Ama-Dumbbells (leli igama lesiRashiya elisuselwa kuJalimane “hantel”) - uhlobo lwezisindo zamahhala zokuqeqeshwa ikakhulukazi ezigxile emandleni. I-dumbbell ingama-collaterals abhangqiwe ngesimo samabhola, ama-disc noma ama-hexagoni futhi awaxhuma "induku". Idizayini ebonakala ilula futhi engenzima yenza imishini ibe lula futhi isebenze kahle ekuqeqesheni amandla.
Sikunikeza imininingwane eningiliziwe yokuthi ungakhetha kanjani ama-dumbbells wokuqeqeshwa ekhaya. Sebenzisa izisindo zamahhala zokukhulisa imisipha, ukushisa kwamafutha nokuzuza kwamandla bambalwa abangabazayo. Ama-dumbbells ayimishini eguquguqukayo, esebenzayo futhi enobungani kakhulu yokuqeqesha amandla nokwakha imisipha ekhaya.
Izinzuzo zokuthenga ama-dumbbells wokuzivocavoca:
- ama-dumbbells - lena empeleni iyithuluzi elisebenza kahle kakhulu ekuthuthukiseni imisipha yomzimba
- iqoqo lempahla yonke: ngama-dumbbell ungenza okungenani izivivinyo ezimbalwa nezinhlobonhlobo zazo
- ama-dumbbells ahlanganisiwe, okwenza abelungele ukusebenza kwasekhaya
- ama-dumbbells ayintengo enengqondo ngempilo yesevisi ende kakhulu
- ama-dumbbells anele ukusungulwa kweselula, ungahamba nawo uye ekotishi, ohambweni lapho uthuthela efulethini elisha ukuze uqhubeke nokuziqeqesha ngempumelelo naphezu kwezimo zokuphila
- ama-dumbbells asebenza hhayi kuphela ekuqeqesheni amandla, kepha futhi nasekusebenzeni kwesikhawu kanye ne-cardio yokushisa amafutha
IMPAHLA YOKULUNGELA: ukubuyekeza okuningiliziwe
Ama-dumbbells abunjiwe
Ngaphambi kokukhetha ama-dumbbells, kufanele uzijwayeze nezici zawo zokwakha. Wonke lawa maqoqo ahlukaniswe ngamaqembu amabili amakhulu: angahlukeki (abalingisi) futhi aphathekayo ngamandla okushintsha isisindo.
Isici esiyinhloko se-dumbbell egoqekayo isisindo esihlala njalo, esingashintshi. Ama-dumbbells abunjiwe angaphezulu iqiniso lokuthi ngesikhathi sokuqeqeshwa siyadingeka ukuze kusetshenziswe isisindo sokushintsha isisindo, udinga nje ukuthola elinye ibanga bese uqhubeka nokwenza. Izisindo ezidingekayo zingalungiswa kusengaphambili ngaphambi kokubulawa kwendlela, eceleni kwakhe. Ngama-dumbbells awelekayo kuzodingeka uchithe isikhathi ususa futhi ungeze ama-pancake.
Izisindo ezingenakulinganiswa zizosondela emaqenjini amabili abaqeqeshwayo:
- Okwalabo abaqeqesha ithoni yemisipha noma yokwehlisa isisindo. Shintsha izinsimbi zamagobolondo kwimodi enjalo yokuqeqesha akudingeki kakhulu. Ungakhetha ama-dumbbells wesisindo esilinganisiwe esizothokomala cishe konke okwenziwayo okwenziwayo. Futhi lokhu kuzokwanela ukuhlela ukuqeqeshwa kwethoni elincane lemisipha namafutha avuthayo ekhaya. Ukukhula okubonakalayo kwemisipha kule misebenzi akumele kulinde, kepha ukuma okuhle nendawo enhle kungathengwa ngisho nangaphandle kokukhulisa isisindo sezisindo.
