Ukuqeqeshwa nge dumbbells ekhaya. ikhaya kohlelo lokuvivinya umzimba nge dumbbells

Ikhaya Amazing nge dumbbells ikuvumela ukuba wenze sibalo enhle, ngaphandle kosizo nomqeqeshi siqu, futhi ngaphandle simulators ezibizayo. Kukhona izakhiwo olukhethekile umzimba for amadoda, abesifazane nezingane. Layisha kungabandakanya imisipha emuva, izingalo, imilenze, umzimba ephansi. Into esemqoka - ukukhetha isethi kwesokudla umzimba futhi ukubhekana nsuku zonke noma ezimbili.

Sikwenza izingalo enhle, emahlombe futhi emuva - ukuqala nge gaphambi

eziyinkimbinkimbi Kwethulwa yakhelwe abesifazane. Ngoba uzodinga nje nezemidlalo ukhululekile futhi dumbbells enesisindo 1.5-2 kg. Uma ungenalo dumbbells, ungakwazi esikhundleni sawo amabhodlela amanzi.

Qala nge-session efudumele up. Kuyokusiza imisipha yakho zishise, futhi umsebenzi kuyoba ephumelela kunazo.

Ukuqeqeshwa nge dumbbells ekhaya iqala izivivinyo kuqala gaphambi. Ukuqala isikhundla - emi, izinyawo ebanzi kuka nehlombe baba ububanzi. Alengayo izandla emaceleni Phakamisani, xhuma izintende umoya. On the exhale, yehlisa izingalo phansi. Foot bemi parallel nomunye. Engingakusho nje ezinikezwa ezine.

Izivivinyo yesibili futhi okwalandela gaphambi lwenziwa kusukela efanayo yokuqala. Qala ukwehlisa ikhanda lakho phansi, kulandele emahlombe, futhi izandla ngamadolo akhe, ukuthi isigamu-insaliwe. Misa kulesi sikhundla ngoba ozolandela, ngemuva kufanele kancane arched. Thatha kuya indawo yokuqala, enze lesi sivivinyo izikhathi 5-7.

Ngaphezu kwalokho uphendukisa synchronously kokubili emahlombe emuva izikhathi 10. Khona-ke benza Ukujikeleza phambili izikhathi 8-10. Phakamisa isandla sakho sokunene, isandla bese kwesokunxele phezulu, kancane wehlise phansi. Ngemva ezinikezwa eziyisishiyagalombili Amazing uphela, futhi iqala Amazing nge dumbbells ekhaya.

Simple umzimba umhlane, emahlombe futhi izingalo

Thatha dumbbell futhi uthathe indawo yokuqala. Gobisa izingalo ngesikhathi izindololwane, imilenze kulo mugqa kukhona emahlombe ebanzi, izinyawo okufanayo, amadolo kancane insaliwe. Emuva iqonde, izibunu some.

Phakamisa dumbbells umoya phezulu. On the donsa, yehlisa izandla zakho kwindawo kokuqala, eguqa ngesikhathi izindololwane. Lokhu kubizwa ngokuthi zhimom. Qala Uyayiphatha izikhathi 5, kancane kancane zandise isibalo eziphindaphindiwe 10-15.

Manje kakhulu mabaphakamise izandla nge dumbbells phezulu, exhaling. On the donsa kancane wehlise izingalo kwindawo kokuqala.

Lokhu futhi izivivinyo ezilandelayo zenziwa nge imvamisa efanayo. Kuzoqalwa nge-kahlanu kancane kancane zabo kubo kushintshwe 10-15. Uzokutshela ukuthi ukwenza umzimba nge dumbbells, isithombe. Kubonisa ukuthi ukuma bese ubamba ngemfanelo.

Okuningi umzimba eziyinkimbinkimbi sokuqeqesha emzimbeni elingaphezulu

Isikhundla kokuqala umzimba ezifana imilenze. Hands nge dumbbells ivinjelwe kanye umzimba, njengoba exhale, phakamisa kubo i-engela 90 degrees. On the donsa, yehlisa izandla zakho phansi. Qala lesi sivivinyo kancane, bese - kabili njengoba fast.

Lokhu kuqeqeshwa nge dumbbells ekhaya kungenziwa kwabesifazane nabesilisa. Yiqiniso, ngeke kudingeke uthathe Sisindvo isisindo xaxa. Ungasebenzisa egoqekayo, esibekela isisindo encane kokuqala. Kancane kancane ukwandisa ke.

