Izivivinyo eziyinkimbinkimbi nama-dumbbell ekhaya abesilisa nabesifazane

Kuhle ukujabulela umzimba wakho omuhle, emi ngesibuko. Yenza kube ngokoqobo, ngisho ngaphandle kokuya ejimini, ngaphandle kokushiya indlu. Ukuyinkimbinkimbi yezivivinyo nezinduna ezincane ekhaya kuzosiza ekufezeni umgomo. Kula makilasi, ngaphezu kwama-dumbbells, udinga isitulo nomgudu. Kubantu, abesifazane, izingane, kukhona indlela yokuqeqesha.

Ukuzivocavoca kulabo abanesimo esibuthakathaka sokuqina komzimba - qala ngokufudumala

Okokuqala, udinga ukubeka isimo sengqondo esihle nenkolelo yokuthi ukuqeqeshwa kuzokwenza imiphumela emihle kakhulu.

Siqala ukufudumala. Iqukethe ama-squats. Uma unesisindo esiningi, yenza ama-square squats. Imilenze esesikhundleni sokuqala (i-IP) iqondile futhi ixhunyiwe ndawonye. Bese, ukuwagoqa emadolweni, wehla, ubuyele esimweni sokuqala.

Kuye ngempilo yakho nesisindo, yenza umzimba wama-15-30. Kakhulu kakhulu ngesilinganiso esisodwa kanye esifanayo ngendlela yesibini. Manje yisikhathi sokuqala isethi yokuzivocavoca ngama-dumbbells ekhaya.

Masiqale

Ama-Dumbbells wabaqalayo kufanele abe lula. Thatha ngamunye esandleni sakho, ume ngokuqondile. Kancane kancane, ukuguqa emuva, ukuhoxisa phansi ibhulashi ngamagundane kuze kube semisipha yamathole. Amahlombe kufanele ahlanganiswe ndawonye, emuva kuqondile, i-pelvic iphikisiwe emuva. Lokhu, njengokusebenza okulandelayo, kwenziwa izikhathi ezingu-2 - ngayinye - iziphindaphinda ezingu-15-30. Ibizwa ngokuthi "ukufa".

Ukuhlelwa kwama-dumbbells emthambekeni kwenziwa kanje. Lala phansi emgodini, thatha izimbongolo ezandleni zakho. Bhonqa ama-elbows akho, uncike phezu kwawo phansi. Beka izandla ukuze ama-dumbbell afane namahlombe. Ukuqondisa izintambo zakho, phakamisa izandla zakho, xhuma izingqungquthela, buyela emuva ku-I.P.

Siyaqhubeka nokuqeqeshwa

Ukuze wenze okunye okuyinkimbinkimbi yokuzivocavoca nge-dumbbells ekhaya abaqalayo, udinga isihlalo esiqinile. Lo msebenzi uwenziwa izikhathi ezingu-11. Engxenyeni yesokunene ye-dumbbell, ngakwesobunxele - uncike ngemuva kwesihlalo. Umlenze wesokudla ugobile kancane emadolweni, ngakwesobunxele uphonswe ngemuva. Phakamisa isidumbu endaweni yangasese, yehlisa. Lo msebenzi uzokusiza ukuthuthukisa imisipha evulekile ngemuva. Manje, yenza okufanayo nangakolunye uhlangothi, ukushintsha isikhundla semilenze.

Ukuyinkimbinkimbi yezivivinyo ezinama-dumbbell ekhaya kuqhubeka nendlela elandelayo yokuqeqesha. Lo msebenzi uzosiza ukupompa i-triceps. Hlala esihlalweni, uncike emhlane ngemuva komhlane wakhe. Faka i-dumbbell esandleni sokunene kwesandla sobunxele, ibhulashi lesandla sokunene ibambe uhlangothi lwesobunxele sesihlalo sobuhlalo. Lapho uphumelela, phakamisa isandla sakho sokunxele ngokufana phansi. Kulokhu, umunwe omncane kufanele ube ngaphezu kwesithupha, wehlise isandla. Lo msebenzi, njengawo wonke, wenziwa ekuphumuleni.

Ngemuva kokuqedela ukuphindaphinda okungu-15, shiya i-dumbbell esandleni sakho sokunxele. Yenza lo msebenzi kwisithombe esibukweni.

Okulandelayo, yenza isandiso sengalo endaweni ehlezi ngemuva kwekhanda ngeziphindaphinda izikhathi ezingu-12-15. I-IP iyafana - esihlalweni. Phakamisa isandla sesobunxele ngesisindo sokuphakama, ukuguqa ngendwangu, ukuphefumula ngekhanda, ukuqondisa futhi. Esikhathini sokuqala, ungabamba isigqoko sesandla sokusebenza ngesandla sesibili. Lokhu kuphetha lokhu kusetjenziswa kokuzivocavoca ngama-dumbbell ekhaya ekhaya.