- Labo abanethuba lokuthenga umugqa omncane "we-dumbbell". Uma ugxila ekukhuleni kwemisipha nokuzivocavoca okungathi sína, i-dumbbell ebunjiwe ingahle ifaneleke kuphela ngaphansi kwesimo sokuba khona kwamabhangqa amaningana wesisindo esihlukile (okungenani ama-3-4 ngazimbili). Futhi njengoba uthuthuka, amandla kuzofanele ukuthi athenge isisindo esithe xaxa. Ngaphambi kokukhetha i-dumbbell yedizayini efanayo yokuqeqeshwa kwasekhaya, kufanele uhlolisise ngokucophelela hhayi kuphela izinsizakusebenza zabo zezezimali, kepha nokutholakala kwesikhala samahhala efulethini: ubukhona be "iron" eningi kakhulu (amabhangqa ama-5-6 ama-dumbbells nokuningi ) inganciphisa kakhulu isikhala esisebenzisekayo sekhaya.
Izinhlobo zama-dumbbells angaweleki
Okuqinile nezinye izinhlobo zama-dumbbells abunjiwe enziwe ngezinto ezihlukile, ngayinye enezici zayo:
- Ama-dumbbells ensimbi. Ama-dumbbells ensimbi angaba yi-alnaimi, namaqembu esizwe (ikhono lokushintsha isisindo esimweni sesibili asitholakali). Lezi zinsimbi zihlala isikhathi eside futhi azibizi kakhulu. Ukungahambi kahle okuhlobene phakathi kwabanye abaqeqeshiwe bathi ngezinsimbi zensimbi kulula ukulimala. Kepha lesi yisitatimende esinempikiswano enkulu, ukuhlukumezeka kwezinhlobo ezahlukahlukene zama-dumbbells cishe ngokufanayo, kepha ukukulahla ngephutha onyaweni kungahle kube yimbumbulu.
- Izindumbana zenjoloba (zenjoloba). Izisindo ezihlanganisiwe zerabha zikuthinta kangcono kunezinsimbi, ukuzibandakanya nazo ngokunethezeka. Kukholelwa ukuthi ukwenza ekhaya, le nketho ilula kakhulu futhi ayinamathuba amancane okulimaza isembozo saphansi. Ngaphakathi igobolondo lenjoloba kungaba insimbi (lokhu kuyindlela enhle) noma ibitume (ukuqina kwemikhiqizo enjalo kungakhungathekisa).
- Ama-barbells e-vinyl (epulasitiki). Ama-dumbbells we-Vinyl agcwele isihlabathi noma enye into. La magobolondo ngokuvamile anesisindo esincane (5 kg). Zenzelwe ikakhulukazi intsha nabesifazane. Ngokwesimo sezinhloso ezisetshenziselwe zona, singasho ukuthi izinketho ezinjalo azinakho ukushiyeka okubonakalayo. Kepha-ke, amadoda anesisindo esincane sama-dumbbells awakulungeli ukuqeqeshwa ngamandla.
- Ama-dumbbells we-Neoprene. Ama-dumbbells anengubo ye-neoprene nayo isisindo sokukhanya esivame kakhulu. I-neoprene dumbbells elula ukuthi ngeke ishelele esandleni esijulukayo, kepha ingaphezulu lalawa magobolondo lingalimala ngokuhamba kwesikhathi.
Ngaphambi kokukhetha i-dumbbell yokuthengwa, chaza ngokusobala imvelo nezinhloso zokuqeqeshwa, lapho-ke kuzoba lula ukuxazulula inkinga ngokukhetha izisindo, inani lamabili, njll. Kubalulekile ukuqonda ukuthi ukubonakala i-dumbbell ingeyesibili, into esemqoka kuseyikhwalithi nokusebenza.
Yini evala i-dumbbell kungcono ukuyikhetha?
Mayelana nokusebenziseka kalula kokuqeqeshwa kwesisindo sincoma ukukuthenga chrome dumbbells ukuma ezinamacala ayisithupha (ngesimo samaheksagoni). Phakathi kwama-dumbbells angaweleki kungenye yezinketho ezithandwa kakhulu futhi ezilungele ikilasi elinethezekile.
