kubomi bemihla ngemihla lingaphantsi ulayishiwe ngaphezu zomfana; esineendidi i ummandla apho ngokuyintloko ukusekwa "flabbiness". Njengoko sele ukwazi, umsebenzi iphambili yale isihlunu nengalo ulwandiso. Kwaye kule sisiqalo, uceba ukusebenzisa ezintsonkothileyo. Esineendidi ubonisa ukuba into eninzi. Makhe siqwalasele emibini kuyo.

kwibhentshi Dumbbell ngenxa intloko. Lo msebenzi elula kodwa enegalelo kakhulu. It lwenziwa nge dumbbell enzima. Ukwenza kwisitulo ngenxa intloko kunokuba zombini esimiyo ehleli, okoko nje ibuyisele ngqo. Le projectile kuthathwa ngezandla zozibini Ngasentla kwentloko yakhe. Ngomhla Tsalani, yena ngobunono esehlisa intloko yakhe, ngoncedo lwe curls, njengoko siphefumla - ubuyele umva. Kuko konke. Ukuba oyifunayo, umntu unako ukwenza into efanayo ezimbini ezincinane yokondliwa dumbbell.

Bena dumbbell esineendidi elele. Ukuqala isikhundla: engqengqe ngomqolo, ukusebenza tye isandla. umzimba Dumbbell ingaba nkqo okanye ngaxeshanye. Ngako oko, kwimeko yokuqala, lo projectile uvikivwa esifubeni, yaye okwesibini - ezindlebeni. Uyakwazi ukwenza imithambo kuba izandla zombini ngexesha elinye. Nngokobuchwepheshe, intshukumo ayahlukanga ingekavunwa cinezela kwibhentshi dumbbell.

umzimba Universal

Imithambo yomzimba Isandla ijolise ukugcina kwezihlunu, ngoko ukufunda endaweni oludibeneyo izihlunu uyakwazi ukwenza imithambo ezingundoqo, nolusebenza amaqela kwezihlunu ezininzi namalungu. Kuba zomfana imithambo ezisisiseko emihle tsala-ups kwi bar. Ukongeza, isihlunu baqeqeshelwe umva kakuhle. Njengoko ngokuba esineendidi, esebenza ngokugqibeleleyo kunye idiphu, nayo edityaniswe umsipha pectoral. Isiphumo efanayo pushups. Le mithambo ezintathu, nganye eneyazo iinguqulelo ezininzi, kwanele ukugcina izandla ngendlela eqhelekileyo.

ngesa-

imithambo ngesandla Ngokuqhelekileyo ayibandakanyi lo msebenzi qela kwezihlunu. Ngaphezu koko, oko bodybuilders nokuba zobungcali badla ngoyaba. Isizathu ilula - zengalo ubaleka phantse lonke uqheliso lwemisebenzi phezu kwezandla zakhe, njengoko unoxanduva amandla ukubambelela kunye nendawo esihlahleni. Ngoko ke, ngokuqhelekileyo ngesa- komsebenzi akukho namnye kuneengxaki. Noko ke, kuyo nayiphi na imeko bahlalutye isibini olulandelenayo.

Qeqesha i yengalo ayikho nzima. Hlala esihlalweni ukuze kwamathanga zakho eyayingqalene emgangathweni. Khetha i dumbbell okanye Nge kwaye beka kunene emihlubulweni zakho ukuze brush ijinga kubo. Kulo mzekelo namasundu zibheke phezulu. Le indawo yokuqala. Ngoku ke kufuneka ukuba ukhululeke ezandleni zenu, sinciphise yaye uphakamise kangangoko phezulu kangangoko kunokwenzeka, obagcinela ingalo inyuke ukusuka esinqeni. Zama ukwenza into enye, kuphela ngezandla zakhe, waqubuda phantsi. Ngokufanayo, unako ukusebenza ngapha ngesa- phantsi izandla zakhe. Eyona nto ibalulekileyo kukuba nje ukususa brush.

siqinisele

Izakhi ebalulekileyo yempilo kunye izihlunu amandla bhetyebhetye zabo. Ukuze kufikelelwe okubuyela kwimo entle futhi umzimba xa izihlunu zomzimba, kuyimfuneko ukuba olule kubo. Eyona engundoqo umthambo yade kwezandla:

• Tsala omzimba omnye ngaphambili, uze emva koko uthabathe engqinibeni yayo yesibini okanye athwale kwaye nsinya umzimba. A cinezela ngesandla omncinane phantsi kwaye yiva ukuzolula emagxeni.
• Phakamisa yakho ngesandla kunye ugoba ukuze isandla phezu kwentloko yakhe. isandla press yesibini phantsi ingalo yokuqala ukwenzela ukuba esineendidi nangengalo.
• Fumana izandla emva komhlana wakhe, omnye ngaphezulu kunye nezinye ngaphantsi. Zama ukuba uzivale enqabeni yomkhosi. Ukuba awukwazi ukufikelela, sebenzisa itawuli.

