Yelula dumbbells ukuze ibhande lakhe. Izinsiza kusebenza, amathiphu, izinzuzo

Yelula dumbbell ukuze ibhande elisetshenziswa sawo esiningi ngoba "dobivku" lat ekupheleni Amazing. Isetshenziselwa njengenhlangano aid izivivinyo ezifana: Ukuba kwayo, ake welule yinduku entendeni emthambekeni futhi ukhipha. Inhloso yalesi ezinyakazayo ukuqinisekisa umthwalo iyunifomu nhlangothi zombili ngemuva. Ngokuvamile ibizwa nangokuthi kwenziwe ukuqeda asymmetry. dumbbell Yelula ukuze ibhande ikakhulukazi esetshenziswa uzivivinye umhlane, kodwa ngaphandle ukuthi liphinde lisebenzise igama engxenyeni engezansi trapezoids.

ukusebenza inqubo

dumbbells Yelula e emthambekeni kudinga ubuchwepheshe ubunikazi kakhulu ephezulu, ngoba uma ungenawo usebenze kahle, khona-ke ukuphumelela umsebenzi uzokwehla kakhulu.

1. Thatha dumbbell ngesandla esisodwa bese uba ohlangothini ebhentshini. Kuheleza kufanele kube kokungathathi hlangothi, futhi entendeni kuqondiswe ohlangothini hip.
2. Kukhona 2 ongakhetha kanjani ukuthatha isikhundla sokuqala noma ume ngezinyawo zakho ububanzi futhi longitudinally, encike ngesandla sakhe khulula onqenqemeni ebhentshini noma ukubeka emlenzeni owodwa kwamadolo ebhentshini zibambelele esandleni esitolo. Uma umsebenzi wenziwa ngesandla sakhe sokunene, bese udinga ukubeka unyawo lwakho kwesokunxele bese okuphambene nalokho.
3. Isandla lapho barbell kufanele kwehlisa futhi eluleke ngokuphelele. Ehlombe kumelwe futhi ngezansi ezingeni-hands-free ehlombe.
4. Inhale, donsa dumbbell esokuba mpo. Uma lokhu ukunyakaza kudingeka nzima imisipha yakho emuva. Futhi kubalulekile ukuba hang dumbbell njengoba eliphezulu ngangokunokwenzeka. Kuyinto efiselekayo kangangokuthi uthinta esifubeni sakho noma ehlombe. Zama ubambe dumbbell phezulu imizuzwana embalwa. Lokhu kuyadingeka ukuze uhlobo kangcono imisipha target.
5. Exhaling, ukwehlisa dumbbell kuya indawo yokuqala, kodwa noma kunjalo hhayi kakhulu. Ukwehlisa kumele kwenzeke, ngokwesilinganiso, ijubane elawulwa. Yenza inani elidingekayo ezinikezwa futhi ushintshe izandla.

Amaphutha ngesikhathi umsebenzi

akakwazi ukuthi siphakamise igobolondo kuze kufinyelele ezingeni ehlombe. Futhi donsa dumbbell ngesandla esisodwa okufanele kwenziwe esimweni nzile umzimba, ngakho ukuthatha isikhundla lesifanele ngokushesha. Enye iphutha ukuphefumula okungafanele ngesikhathi uzivocavoca.

Khumbula ukuthi kuqala le ndaba kuyinto wagxila dumbbell ukuze ibhande kuyinto inqubo efanele. Uma ungeke ukwazi ukuhambisana nalo, qiniseka ukuthatha isisindo ephansi. Believe me, ukunyakaza lesifanele nge isisindo ongaphakeme bayozuza ezingaphezu kuka okungalungile eziningi. Abantu e ukuzivocavoca ngokuvamile zama ukungazivezi ibukeke weaklings futhi ngokushesha thatha dumbbell ngaphezulu. Beka imigomo yakho futhi ungangabazi ukusebenza isisindo encane.

Phakathi umsebenzi kufanele kusishukumisele indololwane nesiphanga amalunga omzimba kuphela. Umhlane kufanele iqonde futhi kancane arched kabuhlungu emgogodleni lumbar. Hhayi ukuqoqa yomgogodla, ngoba kungaholela ekulimaleni.

Musa nzima imisipha yakho ingalo ngenkathi ephakamisa dumbbells, ngoba kuthatha ezinye load imisipha eziqondiwe kunciphisa ukusebenza umzimba ngokuvamile. Ngokuvamile, Wabasaqalayo benza iphutha - biceps uhlobo nawuphakamisa, okuholela balahlekelwa cishe wonke iphuzu umsebenzi. Lungisa kuyokusiza Umqeqeshi abanolwazi. It is ibuye Kunconywa ekuqaleni ukuqeqeshwa ukusebenzisa isisindo kancane kakhulu zifezeke amasu ekupheleleni, futhi kuphela ke uqhubekela Iminako yezinto sina.

Ekuqaleni, sebenzisa isango kokungathathi hlangothi kuphela. Ngokuhamba kwesikhathi, lapho ungakwazi kalula ufunde indlela yokubhekana kanye nokuvivinya umzimba ngendlela, ungakwazi ngezinye izikhathi ukushintsha ukubamba phezulu. Kulokhu, endololwaneni ebukele kolunye uhlangothi futhi umthwalo kuyoba ebalulekile.

Ukuze abe wusizo lesi sivivinyo

Yelula dumbbells ukuze kwesilevu sakho noma ibhande kufanelekile kokubili imfundamakhwela kanye nezifundiswa. Zingahlanganisa cishe kunoma iyiphi izikhungo zokuqeqesha, futhi ukwenza iminyaka eminingi. Yelula dumbbells ukuze ibhande lakhe - ngempumelelo hhayi umsebenzi okubuhlungu kakhulu elikuvumela ukuba alungise ukungezwani elincane ukuthuthukiswa kwesokunxele isigamu kwesokudla imisipha emuva.

kanjani izindlela

emkhakheni sawo esiningi izazi ziyavuma ukuthi umsebenzi ezifana silingo dumbbells e emthambekeni, kungcono ukwenza ezintathu amasethi 8-12 ezinikezwa ngamunye. Uma ungeke ukwenze esilinganayo rep izandla zombili - Yilesi isibonakaliso wokuqala ukuthi imisipha yakho achazwayo Ukuboshelwa. Ngakho-ke, inani ezinikezwa kungase kushintshwe ezimweni ezahlukahlukene ethize.

Yini sokusebenzisa lesi sivivinyo?

Okokuqala, donsa dumbbells e emthambekeni isetshenziswa Ukwakha umzimba sokuthuthukisa egcwele imisipha emuva. Nokho, ukusebenzisa kwayo usukela kwezinye ezemidlalo. Ngokwesibonelo, ukuhamba endololwaneni nesiphanga sele sici for ithenisi, lapho abadlali kwakuvame ibhola. Njengoba imizamo abanjena bayadingeka ukubhukuda, i-wrestling, basketball, volleyball neminye imidlalo. Ngakho-ke, ukusebenza traction ukuze ibhande lingase kancane ezithinta intuthuko yakho izinhlobo eziningi umsebenzi ngokomzimba.