Sincoma ukuthi ukhethe inketho yama-dumbbells ngezizathu ezine:
- Izisindo ngesimo samaheksagoni (umumo onamacala ayisithupha) ukungagingqiki phansi okungadali ukuphazamiseka okwengeziwe ngesikhathi sokuqeqeshwa. Ngaphezu kwalokho, lawa ma-dumbbells azinzile ngokwengeziwe uma wenza izivivinyo ngokuya kulabo abase-bar (njengakwi-GIF engenhla).
- Kulezo zingalo ze-gantela zine-notch engajulile noma ngamanye amazwi ukuma kwe-"anatomical", okuncane kakhulu phakathi.
- Ukumbozwa nge-Rubberized kumnandi ekuthinteni futhi kuphephile ukwenza phansi (kuqhathaniswa, ngokwesibonelo, nezinsimbi zensimbi).
- Lawa ma-dumbbells ayenzeka nesisindo esikhulu (30 kg +), ngakho-ke ngikwazi ukuthenga isethi ephelele yezisindo ezahlukahlukene.
Yisiphi isisindo sama-dumbbells sokukhetha ukulahlwa?
Okamantombazane
Amantombazane, kunconywa ukuthi usebenzise isisindo esingu-2 kuya ku-10 kg, izinyathelo ezi-2 kg. Awudingi ukuthenga isethi yonke (ngokwesibonelo, 2 kg, 4 kg, 6 kg, 8 kg, 10 kg), kungenzeka ukuthi uthenge izinsimbi eziningi kancane kancane njengoba uthuthuka ekuqeqeshweni. Ngenkathi u-8-10 kg uzodingeka ngokuyinhloko ekuthuthukiseni umzimba ongezansi (imilenze nezinqe). Ama-dumbbells amancane kakhulu-i-1 kg ukuyithenga ayinangqondo - umthwalo mncane kakhulu ukuthi ngeke ube nomphumela obonakalayo ngisho nasesigabeni sokuqala soqeqesho.
Iqoqo lezisindo ezisuka ku-2 kg kuye ku-10 kg likulungele ukuqeqeshwa kwesikhawu lokwehlisa isisindo nokukhululeka kwemisipha okuncane. Kulungile lawo mantombazane afisa ukuqhubeka nenqubekela phambili ekuqondisweni kwamandla angadingeka nesisindo esinzima - kufika ku-15-20 kg (kulokhu kungcono ukucabanga ukuthenga ama-dumbbells awelekayo).
Ukuqeqeshwa kwamandla kwabesifazane: uhlelo lokuzivocavoca +
Kubantu
I-physiology yabesilisa yehlukile kweyabesifazane. Amathambo amadoda anemisipha ejiyile, eqinile, imisipha enamandla ne-testosterone enamandla kakhulu ibonakala kakhulu. Ngokunjalo, amadoda azivocavocayo adinga izinsimbi ezisindayo. Thatha ama-dumbbells alula ama-5 kg angenayo incazelo ekhethekile - isisindo esincane ngeke nje sinikeze umthwalo imisipha esabela kuwo ngokwandisa amandla nobukhulu bemisipha.
Ngakho-ke, amadoda Wabasaqalayo kufanelekile ukuthola isethi yezisindo kusuka ku-5 kg kuye ku-20-25 kg. Uma uqhubeka nokwenza ukuqeqeshwa kwamandla ekhaya ukuze ukhule imisipha, uzodinga izinsimbi ezisindayo, ikakhulukazi ekwenzeni i-sit-UPS. Okunye okungahle kube yinduku, okulungele ukuqeqesha imilenze ekhaya.
