Uyenza kanjani i-Dumbbell yezoMkhosi

Umxholo

• Ingcebiso
• Imiyalelo yenyathelo ngenyathelo
• Ndandihleli phantsi ndicofa umkhosi
• Ukuma kwe-dumbbell yomkhosi
• Yima kwindawo emileyo
• Iingcebiso kwifom
• Qinisa i-abs yakho kunye ne-glutes
• Zama izikhundla ezahlukeneyo zezandla
• Jonga phambili kwaye ugcine intamo yakho iqonde
• Vumela ibhentshi likuxhase
• Khupha phezulu
• Ukuba umqolo wakho ujikeleza, phakamisa ubunzima obulula
• Ukuba uyajikeleza, phakamisa ubunzima obulula
• Yenza uxinzelelo lomkhosi we-dumbbell lube nzima
• Imithombo yeendaba yezomkhosi ngaphandle kweentsimbi
• Ukuthatha

Ukongeza ukonyusa ubunzima kwinkqubo yakho yoqeqesho yeyona ndlela ilungileyo yokwakha amandla, ubunzima bemisipha kunye nokuzithemba.

Olunye umthambo onokukhetha kuwo kukushicilela emkhosini. Esi sisishicileli esingaphezulu esijolise ikakhulu ezingalweni nasemagxeni kodwa sinokuqinisa isifuba kunye nezihlunu ezingundoqo.

Njengalo naluphi na uhlobo lokuzivocavoca umzimba, ukuqonda ubuchule obuchanekileyo kunye nokugcina ifom efanelekileyo inokunceda ukuthintela ukwenzakala.

Ingcebiso

Iidumbbells zivumela uluhlu olungaphezulu lokuhamba kunentsimbi kwaye ngamanye amaxesha kulula kumalungu.

Imiyalelo yenyathelo ngenyathelo

Abanye abantu banabaqeqeshi babo abanokubacebisa ngeendlela ezichanekileyo zokwenza imithambo eyahlukeneyo. Ukuba awunayo umqeqeshi, nantsi indlela yokugcwalisa indawo yokuma kunye nokuma kwe-dumbbell yomkhosi ukuze ufumane iziphumo ezilungileyo.

Uya kudinga isibini see-dumbbells kunye nebhentshi ethambekileyo yokwenza umatshini wokushicilela we-dumbbell.

Ndandihleli phantsi ndicofa umkhosi

Bamba i-dumbbells ezimbini kwaye uhlale ebhentshini elithobekileyo. Qinisekisa ukuba umva webhentshi usekwe kwi-90-degree angle.

1. Nje ukuba uhleli, phumla idumbbell enye ethangeni ngalinye. Hlala nomqolo wakho osezantsi ngokuqinileyo ngasemva kwebhentshi. Gcina amagxa akho kunye nomqolo ngokuthe tye kangangoko kunokwenzeka.
2. Phakamisa iidumbbell ezivela emathangeni akho kwaye uzizise ekuphakameni kwamagxa. Ukuba uneedumbbell ezinzima, phakamisa amathanga akho ngexesha elinye ukunceda ukuphakamisa iidumbbell. Ukuphakamisa i-dumbbell enzima ngengalo yakho kuphela kunokubangela ukwenzakala.
3. Ngeedumbbells ekuphakameni kwamagxa, jikelezisa iintende zakho ukuze bajonge phambili. Ukuba ukhetha, unokugcwalisa i-dumbbell cinezela ngeentende zakho ezijonge emzimbeni wakho. Qiniseka ukuba iingalo zakho zijolise emhlabeni.
4. Qalisa ukucinezela i-dumbbells ngaphezulu kwentloko yakho de kube iingalo zakho zanda ngokupheleleyo. Bamba ubunzima obungasentla kwentloko yakho okomzuzwana, kwaye unciphise iintsimbi zibuyele kubude begxalaba.
5. Gcwalisa inani elifunwayo lokuphindaphinda. Ukuba usaqala, qala ngeseti ye-1 ukuya kwe-8-10 ye-reps.

Ngakumbi malunga nendlela yokwenza i-dumbbell yomkhosi ohleli phantsi, ekwabizwa ngokuba kukuhlala phantsi, jonga le vidiyo:

Ukuma kwe-dumbbell yomkhosi

Ukugcwalisa umatshini wokushicilela omileyo we-dumbbell kuyafana nokugcwalisa umshicileli ohleli phantsi. Umahluko ophambili yindlela obeka ngayo umzimba wakho.

1. Goba phantsi ngamadolo ukuze uthathe iidumbbell.
2. Yima ngeenyawo zakho ububanzi begxalaba ngaphandle kwaye uphakamise i-dumbbells kubude begxalaba. Iintende zakho zijongana phambili okanye kumzimba wakho.
3. Emva kokuba unesimo esifanelekileyo, qalisa ukucinezela i-dumbbells ngaphezu kwentloko yakho de kube iingalo zakho zanda ngokupheleleyo. Bamba esi sikhundla okomzuzwana, emva koko ubuyisele iidumbbells kubude begxalaba.
4. Gcwalisa inani elifunwayo lokuphindaphinda. Ukuba ungumqali, qalisa nge-1 set of 8-10 8-10.

Yima kwindawo emileyo

Unokusebenzisa imeko eyahlukileyo. Thatha inyathelo elincinci ukuya phambili ngonyawo olunye. Ukuma ngokuqinileyo ngeenyawo zombini, ngamadolo omabini agotyiweyo, gcwalisa i-dumbbell press.

