Ukusebenza ngamandla kwamavidiyo aphezulu ayi-10 emisipha yesifuba yamantombazane

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

Amaminithi ayi-10 WOKUQINISEKISA Isifuba | ABAQALI BOKUTHUTHUKISA

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

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

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

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

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

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

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

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

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

Bona futhi:

Izikhali nesifuba Ngama-dumbbells, ukuqeqeshwa kwesisindo

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