Okomuntu osemusha
Qala ukuzivocavoca ngama-dumbbells afanayo ama-2 kg noma ama-4 kg, kancane kancane ungeza isisindo njengoba ukhula futhi ukhula nemiphumela yezemidlalo. Ngenkathi ukuqeqesha njalo izinsizwa zeminyaka eyi-15-16 kwesinye isikhathi kunamandla kunamanye amadoda amadala - konke kuncike kumuntu ngohlobo loqeqesho. Intsha akufanele yesabe ukuqeqeshwa ngamandla. Ukuziqeqesha ngezinsimbi abasubathi abasha kuzozuzisa kuphela, kodwa inqobo nje uma bengaphansi kweso lomeluleki onekhono.
Izindunduma ezigoqekayo
Uma uku-Workout ende, kunengqondo ukukhetha ama-dumbbells awelekayo anesisindo esishintshashintshanayo. Le nketho izovumela ngokuzayo ukuthi inyuse isisindo sezisindo sibe sikhulu (kufika kuma-50 kg), kuzokwanela ukuthenga ama-pancake amasha kumasethi akhona. Isibambo siyi-dumbbell egoqekayo ebizwa ngentamo yedumbbell. Idizayini yayo ifana kakhulu neGriffon, kuphela ubude bufushane.
Izimbumbulu ezigoqekayo ziyindlela enhle kulabo abakulungele ukuqeqeshwa okungathi sína ekhaya izinyanga eziningana (futhi mhlawumbe neminyaka). I-dumbbell enephethini esindayo iyakwazi ukubuyisela esikhundleni i-barbell lapho iqeqesha amaqembu amakhulu emisipha futhi, empeleni, iyithuluzi elibalulekile nelibalulekile lokwakha imisipha ekhaya.
Amanqe we-Dumbbell
Ama-Fingerboards enziwe ngama-dumbbells wesimanje wokusetha, ngokuvamile yensimbi efakwe i-chrome yinto efanelekile yezakhi ezinjalo. Ayigqwali, ayikwesabi ukukhanya kwelanga, kulula ukuyihlanza. Akuvamile ukuhlangana nemikhiqizo enamapulangwe eminwe epulasitiki, kodwa le nketho yokuthenga ayinconywa ngenxa yamandla aphansi kanye nobuthaka.
Sekhiqizwe imboni yaseRussia neyangaphandle yamanqe dumbbell ngobubanzi obubili obujwayelekile:
- 25 mm (intshi), leli zinga leza kithi lisuka e-USA
- 30 mm inguqulo yaseYurophu
- I-50 mm - izintambo ezimfushane ezingekho ejwayelekile ezinamabhere (lokhu akuyona i-dumbbell impela, kepha i-mini-bar)
Lapho ukhetha ibhodi yeminwe yezinsimbi eziwohlokayo, phawula lezi zici ezilandelayo:
- Ngabe kukhona abrazivnie we-fretboard yokubamba ngokunethezeka
- Ngabe kukhona ukuqhuma phakathi kwentamo (ifomathi yokwakheka)
- Uma kukhona ama-notches noma cha (noma izinketho zingamanqe ngaphandle kwamanothi manje azivamile kakhulu)
- Hlobo luni lwamalokhi asetshenziswa ngentambo noma bushelelezi
- Yini ubude bentamo (imvamisa isitembu sikhulu, ama-pancake amaningi ongalenga kuwo)
- Yini ubude bezihlalo, okungukuthi izingosi okufanele ubeke kuzo ama-pancake (lapho kukhulu khona, lapho kunzima khona kuzoba isisindo esiphezulu sedumbbell)
Uma uhlela ukusebenzisa i-barbell ekhaya, kunengqondo ngaphambi kokukhetha ama-dumbbells, ukuzibuza ngokuhlanganiswa kwenduku ye-dumbbell namanqe, okungukuthi, ukuthola amanqe ngobubanzi obufanayo. Kulokhu, ungasebenzisa ama-pancake njengama-barbells, nama-dumbbells.
Amapancake ama-dumbbells
Ama-pancake we-dumbbell ngokuhlelekile afana nama-pancake wezinti futhi ngisho nobubanzi obuzelwe kaningi anokufana (25 noma 30 mm) futhi ahluke kuphela ngesisindo esincane nobukhulu bejometri. Izinto zokukhiqiza, zingaba yinsimbi noma injoloba (lena yakamuva ilungele indlu, ngoba ayilimazi i-flooring). Kumamodeli wesimanje obuso ngokuvamile ayindilinga.
