Ihambisa ama-Tight and Aroned Arms

Lapho isimo sezulu sishisa okusho ukuthi sundresses, amathangi amathangi, izindiza zokushisa, nokuningi kwesikhumba. Izingalo ezinamandla nezikhwepha akuyona nje uphawu lwezimandla zakho, kodwa ngingase ngizifake nokuthi zi-sexy. Akukhona lokho kuphela, cabanga ngazo zonke izingalo zakho: ukuphakamisa ukudla, ukuxosha ama-mowers, ukuphatha amabhasikisithi okugeza noma amabhokisi phansi. Izikhali zimatasa, futhi sifuna ukuthi zombili zisebenze futhi zihle.

Ngakho-ke, ufeza kanjani izingalo eziqinile, ezinamathele? Lo msebenzi wokuziqhenya uhlose ukubhekisisa yonke imisipha eyenza izingalo ngokushelela futhi zivumelane: i-biceps, i-triceps, namahlombe. Kodwa ngaphambi kokuba siqalise ukusebenza, kunezinye izinto ezothinta indlela izingalo zakho zibukeka ngayo. Ake sibuke amanye ambalwa amaqiniso abalulekile ngokuthola izingalo ezinhle.

Hlanganisa

Njengakho konke okunye emzimbeni wethu, uma ungayisebenzisi, uyakulahlekelwa. Ukuze ube nezikhali ezinkulu, awukwazi nje ukuqala isimiso-kufanele ubambelele kuso! Izinguquko ozenzayo uma uhlakulela imikhuba emisha kudingeka uqhubeke ukuze imiphumela ifake nxazonke.

Sebenzisa Isisindo Esifanele

Uma usebenzisa ama-dumbbells, qiniseka ukuthi usebenzisa isisindo esifanele. Wazi kanjani? Kumele ukwazi ukwenza okuphindaphindiwe okungu-12 kuya kwezingu-15 ngesisindo sakho esikhethiwe, kodwa kufanele ubhekene nenkinga yokugcina. Ngokuvamile sihamba ngezinsimbi ezikhanyayo ukuze "singene". Iqiniso liwukuthi ukuze kuboniswe ushintsho emandleni omzimba, izisindo kufanele zibe nzima ngokwanele ukwenza umehluko.

Shintsha

Lokhu kuyisidingo esikhulu, kodwa izingalo zakho, njengezo zonke imisipha emzimbeni wakho, zizokhathazeka ngesimiso esifanayo. Kuhle ukubeka into ongayenza nento oyithandayo, kodwa kubalulekile ukuyishintsha njalo amasonto ambalwa. Izindaba ezinhle akudingeki ushintshe yonke isimiso. Ngisho nje ukushintsha isisindo nokuhamba kancane kunokuba kube into entsha. Kodwa-ke, uma unesithukuthezi ngalokho okwenzayo, qhubeka uphinde uguqule umsebenzi wokuzivocavoca bese uzama okuthile okusha.

Ukudla kanye ne-Cardio

Khumbula ukuthi ukunciphisa indawo akunakwenzeka. I-American Council on Exercise iphikisana nalokhu, ithi, "Umqondo wokunciphisa indawo ulandela i Inkolelo yamanga yokuqeqesha imisipha ethile izoholela ekulahlekelweni kwamandla kuleyo ndawo yomzimba. "Ngamanye amazwi, zonke izivivinyo zengalo emhlabeni ngeke zivule izingalo ezinhle, ezivuliwe uma kunamafutha amaningi ehlezi phezu kwawo . Qinisekisa ukuthi udla kahle futhi uthole i -cardio yakho egcwele amafutha ngaphezu kokusebenza kwengalo yakho emangalisayo.

