Ngokubhekisele kwokomelela komzimba, elona cebiso liviwa kakhulu yile: Emva kokuba somelele, kufuneka sandise kwaye sizivumele sikhule ngokupheleleyo.
Zininzi iindlela zokuzolula. Namhlanje ndiza kukufundisa ngeendlela ezili-15 ezisisiseko. Bagoduse ngokweemfuno zakho.
1. Bamba udonga, gcina izithende zakho emhlabeni, yolula imilenze yakho, kwaye ugcine imilenze yakho ebhityileyo yolulelwe i 20. Phinda ngomnye umlenze.
2. Amathanga angaphambili-quadriceps: isandla esinye sixhasa udonga kunye nokubamba unyawo olunye, esinye isandla sibamba inyawo ukubamba okanye ukutshintsha unyawo ukudibanisa umva, ukuqonda imvakalelo yokurhuqelwa ngaphambili kwethanga, kwaye ugcine phinda umlenze imizuzwana engama-20. . Lumka ungazulazuli ngexesha lokuzolula, kwaye unokulala ngesisu okanye ecaleni.
3. Icala elibuyela umva:
Sisicinezelo somlenze, wonke umntu wenza. . Inokudityaniswa: yenza iintshukumo ezimbini, eyokuqala kukucofa intshukumo ngesandla sakho, ubambe imizuzwana engama-20, emva koko wenze intshukumo elandelayo.
4. Sebenzisa elasekhohlo ukuva ingqiniba yasekhohlo ujike ekunene kwicala lasekhohlo lomzimba wakho ucofe, uve imvakalelo yokutsala umlenze wasekunene, kwaye ujike isinqe sakho ngasekunene ngaxeshanye, jonga isinqe secala solule Bamba imizuzwana emi-2, uphinde uphinde uphinde uphinde uphinde uphinde wenze ezi zenzo zimbini.
5. Ingalo ephezulu-yengalo: Phakamisa intloko ngesandla esinye, yiza nengalo esondeleyo kufutshane nengalo ephezulu, bamba ingqiniba ngesinye isandla, uyitsalele ngaseYin, bamba imizuzwana engama-20, tshintshela emacaleni uphinde. Yolula i-latissimus dorsi.
6.I-biceps ephezulu kunye nezihlunu ze-deltoid:
Yoyama ngaphezulu, woyama ngomva emethini, woyama ngomva, kwaye uyixhase ngazo zombini izandla kunye neKuankuan. Nika ingqalelo indlela yokubamba, umnwe ngasemva. Bamba imizuzwana engama-20.
Ukuba uyolula ibanzi kakhulu, iba sisihlunu esilahlayo.
7. Isifuba: Khangela isakhelo somnyango okanye istandi esisigxina, bamba ingqiniba ngesandla esinye utsheke okanye usimise. Kancinci, ukuphakama kwamagxa, yiya phambili ukuze uzive uziva uxabisekile. Bamba imizuzwana engama-20, kwaye uphinde. .
8: Fumana ukuma ubuso ngobuso, bamba le ntsika ngezandla zakho, ekuphakameni kwesinqe sakho, umzimba ubonakala ngathi ugobile, emva koko ubuye umva. Guqula amacala emva kokubamba imizuzwana engama-20. Isenzo sibuye sandise umva wesisipha se-deltoid.
9. Beka izihlunu zakho zesisu emethini, nyusa umzimba wakho ngezandla zakho, ungqiyame, ukhokele imvakalelo yokolula isisu sakho, usibambe kangangemizuzwana engama-20.
10. Izihlunu zesisu: Njengokulala ngomqolo, tyhala bobabini abantwana nelinye icala nzima, kwaye uphinde kwelinye icala emva kwama-20.
Ixesha Post: Jul-27-2021