Okuqukethwe
Izingalo ezimboziwe ziyindaba yamaphupho kwabaningi. Kungenzeka yini ukufeza imiphumela evelele ngosizo lokudla kanye nendlela yokukhetha izivivinyo zokunciphisa umzimba wezandla, sitshela kulesi sihloko.
Ingabe izivivinyo zokunciphisa izingalo ziyasiza?
Sonke siphupha ngezixazululo ezilula ezinkingeni eziyinkimbinkimbi, kodwa iqiniso libukeka kanje: akunakwenzeka ukulahlekelwa isisindo "endaweni", isibonelo, endaweni ye-forearm. Izicubu ze-Adipose ziwuhlobo lwesibambiso sikaphethiloli esatshalaliswa kuwo wonke umzimba. Ngokuvumelana nalokho, inqubo yokulahlekelwa amafutha nayo ithinta umzimba wonke. Le datha iqinisekiswa yithiyori kanye nokwenza. Isibonelo, olunye ucwaningo lwamazwe ngamazwe lwafakazela ukuthi ukuzivocavoca okuhloswe ngayo ukushisa amafutha endaweni ethile akusebenzi.
Ukuncipha kwamafutha omzimba kwenzeka ngokungalingani futhi kuncike ohlotsheni lwesibalo. Ngokomthetho wobubi, izinguquko ezifiseleka kakhulu zenzeka ekugcineni, futhi izindawo ezinenkinga ziyancipha ngevolumu kuphela lapho zonke ezinye izingxenye zomzimba sezivele zehlile isisindo. Ngakho-ke intombazane inganciphisa kanjani isisindo ezingalweni nasemahlombe? Kukhona iresiphi eyodwa kuphela yazo zonke izimo: ukudla okunempilo kanye nokuqeqeshwa kwamandla okuhlanganiswe ne-cardio.
Wazi kanjani ukuthi isikhumba sakho sisengozini yokulahlekelwa ukunwebeka ngaphambi kwesikhathi? Thatha isivivinyo sethu!
Izincomo Zokuzivocavoca Ngezandla
Ukuzivocavoca kwengalo kuqinisa imisipha, kodwa kunomthelela omncane ezitolo zamafutha kule ndawo. Ukuze ulahlekelwe isisindo ngokushesha ezingalweni, emahlombe nasemakhwapheni, cabanga ukulungisa ukudla kwakho. Uchwepheshe uzokusiza ukuthi ukhethe ukudla okulinganiselayo.
Imisipha emithathu eyinhloko inesibopho sokukhululeka kwezingalo: i-biceps (i-anterior biceps), i-triceps (i-triceps yangemuva) kanye nomsipha we-deltoid wehlombe. Iphutha elivamile ngesikhathi sokuqeqeshwa ukuthi zonke izivivinyo zihilela iqembu elilodwa lemisipha. Zama ukugwema lolu hlobo lokungalingani: hlanganisa izivivinyo ze-biceps nokuzivocavoca kwe-triceps. Ngokubandakanya yonke imisipha, uzothola imiphumela esheshayo futhi unciphise umthwalo ezindololwaneni, unciphise ingozi yokulimala.
Umqeqeshi uzokusiza ukuthi udale uhlelo olufanele, inani kanye nokuqina kokuqeqeshwa kuncike kakhulu esimweni somzimba nezici zomuntu ngamunye. Okungenani kwabaqalayo - amakilasi kabili ngeviki, izivivinyo ezi-2-3 ngokusebenza ngakunye ngamasethi angama-3-4.
Omunye wemithetho eyisisekelo yokufaneleka uthi: udinga ikhefu lamahora angu-48 ngaphambi kokusebenza neqembu elifanayo lemisipha futhi.
Vumela izandla zakho ziphumule futhi ngesikhathi sokuqeqeshwa okukhulu, ikhefu lemizuzwana engama-60 phakathi kwamasethi kwanele.
