Indlela ukwakha izandla zakho ekhaya ngempumelelo enkulu?

Ubuhle komzimba womntu azukiswe kususela kwimihla Greece yamandulo. Ke amadoda, amandla kunye né ebesoloko zavusa intlonipho umntu igorha emzimbeni bekusoloko kukho imfuneko. Kungenxa yoko le nto umbuzo indlela ukumpompa izandla zakho ekhaya nangoku efanelekileyo, yaye kuyabonakala ukuba abaninzi abantu baya kusoloko sinikele ingqalelo ngakumbi kulo.

Ukomeleza izihlunu ezingalweni ezijikeleze umbhinqo zamagxa kukho eninzi umthambo, kodwa ngaphambi kokuba uqale ukuphumeza kuzo, kufuneka ukuba inyanzelekile ukuba aqhelane imfundiso ngokubanzi inkcubeko ngokwasemzimbeni, kwakunye ukuqonda gca umgaqo yokwandisa ubunzima ngokwasemzimbeni. Yonke imisebenzi zihlelwa yi elihlabayo, ngokutsho inkqubo yokomeleza izihlunu, kwakunye inkqubo ukuphunyezwa kwazo. Kukho indlela ekhethekileyo ejolise ukunyamezela, kwakunye nezinye, ngenxa yokuba apho kukho ukwanda kokuziswa kobunzima kwezihlunu. Kuyo nayiphi na imeko, yenzelwe kakuhle ibekwe beemvavanyo someleza impilo yabantu, yaye izandla zakhe ibingenamongo ngokwaneleyo.

Namhlanje, kukho iiklabhu zemidlalo ezininzi kunye namaziko fitness, kodwa abanye abantu bakhetha ukufunda ekhaya. Yiyo loo nto kubalulekile ukwazi aba bantu ukumpompa njani izandla zakho ekhaya ngokukhawuleza kangangoko kunokwenzeka yaye idinga.

Ngoko ke, jikelele, yonke imisebenzi ukuphuhlisa izixhobo zahlulwe zibe zesiqhelo, apho lwenziwa ngaphandle iintsimbi, kwakunye nezo zenziwa kunye nokusetyenziswa kwezixhobo ejimini, dumbbells, iintsimbi nemivalo. Ekuqaleni wenza imithambo efudumeleyo-up ukushushubeza izihlunu kunye kwimo yazo. Eli nqanaba ibaluleke kakhulu uqeqesho, leyo kufuneka athobele umyalelo beemvavanyo: iibhrashi yokuqala yafudumala-up, ngoko kunene, amagxa kunye koko ngokwabo. Emva koko, uyakwazi ukuqhubeka ukuba imisebenzi esisiseko ukuphuhlisa amandla.

Isixhobo umthambo ekhaya ukwenzela uphuhliso izihlunu ezandleni barbells, dumbbells kunye olwandisa. Ukongeza kufuneka kwakhona kukhunjulwa ukuba imisebenzi esebenzayo kakhulu ezifana push-ups (ngendlela yenzululwazi - kwesitulo press), kwakunye iphakama kwi bar. Nangona le mithambo zonke eziqhelekileyo, kukho ezinye iimpawu ntsebenzo yabo ngenxa apho kunokwenzeka ukuba amaqela athile kwezihlunu.

Ukuba push-ups izandla zibekwe kakhulu kakuhle, xa umthambo iqinisa imisipha umva. Ukuba izandla zibekwe kufutshane omnye komnye, ukuqeqesha izihlunu pectoral. Ukumpompa Isandla ngempumelelo enkulu, kufuneka kuqala ukuphuhlisa iseti olulandelenayo ngokuhambelana nemigaqo engundoqo: umthwalo ngokuthe ngcembe kwi iqela iqela kwezihlunu ngalinye izandla negxalaba nombhinqo. Ukunciphisa le fatigue yonke imisebenzi kufuneka zibekwe ngolandelelwano yokuba yokuphatha imithambo ifakiwe therebetween.

Ngoko ke, indlela yokumpompa izandla zakho ekhaya ngendlela apha eya best yokwakha kwezihlunu. Ukwenza oku imithambo kwi zokumpompa izo- kunye esineendidi ukusebenzisa le migaqo ilandelayo: ukuthatha ubunzima ubuninzi nokwenza imithambo imali encinci kwexesha (6-8). Xa umthwalo loo ibonelelwa kukukhula kwezihlunu olukhawulezayo. Kubalulekile ukujonga ukutya ezichanekileyo, kufuneka ukuba sibandakanye iiprothini kunye nokutya protein.

Ukuba umntu phambi umsebenzi ukwandisa unyamezelo, yaye uye ndicinga ukutsala njani ngesandla, apho kufuneka zikhethwe umgaqo ilandelayo: kufuneka zibe nkulu kakhulu umthwalo ezandleni, kodwa umthambo nganye kufuneka wenziwe izihlandlo 20-25.

Ukuze kufikelelwe kule njongo kufanele kukhunjulwe ukuba ayizizo zonke eziphantsi kwayo ngqo kwi uqheliso ngokwabo. Isiseko yonke inkqubo kufuneka ufakwe ukuphunyezwa yenkqubo imisebenzi, kwakunye nokutya okusempilweni kunye bekuqulunqwa ishedyuli yoqeqesho ukwenzela iinyanga ezi-3 ezayo.

Ngenxa yoko, siyabona ukuba ingxaki ukumpompa ngayo izandla zakho apha ekhaya, ukuba solvable, nangona kunjalo, oku kufuna indlela kakhulu. Eyona nto ibalulekileyo - oko ngokucacileyo wabeka usukelo uze uye kuba ngqo.