Ukubulala Ukuzivocavoca Kwamahlombe

Qedela ukuzivocavoca kwehlombe lakho ngesethi enkulu ezoshisa ama-deltas akho, yakha iphampu enkulu futhi ifake ukukhula kwemisipha ku-orbit entsha.

About the Author: UBill Geiger

Bonke abasubathi bahlukaniswe izigaba ezimbili. Abanye abaphuthelwa ukuzivocavoca - noma ngabe kumenyezelwa isexwayiso sesiphepho - kanti abanye banikela ngesikhathi esithe xaxa ku “”, hhayi ekusebenzeni ngokwabo. Esikhathini esithile empilweni yami, angikwazanga ukweqa ukuzivocavoca emicabangweni yami, noma ngabe ngiseholidini. Ngichithe isikhathi esiningi ngifuna ama-gyms futhi ngivame ukuwathola ngemuva kwegceke lamamephu wedolobha abhalwe ngezilimi ezingajwayelekile. Uma ngibheka emuva, izinsuku zami zeholide bezingaba nomvuzo omkhulu, kepha ngasikhathi sinye ukukhathazeka kwami ​​kungiholele ezindleleni ezintsha zokuqeqesha.

Manje ngizokutshela ngohambo lwami lokuya eRio de Janeiro, hhayi ngamabhishi anesihlabathi e-Ipanema futhi hhayi ngokukhuphukela esifanekisweni sikaKristu uMhlengi, kodwa ngenqubo ebuhlungu yokuqeda engiqede ngayo ukuzilolonga ehlombe. Ake sikhulume ngesimanga!

Ukubulala Ukuhlelwa Kwamahlombe

Kudala, eBrazil ekude, ngaya ejimini elincane futhi eligcwele abantu elingenamojamoya. Kwakuphakathi nehlobo. Ukwazi umqeqeshi kunginike ithuba lokuzijwayeza ukuxuba kwami ​​iSpanish nesiPutukezi, engikubiza ngePortugnol. Lo mfana wanginikeza izinsizakalo zakhe njengomqeqeshi womuntu siqu, alinganiselwa ngemali enhlekelele engama-35 inyanga yonke. Nginekhala lamadili azuzayo, ngakho-ke saxhawulana ngokushesha.

Ukuzalela ama-dumbbells ezinhlangothini

Ngalolo suku kwakuwukujika koqeqesho lwamahlombe, ngakho-ke wanginikeza isethi ejwayelekile yemishini yokunyathelisa kanye nokuphakama kwe-dumbbell - akukho engingakwenzanga ejimini yami eLos Angeles. Kodwa intambo yahlala enkumbulweni yami isikhathi eside - uhlobo lwesikhumbuzo esiyingqayizivele engangiphatha ngaso izinsuku ezimbalwa ngenxa yokubambezeleka kwesifo sezinhlungu zemisipha. Wonke umuntu owakha umzimba uziqeqeshela lo muzwa, kepha kwesinye isikhathi izinhlungu ziba nzima kakhulu.

Umqeqeshi ungiphoqe ukuthi ngiqedele ukuzivocavoca ehlombe ngesethi enkulu enezinsimbi eziyizimbumbulu eziyi-12,5 kg.

Ukuzalela ama-dumbbells ezinhlangothini ngokuthambekela

Ungayenza kanjani i-giant isethwe kahle

Nayi incazelo eningiliziwe yesethi enkulu yokuzivocavoca okune, eyehlukaniswe yaba izingxenye eziyisihlanu eziyinhloko.

1. Thatha ama-dumbbells acishe abe yi-5 kg ​​lighter kunalawo ovame ukwenza ama-reps ayi-10. Ukuzivocavoca kwakho okokuqala ngukuhamba.

   Ngisho nangemva kokulungisa ukukhathala, ekupheleni kokuzivocavoca kwakho okulula, kufanele ukwazi ukwenza ama-reps ayi-10. Lapho uphakamisa izingalo zakho ezinhlangothini, kubalulekile ukuphakamisa izindololwane zakho phezulu, ngoba le nhlangano isebenza kangcono kuma-deltas aphakathi nendawo.

2. Ngaphandle kokushintsha isisindo, iya ku-. Mane uncike phambili, ugcine umqolo wakho uqonde, bese ulungisa ikhanda lakho lingathathi hlangothi - asikho isidingo sokubheka phambili, ugoqa umgogodla womlomo wesibeletho. Yenza elinye isethi lama-reps ayi-10, uphakamise izingalo zakho ngobubanzi nangaphezulu ngangokunokwenzeka.
3. Manje khuphuka wenze okulungiselelwe. Ngenkathi ukukhathala sekuzenza ukuthi uzizwe, yenza le nhlangano ehlangene enamakhanda amathathu we-deltoid nezinqwaba eziphezulu ze-trapezium. Bamba ama-dumbbells eduze komzimba wakho, "uphushe" izindololwane zakho ziye ezinhlangothini ezingenhla. Yenza elinye isethi lama-reps ayi-10

Umugqa We-Dumbbell

4. Qhubeka ngaphandle kokuhlaba ikhefu ukusetha okungu-10 noma ngenkathi umile. Yebo, lokhu kuyisisindo sokusebenza esingenangqondo somshini wokucindezela ibhentshi, kepha ngemuva kokunye ukuvivinya umzimba okuthathu, umthwalo uzobonakala ubucayi kuwe. Sebenzisa ukuma okubanzi ukugcina ibhalansi yakho ilula, futhi uqedele ukunyakaza ngakunye ngokunciphisa okuphezulu kwe-dumbbell, kepha ngaphandle kokushaya iphuzu eliphezulu.
5. Phumula amasekhondi angama-90 bese wenza i-giant isethwe kabili ngaphezulu. Emzuliswaneni wokugcina, lapho ulahla izinsimbi zomlomo ngemuva kokuqeda umshini wokucindezela ibhentshi, phakamisa izingalo zakho bese, ubheka isitophuwashi, uzivalele ngaphezulu kwekhanda lakho imizuzwana engama-60.

   Ngiyaqinisekisa ukuthi emizuzwaneni engu-30 izandla zakho zizobonakala sengathi ziyinsimbi, futhi uzofuna ukuzisika - ukuzwa okuvuthayo kuyoba namandla kakhulu.

   Ngemuva kwemizuzwana engama-60, itayitela selizokwenziwa, futhi ngingahle ngiphakamise ukuthi ubeke izandla kuhlobo oluthile losizo, ngoba nokuzibamba nje emzimbeni kuzoba buhlungu kakhulu imizuzu emide eminingi.

Ukuma kwe-dumbbell cindezela

Uhlelo lokubulala ehlombe lokuzivocavoca

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