Okuqukethwe
Uhlelo lokuzivocavoca ekhaya lukaDumbbell
Awunawo amandla okwenza i-barbell noma umshini wokuzivocavoca? Ungakhathazeki! Ngohlelo lwethu lokuzivocavoca dumbbell, ungakha imisipha kokubili ekhaya nasejimini. Ingasetshenziswa futhi ukwengeza okuhlukahlukene kunqubo yokuqeqesha kanye nokuthuthuka kwemisipha eminingi.
Ingabe uzivocavoca ekhaya, futhi yonke imishini yakho yezemidlalo iqukethe ama-dumbbells? Noma ushaya ithafa futhi ufuna ukuzama amasu amasha?
Uhlelo oluphelele lokuzivocavoca lwe-dumbbell kuphela lwasekhaya noma lokuzivocavoca lubhekisa ekusebenzeni okunzima futhi lusheshise ukukhula kwemisipha ngemishini emincane. Ingasetshenziswa isikhathi eside. Ungamisi lolu hlelo inqobo nje uma kunemiphumela ekwandeni kwamandla emisipha nevolumu! Ake sibheke amaphuzu ambalwa abalulekile okusiza ukuthuthukisa inqubekela phambili:
- Imithwalo eyandisiwe. Indlela ngayinye kufanele ifanelwe isisindo sayo ngegolide. Zama njalo ukwenza ama-reps amaningi kusethi yakho ngangokunokwenzeka (ngenkathi ugcina inqubo elungile). Uma ukwazi ukuqedela inani eliphakanyisiwe lokuphindaphinda kusethi yokuqala, khulisa isisindo sezinto zokusebenza! Lokho wukuthi, uma ukuzivocavoca kufaka phakathi amasethi ama-3 okuphindaphindwayo ayi-12, futhi usuvele wenza indlela yokuqala izikhathi eziyi-12, ngesikhathi esizayo lapho udinga ukukhulisa isisindo se-projectile kulo msebenzi.
- Ukulahlwa kabusha. Akudingeki uziqeqeshele ukwehluleka. Uma uzwa ukuthi ukwehluleka kwemisipha kuzokwenzeka ekuphindaphindeni okulandelayo, kufanele umise indlela.
- Ukudla. Ukuze uthole ubukhulu bemisipha, kufanele usebenzise ama-calories amaningi kunalokho okudingeka emzimbeni wakho ukuze ugcine imisebenzi ebalulekile. Ngaphandle kwalokho, uzokwazi ukwandisa amandla kuphela, hhayi ivolumu yemisipha. Hlola.
Inothi labesifazane: Lolu hlelo lokuzivocavoca lubuye lulungele abesifazane. Kunconywa ukwenza ama-10-15 reps kusethi ngayinye.
Uzojwayeza izinsuku ezintathu ngesonto - ngoMsombuluko, ngoLwesithathu nangoLwesihlanu. Gwema ukufaka izivivinyo ezengeziwe ohlelweni lokuqeqesha. I-Cardio kufanele yenziwe ekuseni noma ngemuva kokuqeqeshwa kwamandla.