Indlela yokufumana amagxa abanzi

Umxholo

• Ngaba ungabutshintsha ngokwenene ububanzi bamagxa akho?
• Ukuzivocavoca kwamagxa abanzi
• Bahleli ngasemva ukuphakamisa
• Ubuso butsala
• Ukuphakamisa kwangaphambili kwe-Dumbbell
• I-45-degree incline umqolo
• Uxinzelelo lwamagxa aphezulu
• Uza kubona nini iziphumo kungekudala?
• Thetha nogqirha wakho
• Ukuthatha

Kutheni ufuna amagxa abanzi?

Amagxa abanzi anqwenelekayo kuba anokwenza ukuba isakhelo sakho sikhangeleke ngokulingana ngokwandisa ukubonakala komzimba ongaphezulu. Benza imilo engunxantathu eguqulweyo kumzimba ophezulu obanzi phezulu nangaphezulu esinqeni. Amagxa abanzi asikwere ngaphezulu kunesangqa, kwaye ngamanye amaxesha anebony protrusion. Zihlala zinxulunyaniswa nemidlalo.

Amagxa abanzi ahlala omelele, anokukunceda kwimisebenzi yemihla ngemihla njengokuphakamisa izinto ezinzima okanye ukudlala imidlalo. Kwakhona uya kuba namathuba okuba uzenzakalise xa usenza umthambo.

Ukuba namagxa akhule kakuhle kunokubonisa ukomelela kunye nempilo kuba uya kuba nenqwaba yomzimba womzimba. Kuyacetyiswa ukuba uxhase amandla egxalaba ngomqolo owomeleleyo neengalo kunye nesinqe esibhityileyo.

Ukuma nkqo kunokunceda ukuphucula ukubonakala kwamagxa akho. Ukuvula isifuba sakho kunye nokuzoba amagxa akho umva ezantsi kumqolo wakho kunokunceda ukuphucula ukuma kwakho. Oku kunokukwenza uzive kwaye ujonge ukuzithemba kwaye ukonyuse imood yakho.

Ngaba ungabutshintsha ngokwenene ububanzi bamagxa akho?

Ububanzi begxalaba bunokutshintshelwa kwinqanaba elithile. Awunakho ukutshintsha ubume bamathambo akho, ogqitywa ikakhulu yimfuza. Oku kubandakanya ububanzi beekhola zekhola, icandelo elibalulekileyo lobubanzi begxalaba.

Nangona kunjalo, unokwakha kwaye uphuhlise amagxa emisipha. Ungasebenzisa iindlela zoqeqesho ukwenza ukuba amagxa akho omelele, okwenza ukuba babonakale bebanzi kwaye bekholisa ubuhle. Kuba uyakufuna ukuqinisekisa ukuba amagxa akho ajongeka ephucukile ukusuka ngaphambili, kwicala, nasemva, uya kufuna ukusebenza onke amalungu egxalaba lakho. Oku kunokunceda ukulungisa amahlombe ajikeleziweyo, okanye "athambileyo".

Gxila ekusebenzeni kwi-deltoids, okanye kwi-delts. Ziqukethe iiseti ezintathu ezahlukileyo zemicu yemisipha:

• Ngaphambili deltoid. Le yinxalenye yangaphambili yegxalaba.
• Imedical okanye Deltoid yecala. Le yinxalenye ephakathi yegxalaba.
• I-deltoid yangemva. Le yinxalenye yangasemva yegxalaba.

Ukuzivocavoca kwamagxa abanzi

Apha ngezantsi kukho imithambo embalwa onokuyenza ukuze wandise amagxa akho. Kuyacetyiswa ukuba wenze imithambo kanye ukuya kathathu ngeveki ubuncinci usuku olunye phakathi kweeseshoni. Qala ngokukhanya ukuya kubunzima obulinganiselweyo, kwaye wakhe ixesha kunye namandla. Oku kuya kunceda ukuthintela ukwenzakala.

Bahleli ngasemva ukuphakamisa

1. Hlala emphethweni webhentshi eneedumbbell ecaleni lakho.
2. Bend phambili kwaye uphumle umzimba wakho emathangeni akho.
3. Gcina umqolo wakho usisicaba.
4. Kancinci phakamisa iintsimbi phezulu nasecaleni de iingqiniba zakho zibe ukuphakama kwamagxa.
5. Thoba kancinci iingqiniba zakho kwaye ujonge izandla zakho phambili njengoko usenza oku.
6. Bamba esi sikhundla imizuzwana embalwa.
7. Nciphise iingalo zakho phantsi ukuya kwindawo yokuqala.
8. Yenza iiseti ze-3-4 ze-10-15 reps.

