IMpilo Yabesifazane ingathola amakhomishini ngezixhumanisi ezikuleli khasi, kepha sibonisa kuphela imikhiqizo esikholelwa kuyo. Kungani usithemba? （Www.hbpaitu.com）
Noma ngabe usebenza ejimini noma ujuluka ekhaya, ama-dumbbells cishe angumngani wakho omkhulu. kungani? Kulula ukuzazi kune-kettlebells futhi kuyinselele kakhulu kunokuzivocavoca komuntu ngamunye, okwenza kube ngamathuluzi ahlukahlukene kakhulu wokuqinisa umzimba wonke.
Okubaluleke kakhulu, uma kukhulunywa ngamathuluzi wokuvivinya umzimba, ayizimpendulo zemibuzo ejwayelekile. Asikho isikhala esanele semishini yokufaneleka ekhaya? dumbbel. Ukwesabisayo nge-barbell? dumbbel. Awufuni ukusebenzisa izinsiza eziyisithupha ezihlukene ngasikhathi sinye ekuvivinyweni okukodwa? dumbbel.
Uma kukhulunywa ngokukhetha umthwalo, khetha isisindo esizwakala sinzima (kepha sisasebenza) ukusiphakamisa phakathi kokuphindaphinda okubili kuya kokuthathu. Ngokuya ngezinga lakho lokuqina, ama-dumbbells ku-10 kuye ku-20 lb range ayisiqalo esihle. Kodwa-ke, inqobo nje uma ufinyelela lelo phuzu lokunamathela ekugcineni kweqoqo ngalinye, ungasondeza noma uphume ngentando.
Noma ngabe ungumfundamakhwela ekuqeqeshweni kwesisindo noma umakadebona emnyangweni wezamandla, inqobo nje uma unokukhetha okuthembekile kokuvivinya umzimba, ungakha ukuqeqeshwa kwe-dumbbell okuphonsela inselelo yonke imisipha! Uma ucabanga ngalezi zivivinyo ze-dumbbell ezikhethwe ngesandla, ungenza izivivinyo zomzimba ezigcwele zomzimba cishe noma kuphi.
Shintsha ukunyakaza komzimba okuphezulu nangaphansi ukukugcina uhlanzekile-noma udlale ngesigqi sakho (cabanga ukwehlisa ijubane) ukwenza ukunyakaza kwakho okuthandayo kube nzima. Kunoma ikuphi, uzoshisa wonke umzimba wakho ekushiseni!
Incazelo: Khetha izivivinyo zomzimba ezintathu eziphansi kanye nokuzivocavoca umzimba okuphezulu okungaphezulu. Kwenze amahlandla ayi-12 ngesikhathi, uphumule imizuzwana engama-30, bese uqhubekela ngesikhathi esilandelayo. Ngemuva kokuqeda zonke izenzo eziyisithupha, phumula umzuzu owodwa, bese uphinda imizuliswano emithathu.
Kanjani: Sukuma uqonde izinyawo zakho zihlukaniswe ububanzi. Bamba i-dumbbell ngezandla zombili. Ngasikhathi sinye, gxuma izinyawo zakho uye ngaphandle bese uphusha ama-dumbbells uqonde ngqo phambili komzimba wakho. Jikela emuva ukuqala. Ngemuva kwalokho, hlala phansi bese welula izingalo zakho nezimbumbulu phansi. Jikela emuva ukuqala. Lowo ngummeleli.
Kanjani: Qala ngokuma, izinyawo ububanzi, izinzwane ngaphandle, bese ubamba ama-dumbbells ezandleni zombili. Gobisa idolo lakho langakwesokudla, hambisa izinkalo zakho emuva, uncike emzimbeni wakho kwesokudla, bese uphakamisa umlenze wakho wangakwesokudla ngama-dumbbells. Uma uqala ukuqhubeka nokuma, gcina ikhanda nesifuba sakho uphakamise umhlane wakho emuva. Phinda ngakolunye uhlangothi. Lowo ngummeleli.
