Isethi umzimba nge dumbbells - indlela elula futhi ezingabizi kakhulu ukwakha imisipha futhi ulahlekelwe isisindo.

Lezinhlobo ikheli nokusetshenziswa izinsimbi ezahlukene ungezwa ezihlukahlukene izimpendulo. Kodwa, kungakhathaliseki ukuthi umuntu wathi, iqoqo umzimba nge dumbbells - lena kuyindlela ephumelela kunazo zonke ukuletha sibalo zibuyele kokujwayelekile, futhi ngesikhathi esincane kakhulu isikhathi.

Ngaphambi ukuya ngqo incazelo art ukwenza ukuzivocavoca enjalo, ake sixoxe izinzuzo imisebenzi efana. Ngokuyinhloko-ke Kuhle kokusho ukuthi imishini enjalo ezemidlalo efana dumbbells atholakale zonke izingxenye sabantu. Ziyakwazi engabizi futhi manje uthenge ngasiphi esitolo zemidlalo. Liphuzu lelibalulekile Uphinde abhekwe isikhathi ngoba le mfanelo kuthatha isikhala okuncane kakhulu egumbini njengoba ubufakazi kuphela umusa wakhe. Yingakho umzimba nge dumbbells ekhaya - option best for labo abafisa sina ubukeza umzimba.

Into Landelayo Kuhle kokusho Kuyaphawuleka ukuthi abaqeqeshi kakhulu nento ewumngcingo, okungukuthi omunye ethile Simulator izenzo ku imisipha eqenjini elithile. Dumbbells ngayo kule ndaba yilena Amatebhe futhi ezihlukahlukene. Futhi ekugcineni, a imishini ezemidlalo, njengomuntu dumbbell kungaba ejimini yakho yonke, okuyinto ungathatha nawe ngezebhizinisi noma eholidini. Futhi ukhuluma ukuhamba imfanelo ezemidlalo ayikwazi wathi abanye.

Nge izinzuzo a ucishe siyaqonda. Manje asikhulume ngqo mayelana nendlela yokwakha Amazing kahle. Isethi umzimba nge dumbbells kufanele kwenziwe izikhathi okungenani ezintathu ngesonto. Zama ukuqhuba ukuqeqeshwa ukuze mthwalo iyunifomu kuwo wonke amaqembu imisipha. Kungenjalo awukwazi ugweme ukulimala. Phumula phakathi amasethi akuyona imizuzwana engaphezu kwamashumi amane. Futhi ekusebenziseni elilandelayo, ungaqala emva komzuzu owodwa. Kulokhu, ahlale lapho esephumule akuvunyelwe nakancane. Qiniseka ukuba kuvelwe uhlobo oluthile ukunyakaza. Ekugcineni, nje bahambe bezungeza.

Ukuqeqeshwa ezinesisindo kusekelwe isimiso elandelayo:

• Usuku lokuqala - isitimela biceps nasesifubeni.

• Eyesibili usuku - konke ukunakwa ivuliwe emahlombe futhi imilenze.

• Ngosuku lwesithathu - enze iqoqo umzimba nge dumbbells umhlane kanye triceps.

Manje ukudlula ngqo incazelo ukuzilolonga ubuciko.

Iqembu Omunye - imisipha pectoral. Amanga emuva ebhentshini noma phansi, eguqa ngesikhathi esifanayo izindololwane zakho. Beka ibhulashi ngqo esifubeni, izintende zibheke ngaphakathi. Alternately noma kanyekanye phakamisa izandla nge dumbbells phezulu.

Ngakusasa umsebenzi - ukuqala isikhundla Cishe efanayo, ngaphandle izandla. Godu kufanele silethe amyisa lelicondzile, zesundu i phambili. Phakamisani izandla zenu ngaphandle eguqa.

iqembu Okwesibili - biceps. Lezi umzimba izitimela imisipha biceps, kunezindlela eziningi. Sibheka kuphela eyisisekelo kunazo.

Nibeke izinyawo zenu ububanzi emahlombe akhe, emuva ngqo. Alternately noma kanyekanye bend emalungeni indololwane izandla. Futhi lapha kungenye umsebenzi. Kulokhu, uzodinga ebhentshini. Hlala usiko kakhulu. ingalo Lock ukuze kuhambisana ngezinyawo, indololwane lapho isikhundla ngenhla nje kwamadolo. Dumbbell phakamisa ubheke umuntu akathathi kude indololwane kwedolo.

iqembu Okwesithathu - emahlombe futhi imilenze. Okokuqala, cabanga ngelithi umzimba for ukuqeqesha imisipha ye kwebhande ehlombe. Hlala esihlalweni, emuva ngqo. I mpo lift umugqa dumbbells phezulu ngenkathi eqondisa izingalo. Futhi okunye okukhethwa kukho. Yima ngezinyawo ehlombe-ububanzi ngaphandle, amadolo kancane insaliwe. Phakamisa kancane le dumbbells emaceleni ezingeni ikhanda.

I iphathi elandelayo - iqoqo umzimba nge dumbbells ngokuba izinyawo. Bobabili zenziwa kakhulu kulokho eqale iyikho ukuma isikhundla ngezinyawo zenu ehlombe-ububanzi ngaphandle. Esimweni sokuqala udinga lisithekile dumbbells ezandleni zakhe. Okwesibili - do lunges phambili futhi nge dumbbells ezandleni zakhe.

Ekugcineni, iqembu lesine - eziwasebenzisayo imisipha emuva triceps. Eyokuqala umzimba ezimbili - umhlane, ezimbili ezilandelayo - ngokuba triceps.

Sukuma, ukuncika eduze kwebhentshi ukubeka amadolo wakhe owodwa. Emuva iqonde, isandla khulula isekela. Phakamisa dumbbell ezingeni okhalweni, ngaleyo ndlela izindololwane up.

Okulandelayo - amanga ubuso phansi ebhentshini kancane enalokho kuthambekela noma flat. Phakamisa dumbbells futhi qinisa ukuba nesifuba. Bese nibuyela isikhundla yayo yasekuqaleni.

Manje siya triceps. Ukuqala isikhundla - noma ehlezi esihlalweni noma ukuma. Bamba dumbbell, wamshaya emuva kwakhe. Manje phakamisa lona evundlile yesandla sakho. Futhi into eyodwa ngaphezulu - ulale phansi noma ebhentshini, dumbbells ngaphezu isikhundla esifubeni. Wehlisa kubo ezingeni ikhanda, ungakhohlwa ukuguqa izindololwane zakho.

Lokhu iqoqo umzimba nge dumbbells zikuvumela ukuba nje ezinye eziyisithupha - hhayi kuphela ngcono izinyanga eziyisikhombisa zokuvivinya umzimba njalo ithoni imisipha yakho kanye nempilo, kodwa futhi ukufeza wezemidlalo. Mhlawumbe yalesi sizathu kubalulekile ukuze okumele isebenze!