Isisindo sama-pancake sisuka ku-0.5 kg siye ku-5 kg, Abanye abasubathi besilisa kwesinye isikhathi basebenzisa ama-pancake 7.5 kg no-10 kg ukusuka kubha efika ebangeni elingakwesokudla, kepha kungaba nzima ukuzivocavoca ngenxa yobubanzi obukhulu bangaphandle. Ukukha ama-dumbbells awelekayo kungahluka ngokuya ngomenzi.
Uma uthenga ama-pancake ama-dumbbells ngokuhlukile kwi-fretboard, sicela wazi ukuthi ububanzi bentamo nobubanzi bamadiski kufanele bufane.
Uhlelo lokuqinisa
Amalokhi ama-dumbbells anezinhlobo ezintathu eziyinhloko:
- Nuts. Amantongomane alinywa kwizeluleko ezicijile zamanqe. Sekukonke lolu uhlobo oluphephe kakhulu lokubopha, yize izinsimbi ezinjalo zihamba kancane. Ukusonteka kudinga imizuzwana eyigugu, enganciphisa ukusebenza kwama-drop-sets. Lolu hlobo lwamalokhi luvame kakhulu, lungabizi futhi lulula.
- omfisha. Izibopho zisetshenziselwa ukuthambisa amathiphu amanqe. Ngokwesakhiwo, zihlukile. Inketho ethandwa kakhulu - indandatho yokubopha intwasahlobo. Zizinhle futhi, kepha zithembeke kancane kunenathi, futhi kungenzeka zigqokwe. Ngaphezu kwalokho, iringi eqinile ayihlali ivulekile ngaso sonke isikhathi (ikakhulukazi amantombazane). Ukuze kube lula ukusetshenziswa kuhle ukuthi uthenge ama-clamp ngamathiphu epulasitiki (njengoba kukhonjisiwe ngezansi).
- Izikhiya ngesivalo. Amalokhi anesivalo abuye asetshenziselwe ukuthambisa amathiphu amanqe. Izinzuzo zabo - idrayivu yokushintsha okusheshayo nokuthembeka okuphezulu. Amalokhi akudala aqinile impela, kulula ukuwafaka futhi asuswe. Kepha ngamanqe we-dumbbell lolu hlelo lokufaka aluthandwa kangako.
Kunoma ikuphi, ngaphambi kokuqala enye isethi izingidi zokuphepha kufanele zihlolwe. Uma i-dumbbell yeqembu iwa ngesikhathi sokuzivocavoca - imiphumela ingaba mibi.
Ukukhethwa kwama-dumbbells uma kwenzeka
Inketho ethakazelisa kakhulu futhi elula isethi yama-dumbbells uma kwenzeka (icala elikhethekile). Kungasiza kulabo abavame ukushintsha indawo abahlala kuyo, abahlala emafulethini aqashiwe, imvamisa bephumula ezweni noma ngezikhathi ezithile bahambe uhambo olude lwebhizinisi amasonto noma izinyanga ezimbalwa. Ngokuphila okunjalo ipotimende lezemidlalo lizogcina uhlobo lokuqeqeshwa kungakhathalekile ukuthi zinjani izimo. Futhi, ngokuvamile, uma kwenzeka i-dumbbell ilungele kakhulu ukugcina ekhaya - zizohlala zibekwe kahle endaweni eyodwa.
Imvamisa ngaphezu kokubhangiswa kwamadombolo ekubunjweni kwamasethi anjalo nakho kuyintamo encane egoqekayo yenduku. Ngaphambi kokukhetha ama-dumbbells esimweni sokuthenga, unganaka lawa masethi: ubukhona bezinsimbi ezingezona nje kuphela, kepha nama-barbells ukwehlukanisa ukuqeqeshwa nokwandisa i-Arsenal yokuzivocavoca okwenziwayo. Ngaphezu kwalokho, kungcono ukuthenga isethi ngesethi enkulu yesikali. Njengoba uthuthukela kuma-dumbbell amancane ungadinga ukuthenga ama-pancake amasha bese uwafaka epotimendeni azobe engasekho.
