Ungampompa kanjani izingalo zakho ukuze ugibele isithuthuthu ngendlela efanele?

Into ebizwa ngokuthi " iphampu yesandla Kwaziwa kakhulu ngabahamba ngamabhayisikili. Ngokuvamile kubonakala kuvuliwe ukululama kusukela isithuthuthu entwasahlobo noma ngemva kwesikhathi eside sokungasebenzi. Kumayelana ukuphumula в isandla nezingalo. Lokhu kwenza kube nzima ukuthi iminwe inyakaze ngendlela evamile ngakho-ke kuveza umgibeli engozini engaba khona. V izicubu se isivumelwanoukujikeleza kwe-venous kuyaphazamiseka, futhi umbuthano ononya uyenzeka lapho umsipha okukhulunywa ngawo ucisha ngenxa yokunqwabelana kwegazi.

Izinyathelo ezimbalwa ezilula zingadambisa ngokushesha lobu buhlungu obungabekezeleleki. Ngokwesibonelo, ne Akunasidingo izindaba Ngaso Sonke Isikhathi No izandla eziluliwe, phakamisa izibambo bese ugcine isifuba siqondile ngangokunokwenzeka.

Imaphi amasu okufanele agwenywe ekunyakaziseni isandla?

Kubalulekile futhi ukunethezeka okuhle kokushayela ukuqinisekisa lokho izicubu le isandla... Ikakhulukazi ngaphambi la ukululama isithuthuthu ngemva kwesikhathi sokuphumula.

. amabhayisikili ikakhulukazi ukukhathazeka ngalokhu ukuqeqeshwa kusuka ku isandla lapho mancane amathuba okuthi bahlanganyele emisebenzini eyenziwa ngesandla edinga izandla. Isikhathi esiningi, sigxila ekuqiniseni amakhwapha noma ama-triceps. Kodwa ukuze kube nokulinganisela okuhle kwemisipha kuyo yonke ingalo, okudingekayo ukuze uhambe ngesithuthuthu esikhululekile, kubalulekile izicubu futhi iqembu kwemisipha kusuka ku ama-biceps phezu kwezandla.

Ingalo enemisipha isho ukunethezeka okwengeziwe lapho uphatha isithuthuthu kanye nalapho ushayela.

Izivivinyo ezimbalwa ezilula zokuqinisa izingalo zakho

Ukuze ukhiqize kabusha imithwalo ukuthi izandla ngesithuthuthu zibhekene nazo, okungukuthi, ukunyakaza okuthile, kungenzeka ukuthi uhlale ukumiswa isikhathi eside ngangokunokwenzeka. Barre lungisa.

Ukuze silinganise imisipha yezingalo, singaziqeqesha ngama-dumbbells, izingalo ezishintshayo. Ungasebenzisa kalula isisindo esingamakhilogremu amabili noma ibhodlela elikhulu lamanzi. Ungasebenzisa futhi ibhande lokunwebeka lokuzivocavoca ukuze ulidlulise ngemuva kwakho, uzelule, ugobise imilenze yakho ngendololwane yakho ibheke emzimbeni wakho.

Esitulweni esingenalutho, abagibeli besifazane bangakwazi futhi ukwenza ama-push-ups ngokubeka izintende zabo ngaphambili kwesihlalo futhi bagobe izingalo zabo bese beziphushela phezulu, becindezela izindololwane zabo emzimbeni wabo.

Okunye okufinyeleleka kalula yi-elastic band elbow curl. Sihlala phansi, sifake ibhande elinwebekayo ngaphansi kwezinyawo zethu bese sibamba iziphetho ze-elastic, ezikhethwe ngobude ngaphambili, ukukhiqiza ukungezwani okuhle.

Noma ngabe iyiphi indlela yokwakha umzimba oyikhethayo, kubalulekile ukubeka umoya wakho ngendlela efanele. Ngenkathi egibele isithuthuthu umoya kuyefana kubalulekile ngesikhathi esifanayo nokuphumula, lapho sazi ukuthi iphampu yesandla ikakhulukazi ngenxa yokuntuleka komoya-mpilo.