Ubuso butsala

1. Misela intambo yokuncamathisela kwaye uyibeke kubude besifuba sakho esingaphezulu okanye ngaphezulu.
2. Bamba intambo ngokubambelela ngaphezulu kwaye ubuyele umva ukwenza uxinzelelo.
3. Hlala emva esinqeni sakho njengoko uqala ukutsala intambo.
4. Vumela iingqiniba zakho ukuba ziye ecaleni kwaye zihambelane nomgangatho.
5. Tsala intambo ebusweni bakho.
6. Bamba esi sikhundla sinekhontrakthi ngokupheleleyo okomzuzwana ngelixa ujolise ekubandakanyeni i-deltoids yakho yangasemva kunye nomqolo ongaphezulu.
7. Cotha ukubuyela kwindawo yokuqala.
8. Yenza iiseti ezi-3 ukuya kwezi-15 ukuya kwezi-15

Ukuphakamisa kwangaphambili kwe-Dumbbell

1. Yima nkqo nge-dumbbell kwisandla ngasinye.
2. Beka izandla zakho phambi kwakho iintende zakho zijonge emathangeni akho.
3. Gcina i-torso yakho ingashukumi kwaye uphakamise i-dumbbell yasekhohlo phezulu.
4. Gcina ukugoba kancinci engqinibeni kunye nesundu ejonge ezantsi.
5. Phakamisa ingalo yakho ide ibe ngaphezulu kancinci kunokudibana nomgangatho.
6. Misa ikhefu kwinxalenye ephezulu uze uyithobe ingalo kancinci kancinci kwindawo yokuqala.
7. Phinda kwicala lasekunene.
8. Yenza iiseti ezi-2-3 ezili-16 ukuya kwezi-20.

I-45-degree incline umqolo

1. Thetha ngesisu sakho kwibhentshi elithobekileyo.
2. Vumela iingalo zakho zixhomekeke ngqo ngelixa ubambe i-dumbbell kwisandla ngasinye.
3. Cinezela amagxa akho egxeni kunye njengoko ugoba iingqiniba zakho ukuze uphakamise iingalo zakho.
4. Gcina iingalo zakho ezingaphezulu zijolise emzimbeni wakho kuyo yonke intshukumo.
5. Misa ikhefu ngaphezulu kwentshukumo.
6. Kancinci buyisela ubunzima kwindawo yokuqala.
7. Yenza iiseti ezi-2-3 ezi-6-12 eziphindaphindayo.

Uxinzelelo lwamagxa aphezulu

1. Yima nkqo kwaye ubambe i-barbell okanye i-dumbbells kancinci ngaphezulu kwesifuba sakho sangaphezulu ngezandla zakho zibanzi kancinci kunobubanzi begxalaba.
2. Cinezela ubunzima ngokuthe ngqo phezulu eluphahleni ngelixa ugcina iingqiniba zakho zingenile.
3. Gcina amandla emilenzeni yakho, umva osezantsi, kunye nomongo wokulinganisela.
4. Ngaphantsi ukubuyela kwindawo yokuqala.
5. Yenza iiseti ezi-2-3 ezi-5-8 eziphindaphindayo.

Uza kubona nini iziphumo kungekudala?

Uya kuziva iziphumo ngaphambi kokuba zibonakale ngokubonakalayo. Ukuba usebenza ubuncinci amaxesha amabini okanye amathathu ngeveki ubuncinci imizuzu engama-20, uya kuba nakho ukubona iziphumo kwiiveki okanye kwiinyanga ezimbalwa. Iziphumo ezibonakalayo zinokuxhomekeka kwizinto ezinje ngobungakanani bomzimba wakho, ipesenti yamafutha omzimba, kunye nokutya. Ixesha elide kunye nokuqina kokusebenza kwakho kwaye inqanaba lakho lomzimba linokuchaphazela neziphumo.

Thetha nogqirha wakho

Soloko uthetha nogqirha wakho ngaphambi kokuba uqalise inkqubo yokuzilolonga. Oku kubaluleke ngakumbi xa unokonzakala okanye umtsha xa usenza imithambo. Sukwenza nayiphi na imithambo ebangela iintlungu eziqatha okanye ukungonwabi. Unokunqwenela ukwenza umthambo phantsi kweliso leengcali eziqeqeshiweyo.

Sebenzisa isilumkiso ukuba uneengxaki zentliziyo, uxinzelelo lwegazi oluphezulu, okanye nayiphi na imeko enokuchaphazeleka ngokwenza umthambo. Kungangumbono olungileyo ukuqala ngesiqhelo esihle, njengeyoga, ukuba unoxinzelelo oluphezulu lwegazi.

Yakha ngokuthe ngcembe ngokwexesha kunye nokuqina koqeqesho ukuthintela ukwenzakala. Soloko usebenzisa ulungelelwaniso olufanelekileyo kunye nokuma okuhle xa usenza nawuphi na umsebenzi. Qiniseka ukuba awunaxinzelelo, uxinzelelo, okanye unyanzele nayiphi na intshukumo. Sebenzisa ubunzima obufanelekileyo obungasindi kakhulu.

Ukuthatha

Lumka xa uqala inkqubo entsha yokuzilolonga. Ukuba unenkxalabo ekhethekileyo okanye imiba, thetha nogqirha wakho ngaphambi kokuqala. Yenza isicwangciso sokuzilolonga kwaye unamathele kuso. Yiba ngokungaguquguqukiyo kwaye ukhumbule ukuba kuya kuthatha ixesha ukubona nokugcina iziphumo.

Qalisa kancinci kwaye ngokuthe chu ukonyusa ixesha kunye nokuqina koqeqesho lwakho njengoko usiba namandla ngakumbi. Gxila kumagxa akho amaxesha ambalwa ngeveki. Ukulinganisela lonke ixesha lokuzilolonga ukomeleza umzimba wakho wonke. Bandakanya umthambo wentliziyo ngokunjalo.