Kubalulekile ukukhetha ama-dumbbell noma i-barbell yesisindo esifanele. Ukuze uthole ukuqeqeshwa kwamandla, khetha isisindo esikuvumela ukuthi wenze cishe ukuphindaphinda okungu-5-6. Ukwakha imisipha, ama-dumbbell noma i-barbell ongayenza ngayo ukuphindaphinda okungu-8-12 kufanelekile.
Ukuzivocavoca izingalo zokulahlekelwa isisindo ngama-dumbbells
Ungakwazi ukufeza ukukhululeka kwesandla esihle ngaphandle kokubamba iqhaza komqeqeshi wokufaneleka. Ungakwenza wedwa ekhaya, ujwayele ukwenza izivivinyo ukuze unciphise izingalo zakho ukusuka endololwaneni uye ehlombe ngama-dumbbells. Ngezansi kunezibonelo ezisebenzayo zabesifazane.
Ngokufaka yonke imisipha ezingalweni zakho, uzofinyelela imiphumela esheshayo futhi unciphise umthwalo ezindololwaneni zakho.
Yenza amasethi amabili kuya kwamathathu we-10-15 reps ngayinye yalezi zivivinyo ezilandelayo. Uma ukuphindaphinda okungu-15 kokuzivocavoca okuthile kulula kuwe, qhubekela kuma-dumbbells asindayo.
Ukunwebeka kwengalo
I-biceps curl ejwayelekile ingenziwa ngenkathi imile noma ihlezi emaphethelweni esihlalo.
Bamba i-dumbbell esandleni ngasinye, yehlisa izingalo zakho emaceleni akho.
Faka umoya, njengoba ukhipha umoya kancane phakamisa ama-dumbbell emahlombe akho. Unganyakazi, uncike phambili, noma ugobe umhlane wakho njengoba uphakamisa ama-dumbbells. Gcina umgogodla wakho uqinile futhi umhlane wakho uqondile.
Bamba lesi sikhundla imizuzwana embalwa, bese wehlisa ama-dumbbells endaweni yokuqala.
Bench press
Ukuzivocavoca kwakudala kokuqinisa umzimba okuphezulu okubandakanya imisipha eminingi ngesikhathi esisodwa, kufaka phakathi ama-pecs, ama-triceps, nama-deltoids (amahlombe).
Lala phansi noma ebhentshini izinyawo zakho zibheke phansi.
Bamba i-dumbbell esandleni ngasinye, izintende zezandla phansi. Gobisa izindololwane zakho ukuze izintende zakho zibe engeli engama-degree angama-90 phansi.
Donsa umoya bese ubeka ama-dumbbell abe banzi kancane kunesifuba sakho. Lena indawo yokuqala.
Njengoba ukhipha umoya, phakamisa ama-dumbbell phezulu nezindololwane zakho zigobe kancane.
Yehlisa kancane ama-dumbbells endaweni yokuqala.
Ukunwetshwa kwezingalo emuva
Ukuzivocavoca okukhulu ukuqinisa i-triceps.
Sukuma, uthathe i-dumbbell esandleni ngasinye, wehlisele phansi emaceleni akho. Izintende zibhekene.
Ucindezela izingalo zakho emaceleni futhi ugoqe kancane amadolo akho, ncika phambili.
Njengoba ukhipha umoya, qondisa izingalo zakho ukuze ama-dumbbells abe ngemuva kwakho kancane.
Yima kancane, bese ubuyisela izingalo zakho endaweni yokuqala.
Izivivinyo zokunciphisa izingalo ngaphandle kwama-dumbbells
Ukuqinisa imisipha yezandla, akudingekile neze ukusebenzisa imishini yezemidlalo. Nazi izivivinyo ezinhlanu ezilula ezingenziwa yinoma ngubani.
Imibuthano yesandla
Noma yikuphi ukuvivinya umzimba kwezandla zokulahlekelwa isisindo kwabesifazane kuqala ngokujikeleza okuyindilinga.
Ukuma uqonde, welula izingalo zakho ezinhlangothini nge-engeli engu-90-degree.
Zungezisa izingalo zakho phambili, uchaze umbuthano.