Ukulayisha amadoda - qala ngokufudumala

Leli fomu lokuqala lokuqeqeshwa lenzelwe amadoda. Ngemva kokusebenzisa izifundo ezingu-8-12, iya ezingeni elilandelayo.

Utshela indlela yokwenza isisindo esiyinkimbinkimbi yokuzivocavoca nge-dumbbells ekhaya amadoda, isithombe.

Kusukela ngokuzivocavoca, futhi, ngokufudumala, kodwa ukuklebhuza kuyahluka kancane. Yima emuva esihlalweni. Uma uphuma, uphonsa kuye ngesitsha, ngenkathi uvula umlenze wesokudla phambili, ukhuphukela ku-IP, ngaphandle kokunciphisa imilenze yakho. Hlala phansi izikhathi ezingu-15-30, wenze amaqoqo amathathu.

Ngemuva kokusebenza okumbalwa, ukwenza izihlalo ezinjalo esihlalweni, zenzele, uqoke ama-dumbbells. Lokhu kuzosiza ukufeza imiphumela emihle kakhulu.

Ngemuva kokufudumala kuqhubeka ukwenza imishini yokuzivocavoca ngezingqungquthela ekhaya.

Ukuqeqeshwa okuyisisekelo - ukuqala

Qala nge "Deadlift", echazwe ngenhla, kodwa yenza izikhathi ezingu-3 ngezikhathi ezingu-15-30.

Vuka ngokuqondile, wabeka isihlalo phambi kwakho. Beka isandla sakho sobunxele emhlane wakhe, ngakwesokudla, ngezingqungquthela, uphakamise kancane, uguqe ku-elbow efanayo. Inani lokuphindaphinda lifanayo.

Kuzosiza ekuqondeni kangcono indlela yokuqeqesha phambili, isethi yokuzivocavoca ngama-dumbbell ekhaya ekhaya lamadoda ezithombeni. Hlala esihlalweni noma ebhentshini njengoba kuboniswe esithombeni. Beka izinyawo phansi. Thatha isigumbulu ngakwesokunene, faka isigqoko ngakwesokunene. Beka isandla sakho phansi, uye phansi. Ibhulashi lesandla kwesobunxele lihlala emadolweni omlenze wesobunxele. Buyela ku-I.P.

Ukuqhubeka kokuqeqeshwa kobulili obunamandla

Sukuma, uthatha ama-dumbbells ezandleni zombili. Xhuma ndawonye izinhlangothi ze-dumbbell eziseduze. Ngenkathi ubambe ukulinganisa kule ndawo, phakamisa izandla zakho, ngenkathi uzibopha ezihlangothini ukuze udonsa ama-dumbbell entanyeni yakho. Buyela esimweni sokuqala.

Indlela yokwenza isethi yokuzivocavoca ngama-dumbbell ekhaya ekhaya, ikakhulukazi, lo msebenzi, futhi, uzotshela isithombe.

Qedela ukwenza lokhu. Sukuma uphakamise, uthathe i-dumbbell ngakwesinye isandla. Ukushiya amahlombe ngokuhlukile, ukugoba ngaphezu kwesinye noma ngakolunye uhlangothi.

Kusukela elula kuya eziyinkimbinkimbi

Isimiso esilandelayo sokuzivocavoca ngama-dumbbells ekhaya samadoda kufanelekile kulabo abaye benza inyanga kathathu ngeviki ngokwendlela echazwe ngenhla.

Thatha izimbongolo ezandleni zakho, ume ngokuqondile. Yenza izikhathi ezingu-2 zokuhlala ezingu-20.

Ngokuzivocavoca okulandelayo, udinga isidumbu esikhulu. Thatha ngezandla zombili izinhlangothi ezahlukene, ubeke izinyawo zakho ngqo. Ingabe ukuqhubekela phambili ukuze i-dumbbell isondele phansi ngangokunokwenzeka.

Manje thatha i-agent yokulinganisa esandleni ngasinye, ume ku-IP efanayo. Yenza amathafa athumele phambili.

Okulandelayo, ukugxilisa umzimba phambili. Ukuma kulesi sikhundla, musa ukuhambisa isibambo, kodwa izandla kuphela. Yehlise phansi, ungafihli phansi u-30 cm. Buyela e-IP yokuqala Lokhu nakho konke okuvivinya umzimba okufaka lokhu kusetjenziswa kwama-dumbbells ekhaya, ngaphandle kokufudumala, ukwenza amaqoqo amathathu ama-20-30 izikhathi.