Ukolula lisoloko ngokusebenzisa buhlungu kancinane, ngoko musa nosizi ngokwabo ngamandla.

ashushu-up

Enye ingongoma ebalulekileyo kukuba amalungu imithambo ngesandla. Khumbula izifundo zemfundo yesikolo ngokwasemzimbeni, kunokuba eshushu, nkqubo leyo idla ngokwenziwa ekuqaleni. Zonke iintlobo njengokujikeleza emagxeni, ngengqiniba kunye kwisihlahla iza kubonelela izandla phezu zempilo kunye nokusebenza. Ukongeza, i efudumeleyo-up niya kwenziwa phambi uqeqesho lokukhulisa amandla.

Ngoku, ukuba ngakumbi iintlobo beemvavanyo, ezo eziyimfuneko ukuze yesiqhelo emva walimala.

iingxaki sentliziyo

Ngaba umsebenzi motor imithambo ngesandla emva istroke? Makhe sijonge lo mba ngokucacileyo ngaphezulu. Emva nobetho, iminwe ayikwazi "ukuthobela". Ukuze bahlukane nayo le ngxaki, kufuneka uthathe unonophelo izakhono motor entle. Uqeqesho iintshukumo ezifihlakeleyo wasebenzisa izinto ezincinane awufuni ukubamba ngezandla. Kusenokuba, umzekelo, ibhola ezizodwa spikes. imithambo ngesandla emva ngesibetho iquka imithambo ezinjalo izakhono motor:

• Mmangalelwa iibhola ezimbini, okanye nje walnuts.
• Branch iimbotyi i-ertyisi. Kukwandisa ukusebenza, ungakwenza oko ngamehlo akho ivaliwe.
• iiphazili Ukukhetha kunye nezinye usetyenziso iinxalenye ezincinane ezifuna ngqo.

Kwaye musa ukungahoywa zonke iintlobo zeentshukumo ngemihla (linegunya / nezitshixo izivalo, vula / izibane, njalo njalo).

Lokubuyisa ngenxa yokwenzakala

Njani na imithambo kuba izandla emva kokuba zaphuka? Nokuba kunokwenzeka ukulayisha mlenze owenzakeleyo? Ukubuyela ukusebenza kwayo, kufuneka imithambo izandla. Ekuqa-, ingakumbi xa kunzima, zigugile elide udaka. Xa umntu luthe lwancothulwa, inkqubo yesiqhelo ayikagqitywa. Ngenxa nokungakwazi epheleleyo izihlunu ingalo angaxingi, negazi ukuhamba kuzo ngosuku ngalunye kunciphisa. Ukubuyela kule finiteness wobomi, oko ponabitsya ukusuka kwiiveki ezimbini ukuya inyanga.

Nazi ezinye umthambo eziya kunceda ukukhawulezisa inkqubo:

• Okokuqala, thatha ngesandla udongwe ngokucotha uzame alolulele ukuya kwimo ethambileyo.
• Hlala esitulweni uze somknite izandla phambi esifubeni, ukuze izandla zakhe ambathe licinezelwe nxamnye omnye komnye. Ngaphandle lokuvula kubo, zama zithambekele kwicala. Lumka xa kuziwa ingalo eyaphukileyo.
• Thatha ibhola yentenetya, zama ukuba uyilahle eludongeni kunye ayigange. Kwangaxeshanye, musa ukuvumela naziphi na iintshukumo ngesiquphe yaye musa idalwa.
• amaso Fingering, nto leyo esele zikhankanywe apha ngentla.

Yonke le mithambo ijoliswe ekuphuhliseni ibhrashi, kuba esihlobene naso ezininzi iingxaki sokubuyisa ixesha ekuphulukenwe nalo. Yenza iindleko zabo kathathu ngemini.

Imithambo yomzimba izandla emva ukususwa nodes nkovu

Xa ukususa axillary nkovu kwamiliselwa iiprojekthi kukho umngcipheko nokudumba ngesandla. Ukumelana nayo, kodwa kungaphelelanga apho, unyango, loo mntu kuza kufuneka umthambo ezizodwa. Imithambo yomzimba ngesandla emelwe imisebenzi enjalo:

• Okokuqala kufuneka ukushushubeza umzimba ndenzele ngenxa ukusebenza kwenkqubo emithanjeni. iintshukumo Ukukhanya setyhula ukusuka ezantsi ukuya phezulu i kulu ubuso, intamo neendlebe. Sisithethe nabo kufuneka ukuba, okoko nje isikhumba ezifudumeleyo kancinci.
• Kunjalo kufuneka makwenziwe esinqeni, isisu kunye nesifuba.
• hamba ngoku uye ukuhlikihla kwezandla. Okokuqala triturated umphezulu ngaphakathi, ngoko yangaphandle. iindleko ukusuka entendeni linye.
• Xa umzimba ukufudumala, kufuneka alale ngomqolo umzuzu makaqonde uxinzelelo / ukuthanjiswa izihlunu ezingalweni. Ngalinye amanyathelo kufuneka uthathe imizuzwana ngaphezulu kwama-2.

Okokuqala kufuneka ukuba uyenze le imithambo kathathu ngemini. Ngoko, xa izihlunu siqhelane, kunokwenzeka ukwandisa umthwalo. Eyona nto ephambili yesiqhelo - abe nabuganga komzimba.

isiphelo

Namhlanje, safunda ukugcina indlela izandla zakho ngeenzwane zethu ziqhubele emva izifo ezithile. Imithambo kuba abafazi isandla yahlukile zomntu, ekubeni igxininisa kuphuhliso ngokubanzi imilenze, kungabi "zokumpompa" zabo.