Ungazithola Kanjani Amahlombe Abanzi

-Delile

• Ungabuguqula ngempela ububanzi bamahlombe akho?
• Ukuzivocavoca kwamahlombe abanzi
• Uhlezi ekukhuliseni okwangemuva kwesikhathi
• Ukudonsa ubuso
• Phakamisa phambili kwe-Dumbbell
• I-45-degree incline irowu
• Ukucindezela kwamahlombe ngaphezulu
• Uzobona imiphumela maduzane?
• Khuluma nodokotela wakho
• Ukuthatha

Kungani ungafuna amahlombe abanzi?

Amahlombe abanzi ayathandeka ngoba angenza uzimele wakho ubukeke ulingana ngokwandisa ukubukeka komzimba ongaphezulu. Zakha umumo wonxantathu ophendukezelwe emzimbeni ongenhla obanzi phezulu nangaphezulu okhalweni. Amahlombe abanzi asikwele ngaphezu kokuzungeza, futhi kwesinye isikhathi anokuphakama kwamathambo. Zivame ukuhlotshaniswa nezemidlalo.

Amahlombe abanzi ngokuvamile aqinile, angakusiza ngemisebenzi yansuku zonke njengokuphakamisa izinto ezisindayo noma ukudlala imidlalo. Futhi uzoba mancane amathuba okuthi uzilimaze ngesikhathi sokuzivocavoca umzimba.

Ukuba namahlombe akhule kahle kungakhombisa amandla nempilo ngoba uzoba nenqwaba yemisipha yomzimba ephezulu. Kunconywa ukuthi uxhase amandla ehlombe ngomhlane oqinile nezingalo kanye nangokhalo oluthambile.

Ukuma uqonde kungasiza ukuthuthukisa ukubonakala kwamahlombe akho. Ukuvula isifuba sakho nokudweba amahlombe akho emuva ngomgogodla wakho kungasiza ekuthuthukiseni ukuma kwakho. Lokhu kungakwenza uzizwe futhi ubukeke uzethemba ngokwengeziwe futhi kukhulise imizwa yakho.

Ungabuguqula ngempela ububanzi bamahlombe akho?

Ububanzi behlombe bungashintshwa buye ezingeni elithile. Awukwazi ukushintsha ukwakheka kwethambo lakho, okunqunywa ikakhulu ngofuzo. Lokhu kufaka phakathi ububanzi bamakhola, ingxenye ebalulekile yobubanzi behlombe.

Noma kunjalo, ungakha futhi uthuthukise amahlombe emisipha. Ungasebenzisa izindlela zokuqeqesha ukwenza amahlombe akho aqine, okwenza abukeke ebanzi futhi ejabulisa ubuhle. Njengoba uzofuna ukuqinisekisa ukuthi amahlombe akho abukeka ethuthuke kahle kusuka ngaphambili, ohlangothini, nasemuva, uzofuna ukusebenza zonke izingxenye zamahlombe akho. Lokhu kungasiza futhi ukulungisa amahlombe ayindilinga, noma “athambile,”.

Gxila ekusebenzeni kuma-deltoids, noma ama-delts. Ziqukethe amasethi amathathu ahlukene emicu yemisipha:

• I-deltoid yangaphakathi. Le yingxenye engaphambili yehlombe.
• Ephakathi noma I-lateral deltoid. Le yingxenye ephakathi yehlombe.
• I-deltoid yangemuva. Le yingxenye engemuva yehlombe.

Ukuzivocavoca kwamahlombe abanzi

Ngezansi izivivinyo ezimbalwa ongazenza ukuze wandise amahlombe akho. Kunconywa ukuthi uvivinye umzimba kathathu noma kathathu ngesonto okungenani usuku olulodwa phakathi kweseshini. Qala ngamasisindo alula ukuya kokulinganayo, futhi wakhe ubude namandla. Lokhu kuzosiza ukuvimbela ukulimala.

Uhlezi ekukhuliseni okwangemuva kwesikhathi

1. Hlala onqenqemeni lwebhentshi elinezimbumbulu eceleni kwakho.
2. Goba phambili bese uphumuza isifuba sakho emathangeni akho.
3. Gcina umhlane wakho uyisicaba.
4. Kancane kancane phakamisa izinsimbi phezulu nasehlangothini kuze kube yilapho izindololwane zakho seziphakeme ehlombe.
5. Gobisa izindololwane kancane bese utshekisa izandla zakho phambili njengoba wenza lokhu.
6. Bamba lesi sikhundla imizuzwana embalwa.
7. Yehlisa izingalo zakho kancane ziye endaweni yokuqala.
8. Yenza amasethi ama-3-4 we-10-15 reps.