Yenza ukujikeleza okungu-10-15, bese uhamba ngokuphambene.
Ngemuva kwekhefu elifushane, yenza amanye amasethi amabili.
Gcina imisipha yakho yesisu ithonisiwe ukuze wenze umsebenzi ube lula.
Ukujima
Ama-push-ups amadala amahle ayindlela ephumelelayo yokuqinisa amahlombe akho. Ngaphambi kokuqala umsebenzi, qiniseka ukuthi umzimba usesimweni esifanele.
Gcina izinyawo zakho ndawonye, izinzwane zibheke phansi, izandla zibe ububanzi behlombe ngokuhlukana. Umzimba uhambisana nomhlabathi, okhalweni nangemuva kufanele kwakhe umugqa oqondile.
Gobisa izindololwane zakho wehlise umzimba wakho, ushiye igebe elingamasentimitha amathathu phansi. Zama ukugcina indawo yokuqala yomzimba.
Uma kunzima, yenza ama-push-ups ukusuka emadolweni akho.
Lapho uphushela phezulu, zama ukulandela indawo efanele yomzimba.
Yenza amasethi ama-3 we-10 reps nsuku zonke ukuze uthole imiphumela emihle. Ama-Push-ups awumsebenzi osebenza kahle kakhulu wokwakha izicubu zomzimba.
Ukudonswa phezulu
Ukudonsa kuwusizo ikakhulukazi ekuqiniseni imisipha ezingalweni, esifubeni, emahlombe nasezinhlangothini zomhlane.
Ukuze wenze umsebenzi ngendlela efanele, beka izandla zakho kubha kububanzi behlombe.
Phakamisa umzimba wakho kuze kube yilapho isilevu sakho singaphezu nje kwebha.
Yehlisa umzimba wakho bese uphinda umsebenzi izikhathi eziningana - ngokusemandleni akho.
Planck
Ku-yoga, i-plank pose iyingxenye ebalulekile ye-"Salutation Sun" futhi iqinisa ngokuphelele imisipha yezandla.
Ipulangwe liqinisa ngokuphelele imisipha yezandla.
Misa umzimba wakho ngendlela efanayo nama-push-ups. Igcine imisiwe kule ndawo imizuzwana engu-30 noma ngaphezulu uma ukufaneleka kuvuma.
Qinisekisa ukuthi izihlakala zakho ziqondile ngaphansi kwamahlombe akho futhi umhlane wakho uqondile futhi uhambisana phansi.
Ukwenza kube nzima, yehlisa izindololwane zakho phansi bese uhlanganisa izandla zakho.
Ukuma kwenja ebheke phansi
Mhlawumbe ukuzivocavoca kwe-yoga okudume kakhulu. Kulesi simo, umzimba wenza i-V ehlanekezelwe izithende nezintende zezandla zicindezelwe phansi. Ngesikhathi esifanayo, umgogodla uvame phansi, ama-hips abekwe emuva.
Njengendawo yepulangwe, ungenza kube nzima ngokwehlisa izingalo zakho phansi futhi ubambe isikhundla.
Ukuqinisa imisipha yengalo ngaphandle kokusebenzisa izisindo kuthatha isikhathi nomzamo. Kodwa ngokwenza lezi zivivinyo ezilula zezandla izikhathi ezintathu kuya kwezine ngesonto, ngokuqinisekile uzofinyelela umphumela oyifunayo.
Ukunciphisa Isandla: Amathiphu Awusizo
Sebenzisa imikhiqizo yokuqinisa ukuze uthuthukise ithoni yesikhumba ukuvimbela ukuwohloka.
Yengeza ukujima kwakho ngezinqubo zehadiwe ukuvikela ukuwohloka kwesikhumba.
Lalela umzimba wakho. Uma uzizwa ukhathele kakhulu, thatha ikhefu noma ushintshele kumakilasi e-yoga okubuyisela esikhundleni seseshini yokuqeqesha amandla.
