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Noma ama-dips abukeka njengokuzivocavoca okulula, angaphonsa inselelo kusistimu yakho yonke. Kungukusebenza okuhle kokuhlukaniswa okwakha ama-triceps akho futhi kunikeze ifomu elifanele ezingalweni zakho.
Funda futhi: Izinzuzo Zezempilo Ezingaziwa ZeRasam
Kungenziwa noma ikuphi njengama-push-up. Ungasebenzisa isihlalo ekhaya ukwenza amadiphu noma ungasebenzisa umshini ejimini. Iningi lethu liwabukela phansi amadiphu kepha izinzuzo zawo azinakubukelwa phansi.
Indlela yokwenza: Umqondo ophelele ukuhambisa umzimba wakho phezulu naphansi usebenzisa imisipha yakho yengalo ukuze ama-triceps akho athole inselelo. Beka kalula izandla zakho esihlalweni noma kwenye indawo.
Goba kancane ngaphandle kokuhambisa izinyawo zakho futhi uphinde uphakamise umzimba wakho kancane. Phinda lokhu izikhathi ezimbalwa unake ama-triceps akho. Ungakwenza lokhu kuzivocavoca ngezinyathelo futhi ngokubeka izandla zakho esinyathelweni bese ubeka imilenze yakho kwesinye isinyathelo. Noma kunjalo, kwenze ngokucophelela ukugwema ukulimala.
Funda futhi: I-Yoga Pose Elapha Izitho Eziningi
Isexwayiso: Abantu abanezinhlungu zomzimba noma izinkinga zasemhlane akufanele bazame lokhu kuzivocavoca umzimba ngaphandle kokubonisana nodokotela. Abanye bangazama lokhu kuvivinya umzimba kodwa ngaphansi kokuqondisa kukadokotela.
Zuza # 1
Lokhu kuvivinya kubandakanya ukugcina izandla nezinyawo zimile futhi uhambisa wonke umzimba ubeka umthwalo kuma-triceps akho. Ngakho-ke, ukuzivocavoca umzimba okuhle kakhulu okuphonsela inselelo imisipha yakho kuleyo ndawo.
Zuza # 2
Lokhu kuvivinya umzimba kungakha isisindo emzimbeni wakho ophezulu. Njengoba lokhu kuhamba kufaka imisipha yomzimba engenhla, iba nenselelo futhi ijwayele ukukhula ngokushesha okukhulu.
Zuza # 3
Lokhu kuvivinya umzimba kunenzuzo enkulu kune-pushup njengoba uvame ukuphakamisa isisindo somzimba wakho wonke ngenkathi udipha.
Zuza # 4
Kancane kancane uzothuthukisa amandla ezandleni zakho njengoba zisebenza kanzima ukuhambisa umzimba wakho ngenkathi wenza idiphu. Izingalo nesifuba sakho kuyaqina uma wenza idiphu njalo.
Zuza # 5
Labo abanesifiso sokwenza umzimba omise okwe-V akufanele nanini bangakunaki okufakwayo. Lokhu kuvivinya umzimba lapho kwenziwa njalo kusetshenziswa ukubamba okubanzi, kusiza ekwakheni umzimba ophezulu omise okwe-V.
Zuza # 6
Lokhu kuzivocavoca akugcini ngokubandakanya ama-triceps akho, kepha futhi kuphonsa inselelo emahlombe akho, iqolo elingaphansi, isifuba nezingalo.
Zuza # 7
Lokhu kuzivocavoca futhi kukuvumela ukuthi uziphonsele inselelo ngokumane uzame okwehlukile. Ukunwebeka nje ukubambelela nakho kungasiza.
