Ukuphakamisa dumbbells ngokusebenzisa amaqembu e ukuqeqeshwa yabesifazane

Iningi amantombazane ukuqeqeshwa amandla nobandlululo, sicabangela umphumela owesilisa emahlombe ezibanzi, biceps ivolumu, ukulahlekelwa nesifazane. Nokho, umkhuba ubonisa ukuthi ukuzivocavoca nekulinganiswa wenze usinamathelise sibalo futhi iqine, nika impumuzo umzimba. Kuyinto ukuqeqeshwa isisindo kuyindlela ephumelela kunazo ukwakha ukuzivuselela, umzimba oqinile. ukucindezeleka okunjalo kungandisa yemisipha, kuyilapho ekwehliseni inani izicubu fat. Esikhathini zabesifazane ukuqeqeshwa uhlelo umsebenzi "Ukuphakamisa dumbbells ngokusebenzisa amaqembu 'lisetshenziswa kakhulu futhi kuyinto ukunyakaza okukhulu zifezeke delta isilinganiso.

Injongo ukuzilolonga

Injongo amandla nokufaneleka abesifazane - hhayi ukwakha imisipha omkhulu, nomzimba ekubumbeni. Ukuphakamisa dumbbells ngokusebenzisa abathintekayo ekuqeqesheni for yobuhle. Against isizinda ezibanzi emahlombe okhalweni bheka iyincane. Le nsiza kuyinto umsebenzi ngokomthetho elula, ngakho ingasetshenziswa wonke amazinga - kusuka saqala kuya ethuthukile.

ukunyakaza eziyisisekelo

Izincwajana zemininingwane biceps futhi triceps siqukethe ukunyakaza eziyisisekelo: Yokwenyuka nokwelulwa. Umthwalo iqembu elithile imisipha zingathola ngempumelelo nesimo sendawo. Iphelelisane umsebenzi izinsimbi, ungakwazi ukwandisa inani Twitch imisipha zesivikelo sesifuba. Layisha ukufeza umphumela kulindeleke kufanele kube njalo. Ukuze ups yezandla nge dumbbells ngokusebenzisa amaqembu bazuza, kubalulekile efanele sithathe isisindo. ngumthwalo ngokweqile uthumele umthwalo kusukela deltas ku elingenhla imisipha emuva. Uma umzimba uya phambili, dumbbells ke zinzima kakhulu lapho enza ukunyakaza eziyisisekelo. Kuyadingeka ukuba kancane kancane ukwandisa isisindo abasebenzi kuze kufike othile.

imishini

Lapho efeza ezinjalo-elementi ukuqeqeshwa, kufana nokuphakamisa dumbbells ngokusebenzisa amaqembu emi, kuzomele ulandele iziqondiso ezithile. Umphumela kangcono ukuthuthukiswa imisipha kuzoletha inqwaba ezinikezwa. Kokunye indlela wenziwa kuze kube ezinikezwa 20. Ukubalwa izikimu ngabanye incike impendulo kwemisipha.

• Ukuqala isikhundla - ume ngezinyawo zakho kancane ngaphandle.
• Thatha dumbbell, ngezandla zakhe alengayo phansi, izintende zibheke ngaphakathi. Izindololwane kancane insaliwe.
• Okulandelayo mabaphakamise izandla ukuze bafike endololwaneni kwaba ezingeni ehlombe.
• Lapho dumbbells ukufinyelela ukuphakama emahlombe, yehlisa kubo.

A iphutha okwedlulele lapho ukwenza ukuzivocavoca njengokuphakamisa izinto eziwubala dumbbells ngokusebenzisa amaqembu, yisona sakhiwo inertial unyakazisa. Ukubulawa lesifanele kubhekwa, lapho umzimba iqondile.

Amathiphu Wabasaqalayo

Ukuze aphakeme ukuqeqeshwa izinga ukunyakaza kufanele yakhelwe futhi elawulwa, okuphindaphindiwe ngejubane kancane. Esifubeni kanye amahlombe kufanele wayelokhu waqonda. Uma ukwanda isisindo dumbbells ingalo kakhulu izimisele endololwaneni, ngakho isisindo ikhethwa ngokungalungile. Gcina emuva zakho ziqonde futhi emuva yakho aphansi - bend zemvelo. Izandla akufanele nezishiwo ngenhla ezingeni ehlombe. Ukuphakamisa dumbbells emaceleni liphezulu kakhulu kunciphisa umthwalo delta. Ukuphefumula kufanele kube kwesokudla - nomoya ngesikhathi bokuphefumulelwa thorax ukusekela yomgogodla.

Perfect sibalo besifazane asikwazi wacabanga nge izingalo flabby. Ungesabi ukusebenza isisindo lapho enza lesi sivivinyo, kufana nokuphakamisa dumbbells ngokusebenzisa amaqembu. impumuzo enkulu - i kwalokho ezibalulekile ngokuvumelanayo athuthukile umzimba. indlela Kuncono nokuvivinya umzimba njalo kuyokusiza ukuba wenze sibalo toned futhi ekhangayo. Ngaphambi kokuba uqale ngokwenza amandla nobungqabavu, it is kakhulu Kunconywa ukuhlola isimo sempilo, uthintane onguchwepheshe.