Isikhundla kokuqala ukuze kusetshenziswe elilandelayo kuyafana ukuthi we skier ehla evela entabeni. Imilenze ibheke emadolweni, ukhalo esitshekile emuva, enesivumelwano iqonde, izandla nge dumbbells zehliswa. On the exhale, donsa isandla emuva line coccyx. On the donsa, ubuyele isikhundla sazo sokuqala. Yenza umsebenzi ngamunye kancane.

Xhuma namanye amaqembu kwemisipha

Ukuqhubeka ukuqeqeshwa. Dumbbells ekhaya, futhi umsebenzi olandelayo kuyoba lula ukufeza. Kuqala kusukela fana khundla njengoba lowo odlule. On the exhale, ukudonsa ingalo silinganiso esandleni, donsa, yehlisa kubo phansi phambi kwakhe, ukuxhuma. Kulesi umsebenzi hhayi kuphela emahlombe, izingalo, emuva, kodwa umlenze imisipha, izibunu cindezela.

Bese ulandela Nyakazisa phambili kusukela efanayo yokuqala, wehlise ibhulashi nge dumbbell ngezansi nje kwamadolo, bese ephakamisa kwabo kuze ezingeni hip. Unomuzwa wokuthi kule imisipha esishubile of the imilenze.

Ukuqinisa ezinqeni imisipha

Ukuqeqesha ezinesisindo ekhaya kuzosiza qinisa lezi zitho zomzimba, ngoba basengozini kakhulu cellulite.

Yima uqonde, obeka izinyawo kancane iyincane kunobubanzi ehlombe. Hands nge dumbbells ivinjelwe kanye umzimba. Thatha isinyathelo phambili nge umlenze sakho sokunene, aguqa ngamadolo ukuze tibia kwaba perpendicular phansi. Kwesobunxele amadolo cishe luthinta phansi noma okuqondile ke. Ngokulandelayo, ukwenza lokhu nge nezinye emlenzeni. Umzimba kufanele kube perpendicular phansi. Ngesisekelo le lunge eziyisisekelo kungenziwa, nabanye, isibonelo, yanjalo elaliqhibuka ke kwenye ke ngakolunye ngezinyawo.

Ukuze uthole cindezela amahle

Ukuqeqeshwa ezinesisindo ekhaya kuzosiza abesifazane bathole isisu sibe sikhulu flat, futhi indoda - ukwenza kube impumuzo lalibukeka emabhuloki okuthiwa. Lala ithawula noma uhlaka, ubambe enye dumbbell ngezandla zombili, phakamisa zayiqeda phambi kwakhe. Kulesi simo izandla ezibekwe isihlobo ukuba phansi i-engela 90 degrees. Emuva, izibunu nezinyawo phezu, amadolo agobekile futhi ikhanda ephakanyiswe. Uyini imisipha besisu beyobe behileleke ekufezeni umzimba nge dumbbells, isithombe sibonisa.

On the exhale, phakamisa emuva yakho ephuma, pick it up futhi izandla phezulu, kuyilapho ukuhogela, ubuyele indawo yokuqala. Lokhu kuzobandakanya uhlelo pectoral futhi rectus abdominis. Qinisa futhi uzisize ekhiphela up isivivinyo esilandelayo. iprogramme ezinesisindo futhi kuhlanganisa ke.

Uzodinga 2 dumbbells ngamathiphu flat. Lala phansi, amadolo nje prisognite, izinyawo ukubeka phezu izithende. Beka dumbbell thwi, luwathathe ezandleni ezahlukene. Ngokusekelwe kulezi amathuluzi, phakamisa ikhanda lakho, phakamisa emahlombe lakho phansi bese uphakamisa emuva - exhale. Yehla ogqozini. Yenza izikhathi 3 kuya ku-10 ukuphinda. Le ndlela ungakwazi ekhiphela up nabezindaba, ngaphandle kokushiya ekhaya.

Abesilisa - indlela yakho!

Uma abamele ubulili namandla Ufuna ukujabulisa ladies nge biceps zabo, triceps ke lolu hlelo izosiza ekhaya ukusebenzisa nge dumbbells.

