Amaphephadonga Wokuqina Nokuzivocavoca

Amaphephadonga Wokuqina Nokuzivocavoca

Ama-dips ukuzivocavoca okwenziwa ekuqeqesheni amandla futhi okwazi ukukhipha omunye wemisipha enzima kakhulu ukuyiqeqesha: Amathanga. Kodwa-ke, amabhodlela angaphezulu kakhulu kokuqeqeshwa kwe-triceps. Inombolo yabo enkulu yezinhlobonhlobo kanye namathuba abo okuzivumelanisa nezimo kubenza babe umsebenzi obalulekile futhi enza izinto ezihlukahlukene.

Izimali zingenziwa ku- imigoqo efanayo ukuze i-pectoral ne-triceps zisebenze kakhulu ngokubeka izingalo ezeluliwe ebubanzini bamahlombe nokuphakamisa nokunciphisa umzimba ngokuqonde ngqo kuze kube yenze i-90 degree angle ngendololwane. Ngokuya ngesisindo somsubathi nesimo sakhe sefomu, imigoqo ehambisanayo izokwazi ukubiza kakhulu.

Emikhakheni efana ne-calisthenics kunezindlela eziyinkimbinkimbi ngokumangalisayo zokwenza idiphu, njenge-Korean, eyenziwa nge-bar eqondile futhi lapho ikwazi ukugcina umzimba uphakeme ngokuvundlile (ngokulingana nomhlabathi) ngokusekelwa kuphela kwezingalo eziguqulwe ngemuva komhlane.

Kodwa-ke, akudingekile ukufinyelela kule mikhawulo ukwenza amadiphu wokuzijwayeza, futhi akudingeki izinsimbi noma imigoqo. A indlela elula kakhulu futhi eguquguqukayo ukuyenza ngebhange. Sibekwe safulathela ibhentshi ngokungafani, sihlala emoyeni imilenze yethu yeluliwe ibambe izingalo zethu ebhentshini izingalo zethu zeluliwe zaba ububanzi behlombe nemhlane yethu iqonde. Ukusuka kulesi sikhundla, kumayelana nokuguqula izingalo nokuzelula futhi, ukwenza ukunyakaza ngokunemba nokunakekela. Uma usacabanga ukuthi kukhulu kakhulu, gobisa imilenze yakho uzobona ukumelana kwehla.

Umsebenzi omkhulu

Olunye uhlobo lwefoni yizicucu eziphansi lapho umsubathi abekwa khona ebheke phansi ngokulingana nomhlabathi futhi aphakamise futhi ehlise umboko ngokuguqula izingalo ezivulekile kububanzi bamahlombe (ama-push-ups). Ngalo msebenzi ngaphezu kwesifuba nezingalo kusetshenzwa yonke indawo yesisu nengaphakathi. Ukwehlisa umfutho kungenziwa ngamadolo phansi.

Njengoba kunikezwe inani lokuguquguqukayo namandla ahlukahlukene angenziwa ngawo, izimali ziyi- ukuzivocavoca okuthandwa kakhulu Akudingi noma yiluphi uhlobo lwensimbi futhi kusiza ukuthuthukisa isimo somzimba esijwayelekile sazo zonke izinhlobo zabasubathi, kusuka kwabanolwazi kakhulu kuya kulabo abathatha izinyathelo zabo zokuqala.

Izinzuzo

  • Thuthukisa ukuma
  • Khulisa ukumelana
  • Sebenza amaqembu emisipha ehlukene
  • Kushukumisa umzimba
  • Vimbela i-osteoporosis

IZINGOZI

  • Izimali ezifanayo zidinga isipiliyoni sangaphambilini nesobuchwepheshe
  • Ukubulawa kabi kungadala ukulimala ehlombe
  • Kufanele usebenze amaqembu emisipha ngendlela enxephezelwayo. I-triceps inxeshezelwa ngokuqeqeshwa kwe-biceps
  • Kuyadingeka ukujwayeza ukuzivocavoca kufane nesimo somuntu okwenzayo ukuze kuphumelele futhi kuthuthukise ukunamathela ekuqeqeshweni.

shiya impendulo