Ungakwenza kanjani: Qala ukuma, izinyawo zakho zihlukane nobubanzi be-hip, bamba ama-dumbbells, uqondise ingalo yakho yesobunxele phezu kwekhanda lakho, uncike ama-biceps akho ezindlebeni zakho, ugobise ingalo yakho yangakwesokudla, unciphise izindololwane zakho, bese ulinganisa ukuphakama kwamahlombe akho. Shintsha indawo yengalo ukuze ingalo yangakwesokudla iphakanyiswe iqonde phezulu ngaphezulu kwekhanda, ingalo yesobunxele igobile, bese kuthi uhlangothi olubuyela emuva lubuyele ekuqaleni. Lowo ngummeleli.
Ungakwenza kanjani: Qala endaweni yokuguqa ngesigamu, umlenze wakho wesokudla ubheke phambili nomlenze wakho wesobunxele ubheke emuva, imilenze yakho igobile ngama-degree angama-90, ubambe i-dumbbell phakathi kwezandla zakho (esikhundleni sebhola lomuthi njengoba kukhonjisiwe). Dlulisa ngokushesha isisindo uhlukanise umzimba uze ube phambi kwethanga lesobunxele. Gcina i-torso yakho iqonde ngamahlombe akho kanye nezinqe zibheke phambili. Khuphula kancane ibhola endaweni yokuqala. Lowo ngummeleli.
Kanjani: Yima umlenze wakho wesokudla uye phambili nangakwesobunxele emuva, izingalo zakho zisezinhlangothini zakho, bese ubamba izinsimbi zomlomo ezingezansi. Gobisa amadolo akho nomzimba ongezansi kuze kube yilapho imilenze yakho igobile ibe ngama-90 degrees, ngenkathi ugoba izingalo zakho uletha isisindo esifubeni sakho. Bamba kuze kufike kumasekhondi angu-30, bese uphinda ngakolunye uhlangothi. Lowo ngummeleli.
Kwenziwa kanjani: Yima ngezinyawo i-hip-wide apart, emuva iqonde, isifuba siqonde, ubambe ama-dumbbells ezinhlangothini zombili. Izintende kufanele zibheke ngaphakathi. Ngaphandle kokuhambisa ingalo engenhla, goba indololwane bese ugoba isisindo ubheke ehlombe. Kancane kancane buyisela ama-dumbbells endaweni yokuqala ngendlela elawulwayo. Lowo ngummeleli.
Indlela: Beka ama-dumbbells phambi kwamathanga akho, izintende zibheke umzimba wakho, izinyawo zibanzile ububanzi, amadolo agobile. Gcina amadolo egobile kancane, cindezela izinkalo zakho emuva bese ufaka okhalweni ukwehlisa ama-dumbbells phansi. Cindezela izinkalo ukubuyisela ukuma. Lowo ngummeleli.
Ithiphu yepro: hinge okhalweni lwakho, hhayi iqolo lakho elingezansi (cabanga ngokududula okhalweni emuva esikhundleni sokuhla), bese ugcine ama-dumbbells asondele kakhulu emzimbeni wakho ngangokunokwenzeka.
Indlela: Yima emlenzeni wakho wesobunxele, bamba i-dumbbell esandleni sakho sokudla, isandla sakho sibheke ethangeni lakho, nengalo yakho yangakwesobunxele eceleni. Buyisela umlenze wangakwesokudla ngemuva komzimba wakho, phakamisa isithende sakho, bese ucindezela uzwane lwakho lwesokudla phansi ukugcina ibhalansi yakho. Gcina umlenze wakho wesobunxele ugobile kancane. Ncika phambili bese ufaka okhalweni lwakho (gcina iqolo lakho emuva) ukuze wehlise isisindo phansi. Shayela esithendeni sobunxele ukuze ubuyele endaweni yokuma. Lowo ngummeleli.
Iseluleko se-Pro: Cabanga ngokuxosha izinkalo zakho emuva (hhayi phansi) kuze kube yilapho umlenze wakho ucishe ufane phansi. Izinqe akufanele neze zibe ngaphansi kunamadolo.
Ungakwenza kanjani: Yima ngezinyawo zakho ububanzi be-hip-wide, beka ama-dumbbells ngaphambi kwesifuba sakho, bese ukhomba izindololwane zakho phansi. Phusha izinkalo zakho emuva bese ugoba amadolo akho ukwehlisa isikwele. Emuva ekuqaleni. Lowo ngummeleli.
