Ingalo obonisa nge dumbbells ukuthi kuzasiza yemisipha yakho bese ugcine umzimba wakho isesimweni

Ngamunye wethu amaphupho sibalo amahle iqine, kodwa amakilasi njalo in the gym, abaningi abanaso nje futhi amandla noma isikhathi futhi, ngezinye izikhathi, isifiso. Kodwa akekho ekukhathaza ukuhlela ejimini encane ekhaya futhi bahlanganyele ngokwabo e yisiphi isikhathi esikahle. Kulesi sihloko uzothola ezinye amacebiso awusizo ngezindlela lapho engcono ukuqala umsebenzi nokuthi uluhlobo luni umsebenzi kanye nezemidlalo imishini uzobe ku abasizi okuthembekile.

Omunye ethandwa kakhulu ezemidlalo imishini ekhaya amashumi eminyaka kukhona dumbbells. Zingasetshenziswa hhayi nje ukuba silondoloze umzimba wakho isesimweni, kodwa futhi ukuba abe sibonga sihle complex elula umzimba nokuvivinya umzimba njalo. Ake sihlolisise ngesikhathi umzimba ingalo nge dumbbells ukuthi zizosiza umzimba wakho beyimiqemane.

Kodwa lokho okudingayo ukuba aqale ukuzilolonga? Akuwona wonke umnikazi wale ewusizo imishini ezemidlalo uyazi indlela ekhiphela up izandla zakho dumbbells e esikhathini esifishane. Lokhu kuzodinga kancane isifiso, isikhathi khulula futhi amandla. Uma une-computer ezingenhla, ungaqala ukuqeqeshwa, kodwa umphumela ngeke bathathe isikhathi eside.

Into esemqoka okufanele uyikhumbule wukuthi izivivinyo nge dumbbells uhlangothi, kuyatuseka ukuba sifeze eziyinkimbinkimbi, kanye imithwalo namanye amaqembu imisipha. Kodwa kulesi sihloko sizogxila ngokunembile umthwalo, ezihlobene imisipha ahlukahlukene ingalo.

Ukuzivocavoca 1. Noma ngabe yini eyenziwa kumele kuqale nge gaphambi. Ngenxa yalesi enhle okulandelayo umsebenzi. Kufanele babe ngqo, nezinyawo zabo emahlombe-ububanzi ngaphandle. Dumbbells nge isisindo ongaphakeme (amakhilogremu amabili noma amathathu) ngamunye uyiphathe ngesandla bese ziqala synchronously haya bese phansi emahlombe, izindololwane esakaza ezinhlangothini. Kumele wenze amaqoqo eziyishumi emibili kuya kwemithathu kuya ezinikezwa amabili. Ngakho hhayi kuphela kulungele imisipha yezandla ngaphambi umsebenzi, kodwa hhayi okubi "futha" le triceps.

Isifundo 2: Ngemuva Amazing, ungakwazi udlulele imithwalo eliphezulu. Umzimba for izingalo nge dumbbells ukuthuthukisa amaqembu amaningana kwemisipha, kodwa ukunakekela okukhethekile kufanele ikhokhwe ukuze agcizelele biceps. Iba iyafana ekusebenziseni ngenhla, thatha dumbbell enesisindo esingaba amakhilogremu emihlanu kuya kweyishumi futhi baqala ukuze ujike ukuba baphakamise izandla zakhe emahlombe akhe, eguqa kubo ngaleso izindololwane. Uma bayakwazi ukuphinda bephakamisa isandla ngamunye izikhathi ezingaphezu kuka-nanhlanu, kubalulekile ukuba kancane kancane ukwandisa umthwalo, okwandisa isisindo dumbbell. Yenza cindezela ebhentshini kumelwe abe amasethi amabili noma amathathu ngesikhathi ngasinye. Uzokusiza ukuthuthukisa kokubili izikhwepha zakho futhi triceps.

Ukuzivocavoca 3. Kusukela izikhundla ezifanayo (emi, ububanzi izinyawo ehlombe ngaphandle) uqale ukuthi siphakamise isisindo dumbbell, khilogremu emibili noma emithathu kuya evundlile. Isandla khulula kule fix ibhande. Phinda esandleni eziyishumi noma nambili, kabili kuya kulokutsatfu amasethi umsebenzi ngamunye ngamunye.

Ukuzivocavoca 4. Thatha dumbbell esandleni ngasinye, enesisindo esingaba amakhilogremu ezintathu kuya kweziyisihlanu futhi babe ngqo, izinyawo ehlombe-ububanzi ngaphandle. Bese asondele, ukuze umzimba yakha i-engela degrees amane nanhlanu. Manje siqala ngesikhathi esifanayo ukukhulisa ezingalweni zombili, edonsa ukuba emahlombe. Lezi umzimba ingalo nge dumbbells ukusiza ukuthuthukisa amaqembu amaningana kwemisipha.

Ukuzivocavoca 5. Ehlezi esihlalweni (imilenze ngaphandle ehlombe ububanzi ngaphandle), ukulungisa indololwane ohlangothini engaphakathi senyonga bese uqala ukuba uphakamise wehlise dumbbell enesisindo hhayi ngaphansi kuka ezintathu amakhilogremu. Ngokuba yilowo nalowo isandla udinga ukwenza amasethi amathathu, okubalwa ezinikezwa eziyishumi nanhlanu.

Okungenhla-echazwe ingalo umzimba ezinesisindo ngeke kusize kuphela ukugcina umzimba isesimweni esihle, kodwa futhi kungaba umqondo omuhle ukuba aqeqeshe imisipha. Into eyinhloko ukuba sizame ukwenza izivivinyo nsuku zonke (esengxenyeni izohamba kusaba kwesigamu sehora) futhi ungakhohlwa ukwandisa umthwalo uma kunesidingo.