Umsebenzi ophantsi kwamandla akusiyo yonke into-ukukhupha ngakwesandla esinye.

Abaninzi bethu bakhumbula izifundo zemfundo esikolweni. Amantombazana kufuneka afunde intambo yokudumbula, ngokuqinisekileyo, abafana babonisa iklasi kwibha. Ewe, ukukhupha. Kwabakho umntu kwakukho iholide, kuba ezinye zihlazo. Konke kuxhomekeke kwimpilo emzimbeni. Abantwana ababandakanyekayo kwizemidlalo baquka kwinkqubo yabo yokukhupha kwi-crossbar. Ukusebenza kwamandla kukhula kakuhle emva kwesikhohla kunye ne-biceps yengalo yesandla. Konke kuxhomekeke kwi-grip. Cinga ngeendidi eziqhelekileyo zokudonsa.

Isiqhelo somsebenzi sivame ukugxininisa umthwalo kwi-flexors ye-forearm. Imisipha yangemva iyasebenza . Abagijimi abaninzi bathatha umgca-mgca ngokubanzi kwaye bathuthe esiqebeni. Ngaloo ndlela, phezulu kwamaphiko, imisipha ye-trapezius , ifundiswa . Ukuzichukumisa ngokubanzi kwisifuba sakho, uya kwenza ukuba umzimba wakho ububanzi. Ukuqhuba umsebenzi ofana nje emva kwekhanda, inxalenye ephakathi yamaphiko iphefumlelwe ngokupheleleyo. Ngoxa uncedo lwe-reverse grip lugxotha i-bicep ngokuthe ngqo. Ngaba ufuna ukwenza amahlombe akho ububanzi? Ukuqonda ngokugqithisileyo kuvele nje kuqhuma imisipha. Ukuqeqeshwa ngokuchanekileyo, kungekudala okanye kamva umdlali uza kwenza u-20 okanye ngaphezulu ukukhenketha ngendlela enye. Emva kokuba ufike kwiindawo eziphakamileyo, unokuzama ukwenza ukukhangela kwesinye isandla.

Akunjalo bonke abadlali abanokwenza okungenani iphakethe enye yokuphakamisa, kwi-crossbar isebenzise omnye umlenze ophezulu. Ukuba unokukhupha amaxesha angama-20-25, kufuneka uqale uqeqesho, apho unokwandisa amandla akho. Kulo msebenzi, lobu buchule buya kummandla. Into ebalulekileyo eyokuvumela ukuba ukhuphe ngakwesandla esinye sinamandla emisipha. Ngenxa yoko kuyimfuneko ukusebenzisana nezisindo. Oko kukuthi, bhuqa ngezandla zombini ngesisindo esingaphezulu. Musa ukulibala malunga namandla okubamba. Ukuqhubezela ibhulashi nge-expander evamile. Ngaphezu koko, ungayiphonsa ithawula phezu komgca-nqanaba kwaye uzitshintshe phezulu, ubambelele kuyo. Le ndlela elula iya kwandisa kakhulu amandla akho okuqonda.

Kwimeko nayiphi na into, kufuneka kulandelwe ubuchule bokutsala. Ngethuba lovavanyo, isandla sesibini silungele ukuhlala sisondele kumzimba. Kufanele ihambelane nesifuba sakho. Ngale ndlela kuya kuba lula kuwe ukulawula ukuhla. Iimisipha zangemva ezinamandla zibandakanyeka. Ngokuqhelekileyo ukuqala abagijimi, ukudonsa kwelinye icala, balahlekelwa ukulinganisela kwabo. Ukuze ugweme ukuphosakela okunjalo, kufuneka ugcine isandla esisebenzayo kufuphi nomzimba, kwaye ucinezela inxalenye yesibini emzimbeni. Ngethuba lokuqala lokudonsa ngakwesinye icala, uya kuphawula ubuthathaka bakho. Kholwa ngelizwi lakho, intando enjalo.

Cinga ngeendlela ezimbalwa eziza kuphelisa zonke ikhefu. Thatha iimitha ezimbalwa zeentambo ezinamandla. Fit ekupheleni komlinganiselo we-11 kilogram kwaye uphonsa i-barbar. Ngesandla sakho, qonda ibha kunye nesibini kwintambo. Ngaloo ndlela, uya kufunda ukulawula isandla samahhala kwinkqubo yokudonsa. Yonke imithwalo yomsebenzi iya kulala kwilungu elisebenza phezulu. Kwenzeka ukuba umntu usebenze kwimivalo engqambileyo iminyaka emininzi, kodwa akukho ziphumo. Ukuba unzima ukukhupha ngakwesinye icala, zama ukuzinceda ngeminwe yesilungu sesibini. Ukusebenzisa kokuqala ezine, emva koko, ezintathu kunye neminwe eyodwa. Kancinci uya kufumana amandla afunekayo. Abaninzi banceda okubizwa ngokuba yi-pull-ups. Lo msebenzo usebenza kakuhle kwiimpawu zesifuba nesifuba.

Kusuka kwinqaku elingentla ngentla ndelayo ukuba ukudonsa kwelinye icala ngumlinganiselo wabantu abanamandla emzimbeni nangomoya. Injongo ephambili kukuya emsebenzini. Nangona kunjalo, ukuqeqeshwa ngokweqile kuya kukhokelela ekudeni komzimba. Yenza intsuku 3-4 ngeveki. Oku kuya kuba ngokwaneleyo.