Kanjani: Lala ngomhlane uguqe ngamadolo izinyawo zakho zibheke phansi, cishe unyawo olusuka okhalweni lwakho. Bamba i-dumbbell ekhanyayo esandleni ngasinye (noma bamba i-dumbbell ephakathi phakathi kwezandla zakho), bese welula izingalo zakho phezu kwamahlombe akho, izintende zibhekene. Lesi isikhundla sakho sokuqala. Gobisa kancane izindololwane, ucindezele isisindo phansi, eduze kwethempeli; misa isikhashana, bese kancane kancane ubuyisela isisindo phezulu kwekhanda lakho. Lowo ngummeleli.
Ungakwenza kanjani: Qala ukuma ubheke ebhentshini noma ezitebhisini, ubambe i-dumbbell esandleni ngasinye. Ngena ebhentshini noma ezitebhisini ngonyawo lwakho lwesokudla bese ucindezela isithende sakho ukusukuma. Donsa idolo langakwesobunxele ubheke esifubeni phezulu. Ukunyakaza okuphindayo kubuyela ekuqaleni. Lowo ngummeleli.
Ithiphu ye-Pro: Gcina ingaphakathi liqinile, gcina ukunyakaza kwakho kuhamba kancane futhi kuyalawuleka. Nciphisa isisindo semilenze engasebenzi ngangokunokwenzeka.
Kanjani: Lala ngomhlane uguqe ngamadolo izinyawo zakho zibheke phansi. Bamba i-dumbbell esandleni ngasinye, welula izingalo zakho phezu kwamahlombe akho, izintende zibhekene. Lesi isikhundla sakho sokuqala. Gobisa ingalo yakho yangakwesobunxele bese uyiphonsa eceleni kuze kube yilapho indololwane yakho yesobunxele ithinta phansi. Ingalo engenhla kufanele ibe ku-engela engu-45 degree emzimbeni. Shintsha ukunyakaza bese ubuyela ekuqaleni. Phinda ngakwesokudla. Lowo ngummeleli.
Kanjani: Qala ukuma ngezinyawo ububanzi nezibhakela zihlukane, amadolo agobile. Ncika phambili kancane, ubambe i-dumbbell esandleni ngasinye, izindololwane zakho zikwi-90 degree ezinhlangothini zombili. Cindezela ama-dumbbells emuva naphezulu ukuze uqondise izingalo bese ucindezela ama-triceps. Emuva ekuqaleni. Lowo ngummeleli.
Kanjani: Lala ubheke phezulu, umlenze wakho wesobunxele nengalo yelulelwe phansi, nge-engela engu-45 degree emzimbeni wakho. Gobisa idolo lakho langakwesokudla bese ubeka unyawo lwakho olucaba emethini. Bamba i-dumbbell esandleni sakho sokunene bese ubamba i-ribcage (indololwane igobile futhi isondele esifubeni). Lesi isikhundla sakho sokuqala. Phusha isisindo uqonde phezulu bese welula izingalo zakho ngaphezu kwesifuba sakho. Ngigqolozele ama-dumbbells, phonsela ngaphakathi ngentende yesobunxele, gingqa umgogodla ukuze uhlale. Manje, phakamisa izinkalo zakho phansi bese uphendulela umzimba wakho endaweni ephezulu yamapulangwe ngaphandle kokuvumela isisindo. Gcwalisa i-push-up, bese ubuyisela emuva ukunyakaza emuva ekuqaleni. Lowo ngummeleli.
Ithiphu yepro: Cabanga ukugoqa eceleni esikhundleni sokugoqa. Gcina izindwani zamahlombe ezingalo ezithwala isisindo zilungisiwe emuva naphansi.
Kanjani: Bamba ama-dumbbells ekuphakameni kwamahlombe, ngendololwane igobile, izintende zibhekene. Hlala emuva bese wehlisa okhalo lwakho endaweni yesikwele. Cindezela izinyawo zakho ukusukuma futhi, bese ucindezela isisindo ngaphezulu kwekhanda lakho bese uzungezisa isifuba sakho ngasohlangothini olulodwa. Buyela emuva ku-squat, bese uphinda ukucindezela bese ujija ngakolunye uhlangothi. Lowo ngummeleli.
Ithiphu ye-Pro: Zungezisa okhalweni ukuze usonte futhi uqondanise amahlombe nomgogodla wazo ukugwema ukusonteka kusuka emuva engezansi.
Isikhathi Iposi: Jul-23-2021