Ukuzivocavoca okuhle kakhulu okhalweni nezinqe ngama-dumbbells ekhaya

Ucabanga ukuthi ungayithuthukisa kanjani ingxenye engezansi yomzimba, uyenze ingcole futhi iqine? Sikunikeza ukuzivocavoca okuhle kwamathanga nezinqe ngama-dumbbells ekhaya, afanele abesifazane nabesilisa.

Ukuqeqeshwa kwamandla kuyindlela enhle yokuqinisa imisipha, ukusheshisa imetabolism yemetabolism nokuthuthukisa ukuma komzimba wakho. Ukuzibandakanya emithwalweni yamandla hhayi kuphela ejimini kepha nasekhaya. Namuhla sibheka izivivinyo eziphumelela kakhulu zamathanga nezinqe ezinesisindo samahhala. Ukuzivocavoca njalo kuzokusiza ukwenza umzimba wakho ube muhle futhi ube mncane.

Okubalulekile ukwazi ngaphambi kokuba uqale ukwenza izivivinyo ezilandelayo zemilenze enezinsimbi zomlomo:

  1. Inani lokuphindaphindwa kokuvivinya umzimba lincike ezinhlosweni zakho. Uma ufuna ukunciphisa umzimba, yenza amasethi ama-4-5 wezikhathi ezingama-20-25. Uma ufuna ukwandisa isisindo sakho semisipha, yenza amasethi ama-3-4 wezikhathi eziyi-10-13, kepha ngesisindo esikhulu kunazo zonke.
  2. Ama-dumbbells kufanele abe isisindo ongaqedela inani elithile lokuphindaphinda. Futhi ukuzivocavoca okungu-2-3 kunqubo ngayinye ukunikezwe ngobunzima obukhulu. Ngakho-ke, isisindo sama-dumbbells sikhethwa ngawodwana. Amantombazane njengesiqondiso ungaqala ngama-dumbbells kusuka ku-2 kg. Kubalulekile ukuqonda ukuthi kuya ngokuzivocavoca ama-dumbbells wesisindo angahluka.
  3. Ukuzivocavoca amandla okuqina okugcwele okhalweni kanye nezinqe kwenza izikhathi ezingu-1-2 ngesonto, kodwa uma ufuna ungenza kathathu ngesonto.
АДСКАЯ ТРЕНИРОВКА НА ЯГОДИЦЫ ЗА 10 МИНУТ | Для Начинающих

Ukuzivocavoca kwamathanga nezinqe ngama-dumbbells

Ngoba ama-squats namaphaphu anomthwalo osindayo emajoyini, ngisho nasekhaya zama ukuzibandakanya ezicathulweni zemidlalo. Futhi, qinisekisa ukuthi ngesikhathi sokuzivocavoca, amadolo awaqhamuki ngaphambili; uma kungenjalo, okungenani yenza isikwele esijulile, kepha ungahambelani nomthwalo. Isikhathi sokuqala ungenza ukuzivocavoca ngaphandle kwama-dumbbells ukuze ufunde inqubo.

1. Lunge endaweni

Thatha i-dumbbell ngezandla zombili bese wenza igxathu elibanzi phambili ngonyawo lwakho lokunene. Lesi kuzoba indawo yokuqala. Lapho ububanzi bubanzi, kulapho kusebenza khona izinqe. Yehlisa idolo lesobunxele ethangeni kanti iShin yomlenze wangakwesokudla yakha i-engeli engakwesokudla. Gcina umhlane wakho uqonde. Bese ukhuphukela endaweni yokuqala. Yenza inombolo edingekayo yokuphindaphinda futhi ushintshe imilenze.

2. Lunge ukuqhubekela phambili.

Thatha izandla zombili dumbbells, beka izinyawo kancane - lokhu kuzoba yindawo yokuqala. Thatha igxathu eliya phambili ukuze ithanga lomlenze wangaphambili elakhiwe yi-shank liye engxenyeni engakwesokudla, futhi idolo lomunye umlenze alithinti phansi. Buyela endaweni yokuqala. Ngemuva kokwenza inombolo edingekayo yokuphindaphinda, shintsha imilenze.

3. Ukubuyisela emuva imichilo

I-reverse lunge ukuthi ucindezela umlenze ubheke emuva, hhayi phambili. Qinisekisa ukuthi umlenze wangaphambili wakha i-engeli engakwesokudla. Izindlu zihlala ziqonde phakathi kwemilenze kufanele kube ibanga elifushane. Isikhathi sokuqala, ungakuthola kunzima ukugcina ibhalansi yakhe, kepha ngokuhamba kwesikhathi uyakujwayela.

4. Izimpukane ezinama-dumbbells

Yandisa kakhulu imilenze yakho futhi amasokisi amaningi azovela. Thatha ezandleni zakho enye ye-dumbbell bese uhlala phansi emathangeni afanayo naphansi. Izinqe kufanele zishube, zibuyele emuva ngqo. Izokwenza izithende ze-vitakinesis futhi ibuyele endaweni yokuqala. Lokhu kuzivocavoca kusebenza ikakhulukazi ezinqeni nasemathangeni angaphakathi.

5. Ukubulawa kwabantu

Imilenze iqonde, ihlukaniswe ububanzi behlombe, ama-dumbbells ezandleni zombili. Yehlisa emuva kakhulu ngangokunokwenzeka, kepha ukuthi emuva bekuqondile, hhayi okuyindilinga. Amadolo akufanele agobe. Zizwe ukushuba kwezicubu emuva kwethanga. Buyela endaweni yokuqala. Phinda inombolo oyifunayo yezikhathi.

Ukuzivocavoca okwethulwe kuphoqeleka ukuthi kusebenze yonke imisipha yamathanga nezinqe. Uma ungafuni ukukhululeka okubonakalayo, yenza izinsimbi ezincane kepha ngokuphindaphinda okuningi. Qiniseka ukuthi ulandela imizwa yakho, ukuzivocavoca akufanele kubangele ubuhlungu emuva nasemalungeni.

Njengoba ukwazi ukubona, ukwenza imithambo yamandla yamathanga nezinqe kungaba sekhaya, ngoba lokhu uzodinga ama-dumbbells kuphela, izicathulo zokugijima nesikhathi esincane.

Bona futhi:

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