Kulungile, inkulumo eyanele. Masifinyelele esenzweni. Ngalunye lwezinyathelo ezilandelayo, yenza izikhathi ezingu-12 kuya ku-15 noma kuze kube yilapho izingalo zakho sezikulungele ukunikeza! Phumlani imizuzwana engu-30 kuya kwangu-60 bese uqhubekela phambili ekusebenziseni okulandelayo. Ezinye izinyathelo zizohlukanisa futhi zigcine zigxile. Okunye okuhambayo kuhilela izingalo kodwa ngendlela eyenza inhliziyo yakho ishade futhi ishise lezo khalori kancane kancane. Isikhathi esisodwa ngokusebenzisa isimiso kufanele sibe ningi, kodwa uma uthola "uyenze" ngomusa wosuku futhi ufuna okuningi, hamba ngokuhamba kwesikhathi okwesibili.

1 - Inja ehlehlayo Push-Up

Lokhu kuhamba kahle ukuqinisa zonke imisipha yezingalo kanye nokwehlisa emuva nasemaceleni.

1. Qala endaweni ephakeme yeplank , izintende zakho ngaphansi kwamahlombe akho, umgogodla wakho uqinile, nomzimba wakho ubeka umugqa oqondile kusuka ezithende kuya enhloko.
2. Phakamisa izinyathelo zakho bese ucindezela izitho zakho phezulu, ukhulise izingalo zakho phezulu kusuka emahlombe akho kuze kube yilapho umzimba wakho uvula "V." Chaza umsila wakho phezulu uphinde ujabulele ukwelula.
3. Buyela emuva endaweni ephakeme yeplanki.
4. Yenza i-pushup, iguqa izindwangu zakho futhi uhlehlise isifuba sakho phansi.
5. Cindezela emuva endaweni ephezulu yeplanki bese uqhubeka.

2 - Push Up

Zonke imisipha yezingalo idlala lo mdlalo, kanye nomgogodla, kanye ne-back, plus cardio! Qiniseka ukuthi ulandela ifomu elifanele .

1. Qala endaweni ephakeme yeplanethi ngezandla zakho ngaphansi kwamahlombe akho, kodwa kancane kakhulu kunama-shoulder-width eceleni.
2. Qiniseka ukuthi umzimba wakho ubeka umugqa oqondile kusuka ezithende kuya enhloko. Qinisekisa ingqikithi yakho ukusekela umsebenzi.
3. Bend izindwangu zakho, wehlise isifuba sakho phansi. Qinisekisa ukuthi izintambo zakho zigoba emuva emuva kuma-degree angama-45 ukusuka emzimbeni wakho, ngakho-ke azigcini eceleni kwakho noma zigaxekile ngaphandle.
4. Uma isifuba sakho singamasentimitha ambalwa ukusuka phansi, cindezela ngokusebenzisa izintende zezandla zakho, wandisa izintambo zakho, bese ubuyela endaweni ephakeme yeplanki ukuze uqhubeke.

3 - Curl ye-Bicep ephakanyisiwe

Buck i-bicep curl yendabuko; noma ubani ongakwenza lokho! Leli lizokwenza inselele izingalo zakho ngendlela yonke, indlela entsha. Hamba ngezinsimbi ezilula kakhulu kunokuba ungathanda ngendabuko.

1. Hamba ubude, izinyawo zakho ziqhelile-ibanga elihlangene, amadolo akho agijime kancane, ebambe isikhonkwane esandleni ngasinye.
2. Phakamisa izingalo zakho, uzikhulise ngokulandelana kusuka emahlombe akho, izintende zakho zibheke phezulu. Uzogcina izingalo zakho ezingaphezulu zizinzile kule ndawo.
3. Bend izindwangu zakho, uphendule izandla zakho ezindlebeni zakho.
4. Gcina izingalo zakho ezingaphezulu zihlale zizinzile futhi wandisa amabhande akho futhi, ubuyele esimweni sokuqala.

4 - Amakhondomu Okugxila

Lokhu kwenziwa ngesimo esiphansi se-squat. Ukuhlukanisa ngemuva kwezingalo ngokumelene nemilenze yakho kuzophoqa amabhandeki ukuba asebenze eyedwa.