Uma une ebhentshini, amanga emhlane wakhe, ukuthatha ezifanele isisindo dumbbells. Imilenze ngesikhathi esifanayo ngaphandle, izinyawo ngokuqinile phansi. Ziyakwazi ziyalingana mayelana nomunye. Uma esitolo akuyona uyelala phansi, amadolo prisognuv. Kulokhu, izingalo kusukela emahlombe kuya izindololwane ukuphumula phansi. Ukuqamba Amanga ebhentshini, nje nokugoba izingalo zakho ngesikhathi izindololwane, okuwenza aqondane ingxenye kusukela emahlombe kuya parallel izindololwane phansi. Engxenyeni izandla yesibili perpendicular ukwesekwa.

On the donsa, siphakamise dumbbells phezulu, qondanisa izingalo ngesikhathi izindololwane, njengoba exhale, yehlisa kubo kuze kube indawo yokuqala. Yenza lesi sivivinyo endaweni 3 amasethi 8 rep ngayinye, kodwa kuqala okudingeka uyenze gaphambi ngokwenza ebhentshini ngazo nokukhanya idatha isisindo kanye izikhathi 12-15.

Izivivinyo ezilandelayo ngoba amadoda

Ukuqhubeka ukuqeqeshwa. Dumbbells ekhaya wobulili namandla angathuthukisa isithombe sakho, okwenza kube iqine futhi wezemidlalo. Hlala esitulweni, ukuncika umzimba wakho emhlane wakhe, ubeke imilenze yakho iqonde, eguqa emadolweni.

Izandla emaceleni dumbbells aphansi. On the exhale, baqale ukukhulisa dumbbells afinyelela esifubeni ezingeni ngokususa entendeni yesandla phezulu, eguqa izindololwane. Ehlombe esandleni ngesikhathi esifanayo yayicindezele ezinhlangothini emzimbeni. On the donsa, yehlisa izandla zakho kwindawo kokuqala.

Ukuze umsebenzi olandelayo uzodinga buya ulale ebhentshini noma phansi, ukuguqa yakho. izandla Direct nge dumbbells wavuswa. Qala ukutshala kwabo eceleni kuze izingalo engenhla ngeke parallel phansi, futhi carpal ngeke ngaye i-engela degrees 60. Ezinikezwa ulandele efanayo. Kubalulekile ukuba baphumule phakathi kwamaminithi angaphezulu kwamabili lapho esindayo futhi ngomzuzu angaphezu kwelilodwa, ukwenza umsebenzi ukukhanya. Khona-ke ukusebenza ukuqeqeshwa kuphezulu.

Ukuzivocavoca ezinesisindo izingane

Ngemidlalo kumelwe ojwayele kusukela zisencane. Kanjalo, futhi, kukhona izindlela ezihlukahlukene zokuvivinya umzimba izingane. Lapho ingane namanje mncane impela, lona umkhuba ezimibalabala plastic dumbbell, ngeminyaka isisindo sabo iyakhula. Ingabe izivivinyo kanye kwizingane, okuhlanganisa nokuthengisa umculo emnandi, ngakho-ke kungaba ezithakazelisayo ukwenza.

Uhlelo lokuqeqeshwa izinsimbi futhi iqala gaphambi. Gcina kube mnandi, kuhlanganisa ukuhamba, kutivocavoca, "isigayo" nabanye.

Ngemva kwalokho, uqhubekele eziyinkimbinkimbi main. Ukuqala isikhundla - emi, izinyawo ibekwe ehlombe-ububanzi ngaphandle, ezandleni kwehlisa - dumbbells. Tshela ingane yakho, makangilandele ukwethula ukuthi uhlala esitulwini. Kulokhu, ezandleni bayavuswa kangangokuthi babengakwazi parallel phansi. Kwanele squats like 8-10.

Kusukela okufanayo yokuqala ingane bazocula isivivinyo esilandelayo, kuphela imilenze badinga goba kancane e emadolweni. Izandla ubambe dumbbells, izintende bezama emahlombe. Kuyadingeka ukuba aphakamise dumbbells izikhathi 10-12.

Futhi likhona, ukuvumela ingane niphendukele kwesokunene, esakaza izandla zayo, wabe eseya lapho kuphenduka umzimba kwesokunxele. Kulesi iqoqo izivivinyo kwenziwe.

Qeda umsebenzi uhamba ibanga obunokuthula ukubamba umoya wakho. Ukuziqeqesha okunjalo kuyokusiza ingane yakho ukuthandana nalo mdlalo kusukela zisencane futhi silondoloze umzimba wakho isesimweni esihle ngokomzimba.