Bonisa nge dumbbells isisindo ukulahleka - ithuba amahle kakhulu okuxoxa, ngaphandle kokushiya ikhaya

ukuphila umzimba, bebeletha, eziyimbangela yezinkinga ezizuzwa kohlelo hormone, ukudla - izimbangela eziyinhloko iningi isisindo somzimba. Ukudla akuzona panacea, ngaphandle kokuvivinya umzimba bengavumi ukukunika imiphumela ebonakalayo. Kodwa kuthiwani uma kungenzeka ukufinyelela imfanelo club akuyona? Abaningi bakholelwa ukuthi ukuqeqeshwa ukufeza okungenani eminye imiphumela ebonakalayo engenamsebenzi ekhaya. Lo mbono akulungile. Bonisa nge dumbbells isisindo ukulahleka ngenkathi kwenziwa okusheshayo zabo njalo ngokwanele ngeke kube nemiphumela ekahle yokuqala. Nokho lokhu yokusungula elula ukhona cishe kuzo zonke ekhaya, futhi akhe ngabikho ukuthengwa ngeke kube umthwalo futhi kube ngebhajethi umndeni.

Zonke umzimba nge dumbbells zihlukaniswe izinhlobo eziningana, kuye ngokuthi, isifundo ngalokho imisipha bayithole. Ngosizo lwabo, ungalanda:

• imilenze;
• izandla;
• webele;
• emuva;
• cindezela.

Kufanele futhi ukuthi ngosizo dumbbells ungakwazi ukwenza umzimba on ibhalansi. Ngakho, le mishini ilula ngokwanele ivumela ukwenza umsebenzi ngokugcwele.

Bonisa nge dumbbells isisindo ukulahleka - kungani babe ngcono kunalabo ngaphandle kwabo

Kukholakala ukuthi ngenjongo yokusiza abantu bahlukane nazo isisindo okweqile mahle ukuzivocavoca. Lokhu kuyiqiniso, kodwa hhayi ngempela. Kufanele sifundwe ngokuhlanganyela nokuhlukanisa ukuqeqeshwa amandla. Kuphela kuleli cala, elamukelekile lizogcwaliseka, hhayi kuphela ukuncipha emzimbeni kodwa futhi qinisa imisipha, futhi nabo, futhi isikhumba.

Isizathu ulula: lemali ashisiwe ngesikhathi ukuzilolonga kanye emumva umsebenzi kilojoule for ezahlukene ezahlukene. Ngokwesibonelo, ngesikhathi isifundo amandla "ulahlekelwe" kungase kube 200 kuphela amagremu isisindo, kodwa inqubo wokushisa amafutha ngemva uzoqhubeka ezinye izinsuku ezimbalwa. On okukhulu ukuzivocavoca ukunciphisa umzimba kungenzeka (ekilasini uzilungiselele kufika 600 amagremu), kodwa yokutakula kuzo kudinga isikhathi esincane futhi, ngakho-ke, ukuwohloka kwamafutha ngokushesha kwakhawuka.

Ngakho-ke, kushintshana ukweqa intambo noma ukugijima nokuzivivinya nge dumbbells elisetshenziselwa ukunciphisa umzimba, ongayifinyelela imiphumela engcono kakhulu. Isisindo imishini kuyahlukahluka ngempela sina, ngoba kwandisa, kungaba ngokuphawulekayo nomthelela ezingeni imithwalo wathola.

Dumbbells ekhaya - ejimini ezincane efulethini ngqo

Ukuze isigaba ukuba siphumelele futhi iphephile, kubalulekile:

• ukwenza gaphambi;
• ukulandela izivivinyo amasu (arcade kwenziwa umi phambi kwesibuko ukuvimbela amaphutha ngesikhathi);
• aqale ukuzilolonga izinsimbi isisindo ukukhanya (1-2 AmaKh Wabasaqalayo kuyinto ngempela ngokwanele).

Futhi manje kancane ngalokho obonisa nge dumbbells isisindo ukulahleka udinga ukwenza iqembu umsipha ngamunye. Baziwa kahle.

Ukuze umlenze imisipha squats ngempumelelo kakhulu. Ukwenza nabo ezahlukeneyo ezahlukene, ungalanda cishe yonke imisipha wemikhawulo aphansi. Ayikho lunges kancane ewusizo (phambili, emuva futhi emaceleni).

Dumbbells futhi amsize athole ngokuvumelana izandla. Ukucindezela, ephakamisela phezulu ngokuhlanganyela push-ups angenza izimanga.

Ukuze imisipha esifubeni kufanele kwenziwe ukuxuba bendabuko zizalela ngesandla kusuka isikhundla yizikhukhula.

Awukwazi kuncisha ukunakwa emuva imisipha, ngoba ikhona, ngisho sibalo enhle kakhulu konakalisa ukuma okubi. Lapho dumbbells kungasiza ukwenza induku (ububanzi izinyawo ehlombe ngaphandle, umzimba esitshekile phambili): ngezandla phambili isikhundla slide kanye ebusweni kwethanga kusukela phansi kuze, noHezekeli. Eyesibili umsebenzi - ephakamisa dumbbells (fanekiso yokuqala, parallel izindlu ukuba phansi) izingalo zehliswa ezingeni kwedolo, abese evuka futhi babe isandiso umugqa izibunu-spin-ekhanda (lapho izingalo kukhona parallel nomunye).

Akuthintayo yokusungula ngesikhathi umzimba phezu cindezela. Zisetshenziswa njengenhlangano ngumthwalo ezengeziwe izandla ngaphansi standard ukhwela isiqu (rectus abdominis), noma lapho besebenza emasimini imisipha etshekile (umsebenzi, eyaziwa ngokuthi «Criss-cross»). Kulokhu, omunye dumbbell aboshezelwa ngaphansi kwamadolo umlenze owodwa, okuyinto, lapho ukuvivinya umzimba akuyona into unbent, okuvumela ukuba basebenze amahora engeziwe kanye nokuxhumanisa ukunyakaza. Enye inzuzo yokuhamba kwesikebhe le reception - ukuphazamisa ubuchopho kusukela kabi imisipha ukusebenza.

Yiqiniso, ongakhetha yokwakha umzimba usebenzisa dumbbells olukhudlwana, nokunye kungenziwa ekhaya. Into esemqoka - ukuze usethe umgomo futhi silwele ke.