1. Njengoba izinyawo zakho zikhulu kakhulu kune-hip-distance apart, izinzwane zakho zangena kancane ngaphandle, zinciphisa phansi, zinciphisa i-gliti yakho ehamba nge-degree-90 degree emadolweni akho. Gcina i-torso yakho ibe mude futhi ulungise izingalo zakho ezingenhla ngaphakathi kwethanga ngalinye, ubambe isikhalazo esandleni ngasinye.
2. Ukulondoloza isikhundla esiphansi, cindezela izingalo zakho zibe ngamathanga akho bese ugoba izintambo zakho, uphakamise ama-dumbbell emahlombe akho.
3. Ukuguqula ukunyakaza nokwandisa izikhawu zakho, ukwehlisa izimbongolo ngenkathi ugcina ingcindezi yezingalo zakho emilenzeni yakho. Qhubeka nokuzivocavoca.

5 - Abaqhubi bezintaba

Thatha isikhashana ukuthola lokho kwenhliziyo ngenkathi uqinisa izingalo zakho nalokhu kuthutha . Yenza imizuzwana engu-30.

1. Qala endaweni ephakeme yeplank, izintende zakho ngqo ngaphansi kwamahlombe akho, umzimba wakho wande, futhi ingaphakathi lakho liqinile.
2. Dweba amadolo akho ngakwesokudla esifubeni sakho, ubeke ibhola lomlenze wakho wokunene phansi, ugcine izinyathelo zakho ziphansi.
3. Cindezela ngezintendeni nezinyawo zakho, uhambise izinyawo zakho emoyeni, ushintshe izikhundla zabo. Ibhudlo lakho lesobunxele kufanele lihambe phambili, idolo libheke esifubeni sakho, idolo lakho langakwesokudla lilandelwe ngemuva kwakho.
4. Ngokushesha makhuphe izinyawo zombili ngokushesha emoyeni, ushintshe izikhundla zabo futhi.
5. Qhubeka nokuzivocavoca ngokushesha ngangokunokwenzeka ngenkathi ugcina ifomu elihle.

6 - Thandaza Push Up

Lokhu kuhlose i-triceps ngendlela entsha. Qinisekisa ukuthi wenza u-12 kuya ku-15 ohlangothini ngalunye.

1. Themba ngakwesokudla sakho, imilenze yakho igxilwe. Gcoba ingalo yakho yangakwesokudla okhalweni lwakho, ubambe uhlangothi lwakho lwesobunxele ngesandla sakho sokunene. Bhonta i-elbow yakho yesobunxele bese ubeka isandla sakho sesokunxele esiceleni phansi phansi ngqo phambi kwesifuba sakho.
2. Qinisekisa ingqikithi yakho bese ucindezela ngesandla sakho sesobunxele, welula i-elbow yakho njengoba ushaya ihlombe lakho futhi uphenduke phansi.
3. Uma ugqoke wakho usuvuliwe ngokugcwele, uphendulela ukunyakaza bese wehlisa ihlombe lakho bese uphindela emuva.
4. Qhubeka umsebenzi wokusetha ngokugcwele ngaphambi kokushintsha izinhlangothi.

I-7 - Yenza isandiso esiphezulu

Lokhu kuhamba kwe-triceps kuthola usizo lokuzinza okuncane kusuka emahlombe. Qinisekisa ukuthi uvale izinkalo zakho ndawonye.

1. Hamba ubude, izinyawo zakho ziqhelile-ibanga elihlangene, amadolo akho athambile kancane, ingaphakathi lakho liqinile. Bamba isidumbu ngezandla zombili phezu kwekhanda lakho, izingxube zakho zigcwele ngokugcwele.
2. Bend izindwangu zakho, wehlise i-dumbbell ngqo ngemuva kwekhanda lakho. Gcina izingalo zakho ezingaphezulu zizinze futhi ziseduze nezindlebe zakho.
3. Phinda uhambise futhi unwebe izintambo zakho, uphakamise isisindo isipele phezu kwekhanda lakho.
4. Qhubeka nokuzivocavoca.

