Okuqukethwe
- Imithetho yokusebenza kokuzivocavoca izandla
- Ukuzivocavoca okungama-20 kwezingalo ekhaya
- 5 ukuqeqeshwa kwevidiyo kwezandla zabesifazane
- 1. E. Kononov: Ukuzivocavoca ukuze unciphise izandla (imizuzu eyi-10)
- 2. Ukuzivocavoca izingalo ngaphandle kwama-dumbbells (imizuzu engama-20)
- 3.I-XHIT Nsuku Zonke: Vivinya umzimba dumbbell (imizuzu eyi-12)
- 4. Ama-Blogilates: Ukuzivocavoca akukho mishini (imizuzu engu-15)
- 5. I-POPSUGAR: I-Flat Belly ne-Tones Arms Workout (imizuzu engu-20)
- 6. Ithoni: Ukuqeqesha izandla zamantombazane (imizuzu engu-15)
- 7.HASfit: Ukuzivocavoca i-dumbbell (imizuzu engu-25)
Yonke intombazane iphupha ngomusa, izandla ezacile ngaphandle kokuxegiswa nokuxegiswa. Futhi ukufeza lokhu akudingekile ukuya ejimini, ngaphezu kwezandla ezincanyana ukuze usebenze futhi usebenze ekhaya.
Sikunikeza okuphezulu kokuzivocavoca okuphumelela kakhulu kwezingalo ekhaya kwabesifazane abanama-dumbbell futhi ngaphandle kwemishini eyengeziwe, ezokusiza ukuthi wehlise isisindo emzimbeni ophezulu futhi uqinise imisipha.
Imithetho yokusebenza kokuzivocavoca izandla
Okudingayo ukuzivocavoca ekhaya kungama-dumbbells. Futhi ukwenza izivivinyo ezithile azidingi ngisho nezimbumbulu.
Ngaphambi kokuqhubeka nokuzivocavoca umzimba, qiniseka ukuthi ufunda imithetho yokusebenza kokuzivocavoca kwezingalo, ezibekwe ngezansi.
1. Uma ufuna ukusebenza ekunciphiseni isisindo nokushiswa kwamafutha Esandleni ngaphandle kokukhulisa ivolumu yemisipha, ingabe ukuvivinya umzimba ngakunye okungu-15-25 kuphindaphindayo ngezinsimbi ezilula zesisindo. Uma ufuna ukwandisa imisipha yezingalo bese ubanika ivolumu, bese wenza izivivinyo ze-8-10, indlela ye-3-4 enesisindo esiphezulu (i-iteration yakamuva kule ndlela kufanele ibe ngumzamo omkhulu).
2. Uma usaqala, ukuzivocavoca izingalo ekhaya sebenzisa isisindo sedumbbell I-2-3 kg. Uma ungumfundi onolwazi sebenzisa isisindo se-dumbbell se- I-4-6 kg ngesisindo kancane kancane. Esikhundleni sama-dumbbells, ungasebenzisa amabhodlela epulasitiki agcwele amanzi noma isihlabathi. Ngokufanelekile, thenga ama-dumbbells awelekayo anesisindo esiguquguqukayo.
Ungawakhetha kanjani ama-DUMBBELLS: amathiphu namanani
3. Ngenye indlela, ama-dumbbells angasetshenziswa i-expander expander noma ibhande le-elastic. Lezi izinketho ezihlangene kakhulu zemishini yokuzivocavoca ekhaya, ngakho-ke ungazithatha uhambe nazo.
Ukuzivocavoca kwezingalo kubandakanya ukusebenza kula maqembu emisipha alandelayo: ama-biceps (i-flexor), ama-triceps (umsipha we-extensor), Delta (amahlombe). Futhi phakathi nokuzivocavoca okuningi bekubandakanya imisipha yesifuba, imisipha yangemuva nemisipha yesisu.
5. Ukuzivocavoca kwezingalo ezinesisindo esilula ekhaya aku “pompi” imisipha futhi kungazandisi izandla ngevolumu, awudingi ukukhathazeka. Ukuzivocavoca nge-Mnogoobraznye ngesisindo esincane kuklanyelwe ukunciphisa nokuqinisa.
6. Yenza izivivinyo kancane, uzama ukugxila emisipheni ekhonjiwe. Ukuzivocavoca izingalo kufanele kwenziwe hhayi ngejubane, kodwa ngekhwalithi.
7. Ukudonsa izandla ngaphezu kokuqeqeshwa okudingeka ulandele ukudla. Zama ukungakusebenzisi kabi ukudla okusheshayo, imikhiqizo enoshukela nekafulawa, ukudla okuthosiwe nokucwengisisiwe.
UKUDLA OKUFANELEKILE: ungaqala kuphi
8. Ungaqeqesha izandla ekuqedeni ukuqeqeshwa kwevidiyo. Manje ku-YouTube ungathola ukusebenzisa okuningi okuphumelela kakhulu komzimba wonke.
Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu
9. Uma ufuna ukwenza ubunzima bokuzivocavoca kwezingalo, sebenzisa ukwenziwa kokushaywa. Lokhu kuzonikeza umthwalo omuhle kakhulu emisipheni ngisho nangama-dumbbells wesisindo esincane. Ungakwazi, ngokwesibonelo, ukwenza ukuphindaphinda okungu-15 okudala nokuyi-15 kokuphindaphinda okuphindaphindayo.
Hlela ukuzivocavoca kwezingalo ekhaya:
- Ukuvivinya kwesandla ngakunye kwenza ukuphindaphinda okungu-15-20, indlela eyi-2 (uma ukuzivocavoca kukumi, bamba imizuzwana engama-30-40).
- Ngaphambi koqeqesho ungakhohlwa ukwenza ukufudumeza: Icebo lokuzifudumeza ngaphambi kokuqeqeshwa.
- Ngemuva kokuzivocavoca ungenzi ukunwetshwa kwemisipha yokwelula ngemuva kokuzivocavoca.
- Phinda ukuzivocavoca 1 isikhathi ngesonto imizuzu engama-30-40 noma ama-2 ngesonto imizuzu eyi-15-20.
Uhlelo olunjalo lokuzivocavoca izandla lusiza ukuthi wehlise isisindo futhi uqinise umzimba wakho ongaphezulu, unikeze ithoni encane yemisipha. Ukukhula kwemisipha nokukhululeka kuyadingeka ukusebenza ngezisindo ezinkulu. Kodwa ekhaya, kungenzeka uma uthenga isisindo se-dumbbell esithe xaxa.
Ukuzivocavoca okungama-20 kwezingalo ekhaya
Ngezansi izivivinyo ezithandwa kakhulu futhi ezisebenzayo zezandla zakho ekhaya noma ejimini. Ukuzivocavoca umzimba kufanelekile kwabesifazane nabesilisa. Uzokwazi ukusebenza wonke amaqembu amakhulu emisipha yezingalo: ama-biceps, ama-triceps, i-Delta.
Ukuzivocavoca okuphezulu okungu-50 kwemilenze
1. Dumbbell ebhentshini cindezela emahlombe
2. Uphakamisa izandla phambi kwakhe zamahlombe
3. Ukuzalela izandla ezinhlangothini zamahlombe
4. Ukuphakamisa ama-dumbbells esifubeni kuya emahlombe
5. Ukugoba izingalo ngama-biceps namahlombe
6. Ukuphakamisa izandla emthambekeni wezingalo nangemuva
7. Ukuzalela izandla ezinhlangothini zamahlombe nesifuba
8. Uphendulela i-dumbbell ye-triceps namahlombe
9. Ukugoba izingalo kuma-biceps
Ukugoba izingalo kuma-biceps ohlangothini
11. Ukugoba izandla kwi-biceps (isando sokubamba)
12. Ibhentshi cindezela triceps
13. Ukuqondisa izandla kuma-triceps
14. Phindela emuva ama-pushups ama-triceps
Ibhande le-Static
16. Ipulangwe elimile endololwaneni
17. - Thinta imichilo yamahlombe
18. Ukuhamba ebhawa
19. Ukudonsa ama-dumbbells kubha
20. Ama-Pushups
Siyabonga ngesiteshi se-youtube se-gifs Intombazane ebukhoma.
Ungafunda kanjani ukwenza i-Push-UPS
5 ukuqeqeshwa kwevidiyo kwezandla zabesifazane
Uma uthanda ukuziqeqeshela isethi esenziwe ngomzimba yokuzivocavoca izandla, bheka ukukhetha kwethu izinhlelo zevidiyo zezandla. Zingenziwa ekhaya, kusukela ku-yokusungula zidinga kuphela ama-dumbbells.
1. E. Kononov: Ukuzivocavoca ukuze unciphise izandla (imizuzu eyi-10)
2. Ukuzivocavoca izingalo ngaphandle kwama-dumbbells (imizuzu engama-20)
3.I-XHIT Nsuku Zonke: Vivinya umzimba dumbbell (imizuzu eyi-12)
4. Ama-Blogilates: Ukuzivocavoca akukho mishini (imizuzu engu-15)
5. I-POPSUGAR: I-Flat Belly ne-Tones Arms Workout (imizuzu engu-20)
Ukusebenza okuphezulu kwama-cardio okungama-20 okwehlisa isisindo sePopsugar
6. Ithoni: Ukuqeqesha izandla zamantombazane (imizuzu engu-15)
7.HASfit: Ukuzivocavoca i-dumbbell (imizuzu engu-25)
Kufanele futhi ubone:
- Ukuqeqeshwa kwamandla okuphezulu okungu-12 ngama-dumbbells wezingalo, amahlombe, emuva nesifuba kusuka kuFitness Blender
- Ungayishaya kanjani intombazane yebele ekhaya: imithetho, imininingwane, ukuzivocavoca umzimba
- Ukuzivocavoca okuphezulu okungama-30 kusuka ebuhlungwini obuphansi emuva: ukululeka nokuqiniswa kwemisipha
Izikhali nesifuba Ngama-dumbbells, ukuqeqeshwa kwesisindo