Phonsa ama-dumbbell emthambekeni

Faka ama-dumbbell emthambekeni - inqubo yokuzivocavoca:

1. Thatha ama-dumbbell ukuze izintende zakho zibhekane nomzimba, ugobe kancane amadolo akho futhi uncike phambili, ugobe okhalweni kuze kube yilapho umzimba wakho ongaphezulu ucishe ufane nephansi. Gcina umhlane wakho ugobile ngemuva. Ithiphu: ikhanda kufanele liphakanyiswe. Ama-dumbbell aphambi kwakho, abheke ku-torso emide kanye nezandla eziphansi. Lokhu kuzoba indawo yakho yokuqala.
2. Gcina umzimba wakho unganyakazi, khipha umoya futhi uzidonsele kuwe ama-dumbbell, ugobe izindololwane zakho. Gcina izindololwane ziseduze ne-torso, isisindo kufanele sibanjwe ngamaphambili. Ekupheleni kokunyakaza, cindezela imisipha yangemuva bese ubamba lesi sikhundla imizuzwana embalwa.
3. Lapho uhogela, yehlisa kancane ama-dumbbells endaweni yokuqala.
4. Gcwalisa inombolo edingekayo yokuphindaphinda.

Isexwayiso: gwema lokhu kuvivinya umzimba uma unezinkinga emuva noma emuva. Qaphela ngokucophelela ukuthi ingemuva laligobekile emuva emuva kulo lonke uvivinyo, ngaphandle kwalokho ungalimaza umhlane wakho. Uma ungabaza ngesisindo osikhethile, kungcono ukuthatha okungaphansi kwesisindo esengeziwe.

Ukwehluka: ungakwazi futhi ukwenza lo msebenzi usebenzisa ibhulokhi engezansi yentambo ngesibambo se-V noma induku. Ukuzivocavoca kungenziwa futhi kusetshenziswa ukuthwebula okungathathi hlangothi noma okuncane kakhulu.