Iingcebiso kwifom

Ukongeza kwiziseko zendlela yokugcwalisa umatshini wokushicilela we-dumbbell, kubalulekile ukuqonda ifom echanekileyo.

Qinisa i-abs yakho kunye ne-glutes

Ukuthintela ukwenzakala kumqolo kunye nentamo yakho esezantsi, gcina ii-glutes zakho kunye ne-abs enesivumelwano njengoko ugcwalisa i-dumbbell press.

Zama izikhundla ezahlukeneyo zezandla

Abanye abantu bagcina iintende zabo zijonge phambili ngalo lonke ixesha ngelixa bephakamisa, kwaye abanye bakhetha ukuba iintende zabo zijongane nemizimba yabo.

Unokuqala kwakhona ngeentende zakho zijonge emzimbeni wakho kwaye ujikeleze kancinci izandla zakho xa ucinezela i-dumbbells ngaphezulu kwentloko yakho, ukuze iintende zakho zijongise phambili. Kubalulekile ukwandisa ngokupheleleyo iingalo zakho ngaphandle kokutshixa iingqiniba zakho.

Jonga phambili kwaye ugcine intamo yakho iqonde

Ungakuphepha ukwenzakala ngokugcina intloko nentamo yakho ithe nkqo ngelixa ugqibezela umthambo.

Vumela ibhentshi likuxhase

Ukusebenzisa ibhentshi elithobekileyo kunceda ukuthintela ukwenzakala ngelixa ugcwalisa i-dumbbell yomkhosi ohleli phantsi. Ibhentshi lixhasa umva ongezantsi, ugcine ulungile. Ungawugqibi lo msebenzi kwisitulo esingenamqolo.

Khupha phezulu

Ukuphefumla ngokufanelekileyo nako kubalulekile. Inokuphucula ukujikeleza njengoko usebenza kwaye uphucule ukusebenza kwakho.

Xa ugqiba ukuhlala phantsi okanye ukuma kwe-dumbbell press, phefumula njengoko utsala ubunzima emzimbeni wakho kwaye uphefumle njengoko utyhala ubunzima ngaphezulu kwentloko yakho.

Ukuba umqolo wakho ujikeleza, phakamisa ubunzima obulula

Abanye abantu benza impazamo yokujikeleza umva wabo osezantsi xa bephakamisa ubunzima. Oku kubeka uxinzelelo olukhulu kumqolo ongezantsi kwaye kunokubangela ukwenzakala. Ukuthintela ukujikeleza umva wakho, ungasebenzisi ubunzima obunzima kakhulu.

Ukuba uyajikeleza, phakamisa ubunzima obulula

Kuya kufuneka uphephe ukujiwuzisa okanye ukugungqa umzimba wakho ngelixa uphakamisa ii-dumbbells ngaphezulu kwentloko yakho. Ukunyikinya okuninzi kubonisa ukuba ubunzima bunzima kakhulu, obunokukhokelela ekonzakaleni.

Yenza uxinzelelo lomkhosi we-dumbbell lube nzima

Ukuba uziva uhleli okanye umile e-dumbbell yomkhosi cinezela kulula kakhulu, unokwenza kube nzima ngakumbi ngokwandisa ubunzima. Musa ukuba nzima kakhulu ngokukhawuleza. Ngokuthe ngcembe bonyuse ubunzima ukwakha unyamezelo, ukomelela, kunye nobunzima bemisipha.

Ukuba ugqibile ngokuhlala oomatshini bokushicilela be-dumbbell, ukutshintshela kumatshini wokushicilela omileyo kunokwenza ukuba umthambo ube nzima. Xa umile, ubandakanyeka kwimisipha emininzi yokulinganisa kunye nokuzinza.

Ukongeza, endaweni yokuphakamisa iingalo zombini phezu kwentloko yakho ngaxeshanye, zama ukuphakamisa ingalo enye ngexesha.

Kwelinye icala, ukuba umshicileli we-dumbbell womkhosi unzima kakhulu, unokwenza kube lula ngokusebenzisa ubunzima bokukhanya.

Imithombo yeendaba yezomkhosi ngaphandle kweentsimbi

Akusoloko ufuna iidumbbells ukwenza umatshini wokushicilela emkhosini. Ungasebenzisa ibhendi yokumelana endaweni yoko.

Ukuqala, yima ngeenyawo zombini kufutshane neziko lebhendi. Ngelixa ubambe isiphelo esinye sebhendi kwisandla ngasinye, zisa isiphelo obambe kuso ukuphakama kwamagxa ngeengalo zakho kwi-90 degree degree. Ukusuka apha, phakamisa izandla zakho ngaphezu kwentloko yakho kude kube neengalo zakho zolule ngokupheleleyo.

Ukuba ukhetha, unokwenza umshicileli wezomkhosi nge-barbell.

Zombini ezi ntlobo zobunzima zinceda ukonyusa ubunzima bemisipha, kodwa i-barbell inokwenza kube lula ukuphakamisa ubunzima obunzima xa kuthelekiswa ne-dumbbell. Ubunzima obunzima banceda ekwakheni izihlunu ngokukhawuleza.

Ukuthatha

Umshini wokushicilela we-dumbbell ngumsebenzi obalaseleyo ukuba ukhangele ukwandisa ubunzima bemisipha kunye namandla kwiingalo zakho, emagxeni, kwisiseko, nasesifuba.

Njengawo nawuphi na umthambo wokunyusa ubunzima, ubuchule obufanelekileyo kunye nefom zibalulekile kwiziphumo ezilungileyo kunye nokukhusela ukulimala.