Indlela yokwenza amahlombe abanzi - izimfihlo zempuphu ephumelelayo

Isilwane esihle samadoda sibonakala ngathi njengalezi: amahlombe abanzi nezinqamu ezincane. Kodwa ngokuthambekela okunjalo kwemvelo, izingxenye zizalwa. Bonke abanye abesilisa abavela ekuzalweni banomuntu ojwayelekile ngokuphelele, abanezibonakaliso ezinkulu kakhulu ezingenalutho.

Kungenzeka yini ukuphazamisa izinqubo zomzimba nokuguqula umzimba ube yimingcele enhle? Indlela yokwenza amahlombe avuleke kanjani?

Ezemidlalo - i-panacea kuwo wonke umuntu?

Kuze kube manje, kunombono wokuthi ezemidlalo zihle kakhulu kulabo abalahlekelwa isisindo bese bezama ukunciphisa umzimba. Akunakutsho ukuthi lokhu kuyiqiniso ngempela. Ukulayisha kwezemidlalo kuyasheshisa izinqubo zemithi, kuphuthumisa isikhathi sokushisa kwamafutha, kodwa ngesikhathi esifanayo, emva kokuqeqeshwa okujulile, bonke abahlanganyela banomuzwa olambile kakhulu. Eqinisweni, labo abafuna ukunciphisa umzimba, kubalulekile ukugxila ekutheni ukudla okunempilo, nokwenza imidlalo , kodwa hhayi ngokujulile nangcono emini. Kodwa ukuzivocavoca umzimba kuyafaneleka ngempela kulabo abafuna ukushintsha imingcele yomzimba ayinikezwe ngemvelo. Kungcono kunazo zonke izinhlinzeko zokuhlinza nge-plastiki nokuhlinzwa okuthandayo uzosizwa ngezindlela zokudlala ezifanele ukulungisa usayizi nokuthenga kwamafomu afisekayo. Ngakho-ke, uma uzibuza ukuthi ungenza kanjani amahlombe ububanzi, funda amathiphu angezansi.

Indlela efanele isisekelo sempumelelo

Ngaphambi kokuba uqale ukufeza lo mgomo, kufanele uqonde ngokucacile ukuthi yini oyifunayo nokuthi ingafinyelelwa kanjani. Isibonelo, unesithakazelo kumbuzo - indlela yokwenza amahlombe abubanzi?

Uma ungahle uhlele futhi uhlanganyele njalo esimweni sokuzivocavoca okudingekayo, ngeke ushukumise isinyathelo esisodwa eduze nephupho lakho.

Wonke umuntu uyaqonda ukuthi udinga ukuzivocavoca, kodwa yini okufanele uyenze? Ngokuqondile, ukugijima neminye imithwalo ye-aerobic ngeke ikusize . Futhi ukhohlwe ukuthi amahlombe athola usizo olukhulu lokubhukuda - lokhu kungenzeka kuphela uma ulokhu usenza kusukela ebuntwaneni.

Okudingayo ukwazi

Abaningi bayaphutha, becabanga ukuthi uma badinga izandla ezinhle noma amahlombe avulekile, khona-ke kuyadingeka ukwenza izivivinyo kuleli qembu lemisipha. Ukukholelwa kule nganekwane kuthatha isikhathi esiningi namandla kusuka kuwe, kodwa ngeke ubone umphumela.

Ukufeza okufunayo, udinga ukuphambanisa wonke umzimba, okungukuthi, ukwenza izivivinyo eziyisisekelo. Kunezintathu kuphela zazo - umshini we-chest, i-deadlift kanye nama-squats. Ukwenziwa kahle, lezi zivivinyo ziyisisekelo (ngakho-ke igama) ukudala umthwalo ofanayo kuwo wonke umzimba kanye nokukhiqizwa kwe-testosterone, okukhuthaza ukukhula nokuthuthukiswa kwemisipha. Ngaphezu kwalokho, ukuqeqeshwa kufanele kube njalo, okungenani izikhathi ezingu-3-4 ngesonto futhi okungenani kuhlale ihora elilodwa.

Qala ukuqeqeshwa kwakho ngokuzivocavoca kwamaminithi angu-7-12. Ungagijima noma uhambe ngesivinini esisheshayo, bese uphonsa izingalo, imilenze, intanyeni yakho ngosizo lwezivivinyo ozifundile esikoleni phakathi kwamakilasi emfundo engokwenyama. Ngale ndlela uzolungisa ukuqeqeshwa futhi unciphise ingozi yokulimala noma ukwelulela ku-zero.

Indlela yokwenza amahlombe avulekile kwibha enezingqimba

Siphakamisa ukuthi wenze umsebenzi owodwa kuphela, okusiza ukuqinisekisa ukuthi amahlombe akho "ama-oblique fathoms" ubude.

Lokhu kusetshenzwa kufanele kwenziwe kwibha yezingqimba, futhi ngenxa yokungabonakali kuyobukeka kufana nokudonsa okuvamile. Kodwa kunamaphuzu amabili abalulekile - kufanele ufake izandla zakho ngokubanzi futhi wenze okungenani izindlela ezintathu ngeseshini yokuqeqesha ama-pull-up 5-8. Ukwenza ngale ndlela, uzobona imiphumela emihle ngemuva kwenyanga, futhi umphumela ngeke ube yesikhashana, kodwa impilo yakho yonke.

Indlela yokwenza amahlombe abanzi ekhaya

Akuwona wonke umuntu onethuba lokuvakashela njalo, kepha lokhu akusona isizathu sokuziphika injabulo yokuba mnandi - ungazijwayela ekhaya.

Khulisa futhi ukwandise amahlombe ngokushaya imfucuza ye-deltoid, equkethe izingxenye ezintathu - izinhlangothi eziphakathi, phambili nangemuva. Ukuze uthole umphumela omuhle, kuhle ukulayisha amakhanda amathathu ngesikhathi esisodwa.

Uzodinga ama-dumbbells amabili. Nazi izivivinyo kulabo abanesithakazelo sokwenza amahlombe abanzi:

1. Thatha ama-dumbbells ezandleni zakho, wehlisa bese uwasabalalisa eceleni. Lo msebenzi uvusa ikhanda eliphakathi kwe-delta.

2. Emilenzeni emisiwe, gxila phambili, thatha izimbongolo ezandleni zakho bese uzihlwanyela, njengokuqala kokuzivocavoca. Le ndlela ivuselela inhloko yangasese ye-delta.

3. Thatha i-dumbbell eyodwa (ungasebenzisa isisindo) ngezintende ezimbili bese uyiphakamisa phambi kwakho ngezandla eziqondile, - ngakho-ke, ingxenye yangaphambili yedolobha ilayishiwe.

Senza amahlombe avulekile - ngaphandle kwemishini eyengeziwe

Yiqiniso, ungakwazi ukwandisa amahlombe akho bese ubhekana nesisindo sakho. Indlela yokwenza amahlombe abanzi aqhubekele phambili? Le ndlela iyona engabizi kakhulu ngokutshalwa kwezimali futhi ngesikhathi esifanayo elula kakhulu. Kodwa-ke, lokhu akuyona imishini esheshayo esijwayele ngayo. Ukuze ushintshe ububanzi bamahlombe, thatha ukumelana nodonga. Ukuze wenze lokhu, gcizelela phansi phambi kodonga, faka izandla zakho cishe ngamasentimitha angu-40 futhi, uphakamise ngezinyawo zakho, ume ngokubheka odongeni. Okokuqala, cela omunye usizo ukuze angawa. Uma ugijima umgogodla, cindezela izikhathi ezingu-5-10 ngezintambo ezingu-3-4.