I-8 Craft

Manje ukuthi i-triceps yakho isemlilweni, engeza le mithi encane nje ukuze uyiqede. Uma unesikhala esikhulu ukuhamba phambili ngangokunokwenzeka. Uma kungenjalo, izinyathelo ezingu-4 phambili kanye nezinyathelo ezingu-4 emuva izikhathi ezimbalwa zizokwenza iphutha. Imizuzwana engamashumi amathathu iyoba nenala!

1. Qala ezandleni zakho namadolo phansi, amadolo akho ngqo ngaphansi kwezintambo zakho, izintende zakho ngqo ngaphansi kwamahlombe akho. Flex izinyawo zakho bese ugoqa izinzwane zakho nezinyawo ezinyaweni zakho phansi.
2. Cindezela ngezandla nezinyawo zakho, uphakamise amadolo akho emhlabathini. Amadolo akho azohlala ephakanyisiwe kulo lonke umsebenzi.
3. Ukukhwabanisa kuhamba ngezinyawo eziningana, kuqala ngempama yakho yangakwesokudla, umlenze wesokunxele, ingalo yesobunxele, umlenze wesokunene, ugcina izinyathelo zakho phansi uma ukhahlela.
4. Phinda uhambise futhi uhambe emuva. Qhubeka isikhathi esithile, uhlose okungenani imizuzwana engu-30.

I-9 - I-Front Front iphakamisa

Hambisa kancane kulokhu ukuze umfutho ungathathi. Misa okwesikhashana phezulu ngaphambi kokunciphisa nokulawula. Uzofuna ukuhamba ngezisindo ezilula kulokhu ngenxa yebanga lo dumbbell livela esikhungweni somzimba.

1. Hamba ubude ngezinyawo zakho u-hip-ibanga uhlukanise futhi amadolo aguqulwe kancane, ubambe isilwane esandleni ngasinye ukuze izintende zakho zibhekene namathanga akho.
2. Ukugcina izandla zakho ngqo, uphakamise izimbongolo ngokuqondile ngqo kusuka emzimbeni wakho kuze kube yilapho usondeza ngqo emahlombe akho.
3. Phinda uhambise ukunyakaza futhi uhlehlise izimbongolo emuva kwamathangeni akho.
4. Qhubeka nokuzivocavoca.

10 - U-Press Over Press Press

Lona uhlobo olukhulu lokuthi "ngiqinile" ukuhamba. Pushisa izisindo ezinzima phezu kwekhanda lakho futhi ubuke amahlombe akho afaneleke.

1. Hamba ubude, izinyawo zakho ziqhelile-ibanga elihlangene, amadolo akho athambile kancane, ebambe isikhonkwane esandleni ngasinye ukuze abekwe emahlombe akho, izintende zakho zibheke kuwe.
2. Cindezela ama-dumbbell ngqo ngqo phezulu, ukhulise ama-elbow akho.
3. Bhonqa ama-elbows akho bese unciphisa ama-dumbbell emuva emahlombe akho.
4. Qhubeka nokuzivocavoca.

11 - Crab Crawl

I-cardio yokugcina iqhubezela i-inthanethi izoba inselele ngempela emahlombe kuya max. Njenga-crab crawl, sebenzisa isikhala onayo. Uma usuphume ekamelweni, jikela futhi uhambe emuva.

1. Hlala phansi, amadolo akho aguqe, izinyawo zakho zitshalwe phansi. Beka izintende zezandla zakho phansi emaceleni akho. Cindezela ngezandla zakho nezinyawo zakho njengoba uphakamisa izinyathelo zakho, ungena endaweni yokubeka ithebula.
2. Gcina izinyathelo zakho ziphakanyiswe bese uqala ukugijima emuva, uholele ngesandla sakho sokunene, unyawo lwesokunxele, isandla sobunxele, unyawo lwesokudla. I-Crab crawl emuva emuva emine kuya kwezingu-8.
3. Phinda uhambise ukuhamba nokukhwabanisa phambili, buyela endaweni yakho yokuqala.
4. Qhubeka isikhathi esinqunyiwe, uhlose ubuncane obungama-30 amasekhondi.