Nokuwohloka kwesikhumba izandla. Umzimba for izandla, isikhumba akuyona uhlanganyela

Isikhumba ezondile ezandleni kahle ingashintshwa ukuze izinguquko bokuphila emzimbeni futhi ekugcineni droops, iba flabby. Nge isici onjalo akakwazi ukubhekana beauty zokwelapha. Okuwukuphela kwendlela imisipha self-qinisa ukuthi kufanele uphinde ukwazi ubuhle yayo yangaphambili nokuqinisela, kuyinto umsebenzi. njalo kuyadingeka ukuze sifinyelele umphumela ukwenza umzimba for izandla, isikhumba akuyona hung.

Kungani isikhumba droops?

Njengomthetho, inkinga enjalo ezibhekene abesifazane kakhulu ukwedlula kweminyaka eyi-30 yayigabadela. Obucayi isikhumba decollete, emahlombe futhi izingalo kuncike ukuguga kwasekuqaleni. Esithinta ukubukeka wobulili fair.

Lo mkhuba akukhona alien kulabo unciphile ngokushesha, ngaphandle uyakuhlupha lokudla ngesikhathi esifanele futhi umzimba amafutha. Isikhumba akanayo isikhathi lokuzivumelanisa nokushintsha, kuyaqina kanye ehle.

Izinqubo zokulungisa awukwazi ukufihla noma ukufihla izingalo flabby. Ukuze kuzuzwe umphumela kokuqina kungaba ngokusebenzisa ezemidlalo. Kufanele senze kuphela umzimba okukhethekile izandla. Ukuze isikhumba akuyona hung esikhathini esizayo, kubalulekile ukuqhubeka nomsebenzi. Lokhu kuzosiza ukuba silondoloze yi futhi ngeke siqambe izinyathelo kakhulu.

ukuqeqeshwa amaphutha Eziyisisekelo

Hhayi ngaso sonke isikhathi usebenzise kuholela isikhumba kokuqina. Catching okungalungile, umphumela kuphela neminye bungatholakala noma ahlale ngaphandle yi. Yiziphi amaphutha ayisisekelo?

1. isisindo Khanyisa. Ukuze agcwalise isikhala singenamuntu fat can kuphela imisipha. Ngenxa yentuthuko yabo futhi ukuze kwandiswe elula isikhumba futhi kuba ngokoqobo hang. Siza ukuthuthukisa i-biceps futhi triceps kungaba njengabakufanelekelayo umthwalo. Bonisa ngokuba izandla, ngakho isikhumba njengoba hhayi uhlanganyela, kuyinto ukukhulisa isisindo sakho siqu noma ezengeziwe. Uma amakilasi aphethwe nge dumbbells, isisindo sabo siyakuba hhayi ngaphansi kuka amakhilogremu amahlanu. Ngaphansi yokusungula mass aliholeli elamukelekile.

2. umthwalo engalungile. umsebenzi owengeziwe futhi nsuku zonke ukuqeqeshwa isisindo kuzoholela ukukhathala buthakathaka izicubu abangenawo isikhathi sokusukuma ngokushesha kangaka. Ngenxa yalokhu intshiseko akusho engeza noma yini eyingcuba ubuhle noma isifiso ukukwenza. Kufanele tifundziswe usuku noma kathathu ngesonto.

3. Savage Ukudla. Kufanele kube ukudla ukudla okunomsoco kanye ezanele ukwakha kwemisipha izicubu. Ukuntuleka kokukhulumisana izinto ezidingekayo kanye nezinto eziyisisekelo kuzoholela Ukuwohloka umzimba, kanye nokusebenzisa kuyoba nokucindezeleka okubi nakakhulu. Ngenxa yalokho, umzimba ulahlekelwe isisindo nakakhulu, futhi isikhumba droop ngisho aphansi.

izincomo Jikelele amaklasi

Ukuze kuzuzwe umphumela sina akwanele ukwenza umzimba kuphela izandla, isikhumba akuyona hung. A tekubukana, phakathi kwesikhathi lapho iqinisa imisipha emuva, esifubeni nasemqaleni. Yingakho ukuqeqeshwa kuhlanganisa kokubili ukunyakaza jikelele eziyisisekelo futhi ukuzihlalela okuhloswe kuphela ngesikhathi biceps futhi triceps.

