Indlela ukwakha izihlunu ingalo imini 1: ukuzilolonga olululo

Ukuzigcina ungumqabaqaba yabo yindoda ndabethwa izigidi ezilandelayo iindlela: abashiya abo Ndinephupha ulutsha obungunaphakade nobuhle oluhlala luhleli. Ngokuba uhlala edolophini mihla nabafazi zasezidolophini abahleli iintsuku phambi monitor ngenxa itafile ofisi, kwaye ushukume kuphela emva ivili le imoto, into yokugcina ifomu ebonakalayo ayikho ongasithemba.

Ingakumbi izandla yabasetyhini: ukuba "iintlanzi" abantu

umzimba lady ngempumelelo xa - iseti izihlunu abaqeqeshwe kakuhle, apho kungekho zamabanga - zibalulekile zonke. Kodwa ukuba esiswini kunye lesinqe zisoloko kwi embindini ingqalelo yayo, ukomeleza izihlunu ingalo kubafazi amaxesha ingqalelo ezingabalulekanga: baba kwinkqubo yoqeqesho idla ngokungafanelekanga kubomi bomntwana. Okwangoku, lihle, "wanamathela kunye 'isandla yokuqala kwatsala ingqalelo yabantu, singasathethi ke ukuba izihlunu kakhulu ukwenza ubomi lula kubantu besini ngokuncipha. Kungenxa yoko le nto umbuzo ukumpompa njani imisipha izandla, olunomgaqo ngokwaneleyo ukuze abaselula oqolileyo ngokwaneleyo kumabhinqa.

uloyiko Ize izidalwa mnene

Abafazi bekudidekisa kakhulu engachananga eqhelekileyo ukuba isandla kufuneka aqeqeshe amadoda kuphela: zokungqinga izihlunu bahombise kubo, kodwa sex buthathaka, akuyomfuneko ukuba. Esoyika ukukhula kakhulu le izo-, ubude ingalo masculinization umntla jikelele, abaqinisekanga ochaphazelekayo malunga ukumpompa njani izihlunu iingalo. 1 Uqeqesho mini ukwenza iintlobo olulandelenayo, kodwa musa ingqalelo ukusebenzisa izihlunu ngesandla.

izidalwa Gentle bendalo kufuneka Ungakhathazeki ngale, kuba uhlobo efanayo kakhulu iyabakhusela yokozela ukukhula kwezihlunu: i testosterone hormone, elinoxanduva ubudoda kunye nokukhula kwezihlunu, ekhoyo hi mpimo lowutsongo emzimbeni yabafazi.

Ukususela oko izihlunu "izinto yenziwa 'isandla

Yenza izandla amahle bonke abantu, nkqu ngemvelo hayi kakhulu ngokwenene umfazi onesiphiwo. Omnye kuphela ukuba aveze ingxaki ukumpompa njani imisipha izandla wosuku 1, veki, nyanga, kunye nokuphuhlisa isicwangciso kunye amaqhinga zoqeqesho. Kule "impompo" ukuba amantombazana akuthethi ukwandisa izihlunu ebonakalayo sofele, kodwa bomeleze izandla kuphela ubanike isiqabu akhe kunye nemigca ezintle. Imisebenzi efanayo ukuba wenza i fondini afuna ukwakha izihlunu bomelele, Ndithambile, abafazi ababuthathaka izicelo iinjongo zabo, ukuphendula phantse lo mbuzo "ukumpompa indlela up izihlunu iingalo kunye sihlale esobukhomokazi?".

Muscle komzimba kwezandla kulula abathandi umthambo. Kwanele ukuba wazi apho, isihlunu esineendidi ezintathu, deltoid noko ezikhangeleka ngathi, ukuba ukuqonda imigaqo jikelele uqeqesho olufanelekileyo. Yonke imisipha kufuna uhlobo olulodwa umthwalo, leyo uyakuthatha imicu kwezihlunu eliphezulu, yaye isiphumo ayiyi kuthabatha ixesha elide; umsipha uya kufumana ngakumbi, ukwanda umthamo, uya babebhala kwaye inokusityeda. Ezi izandla neentloni ukubhentsisa yokunxiba ngokuhlwa, ngokuziqhenya kukuqhayisa ubuhle wezintlu.

Zingaphi ukusebenza izandla ukuba benze ngemini

Imisebenzi olusebenzayo esihlunwini ezinkulu - flexor kunye extensor negxalaba - ukubonisa ukwakha indlela izihlunu ingalo. Usuku olu-1 akuyomfuneko ukwenza ngenzondelelo yonke inkqubo yoqeqesho, ababenzayo iseti olulandelenayo kuwo onke amaqela izihlunu esandleni. Iingcali bacebisa ukuba ungaqhubi namahashe, niphakamise ishedyuli evekini kwaye ulandele ngokungqongqo kuyo.