Sukuma, uncike emuva emuva odongeni, ama-dumbbells asehliswa ngezandla. Ekuphumuleni, phakamisa izingalo zombili ngesikhathi esisodwa, uzibuyisele esimweni sabo sokuqala.

Hlala esihlalweni, ulethe izandla zakho kanye nama-dumbbells, ukuze ama-brushes asezingeni lesifuba. Phakamisa izintambo zakho ezinhlangothini, uthathe amahlombe akho.

Kulokhu ungagqiba isethi yokuzivocavoca ngama-dumbbell ekhaya ekhaya lamadoda.

Kwabesifazane

Kwabesifazane, futhi, kuqeqeshwe ukuqeqeshwa okukhethekile. Ukuzivocavoca kuzokusiza ukuqinisa iziqhwa, ukwenza isisu siqine, nemilenze, izandla - ezinhle.

Siqala ngokufudumala. Hlala phansi phansi noma emgqeni. Lapho uphumelela, phakamisa izinyawo eziqondile, ezixhunyiwe ndawonye phezulu, zinciphise ngokukhubaza.

Ukuyinkimbinkimbi kwezivocavoti ezinama-dumbbell ekhaya ekhaya kumantombazane kunzima kakhulu kunabesifazane asebaneminyaka yabo. Ngakho-ke, abesifazane abalungiselelwe kahle, bangenza konke ukuzivocavoca ngezigaba ezingu-3 izikhathi ezingu-20. Abesifazane abanokuningi okwenziwe kanzima, kufanele bazinqume ngezikhathi ezimbili eziyisikhombisa. Lokhu kusebenza ezenzweni eziyisisekelo. Qala imizuzwana engu-30 ngemuva kokufudumala.

Thatha izandla zombili ngesinye isidumbu, uthathe indawo enezingqimba, imilenze iguqa ngamadolo. Ekuphumuleni ukuphakamisa umzimba, uzama ukuthinta amadolo okulinganisa. Buyela ku-I.P.

Ukuyinkimbinkimbi kwezivivinyo nezinduna ezincane ekhaya nezithombe kubonisa ngokucacile ukuthi zenzeni lokhu kanye nezivivinyo ezilandelayo.

Yenza imilenze emihle, izingalo, amabele

Vuka ngokuqondile. Ekubaleni "phakamisa" bhonqa amadolo, ngenkathi uphakamisela izandla zakho phezu kwekhanda lakho. Ngenxa yokubuyela "kokubili" esimweni sokuqala.

Ukuyinkimbinkimbi kwezivivinyo nge-dumbbells ekhaya kuqhubeka kanje. Yenziwe nge-IP efanayo. Phakamisa izandla ngokuhlukile ngezisindo. Buka ngalesi sikhathi ngemuva kwakho, kufanele kube ngokuqondile.

I-semi-squats enesisindo izosiza ukwenza ubuhle hhayi imilenze kuphela, kodwa futhi nezinkalo.

Kusuka ku-IP - emi, thatha isinyathelo esikhulu kuya kwesokudla, ukugoqa ngesikhathi esifanayo idolo elifanele futhi wehla izandla zakho ngokulinganisela phansi. Sukuma uqonde, yenza ukuhlasela okufanayo ngakwesinye isikhathi.

Lokhu kuyinkimbinkimbi yokuzivocavoca ngamakhaza ekhaya ekhaya labesifazane.

Izingane

Kuhle uma okungenani ngezinye izikhathi abazali babo babhekana nezingane zabo. Uma bebaneminyaka engaphezu kwengu-12 ubudala, khona-ke isakhiwo esiyinkimbinkimbi sabaqalayo, esinikezwe ngenhla, sizofaneleka kwentsha. Abafundi besikole bangabanikeza lezi zinhlobo zokuzivocavoca ezilandelayo ngezingane ezincane.

Vumela izingane ziqale ngokufudumala-zihamba lapho, bese zenza isigamu-squat. Manje ungathatha ama-dumbbells alula. Ukuma ngokuqondile, udinga ukuphakamisa izandla zakho ezinhlangothini, ngakho-ke ziyafana phansi. Uma ingane ihlanganyela okokuqala, izikhathi ezinhlanu. Manje vumela uphakamise izandla zakhe nama-dumbbells.

I-IP elandelayo nayo imile, kodwa ama-brushes abambe ama-dumbbell asemagxeni. Uma u-inhalation - izandla zigijimela phezulu, ekuphumeni kwamanzi - phansi.

Ekuphetheni - ukuhamba kancane. Ukuzizwa okuhle kakhulu kusuka kokushaja okunjalo kuqinisekisiwe!