Indlela yokupompa amahlombe.

Okuhle, ukuphoqa amahlombe amadoda amancane - isihloko sokuhlonishwa kwabesifazane, isibonakaliso samandla nobukhulu besilisa. Akunzima kakhulu ukupompa amahlombe, njengoba kubonakala ekuboneni kuqala, hhayi kuphela ababukeli bomzimba, kodwa nabangewona ochwepheshe bangakwazi ukubhekana nalokhu. Indoda ngayinye ngokuthanda ingakwazi ukulungisa kancane isibalo sayo, ikunikeze ukubukeka okunamandla nokunamandla. Okubaluleke kakhulu ekuphambeni emahlombe ukwazi ulwazi oluthile lokuzivocavoca, okushiwo ukugcwaliseka nokufisa kwabo.

Okokuqala, kubalulekile ukwazi ukuthi amahlombe anamaqembu amaningana emisipha (abizwa ngokuthi i-deltoid) - ngaphambili, emuva nangaphakathi. Kungenxa yabo ukuthi singakwazi ukuphakamisa izandla zethu. Ngingashesha kangakanani ukupompa amahlombe ami ? Lokhu kulula, ukwenza umzimba, kudingeka uqaphele ngayinye yamaqembu amathathu omzimba. Kumele kuthiwa yonke inhlangano ehilela ukuphakanyiswa kwanoma yisiphi isisindo ngaphezu kwekhanda kubangela uhlobo oluthile kubo. Noma kunjalo, ukuze uthole umphumela ophuthumayo futhi ophelele ngokwengeziwe, kudingekile ukuba usebenze ngokuzikhandla ngokukhethekile kulezi zinhloso.

• Ukuze uqedele lo msebenzi, uzodinga isidumbu. Hlala esihlalweni, ugcine umhlane wakho uqonde. Phakamisa izingqungquthela ezingeni lamahlombe, ubeka izintende zezandla zomunye nomunye. Thatha umoya, ngenkathi uphumula izinyawo zakho phansi, futhi uqondise izingalo zakho. Ngemuva kwalokhu, thatha isikhashana isikhashana bese ubuyisa ama-shells endaweni yawo yangempela (kuya emahlombe). Phinda usebenzise izikhathi eziyisishiyagalombili ngezindlela eziyisishiyagalombili. Kubalulekile ekwenzeni isiqiniseko sokuthi umzimba awugodli emuva, nokuthi izingalo zibukeka lapho ziphakamisa izidakamizwa.
• Lo msebenzi uwenziwa nge-barbell. Udinga ukuthatha isikhundla sokuqala (i-barbell emahlombe) futhi izikhathi eziningana uyiphakamise phezu kwekhanda lakho. Lokhu kuyisivivinyo esinzima esikuvumela ukuba usheshe uphephe amahlombe akho. Kuphelele kubalulekile ukukhipha 4 amasethi we-8 reps.
• Ngesikhatsi uhlala phansi, futhi ubambe izinsimbi, kancane kancane, usakaze izingalo zakho phezulu, bese kuthi ezinhlangothini (kufanele zenyuke ezingeni lamahlombe). Misa isikhashana futhi ubuyele futhi isikhundla sokuqala, ngenkathi ulawula ukungezwani kwemisipha. Ungakhohlwa ukuphefumula lapho uphakamisa futhi ukhulisa ngesikhathi sokunyakaza okuhamba phambili. Kunconywa ukwenza umthwalo izikhathi eziyisishiyagalombili ngezindlela ezintathu.
• Ukuzivocavoca okulandelayo ngeke nje kuqhube amahlombe kuphela, kodwa futhi uphakamisa ama-triceps. Thatha ibha, kanti izandla kufanele zibe kude kwamamitha angu-10 ukusuka komunye nomunye. Ngenhlangano ephikisayo, phakamisa i-projectile ezingeni lesikhumba bese uyibuyisela. Konke kudingekile ukwenza izindlela ezintathu eziyishumi ngalunye.
• Lokhu kuhloswe kubhekwa njengesisindo esinzima, ngakho kufanele kuqalwe nge-dumbbells ukukhanya kwesisindo, kancane kancane ukwandisa isisindo futhi, ngokufanele, umthwalo. Kuzo zombili izandla zithatha ama-dumbbells futhi zibuye ziphakamise phambili phezulu phezulu kwekhanda. Yenza okuphindwe kabili kweziphindwe eziyisishiyagalombili.

Ngokuzivocavoca, khumbula ukuthi ukulimaza imisipha yehlombe kuyingozi kakhulu empilweni. Ngakho-ke, kufanele ufeze imithwalo ngokucophelela, ngokucophelela nangokucabangela. Ngaphambi kweseshini, kuyadingeka ukwenza ukufudumala, okuzofudumala izihluthulelo, ukuzilungiselela izivivinyo. Qaphela ngokucophelela ukhetho lwezigobolondo zesisindo, emazingeni okuqala kunconywa ukuba uqhube amakilasi nge-barbell ehleliwe. Ngesikhathi sokuzivocavoca, qaphela isimo se-ngemuva, kufanele kube ngokuqondile endaweni eqondile. Kubalulekile ukuthi ngesikhathi esifanayo ikhanda libheke phambili, futhi izimbambo azihlungi. Izinsikazi zekhanda uma wenza imithwalo ethile kufanele ibekwe ngokufana ne-forearm. Futhi khumbula ukuthi akusifisi ukwehlisa ibha ngaphansi kwezinga lentamo. Ngokugcina lezi ziqondiso, ungagwema ukulimala kwezemidlalo ehlombe.

Manje, ukwazi okuningi mayelana nendlela yokuphambanisa imisipha yamahlombe, ungakwazi kalula ukusebenza ekuthuthukiseni isibalo sakho.