Indlela ukwakha emagxeni.

Beautiful, sokumpompa phezulu amagxa ebanzi lamadoda - ndaba uyabathanda kwabasetyhini, izinga amandla kunye ubudoda. Yenyuse amagxa ayikho nje kunzima njengoko kubonakala kwi Ekuqaleni, ukumelana nayo amandla kuphela bodybuilders kodwa abantu beNkosi. Wonke umntu ngokuthanda ukuze ulungise kancinane ukwakheka kwalo, amnike ujongo ezinzima kakhulu ezinamandla. Eyona nto ibalulekileyo ukuze yokumpompa up emagxeni akhe - ulwazi kwezinye ukuzilolonga, ukuphunyezwa ethile kunye inkanuko.

Okokuqala kufuneka wazi ukuba emagxeni luqulathe amaqela izihlunu ezininzi (zibizwa ngokuba deltoid) - ngaphambili, emva kanye embindini. Kuyinto ngenxa kubo sinako baphakamise izandla zabo. Indlela ngokukhawuleza ukumpompa up kwamagxa akhe? Oku kahle kulula, ukwenza imithambo, kufuneka sinikele ingqalelo kuyo nganye kwezi amaqela amathathu izihlunu. Kufuneka ke ukuba yonke intshukumo, okubonisa ngokuvela utyebe phezu kwentloko uyila uxinzelelo elithile phezu kwabo. Noko ke, ngokuba ekhawulezayo ngokupheleleyo ngakumbi ukuphumeza isiphumo kuyimfuneko ukwenza eyenzelwe ngokukodwa le njongo imithambo.

• Ukuze wenze lo msebenzi, kuya kufuneka dumbbells. Hlala kwi esitulweni, ukugcina ngqo wakho. Phakamisa i dumbbells ukuya kwinqanaba egxalabeni, ubeka ezintendeni bakhe kunye. Uphefumlela ngaphakathi, ngoxa kokuphumla iinyawo zakhe phantsi emgangathweni ukuqondisa iingalo zakho. Koko wenze oonokrwece ikhefu elifutshane ukubuyela kwindawo yabo yokuqala (ukuya kwamagxa). Phinda lo msebenzi amaxesha asibhozo iindlela ezisibhozo. Kubalulekile ngexesha kusetyenzwayo, ukuze abone ukuba umzimba oluzimkayo umva, izandla zakhe xa kushenxiswe dumbbells zibekwe nkqo.
• Lo msebenzi lwenziwa ngentonga. Kufuneka uthathe indawo yokuqala (bar emagxeni) angayibambi ngaphezu kwentloko yakhe izihlandlo eziliqela. Le asinto kulula msebenzi uza kuvumela ngokukhawuleza ukumpompa up emagxeni. Konke ufuna ukwenza iiseti 4 nabameli 8.
• Ukuba kwisimo ukuhlala ubambe netoropyas dumbbell, yaze yangxenga ifuthe lomanyano iingalo phezulu kwaye ngoko ecaleni (kufuneka ukuba banyukele kwinqanaba egxalabeni). Nqumama sibuyele endaweni yaso yesiqhelo, kwaye ulawula le ukuqina izihlunu. Musa ndiyalibala ukuba kuphefumlwa xa benyuka ephuma ngexesha intshukumo ukubuya. Kucetyiswa ke ukuba ukulayisha amaxesha ezisibhozo iiseti ezintathu.
• Lo msebenzi ulandelayo uza ukumpompa alwaneli kuzalisela emagxeni akhe, kodwa ukumpompa ezo esineendidi. Thatha le post, apho iingalo kufuneka ibe kumgama ngeesentimitha-10 ukusuka komnye. Esithubeni ukukhulisa projectile ukuya kwinqanaba isilevu uphinde ubuye. Konke ufuna ukwenza iiseti ezintathu izihlandlo ezilishumi ngalunye.
• Lo msebenzi kakhulu kakhulu, ngoko ukuphunyezwa kwayo kufuneka ukuqala ubunzima iintsimbi ilula, ngokuthe ngcembe ukwandisa ubunzima yaye ngenxa yoko le umthwalo. Izandla zozibini ukuthatha dumbbells kwaye sibaphakamisele iye phambili kwaye ngaphezu kwentloko yakhe. Yenza iiseti ezintathu kophindo ezisibhozo.

Ukwenza umthambo, khumbula ukuba umonzakalo izihlunu zamagxa kuyingozi kakhulu impilo. Ngoko ke, kufuneka enze umthwalo ngokuchanekileyo, ngononophelo kwaye ngokukhalipha. Phambi eklasini, qiniseka ukuba enze efudumeleyo-up eya zilifudumeza izihlunu, balungiselela ukuba umthambo. Thobela kukhetho lo ubunzima amaqokobhe, sikwinqanaba lokuqala kucetyiswa ukuba baqhube iiklasi kunye esibondeni elimisiweyo. Ngexesha ukuzilolonga, ahlawule ingqalelo imeko emva, oko kufuneka nkqo ngokungqongqo. Kubalulekile ukuba nentloko zijonge phambili kwaye iingalo nje pinched. Nezihlahla phantsi imithwalo ezithile kufuneka abekwe eyayingqalene yengalo. Yaye khumbula ukuba bar akufuneki ukuthoba kumphakamo osezantsi entanyeni. Ukuqwalasela iimfuno data, unako uphephe iingozi igxalaba lweembaleki.

Ngoku uyazi lukhulu malunga ukumpompa njani izihlunu emagxeni, unako lula ukusebenza ukuphucula inani lazo.