Okuqukethwe
- TOP video ukusebenzisa for esifubeni for girls
- 1. Ukuqeqeshwa kwamandla kwesifuba iTing kusuka eChloe (imizuzu eyi-10)
- 2.Ukuqeqeshwa kwamandla kwesifuba ngama-dumbbells avela ku-HASfit (imizuzu eyi-15)
- 3. Ukuzivocavoca ibele u-Anelie Skripnik (imizuzu eyi-15)
- Ukuqeqeshwa kwamandla kwesifuba kusuka ku-Fitness Blender (imizuzu engu-4)
- 5. Ukuhlukanisa umzimba ngesifuba ngaphandle kwemishini evela kuma-Blogilates (imizuzu eyi-10)
- 6. Ukuzivocavoca isifuba ngama-dumbbells ne-fitball kusuka ku-Ekaterina Kononova (imizuzu eyi-15)
- 7. Ukuzivocavoca okuhlukahlukene kwesifuba kusuka ku-Emi Wong (imizuzu eyi-10)
- 8.Ukuzivocavoca kwesifuba nama-triceps avela eSydney Cummings (imizuzu engama-40)
- 9.Ukuqeqeshwa kwamandla kwesifuba kanye nama-triceps avela kuChloe Ting (imizuzu engama-30)
- 10.Ukuzivocavoca kwesifuba kanye ne-triceps kusuka ku-HASfit (imizuzu engama-40)
- 11. Ukuzivocavoca kwesifuba nangemuva kusuka kuFitness Blender (imizuzu eyi-8)
Ufuna ukuqinisa imisipha yesifuba ekhaya? Sikunikeza ukukhetha okuhle kokusebenza kwevidiyo yamandla emisipha yesifuba kumantombazane ongayenza ekhaya.
Kubalulekile ukuqonda ukuthi ushintsho olukhulu efomini noma ukukhulisa amabele (1-2 osayizi, ngokwesibonelo) akunakwenzeka, noma ngabe uqeqeshwa ejimini ngezisindo ezinkulu. Kodwa wayefuna ukukhulisa futhi anikeze pectoral imisipha tonus kungenzeka ngisho ekhaya.
Ungampompa kanjani ibele ekhaya: ukuzivocavoca umzimba
Amathiphu wokuqeqesha esifubeni:
- Yisiphi isisindo sama-dumbbells okufanele usithathe: 2kg wabaqalayo kanye no-3-4 kg wokuqhubeka nesisindo esandayo kancane kancane.
- Uqeqesha kangaki: ama-2 ngesonto imizuzu eyi-10-15 noma isikhathi esingu-1 ngesonto imizuzu engama-30-45.
- Ongakuqeqesha: Imisipha yesifuba ingaqeqeshwa ngosuku oluhlukile noma ama-triceps (uhlobo lwakudala) noma imisipha yangemuva (le misipha-abaphikisi).
- Ukuzivocavoca okulandelayo kuvame ukugcina imizuzu eyi-10-15. Ungaziphinda emibuthanweni emibili noma emithathu, noma uhlanganise amavidiyo ambalwa ndawonye ekilasini elide.
- Uma ungenawo ama-dumbbells ekhaya, ungasebenzisa ibhodlela lamanzi.
- Hlala wenza ukufudumala ngaphambi kokuqeqeshwa nokwelula ngemuva kokuzivocavoca.
- Kokunye ukusebenzisa uzodinga ukwesekwa: ibhentshi, ipulatifomu lesinyathelo noma ibhola lokuzivocavoca ukukusiza wenze izivivinyo zamandla nge-amplitude enhle kakhulu. Kepha uma i-inventory ingekho, khona-ke ungenza izivivinyo phansi.
Ungawakhetha kanjani ama-DUMBBELLS: amathiphu namanani
Ukuze uqeqeshe imisipha yesifuba uzodinga ama-dumbbells. Sincoma ukuthi uthenge ama-dumbbells awelekayo azokusiza ukuthi ulungise umthwalo emaqenjini ehlukene emisipha. Amantombazane angathenga i-dumbbell egoqekayo eyi-10 kgekusebenzeni kwasekhaya lesi sisindo uzophuthelwa isikhathi eside.