Amathiphu wokukhetha ama-dumbbells awelekayo:
- Ama-dumbbells ekhwalithi awakhiqizwa ngumkhiqizo owaziwayo waseNtshonalanga - ungakhokhi ngokweqile igama.
- Ungawanaki ama-pancake 0,5 kg noma ngabe awafakiwe - thenga ngokuhlukile; kokuningi kokuzivocavoca okudingekayo yizinyathelo ezincane zokuzuza kwesisindo se-0.5-1 kg.
- Njengoba uthuthuka ngokwemigomo yamandla thola ama-pancake amasha u-5-10 kg.
- Hlanganisa ububanzi beGriffon (uma bukhona) futhi uthenge ama-dumbbell - kulula kakhulu.
- Qiniseka ukuthi uhlola ikhwalithi yokukhiya nentamo. Amantongomane kufanele abe lula ngaphandle komzamo nobunzima bokukopela. Izibopho eziqinisiwe ziphoqelekile ukuba zihlale ziqinile ku-fretboard ngaphandle kokunciphisela ukushelela, kepha kulula ukudilizwa, ukushintsha ama-pancake ngesikhathi sokuqeqeshwa kudlule ngokushesha.
- Qaphela ukuthi i-dumbbell egoqekayo epotimendeni iyindlela enhle yokusebenza ekhaya.
Yimaphi ama-dumbbells wesisindo aphathekayo ongawakhetha?
Kubantu
Abesilisa okokuqala ngqa, ungathenga dumbbells ezigoqekayo ngo-20-25 kg, isisindo kufanele sanele abaqalayo ukukwenza ekhaya. Ukwanda okwengeziwe kwesisindo samagobolondo kungenzeka ngokutholwa kwama-pancake ku-5 kg, 7.5 kg no-10 kg (i-progression dumbbell 30-40-50kg ngeke isabonakala ingajwayelekile).
Ukulayisha ama-dumbbells the futhi kulula, ungahlala ukhulisa isisindo se-projectile, umane uthole ama-pancake angeziwe. Vele, ama-dumbbells ama-vultures mens kufanele abe made ngokwanele ukuze ama-pancake athole isikhala esanele. Abesilisa kungcono ukuthatha ubude obukhulu be-dumbbell neck (35 cm noma ngaphezulu).
Okamantombazane nentsha
Amantombazane ajwayele ukuthola i- ama-dumbbells aphathekayo ayi-10 kg, isisindo kufanele sanele abaqalayo ukukwenza ekhaya. Kuyinto efiselekayo ukuba neqoqo lama-pancake amancane ane-0.5-1 kg. Izinyathelo ezinkulu ngokwengeziwe ekushintsheni imithwalo zingaphazamisa ukuqeqeshwa kwabesifazane, zenze amagobolondo abe nzima kakhulu. Ngokuhamba kwesikhathi, imisipha izokhula futhi ungathenga ama-pancake ku-5 kg ukukhulisa umthwalo.
Izincomo zamantombazane nje nentsha. Ngenkathi izinsizwa kunengqondo ukuthenga amanqe e-dumbbell "ngokukhula", ngoba njengoba bekhula futhi ukuvuthwa kwesisindo kuzodinga ukusinda ngokwengeziwe. Ukuqala ukuqeqeshwa ebusheni, mhlawumbe ngezisindo ezikhululekile nangaphansi kokuqondisa komqeqeshi.
Ukuzivocavoca ngama-dumbbells
Uma ukhethe ama-dumbbells wokuqeqeshela ekhaya, ake sibhekisise ukuqeqeshwa ngezisindo uqobo.
Ungasinquma kanjani isisindo sama-dumbbells wokuvivinya umzimba?
