Kanjani ukwakha izandla zakho izinyanga 2-3?

Izingalo emahlombe - omunye ngengxenye enhle kakhulu emzimbeni wesilisa. Kumele kukhunjulwe ukuthi ezandleni iningi abesifazane bheka engajwayelekile. Phela, cindezela ezinhle, esifubeni kanye imilenze shapely ngokuvamile zazifihlwa ngaphansi izingubo. Futhi izandla zakho kakhulu akhishwa bangaba into ukunakwa wonke amantombazane okuzungezile. Indlela ukumpompa, waphakamisa izandla zakhe isikhathi esincane?

Nge kwesokudla njalo ukuqeqesha imisipha yakho sizothola isesimeni esihle ngemva kwezinyanga ezimbili noma ezintathu. Nokho, ukuze ube kweqiniso "kweqa" kungaba kuka izinyanga eziyisithupha. Yiqiniso, ukuba abe njengoRaheli fan of sawo esiningi wena cishe aphumelele, kodwa ukuze ekhiphela up biceps yakho ube ububanzi obungu-40 amasentimitha futhi wonke umuntu can. Into esemqoka, khumbula imithetho embalwa: zama ukudla amaprotheni kakhudlwana futhi bakunikeze isikhathi umzimba ukuze alulame ekucindezelekeni kwakhe Amazing.

Kanjani ukwakha izandla zakho izinyanga 2-3?

Bunake okuhle gaphambi - kuyonciphisa amathuba yokulimala. Kufanele ulichithe Amazing imizuzu okungenani 20. Qiniseka ukuthi ukuxubha uxove kahle. Kuyinto elula kakhulu ukukwenza ne olwandisa.

Akekho uzokutshela kanjani ekhiphela up izandla zakho mahhala nge izivivinyo isisindo. Okuwukuphela umsebenzi eliphumelelayo biceps kungekho isisindo - iphakama kubha. Esebenzisa ibha ovundlile zingaqiniswa futhi triceps: idinga some kungekho kwesilevu, nentamo. Kodwa umzimba okunjalo akwanele uma ufuna ukuthola izikhali enhle ephakanyiswe. Uyoba ukuya ejimini noma alethe ekhaya lakhe dumbbells kanye barbells.

Yenza umzimba eziyisisekelo nge dumbbells ngezinye izikhathi 12-20. Uma ukwazi ukwenza uphinda izivivinyo 20 - isisindo ukwanda. Phakathi curls nge dumbbells, ukushintshanisa esihlakaleni, izintende up. Ochwepheshe abaningi echaza indlela ekhiphela up izandla zakho, gcizelela ukuthi ufuna le nguqulo umsebenzi.

Ukukhulisa bar, musa asize umzimba ngokwawo. Musa zivuleka ngapha nangapha. Dedela ezisinda kakhulu, kodwa ukwenza yonke ukunyakaza ahlanzekile. Kungaleso sikhathi kuphela lapho kuzodlula wonke umthwalo phezu izingalo namahlombe.

Ukuze usebenze emahlombe futhi triceps kudingeka ukuba baphakamise dumbbell noma barbell ngemuva ekhanda. Uma ungeke ukwazi ukusebenzisa simulators ekhethekile - ukwehlisa dumbbell ngemuva komhlane wakho, ezama ukwenza lokhu ukuze wenze noma yikuphi ukunyakaza kungazelelwe.

kuqinisa Well emahlombe ukukhulisa izingalo ngqo nge dumbbells eceleni. Gcina izandla zakho ephakanyiswe eside ngangokunokwenzeka. Bunake umsebenzi nge imishini nobungqabavu, udinga ukuthi ahambise imigqa zokuzalela.

Kanjani ukwakha ingalo okusheshayo? amadoda Abaningi bakholelwa ukuthi ukuvivinya umzimba nsuku zonke ngeke kube nemiphumela ekahle kakhulu. Lona iphutha ezivamile! Yemisipha iyokwakhiwa ngesikhathi imisipha emumva ukusebenzisa. Uma ungenalo nginikela umzimba isikhathi sakho uyibuyisele - umphumela kuyoba esincane. Yenza umzimba for izandla izikhathi 2-3 ngesonto. Hhayi ngaphezulu, kodwa futhi akukho kancane. Ochwepheshe bakholelwa ukuthi phakathi ukuqeqeshwa sessions okufanele idlule izinsuku 2-3, kuphela ke biceps yakho iyoba besiyoba sikhulu futhi kube impumuzo.

Ukuqinisa isandla, ungakhohlwa lonke umzimba. Madoda, unake zonke izingxenye zomzimba bheka kangcono kakhulu kunokuba labo othintitha izandla kuphela. Uma ungafuni ukubhekana nasekuqiniseni esifubeni, besisu futhi emuva - ungaya ukuma okubi, futhi izikhwepha ezinkulu zosizo uyobheka engenangqondo aluhlaza cwe. Ungagxili sendlela ekhiphela up ezandleni zakho. Ukhathazeke isimo umzimba sisonke - ke ngeke nibe namahloni ukukhombisa izintokazi nomdlandla kanye nezinye izingxenye zomzimba wakhe.

Yazi indlela ekhiphela up izandla zakho, akwanele ukuthenga sibalo ezikhexisayo. Uma uvumele ubuvila, miss Amazing noma awasebenzi at amandla egcwele - ngeke sifinyelele elamukelekile. isiqhwaga - indoda yentando eqinile, bakwazi ibenze ngokwakho ukusebenza emzimbeni wakho izikhathi eziningana ngesonto.