TOP video ukusebenzisa for esifubeni for girls
1. Ukuqeqeshwa kwamandla kwesifuba iTing kusuka eChloe (imizuzu eyi-10)
Lokhu kungukuzivocavoca okuhle kwesifuba ekhaya okuzokusiza ukupompa imisipha ekhonjiwe. UChloe ukulungiselele izivivinyo eziyishumi zemisipha yesifuba, ezenziwa ngokwesikimu ukusebenza kwemizuzwana engu-10, ukuphumula kwemizuzwana engu-45. Ingxenye enkulu yokuzivocavoca inama-dumbbells, ekugcineni kwevidiyo uzothola ibhulokhi encane enamapulangwe ne-Push-UPS.
Inselelo yamaviki angu-8 kusuka eChloe ting
2.Ukuqeqeshwa kwamandla kwesifuba ngama-dumbbells avela ku-HASfit (imizuzu eyi-15)
Cishe ukuqeqeshwa kwamandla okusetshenziswa kwemisipha yesifuba kunikeze abaqeqeshi i-HASfit. Baphendukela esifundweni sesi-6 izivivinyo zamandla ezisebenza kakhulu ezenziwa imizuzwana engama-50 baphinda kabili. Akukho okungadingekile - uhlelo oluqinile kakhulu nekhwalithi ephezulu.
Ukuzivocavoca amandla kusuka ku-HASfit yokukhula kwemisipha
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3. Ukuzivocavoca ibele u-Anelie Skripnik (imizuzu eyi-15)
Olunye uqeqesho lwevidiyo esezingeni eliphezulu esifubeni lunikeza u-Anelia Skripnik. Kulolu hlelo uzothola inombolo enkulu ye-Push-UPS (njengoba wazi, kungenye yezivivinyo eziphumelela kakhulu zemisipha ye-pectoral), ngakho-ke kungaba nzima kwabaqalayo. Ukuzivocavoca nge-dumbbells kwenziwa endaweni yesikhulumi, kepha kungenziwa phansi.
Ukuqeqeshwa okungu-20 kwe-TABATA okuvela ku-Anelie Skripnik
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Ukuqeqeshwa kwamandla kwesifuba kusuka ku-Fitness Blender (imizuzu engu-4)
Lokhu kuzivocavoca okuvela kuFitnessBlender kuqukethe imijikelezo emithathu. Umjikelezo ngamunye uhlanganisa ukuvivinya okungu-7 kwemisipha ye-pectoral ngama-dumbbells nokuncipha kwesisindo. Esikhundleni sezidumbulu uKaylee usebenzisa amabhodlela amanzi, ungalandela.
Ividiyo ephezulu yamandla ayi-12 yezingalo, emuva nesifuba kusuka kuFitness Blender
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5. Ukuhlukanisa umzimba ngesifuba ngaphandle kwemishini evela kuma-Blogilates (imizuzu eyi-10)
Kepha lokhu kuvivinya umzimba okuvela kuCasey Ho kuhluke ngokuphelele komunye umsebenzi oseqoqweni lethu. Le nkimbinkimbi ifaka ukuzivocavoca ngaphandle kwemishini, kepha akuyona nje i-Push-UPS namapulangwe, kepha imininingwane elula yesandla nokunyakaza kokukhipha imisipha yesifuba kuyasebenza. Kukhona izivivinyo ezi-5 ngokuhamba kancane.
Amavidiyo aphezulu ayi-10 amafushane omzimba wonke avela kuma-Blogilates
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6. Ukuzivocavoca isifuba ngama-dumbbells ne-fitball kusuka ku-Ekaterina Kononova (imizuzu eyi-15)
Futhi okunye ukuqeqeshwa ngolimi lwesiRussia, manje okuvela ku-Ekaterina Kononova. Kulokhu kuvivinya umzimba kwimisipha ye-pectoral uzodinga i-fitball kanye nama-dumbbells, ngaphandle kwabo, umsebenzi uzolahlekelwa ngokusebenza kahle.