Lapho ukuqeqeshwa ngesitayela sokwakha umzimba esivivinyweni esiningi isisindo samagobolondo sidinga ukuthola indlela yokukwazi ukuphindaphinda okungu-6-12 "cishe ukwehluleka". Lokho kuzotholakala, isikhathi esichithwa ngaphansi komthwalo, esidingekayo ukwethula izindlela zokukhula kwemisipha. Ukuphindaphinda okumbalwa kakhulu (<5) kunganikeza ukwanda kwamandla, kepha ngeke kuholele ekwandeni okukhulu kwemisipha.
Kokunye ukunyakaza (i-dumbbell bench press elele, ama-squats, ukuphakamisa i-biceps) kunikeza imiphumela emihle, uhlelo lusondela-5 × 5 reps - thola ukwanda okuhle kwesisindo nangamandla wamandla. Futhi-ke, kufanele kukhethwe isisindo ukuze kufezeke inani elidingekayo lokuphindaphindwa lihlanzekile ngokomthetho futhi ngaphandle kokukopela.
Kungenzeka yini ukupompa imisipha ekhaya? Ekuqeqesheni amandla, ukugqugquzela okubaluleke kakhulu - udinga umuntu "onomlilo ngaphakathi", okwenza umgijimi kaninginingi athathe isisindo futhi enze yonke into eyinkimbinkimbi yamasethi nabadlali, anqobe ubuvila nezilingo. Lapho kukhona okukhuthazayo ngisho nangemishini elula kunazo zonke kunethuba lokuphumelela kuqeqesho, inqobo nje uma kusebenza kahle ukwakhiwa, ukuphumula nokudla.
UKUDLA OKUFANELEKILE: ungaqala kuphi
Imithetho ejwayelekile yokuzivocavoca ngama-dumbbells:
- Ngaphambi kokuba izindlela eziyinhloko zenze ukufudumala.
- Izindlela zokusebenza kufanele zibe namandla anele ukuqala ukuphendula komzimba we-anabolic (uma usebenza ekukhuleni kwemisipha).
- Ukuzivocavoca kwemisipha okunesisindo esisindayo sokuphindaphindwa okungu-8-12 amasethi ama-4-5.
- Ukushisa umzimba nokukhanya kwesisindo semisipha ngezisindo ezilula ze-15-20 reps, indlela ye-3-4.
- Ukuzivocavoca nokuhlukahluka kwazo kudinga ukuguqulwa ngezikhathi ezithile ukugwema ukujwayela imisipha ukucindezela.
- Ukucindezela koqeqesho kufanele kushintshwe nezikhathi ezanele zokululama, zona, eziqukethe "izingxenye" ezimbili - ukuphumula nokudla.
- Ukuzivocavoca kufanele kube njalo, nemithwalo yamandla ehleliwe.
- Kubalulekile ukugcina inqubo efanele yokuzivocavoca.
- Ukwehla kwesisindo nokushiswa kwamafutha izikhathi ezingama-1-2 ngesonto kufanele wenze ukusebenza kwe-cardio noma i-HIIT Workout.
Ukuqeqeshwa kwamandla kwabesilisa:
- Usuku 1: Emuva nama-biceps
- Usuku 2: Imilenze
- Usuku 3: Isifuba kanye ne-triceps
- Usuku 4: Amahlombe
Ukuqeqeshwa kwamandla kwamantombazane:
- Usuku 1: Emuva nama-biceps
- Usuku 2: Imilenze + Amahlombe
- Usuku 3: Isifuba kanye ne-triceps
- Usuku 4: Imilenze
Uma usebenza kwimisipha, kaningi kunezikhathi ezi-4 ngeviki zokuziqeqesha akunconywa. Uma usebenza ngokushisa amafutha futhi uhlela ukwenza ama-5-6 amahlandla ngesonto, khona-ke ukuqeqeshwa kwamandla kungashintshwa nokuzivocavoca kwe-cardio.