Loo ishedyuli umisela olunye uphando ngenye imini izihlunu, umz, izo-, kunye esineendidi bakwenze. Kukwasebenza kwanjalo kuyo esihlunwini deltoid kunye yengalo. Ngokuqhelekileyo imisebenzi enjalo ukuya okwemizuzu embalwa zoqeqesho. Kufuneka kukhunjulwe ukuba ekomelezeni izihlunu ezingalweni kwabasetyhini ezihambelanayo kuphela iintshukumo ekwanti: izandla kwakhona ngqo ukusebenzisa xa izihlunu basebenza esifubeni enkulu, emva, nkqu imilenze. Emva kokuba akhethe omnye okanye omnye ngumthwalo - Nge, dumbbells - okanye ngokusebenzisa i band ilastiki, oko lo mfazi sele kulayishwa izihlunu encinane esandleni.

Beka inkqubo ekude kuqeqeshwa

iingcebiso Ukunikela zendlela yokwakha izihlunu umfazi ngesandla, iingcali fitness ukhankanye umthambo ekwanti, nto leyo ethetha ukuba baya kufakwa kwi-noqeqesho jikelele izihlunu ezinkulu umzimba: ngasemva, esifubeni nasemilenzeni. Kubhaliwe elalijongene kuphela yokuba kufuneka silithathe bodwa imithambo. Emva koko ke kuya oshelomitelen, kwaye umzimba uya kuba iifom ivumelane.

Abo wagqiba ukuba uhlaselwa ngezandla zakhe, ukuze ekugqibeleni kubo ukwenza, ukufumana ukususa unokukhawuleza sele okungamanyala, wabuza: "? Indlela ukwakha izihlunu ingalo usuku 1, ukuze complex kuquka lonke uqheliso lwemisebenzi eziyimfuneko onke amaqela flexor kunye extensor" Ingaba amaxesha omnye okanye emibini ngeveki, ukuqhubela phambili ngoqeqesho ekwanti izandla, okanye ukulahla umzimba, njengoko kukhuthazwa ngasentla, yonke imihla kwishedyuli.

Iintlobo loqheliso ukuba izihlunu ezingalweni

Amaxesha amaninzi abasetyhini abaqala nje indlela yabo bafezeke, cela lo mbuzo: "Indlela ukwakha dumbbells izihlunu ngesandla, okanye nokuba nomthwalo imfuneko olo qeqesho?" iingcali Impendulo icacile: ukusebenza ngaphandle iingxaki kudingeka izandla. Ukuze ibe ubunzima dumbbell ezahlukeneyo kwi-1 kg okanye ngaphezulu, izacholo, intonga okanye irabha umhlabelo okanye iteyiphu. Kubalulekile ukwenza umsipha - isihlunu esineendidi, deltoid - ukuxhathisa unciphiso, nto leyo idala umthwalo wombane. Ngaphandle dumbbells japan ebonakalayo ayikwazi kuphunyezwa. Oku, uwabize, akukho malunga zokungqinga izihlunu, ukuba abasetyhini aziveli, umgaqo, ngenxa ukufumana imali hormone testosterone eyindoda emzimbeni wakhe, kodwa kuphela malunga umthwalo kwezihlunu olusebenzayo.

Njengoko elula ngempumelelo, oko enemisebenzi yokuthamba ubunzima bayo: ukumpompa indlela up izihlunu kwezandla lokutyhala-ups, uyazi abadlali abanamava. Rise ezingalweni push-ups nawuphi na umgangatho, nokuba umgangatho, udonga okanye isithebe, ukoyisa luvukelo womxhuzulane izo- umthwalo ezibalaseleyo esineendidi.

Uqheliso ngokuba izo- - egxalabeni izo- flexor, okanye ukumpompa njani izihlunu unokukhawuleza ezingalweni

Bonisani ne dumbbells:

• emi, amadolo ekhululekile kancinane, thatha dumbbell ezandleni zenu, Ingqiniba ukubambelela esinqeni;
• kancinci Goba iingalo zakho phezu siphefumla izihlandlo 8-16;
• phinda intshukumo efanayo, kodwa ngesantya ngokukhawuleza izihlandlo 8-16;
• ukwenza intshukumo efanayo benemizimba ukukhanya okanye ngaphandle ngesantya fast kakhulu.

