Thatha dumbbells ukuma fix ke: bagxila le zinyakaze

Kungani senza nge dumbbells? umbuzo obalulekile. Bagxila le zinyakaze akuyona ethandwa kakhulu. Lokhu kungenxa yokuthi kuphela izisindo qinisa izicubu izingalo, emuva nasesifubeni. Ekilasini imfanelo okufanayo imizamo kwesisindo livame ukubhekisela okhalweni okhalweni. Nokho, siyakhumbula ukuthi emhlane nasemahlombe okubaluleke kakhulu ukutakula. Lolu hlobo umsebenzi okufanele kwenziwe ukuze ulondoloze impilo.

Qeqesha ehlombe lokuqala

Ehlombe rotator imisipha okuthiwa rotators. Thuthukisa kubo ngakho. Thatha isikhundla ngohlangothi sakhe sobunxele. Ngesandla sobunxele singaphansi kwekhanda lami. I sangakwesokudla ukuthatha dumbbell. Amadolo agobile. Cindezela indololwane ilungelo ohlangothini at engele kwesokudla. Palm zibheke phansi. Nzima nabezindaba, kodwa hhayi emuva. Manje vula ingalo endololwaneni, kuze knuckles yakho ngeke sibheke uphahla. Kancane qinisa esandleni sakhe. Yenza zinyakaze bagxila izikhathi 8-12. Phendulu futhi ushintshe izandla.

Qeqesha yesibili - mahi esandleni

Hlala esihlalweni, izinyawo ngokuqinile phansi, ukuguqa yakho, yehlisa izingalo ngokukhululekile. Dumbbells Yiqiniso, udinga ngokushesha ukuthatha.

Manje, uphakamise isandla sakho futhi basakaze izingalo iqonde, uzizwa izindwani bukhomba. ehlombe Ngenhla ukuphakama izandla phakamisa futhi ungagobisi izihlakala. Kancane aphansi. Phinda enjalo bagxila le zinyakaze izikhathi 8-12. Lokhu kuqinisa enhla nomhlane nasezithweni emahlombe.

Qeqesha yesithathu - ukujikeleza ne ukuthambekela

Ehlezi esihlalweni, ukuncika phambili kakhulu kuze ngamadolo uthinte esifubeni. Hands nge dumbbells ngesikhathi esifanayo lehla phansi, ibhulashi ukubheka emuva. Gobisa izindololwane zakho uphinde uphakamise kangangokuthi babengakwazi kwamabili ukuphakama emahlombe, knuckles ngenkathi ebuka phansi.

Xhuma bese wehlise ukudla futhi vula izimisele ngesikhathi izindololwane, kuze knuckles yakho akubukeki phambili. Vula isandla, bephonsa nabo phansi. Qondisa izingalo.

Lokhu kuzoqinisa emuva engenhla, ngemuva emahlombe.

Qeqesha wesine, sokuba imisipha esifubeni

Qondisa. Thatha esandleni ngasinye dumbbell. Donsela kubo (zezandla up) phambili. Ukudonsa izandla zakhe emahlombe akhe, lizilolongele ngesikhathi izindololwane. Kufanele ibe yindawo evundlile. Lo msebenzi othuthukisa imisipha esifubeni nasemhlane. Phinda zinyakaze bagxila kasi- 8.

Qeqesha yesihlanu - "sikelo"

Qondisani, nezinyawo zenu ehlombe-ububanzi ngaphandle. Esandleni ngamunye athathe dumbbell. Yelula izingalo phambili ngesikhathi esifubeni ezingeni. Landela ukunyakaza, olufana "sikelo". Ukuzivocavoca Kutfutfukisa iqinisa imisipha endaweni esifubeni. Ingabe a kanzulu ephakamisa dumbbells ngoba biceps izikhathi ezingu-12.

Ukuzivocavoca Six - lo dumbbell ngemuva ikhanda lakho

Hlala esitulweni. Izinyawo usethe, njengoba ubona kufanelekile. Umhlane okufanele kuqonde. Phakamisa dumbbell omunye phezu kwekhanda lakho. goba izindololwane. Khona-ke, ngangokunokwenzeka, ukunyakaza kancane crank izingalo ngemuva ekhanda lakhe. Ngemva kokubuya kuya indawo yokuqala. Ukuzivocavoca Kutfutfukisa iqinisa imisipha yesifuba. Phinda izikhathi 10.

Ngezinye umsebenzi nge dumbbells kudingeka ucabangele izinto ezintathu:

1. Isisindo dumbbells. ezisindayo yayigxile ngesandla esisodwa le biceps kuphela kulabo abafuna ukwakha yemisipha isandla ngalinye ngokuhlukile. Okungukuthi, kubalulekile bodybuilders besilisa. Futhi abafisa ukuqinisa imisipha futhi bashise izidingo amafutha gantelki ukukhanya, kungekho ngoyisiwula kusinda kunakho iphawundi.
2. Isibalo ezinikezwa. Umthetho ilula: kancane isisindo dumbbell, ups kanzulu xaxa Udinga biceps. Kodwa futhi eqophelweni yokukhathala.
3. Isibalo izindlela. Kungokufanayo umsebenzi abasubathi ukwenza izikhathi eziningana. Lezi zikhathi ngokuthi izindlela. Kodwa impilo jikelele ngokwanele ukuba ingabe umsebenzi ngamunye setha kanye kuphela.

Lezi bagxila le zinyakaze kwenziwa ngasiphi isikhathi sosuku noma ebusuku, kodwa hhayi ngaphambi kokudla noma kokulala.