Ukuzivocavoca kwesifuba kanye ne-triceps
1. Dumbbell ebhentshini cindezela kusuka esifubeni
2. Ukuzalela izandla ngama-dumbbells
3. I-pullover triceps nesifuba
4. Ibhentshi cindezela triceps
5. Hola izandla kuma-triceps
6. Izandla eziqondileyo zilele kuma-triceps
Ukuzivocavoca emuva nange-biceps
1. Ukubulawa kwabantu
2. Yelula dumbbell
3. Donsa i-dumbbell ngesandla esisodwa
4. Ukugoba izingalo kuma-biceps
5. Ukugoba izingalo kuma-biceps ngokushintsha kwezandla
6. Ukugoba izandla kwi-biceps ngesando sokubamba
Uma une-bar, bese uqala ukuziqeqesha emuva nama-biceps ngokudonsa-i-UPS. Noma ungakwazi ukuthola futhi ungakaze ukwenze lokhu, qiniseka ukuthi ubheka i-athikili yethu ngemiyalo yesinyathelo ngesinyathelo ku-pull-UPS.
Ukuzivocavoca kwamahlombe (imisipha ye-deltoid)
1. Dumbbell ebhentshini cindezela emahlombe
2. Uphakamisa izandla phambi kwakhe
3. Ukuzalela ngesandla
4. Ukuphakamisa ama-dumbbells esifubeni
5. Ukuzalela isandla emthambekeni
Ukuzivocavoca kwemilenze nezinqe
1. Isikwele esinama-dumbbells
2. Isikwele Sumo
3. Lunge endaweni
4. Amalenge phambili
5. Amalunge edlule
6. Amaphaphu aseBulgaria
7.Lunge langemuva
8. Amaphaphu ahlukanisiwe
9. Swing umlenze nge dumbbell
10. Ibhuloho emlenzeni owodwa
Siyabonga ngeziteshi ze-youtube ze-gifs: I-Live Fit Girl, i-HASfit, i-nourishmovelove, uLinda Wooldridge, uLais DeLeon, amynicolaox, uNoel Arevalo, i-FitnessType, u-Selena Lim, i-Puzzle-Fit, LLC.
Ukutholwa okusemqoka:
- I-dumbbell enephethini enesisindo esishintshashintshanayo, i-ceteris paribus yokuthenga okunenzuzo enkulu ekusebenzeni kwakho kwasekhaya kune-monolith.
- Ama-dumbbells ahlukumezeka kangako kunenduku. Lapho ukusebenza ngama-dumbbells kungadingeki kumshuwalense, ukuhamba kokuhamba kungokwemvelo kakhulu ngenxa yokuthi amagobolondo amabili ahamba ngokuzimela.
- Ama-dumbbells ayasebenza ekuqeqesheni umzimba ongaphezulu. Kodwa-ke, ngokwanda kokuqina kokudlala ama-squats kanye nama-dumbbells asindayo ama-50 kg abasubathi-amadoda azophuthwa: bekungayidida induku yokutholwa.
- Ukuqeqeshwa kwasekhaya ngezisindo kuyindlela enhle yesikhashana kulabo abangathanda ukuvakashela ijimu, kepha ngasizathu simbe, abangakakwazi ukwenza lokhu. Noma kunjalo, ukusebenzisa okunjalo ekhaya kuyasebenza futhi kuyigugu kukodwa.
- Abanye abantu abayi ejimini, banamahloni ngomzimba wakhe (ngenxa yokuzaca ngokweqile noma, kunalokho, ngenxa yesisindo esingeziwe). Esimweni esinjalo ukuqala ukuqeqesha ekhaya ukuze usebenze efomini bese uya ejimini kuyindlela enengqondo kakhulu.
Bona futhi:
- I-Crossfit: yini, izinzuzo nokulimala, ukuqeqeshwa kwesifunda nokuthi ungazilungiselela kanjani
- Imisipha emikhulu: kuyini, kungani kudingeka, ukuzivocavoca + uhlelo lokufunda
- Ukuqeqeshwa kweTABATA: izivivinyo ezilungiselelwe ezilishumi zokunciphisa umzimba