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Xa sizilolonga, sigxila ikakhulu esiswini, emilenzeni nasemzimbeni ongaphezulu. Kunqabile ukuba sijonge iingalo ezibonakala zinzima kancinci kunokuba bekulindelwe. Ngokukodwa kwimeko yabasetyhini, iidipozithi ezinamanqatha zijolise kakhulu ezingalweni. Ke, kuya kufuneka ujonge ezingalweni zakho ngexesha lokuzilolonga. Kukho imithambo ethile yokunciphisa amanqatha ezingalweni.
Ngamanye amaxesha, nasemva kokwenza umthambo onzima, uyasilela ukufezekisa ezo zingalo zineetoni kunye neengalo. Amanqatha afakwa ezingalweni anokuwenza ubonakale unzima kunye nepulpy. Ke, zimbalwa iindlela onokuthi uthabathe ngazo iingalo zakho kwaye uzizise zikwimo efanelekileyo.
Ukuthintela iingalo ezinzima kunye neembumbulu, kuya kufuneka ujonge kwindawo kunye nokuzilolonga ukutshisa iidipozithi ezingalweni. Amafutha engalo anokuncitshiswa kuphela ngokudityaniswa kokuzilolonga kunye nokutya okufanelekileyo. Indibaniselwano ye-cardio kunye noqeqesho lokuxhathisa ilungele ukunciphisa amanqatha engalo. Ke nantsi eminye yemithambo yengalo efanelekileyo ukuzama xa ufuna ukunciphisa amanqatha engalo kunye neetoni.
Ukuzivocavoca umzimba kwe-10 ukunciphisa iFat Fat:
Ukuphusha usenyuka
Le yeyona mithambo ilungileyo engagxili kuphela kwiingalo zakho, kodwa nakumzimba ongaphezulu. Vala ukubambelela kumaqhosha phezulu kuya kusebenza emagxeni, kwiingalo nasesifubeni.
IiTriceps Dips
Yinto efanelekileyo yokuzivocavoca iingalo ebeka umva kwiingalo zakho. Beka isitulo ngasemva kwaye ugobe phantsi (i-90 degrees engile kwiingqiniba zakho) ungqiyame izandla zakho ecaleni kwesihlalo senkxaso. Xa ugoba phantsi imilenze iya kuthi nkqo. Tsala unyuse kwaye unyuse ngathi kukunyusa. Lo msebenzi uya kusebenza kwimisipha yengalo eya kuthi yolule ngenxa yokutsala.
Triceps Cinezela
Yima nkqo kwaye ubambe dumbbells kuzo zombini izandla. Ngoku phakamisa izandla malunga ne-3 ukuya kwi-5 lbs ngaphezulu kwentloko yakho kwaye uziguqe ngasemva ukuze iphele emva kwentloko yakho. Cotha ukubuyela kwindawo yesiqhelo emva kwemizuzwana eli-10 kwaye uphinde amatyeli ali-10.
IiBiceps Curls
Ukuzivocavoca ngengalo kutshisa iidiphozithi ezinamafutha kwaye kuzenze ngokufanelekileyo. Kuya kufuneka ume nkqo kwaye ubambe iidumbbell ezintendeni. Zigoqe kude kube neengqiniba, zibambe kwaye ukhululeke. Phinda kwakhona.
Ukuzahlula kuyenyuka
Nditsho namagxa akho anceda ithoni yomzimba ongaphezulu kwaye ubumbe. Ngeengalo ezincinci kunye neetoni, kuya kufuneka usebenze esifubeni nasemagxeni. Zama lo msebenzi ukunciphisa ingalo kunye namafutha egxalabeni.
Ukuxabela ukubuyela umva
Ukuzivocavoca ngengalo kusebenza kumanqatha afunyenwe ngasemva ezingalweni. Goba phambili kwaye uphumle isandla sakho sasekhohlo esitulweni. Bamba i-dumbbell kwisandla sasekunene kwaye uyiphakamise kwi-90 degrees engile yakho. Tsala iidumbbells ngasemva phezulu nasezantsi.
I-Dumbbell Bent ngaphezulu kweeFlys eziguqukayo
Lo msebenzi uthambisa iingalo zakho, amagxa kunye nomqolo. Yima nkqo okanye ulale kwibhola yokuzivocavoca, kwaye usasaze iinyawo zakho kububanzi bamagxa. Bend phambili ukwenza i-torso yakho iphantse ifane nomgangatho. Bamba iidumbbell kwisandla ngasinye kwaye uzisasaze kubanzi ngokungathi ubhabha.
Ukuhambisa iplanga
Kukuzilolonga okulula okuthambisa iingalo kunye nokunciphisa amafutha kummandla. Ngena kwindawo yeplanki kwaye uhambisa iingalo zakho kunye nomzimba ngaphambili nganye nganye.
Umqolo othe tye
Lo msebenzi wengalo usebenza kumqolo ongaphezulu, amagxa kunye neebiceps. Yima nkqo kwaye ulungelelanise ubunzima bomzimba wakho kwiinyawo ezibanzi kancinci. Ngoku bamba iidumbbell kwisandla ngasinye kwaye ubanyuse kude kube kwinqanaba lamagxa. Ngezantsi uze uphinde kwakhona.
Ukucofa kwesifuba kwiBhola
Le mithambo yengalo ijolise kwi-triceps, amagxa, isifuba, izihlunu ezingundoqo, iiglute kunye nemilenze. Thetha ngebhola ngamehlo ajonge eludongeni kwaye umzimba wakho osezantsi uxhaswa yimilenze phantsi. Kule ndawo ibhulorho, goba iingqiniba zakho, uzise ubunzima esifubeni sakho. Yitsale ngqo kwaye uphumle. Phinda kwakhona.