Lo msebenzi inye kwenziwa ibhanti:

• ukunyathela phezu tape kwi phakathi yonyawo, enye ukuxhasa ngasemva, iteyiphu emasondweni iphela phezu izandla, iingalo kufutshane emzimbeni wakho;
• kancinci Goba iingalo zenu, bawurhuqa ekhasethini, ukuphindaphinda amaxesha 8-16;
• Noko ke, kwenze kamsinya.

Qaphela Kubalulekile! Zokufunda ngempumelelo neerhali ukudideka kwezihlunu ngok kade kuyimfuneko ukutshintsha isantya uphumezo iintshukumo ukusuka kade ukuba bazilile. Mode kade, ungathatha ubunzima namatye kancinane ngakumbi, ngokuba ekhawulezayo - ngaphantsi.

Zeziphi izihlunu kwizandla the main

Ukuze ngokuvumelanayo Ukuphuhlisa uhlobo ezintle ngezandla, kubalulekile ukukhumbula izihlunu yokuqala. Injalo i ochasene le esineendidi zomfana - ingalo extensor. Le yinxalenye yenkqubo dystrophy kwi ezandleni abangenamava kwaye ekuqaleni nje umsebenzi ngendlela wambi ngoyaba. Kubomi eziqhelekileyo, esineendidi brachii encinane inxaxheba kwaye sikwimo iyathamba Wasolula, ngokuthe ngcembe esikhokelela unokukhawuleza ebonakalayo neengalo unokukhawuleza kule ndawo.

Kungenxa ekuqalekeni esineendidi ukulibala okanye abazi ngayo umsebenzi walo, ibizwa ngokuba umsipha iphambili izandla. Okwangoku, ezimbalwa esebenzisa ezilula efakwe ucwangciso lofundo ukuzilolonga, iya kubonisa ukwakha indlela esineendidi izandla unokukhawuleza ezicocekileyo ebukekayo kangaka.

Le mithambo best for the esineendidi

Nge dumbbells:

• Babemile Goba kancinane amadolo iplagi isinqe umva, ukuthatha indawo azigobe, ukuze umntla kungekudala zifana phantsi. Ingqiniba iyalungiswa esinqeni, Ingqiniba igotyiwe. Qinisa iingalo zakho onokolula, ukutyhala kwabo umva, ukuze wohlukane kweelana ubunzima dumbbells. Phinda amaxesha 8 kancinci kunye nobunzima kakhulu kangangoko.
• Yenza okufanayo liqondo olukhawulezisiweyo izihlandlo 8.
• Susa amatye enze intshukumo ngokukhawuleza kangangoko kunokwenzeka.
• Ukuma okanye abe uhleli, uthabathe kwelinye iintsimbi nokuphakamisa ngesandla iplagi phezulu phezu kwentloko yakho. Ingqiniba abambe sisigxina endaweni enye ngokuthe nkqo kufutshane entloko. Kancinci ukugoba futhi ukuqondisa engqinibeni, beqhekeza ubunzima.

Nge le tape:

• Belt koonondaba phakathi emgangathweni ngonyawo olunye, enye inkxaso emva kwi indawo ekuhlaleni. Nge esinye isandla womlenze wakhe imilenze wayama ngayo, elibukhali, elinye ukuthatha eziphelweni ibhanti kabini, ngengqiniba icinezelwe esinqeni, ingalo baphikele ingqiniba yakhe. Kancinci qinisa ingalo yakho, ehamba naye emva nokoyisa kweelana ibhanti.
• Phinda efanayo ngokukhawuleza.
• Yenza intshukumo ngezandla zozibini ngaxeshanye, ngokucinezela i tape iinyawo emgangathweni, ngokuthatha sekukukuguqa isikhundla kunye nokuthatha eziphelweni tape esandleni ngasinye. Izandla efanayo ixesha baphikele kwi iingalo, kwaye busisigxina esinqeni.

Ukuxambulisana malunga ukumpompa njani izihlunu izandla ukwenza izihlunu ukulingana efanelekileyo umzimba uphela, ngoyaba umsipha deltoid. imithambo ezizodwa kufuneka ukuba ukunikela imilo zilingana. Eyona intle ke imithambo kunye dumbbells okanye rubber band:

• Yanjalo side ezingalweni yokukhwelisana phambi ndibasasaze bebodwa, wohlukane kweelana ubunzima dumbbells okanye tape. Phinda amaxesha 8-16, ukutshintsha nesantya iintshukumo ukusuka kade ukuba bazilile.