Phakathi amakilasi ukugcizelela kakhulu kungokwalabo izinga ukuzilolonga kunokuba nenqwaba yabangane. Ubufakazi obanelisayo ukwenza indlela eyodwa izikhathi 8-10, ekugcineni kwandziswa kwelinani letikhungo imijikelezo isisindo imishini elisizayo.

gaphambi

Amazing ngalinye kumele kuqale nge imizuzu eyishumi gaphambi. Kuyoba ezilungiselela umzimba ngoba umthwalo oluzayo, uyamisa kudingekile kwenhliziyo. a "ukubuyekeza" ezinjalo kusiza ukugwema ukulimala kungenzeka futhi Ukwenyela.

Bonisa ngokuba izandla, ukuze ngingasebenzisi uhlanganyela isikhumba, qala nge ukujikeleza izihlakala izindololwane. Kufanele kube kuncike ku emahlombe uhlangothi, wenze libhubhisa, kuzuba, senhliziyo. Ngesikhathi esifanayo kufanele siyinake kufinyelele entanyeni. Ujika ikhanda ukuze ohlangothini, Ukujikeleza isiyingi kuzosiza ngokushesha yokwelula imisipha yakho.

Asele gaphambi isikhathi kufanele anikelwe wonke umzimba. Ngenxa yalesi iphelele imishini imfanelo (treadmill), ukweqa intambo, -sit-ups. Ngemva iyazifudumeza, ungakwazi uqhubekele eziyinkimbinkimbi.

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Kulula kakhulu ukufinyelela kuwo futhi kubhekwe umzimba ephumelelayo for izandla (hhayi uhlanganyela isikhumba) ngaphandle dumbbells. Zisekelwe ukuvelela isisindo ayo. Ngezansi eziyinkimbinkimbi ekhethekile, okuyinto engadingi ukuqhubeka kanye nokuqinisa umthwalo ekhona. Kungakapheli nenyanga, ngokwanele ukwenza umsebenzi ngamunye izikhathi 8-10, kuye ngokuthi imizwa yabo futhi elamukelekile. Ungabese kancane kancane inani ezinikezwa.

Umzimba for izandla (ukugwema uhlanganyela isikhumba) nesithombe:

1. Push-ups. Thatha amanga abutment, entendeni isebangeni parallel nomunye. Push esifubeni ukuba phansi, kancane kancane uthathe indawo yokuqala. Uma umsebenzi ayitholakali, ungaqala nge push-ups ethangeni lakho noma obondeni.

2. udonse-ups. Linda bar, izandla zakhe abaphendukela kuye. Ukuze uhambisane ukuze ukuya ibha yokudla. Buyela indawo yokuqala. Ngemva umjikelezo ukuphinda, kodwa lesi sikhathi ukuze unamathele ngempela ukufinyelela kwesilevu sakhe.

3. inkantini. Uma ibha ovundlile ngeke zisaba kudinga umzamo esiphezulu kufanele siye ezindaweni zotshwala. Bonisa lwenziwa ngendlela efanayo.

Ngemva kwezinyanga ezingu-2, umjikelezo engenziwa nojosaka, kancane kancane zandise izinto isisindo sayo kusuka 1 kuya 5 kg.

Ukuzivocavoca nge dumbbells

Ekhaya, futhi, ungenza umzimba for izandla. Ukuze isikhumba akuyona hung, futhi some yazuza kuyaqina, ukusetshenziswa dumbbell enesisindo hhayi amakhilogremu esingaphansi emihlanu.

1. isandiso. Alternately ukuletha esandleni ngasinye ngemuva ekhanda lakhe.

2. flexion esisodwa. Amkhanyela dumbbell ngezandla zombili. Phakamisani izandla zenu phezu kwekhanda lakho, ukuncika emuva ngangokunokwenzeka. Emuva sengqondo ubudala, qhubeka ukwenza.

3. enyakazayo. Lean etafuleni noma esihlalweni ngesandla esisodwa ukwenza mahi nge dumbbell. Shintsha izandla futhi.

4. chetverenek. Guqa. Omunye entendeni ukuphumula ngokumelene phansi, elinye ukuthatha nekulinganiswa. Bend ke qondanisa ingalo. Phindza ngaletinye ingalo.

Bonisa ngokuba izandla, ukuze ngingasebenzisi uhlanganyela isikhumba elisetshenziselwa ukunciphisa umzimba, lwenziwa izikhathi 20-30 e izindlela eziningana ngokushesha futhi ngamandla. Ukubuyela ithoni yokuguga ikhava, kufanele ayethanda iqoqo esindayo futhi eziyinkimbinkimbi ukwenza kancane futhi ngokushelela ku umsebenzi ngamunye izikhathi 8-10.