Ngokuphathelene nokuqina komzimba, iseluleko esizwa kakhulu ukuthi: Ngemuva kokuqina, kufanele sandise futhi sizivumele sikhule ngokugcwele.
Kunezinhlobo eziningi zokuzivocavoca umzimba. Namuhla ngizokufundisa izindlela eziyisisekelo eziyi-15. Bahambise ekhaya ngokwezidingo zakho.
1. Bamba udonga, gcina izithende zakho phansi, qondanisa imilenze yakho, futhi ugcine imilenze yakho ezacile ivulekele ama-20. Phinda ngomunye umlenze.
2. Amathanga ngaphambili kwe-quadriceps: isandla esisodwa sisekela udonga nolunye unyawo lokubamba, esinye isandla sibamba ukubamba konyawo noma ukuguqula unyawo ukuxhuma ngemuva, ukuqonda umuzwa wokuhudulwa ngaphambili kwethanga, nokugcina ukuphinda komlenze imizuzwana engama-20. . Qaphela ukuthi ungazami lapho uzelula, futhi ungalala nesisu noma ohlangothini.
3. Uhlangothi olubuyela emuva ethangeni:
Kuyicindezela imilenze, wonke umuntu uyakwenza. . Ingaxhunywa: yenza ukunyakaza okubili, owokuqala ukucindezela ukunyakaza ngesandla sakho, ubambe imizuzwana engama-20, bese wenza ukunyakaza okulandelayo.
4. Sebenzisa isandla sakho sobunxele ukuzwa indololwane yangakwesobunxele bese uphendulela kwesokudla ngakwesobunxele somzimba wakho ukuze ucindezele, uzwe umuzwa wokudonsa umlenze wakho wesokudla, bese uphendulela okhalweni lwakho ngakwesokunene ngasikhathi sinye, bheka ukhalo lohlangothi lweluliwe , bamba imizuzwana emi-2, buyisela bese uphinda lokhu Izenzo ezimbili.
5. Ama-arm-triceps aphezulu: Phakamisa ikhanda ngesandla esisodwa, ulethe ingalo ezacile eduze kwengalo engenhla, bamba indololwane ngesinye isandla, bese uyidonsela ngaseYin, bamba imizuzwana engama-20, shintsha izinhlangothi bese uyaphinda. Yelula i-latissimus dorsi.
6.I-arm-biceps engenhla nemisipha ye-deltoid:
Yama, uncike emethini, uncike emuva, futhi uyisekele ngezandla zombili nakuKuankuan. Naka indlela yokubamba, umunwe emuva. Bamba imizuzwana engama-20.
Uma uyelula kakhulu, iba yisicubu se-deltoid.
7. Isifuba: Thola uhlaka lomnyango noma isitendi esinqunyiwe, bamba indololwane ngesandla esisodwa bese usitshekisa noma usimise. Kancane, ukuphakama kwamahlombe, ncika phambili ukuze uzwe umuzwa wokwaziswa. Bamba imizuzwana engama-20, bese uyaphinda. .
8: Thola ukuma ubuso nobuso, bamba le nsika ngezandla zakho, ekuphakameni okhalweni lwakho, umzimba ubukeka njengokugoba, bese ubuyela emuva. Shintsha izinhlangothi ngemuva kokubamba imizuzwana engama-20. Isenzo futhi selula emuva kwemisipha ye-deltoid.
9. Beka imisipha yakho esiswini emethini, nyusa umzimba wakho ngezandla zakho, uncike, uholele umuzwa wokwelula isisu sakho, bese usibamba imizuzwana engama-20.
10. Imisipha yesisu: Njengokulala ngomhlane, ziphushe zombili izingane nohlangothi olulodwa kanzima, bese uphinda kolunye uhlangothi ngemuva kuka-20.
Isikhathi Iposi: Jul-27-2021