Ukudonsa ubuso

1. Setha okunamathiselwe ngentambo bese usibeka ekuphakameni kwesifuba sakho esingenhla noma ngaphezulu.
2. Bamba intambo ngokubamba ngokweqile bese ubuyela emuva ukuze udale ukungezwani.
3. Hlala emuva okhalweni lwakho njengoba uqala ukudonsa ikhebula.
4. Vumela izindololwane zakho ukuthi zivele eceleni futhi zihambisane phansi.
5. Donsela intambo ebusweni bakho.
6. Bamba lesi sikhundla esinezinkontileka ngokugcwele okwesikhashana ngenkathi ugxile ekubandakanyeni ama-deltoids wakho wangemuva nangaphezulu emuva.
7. Kancane kancane buyela endaweni yokuqala.
8. Yenza ama-3-5 amasethi we-15-20 reps.

Phakamisa phambili kwe-Dumbbell

1. Sukuma uqonde nge-dumbbell esandleni ngasinye.
2. Beka izandla zakho phambi kwakho izintende zezandla zibheke emathangeni akho.
3. Gcina isidumbu sakho singanyakazi bese uphakamisa i-dumbbell yangakwesobunxele phezulu.
4. Gcina ukugoba okuncane endololwaneni nasentendeni ubheke phansi.
5. Phakamisa ingalo yakho ize iphakame kancane kunokufana phansi.
6. Misa isikhashana engxenyeni ephezulu bese wehlisa ingalo yakho kancane kancane lapho uqala khona.
7. Phinda ngakwesokudla.
8. Yenza amasethi ama-2-3 we-16-20 reps.

I-45-degree incline irowu

1. Lala esiswini sakho ebhentshini elithambekele kuma-degree angama-45.
2. Vumela izingalo zakho zilenga ziqonde phansi ngenkathi uphethe i-dumbbell esandleni ngasinye.
3. Cindezela amahlombe akho ehlombe ndawonye njengoba ugoba izindololwane zakho ukuze uphakamise izingalo zakho.
4. Gcina izingalo zakho ezingaphezulu zibheke emzimbeni wakho kulo lonke ukuhamba.
5. Misa kancane phezulu kokunyakaza.
6. Kancane kancane buyisela izinsimbi endaweni yokuqala.
7. Yenza amasethi ama-2-3 we-6-12 reps.

Ukucindezela kwamahlombe ngaphezulu

1. Sukuma uqonde bese ubamba i-barbell noma i-dumbbells kancane ngenhla kwesifuba sakho esingenhla ngezandla zakho zibanzi kancane kunobubanzi behlombe.
2. Cindezela isisindo uqonde phezulu ophahleni ngenkathi ugcina izindololwane zakho zingenile.
3. Gcina amandla emilenzeni yakho, emuva okuphansi, kanye nomnyombo webhalansi.
4. Phansi ukubuyela endaweni yokuqala.
5. Yenza amasethi ama-2-3 ama-5-8 reps.

Uzobona imiphumela maduzane?

Uzozwa imiphumela ngaphambi kokuthi ibonakale ngokusobala. Uma uzivocavoca okungenani kabili noma kathathu ngesonto okungenani imizuzu engama-20, uzokwazi ukubona imiphumela kungakapheli amasonto noma izinyanga ezimbalwa. Imiphumela ebonakalayo ingabuye incike ezintweni ezifana nosayizi womzimba wakho, amaphesenti amafutha omzimba, nokudla. Ukusebenza kwakho kukude kangakanani futhi izinga lakho lokuqina lingathinta nemiphumela.

Khuluma nodokotela wakho

Njalo khuluma nodokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca. Lokhu kubaluleke kakhulu uma unokulimala noma umusha ukuzivocavoca umzimba. Ungenzi noma yikuphi ukuzivocavoca okubangela ubuhlungu obukhulu noma ukungakhululeki. Ungase uthande ukuzivocavoca ngaphansi kweso lochwepheshe oqeqeshiwe.

Qaphela uma unezinkinga zenhliziyo, umfutho wegazi ophakeme, noma esinye isimo esingahle sithintwe ukuzivocavoca umzimba. Kungaba umqondo omuhle ukuqala ngesimiso esimnene, njenge-yoga, uma une-high blood pressure.

Yakha kancane kancane ngokuya kwesikhathi nobukhulu bokuzivocavoca ukuvimbela ukulimala. Njalo sebenzisa ukuqondanisa okufanele nokuma okuhle lapho wenza noma ikuphi ukujima. Qiniseka ukuthi awucindezeli, awunzima, noma uphoqa noma yikuphi ukunyakaza. Sebenzisa isisindo esifanele esingasindi kakhulu.

Ukuthatha

Qaphela lapho uqala uhlelo olusha lokuzivocavoca. Uma unezinkinga noma izingqinamba ezikhethekile, khuluma nodokotela wakho ngaphambi kokuqala. Dala uhlelo lokuzivocavoca bese unamathela kulo. Ungaguquguquki futhi ukhumbule ukuthi kuzothatha isikhathi ukubona nokugcina imiphumela.

Qala kancane kancane futhi kancane kancane wandise ubude namandla okusebenza kwakho njengoba uthola ukulingana. Gxila emahlombe akho amahlandla ambalwa ngesonto. Linganisa yonke inqubo yakho yokuzivocavoca ukuze uqinise wonke umzimba wakho. Faka nokuzivocavoca kwenhliziyo futhi.