Ngaphambi kokuqala noma yikuphi ukujima, zifudumeze kancane. Ukunyakaza okuyisiyingi kwezingalo, ukushwiba noma ukusunduza kuzosiza ukuthuthukisa ukujikeleza kwegazi nokufudumala imisipha.
Kusho ukuqinisa isikhumba sezandla
Ngesikhumba sezandla, kokubili imikhiqizo yomzimba kanye nemikhiqizo yezandla ekhethekile ifanelekile.
I-Firming Body Milk Garnier "Ultra Elasticity"
Ijeli yobisi inothisiwe nge-phyto-caffeine, ingxenye eyaziwa ngezakhiwo zayo ezivuselelayo. Ngaphezu kwalokho, isusa uketshezi okweqile emzimbeni. Ngesikhathi esifanayo, ukukhishwa kwezimila zasolwandle kuvuselela ukuhlanganiswa kwe-collagen futhi kuqinisa isikhumba. Ithuluzi liphinde lithathe imisebenzi ye-moisturizer, ligcwalise isikhumba ngomswakama amahora angama-24.
Ivuselela i-serum yesandla, i-L'Oréal Paris
Umkhiqizo onokwakheka okungavamile kwe-cream-serum ukondla ngokuphelele futhi uvikela isikhumba emathonyeni amabi angaphandle. Iqukethe i-niacinamide yokuqinisa isithiyo se-hydro-lipid esikhumbeni, i-panthenol ephilisayo ne-glycerin ukuze inikeze amanzi futhi isize ukugcina umswakama esikhumbeni. Ungasebenzisa umkhiqizo njalo ngemuva kokusebenza kanzima ngokomzimba.
I-CeraVe Evuselela I-Hand Cream
Lo khilimu oyisisekelo kufanele uhlale useduze: esikhwameni sezimonyo, ekhabetheni ledeskithophu, etafuleni eliseceleni kombhede. Idizayinelwe isikhumba esomile kakhulu, iqukethe izinhlobo ezintathu ze-ceramides ne-hyaluronic acid. Ithambisa, yondle, ithambise futhi iqinise umgoqo wokuvikela wesikhumba.
Ukhilimu ovuselelayo wesikhumba esomile kakhulu sezandla uLipikar Xerand, La Roche-Posay
Omunye umkhiqizo omuhle kakhulu ovela esigabeni "konke kwelinye": ivikela, ithambisa, ibuyisela ifilimu ye-hydrolipidic yesikhumba. Inokwakheka okunethezekile okunganamatheli futhi imunca kahle. Faka isicelo ngokunyakaza kwe-massage esikhumbeni esihlanzekile sezandla.
Imiphumela efingqiwe
Indlela yokususa amafutha ezingalweni?
Akukho ukuvivinya umzimba noma ukudla okuzosiza ekususeni amafutha ezandleni. Ukushiswa kwamafutha kwenzeka kuwo wonke umzimba (nakuba kungalingani). Kungenzeka ukususa ngokunembile amafutha omzimba ezandleni kuphela ku-salon, ngosizo lwezinqubo ezikhethekile zezimonyo.
Yiziphi izivivinyo ezizosiza ukufeza izingalo ezincane?
Ukuzivocavoca ukunciphisa umthamo wezandla kusebenza kahle uma kuhlanganiswe nokudla kokulahlekelwa isisindo, okunqunywe uchwepheshe. Ukuzivocavoca umzimba kuzosiza ukuqinisa imisipha yezandla futhi kuthuthukise ithoni yesikhumba. Kunenqwaba yezinketho zokuzivocavoca ezingaphinda ziphindwe ekhaya, kokubili nangaphandle kwemishini (ama-dumbbell, ama-barbell, i-expander) noma imishini yokuzivocavoca. Ukuze unciphise ivolumu, ungaphinda uzame ukugoqa.
Yini okufanele uyenze ukuze ulahlekelwe isisindo izandla?
Kanye nezingcweti, khetha ukudla okufanele kanye neshejuli yokuqeqeshwa. Zivocavoce okungenani kabili ngesonto. Okunye ukuzivocavoca kwamaqembu emisipha ehlukene yezandla.