Amavidiyo ayi-10 wokwehlisa isisindo ngaphandle kokugxuma ku-Ekaterina Kononova
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7. Ukuzivocavoca okuhlukahlukene kwesifuba kusuka ku-Emi Wong (imizuzu eyi-10)
Isakhiwo esilula futhi esicacile soqeqesho sinikeza umqeqeshi ovela eHong Kong Amy Wong. Uzothola izivivinyo ezi-10 ezahlukahlukene, ngakho-ke ngeke neze uphuthelwe. Ukuzivocavoca umzimba kwenziwa ngokwesikimu ukusebenza kwemizuzwana engu-45, ukuphumula kwemizuzwana engu-15. Olunye uqeqesho olwehluke kakhulu eqoqweni lethu lanamuhla + futhi olufanele abaqalayo.
FITNESS bracelets: ukukhethwa okuhle kakhulu
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8.Ukuzivocavoca kwesifuba nama-triceps avela eSydney Cummings (imizuzu engama-40)
Kepha lokhu kuvivinya umzimba kufanelekile kulabo abafuna usuku olulodwa ukuqeqesha imisipha yesifuba kanye ne-triceps. I-Triceps - umsipha wohlangothi lwangemuva lwesandla oluthanda uku-SAG ngokushesha ngemithwalo enganele. USidney Cummings usebenzisa izisindo ezintathu ezahlukene (2 kg, 3.5 kg no 4.5 kg), kepha ungasebenzisa lokho onakho okutholwayo. Ukuqeqeshwa akuyona eyabaqalayo.
Ukuzivocavoca kwe-triceps yamantombazane
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9.Ukuqeqeshwa kwamandla kwesifuba kanye nama-triceps avela kuChloe Ting (imizuzu engama-30)
Kulokhu kuzivocavoca okuvela eChloe ting, futhi ungaba nengcindezi ehlangene yemisipha yesifuba kanye ne-triceps. Ingxenye yokuqala ifaka i-Push-UPS kanye nokuzivocavoca ngama-dumbbells emisipha yesifuba, ingxenye yesibili - i-push-UPS ebuyela emuva nokuzivocavoca ngama-dumbbells ama-triceps. Ngakho-ke uma ufuna ukupompa isifuba kuphela, uzokhipha kuphela imizuzu yokuqala eyi-15 yale vidiyo.
Izicathulo zokugijima zabesifazane eziphezulu ezingama-20 zokuqeqeshwa
10.Ukuzivocavoca kwesifuba kanye ne-triceps kusuka ku-HASfit (imizuzu engama-40)
Futhi okunye ukuqeqeshwa okuhlanganisa ukuzivocavoca kwesifuba (isigamu sokuqala sevidiyo) nokuzivocavoca kwe-triceps (uhhafu wesibili wevidiyo). Ukuzivocavoca kwenziwa nge-supersets ezimbili zokuzivocavoca ngezindlela eziningana. Uma uthatha ama-dumbbells anesisindo esihle, khona-ke uhlelo olunjalo kungenzeka ukumpompa imisipha elinganiselayo.
Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu
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11. Ukuzivocavoca kwesifuba nangemuva kusuka kuFitness Blender (imizuzu eyi-8)
Enye indlela ukuqeqesha isifuba ngomhlane (imisipha-abaphikisi). Abaqeqeshi beFitness Blender banikela ngevidiyo emfushane kakhulu efaka ukuvivinya umzimba okungu-8 kokuphindaphinda okuyishumi. Empeleni, ungaphinda uhlelo emahlandla amaningi, wandise isikhathi kumaminithi ayi-10 noma angama-16.
Ukuzivocavoca komhlane wakho kwamantombazane
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Bona futhi:
- Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo kusuka ku-Popsugar
- Ukuzivocavoca okuphezulu okungama-20 kwemisipha yethoni nomzimba onamathoni
- Ukuzivocavoca okungcono kakhulu okungama-50 kwezinqe ezinamathoni
Izikhali nesifuba Ngama-dumbbells, ukuqeqeshwa kwesisindo