Umsebenzi onzima kakhulu onokuwenza ngeDumbbell enye

Umxholo

• Ukuwa kweDumbbell
• Umlenze omnye we-Hip Thrust
• Icandelo eliphambili leendaba
• Ukubuyela umva kwiLunge ephezulu
• Ukulawulwa kweRussian Twists
• I-single-Arm squat icocekile
• Uphengululo lwe

Uyazi ukuba umzuzu okhulayo xa ungasifumani esinye isiqingatha sesibini se-dumbbell ngenxa yokuba abanye abahamba ngokuzilolonga bengacoci emva kweeseti zabo? (UGH.)

Ngoku, awuzukulinda ujikeleze ukuze ivele: Ungafumana i-kickass Workout nge-dumbbell enye kunye nokuzivocavoca kwisekethe evela kwingcali yomzimba uJen Widerstrom (inenekazi eliyingqondi emva kweentsuku ezingama-40 zoCwina uMngeni weeNjongo zakho). Olu qeqesho lwakha inani lakho lokuphindaphinda kwaye ludibanisa amandla athe tye kunye namandla omzimba opheleleyo ashukumisela ekubeni ungakhi izihlunu kuphela kodwa ufumane nokumpompa kwentliziyo yakho. (Leyo yenye yezinto ezininzi zoqeqesho lwesekethe.)

Ngaba ucinga ukuba uza kumceli mngeni? Thatha i-dumbbell kwaye uhlabe. (Emva koko, faka i-abs yakho kuvavanyo kunye neyona nto inzima yokusebenza.)

Ingaba isebenza kanjani: Sebenza kwisekethe yokuzivocavoca, ukwenza i-3 reps nganye ngexesha leseti yokuqala, i-6 reps nganye ngexesha leseti yesibini, kunye ne-9 ye-reps nganye ngexesha leseti yesithathu.

Uya kudinga: I-dumbbell yesisindo esiphakathi kunye ne-dumbbell yobunzima obunzima

Ukuwa kweDumbbell

A. Ukulala ngobuso ngamadolo akhombe esilingini nasezinyaweni phantsi. Bamba i-dumbbell enzima ethe nkqo esifubeni ngeengalo ezisongelwe kuyo, iminwe ijongise ubuso.

B. Exhale kwaye usebenzise izihlunu zesisu ukuphakamisa iintloko zentloko kunye namagxa emhlabeni. Isenokuba ziisentimitha nje ezimbalwa; qiniseka ukuba i-abs iyawenza umsebenzi.

C. Ukungenisa kunye nokunciphisa intloko kunye namagxa ngokukhawuleza ukubuyela kwindawo yokuqala.

Yenza i-3, 6, okanye i-9 reps.

Umlenze omnye we-Hip Thrust

A. Lala ujonge phezulu, amadolo ajonge kwisilingi kwaye izithende zicinezele emgangathweni uphakamise iinzwane. Ukulinganisa i-dumbbell yesisindo esiphakathi kwelinye icala ngaphezulu kwesinqe sasekunene, cinezela ingalo yasekhohlo emgangathweni, kwaye wandise umlenze wasekhohlo kwikona yangaphambili yegumbi ukuqala.

B. Exhale kwaye ucinezele kwisithende sokunene ukuze uphakamise i-hips phantsi, udibanise i-glutes ukwandisa i-hip phezulu, ugcine umlenze wesobunxele uphakanyisiwe.

C. Ukuphefumla kwaye unciphise kancinci isinqe ukuze ubuyele kwindawo yokuqala.

Yenza 3, 6, okanye 9 reps. Phinda kwelinye icala.

Icandelo eliphambili leendaba

A. Yima ushiye i-hip-width ububanzi kunye ne-dumbbell enye enzima irajwe ngokuthe tye phambi kwesifuba, isiphelo esinye kwisandla ngasinye ingqiniba ijongise ezantsi kwaye iqinile ezimbanjeni.

B. Exhale ukucofa i-dumbbell ngaphezulu, izandla ngokuthe ngqo emagxeni. Gcina undoqo ubandakanyekile kwaye ungavumeli iimbambo zivuthe.

C. Faka kunye nokuhlisa ngolawulo ukubuyela kwindawo yokuqala.

Yenza 3, 6, okanye 9 reps.

Ukubuyela umva kwiLunge ephezulu

A. Yima ngeenyawo ububanzi be-hip-width ngaphandle kunye ne-dumbbell esandleni sasekunene. Rakha ngokukhuselekileyo i-dumbbell ukuya egxalabeni lasekunene kwaye ucinezele ngaphezulu, isihlahla sijonge phambili ngesandla sibekwe ngqo phezu kwegxalaba ukuze siqale.

B. Ukugcina ukubandakanyeka okuphambili, ukungenisa ngaphakathi ukubuyela umva ngonyawo lwasekunene, ukwehla de amadolo omabini abe zii-angles ezingama-90.

C. Exhale ucinezele kunyawo lwangaphambili kwaye ubuyele kwindawo yokuqala, ukugcina umxholo ubandakanyekile kulo lonke intshukumo.

Yenza i-3, 6, okanye i-9 reps. Phinda kwelinye icala.

Ukulawulwa kweRussian Twists

A. Hlala phantsi ngomzimba uhleli malunga ne-45 degrees, imilenze yolulwe ngamadolo egobile kancinci, kunye nezithende zokuphumla phantsi. Bamba i-dumbbell enzima ethe nkqo phambi kwesifuba ngezandla zozibini ukuqala.

B. Ukugcina ukubandakanyeka okungundoqo, ujikeleze kancinci umzimba ukuya ngasekunene, ukunciphisa i-dumbbell iisentimitha ezimbalwa ukuya emgangathweni.

C. Buyela kwiziko, emva koko uphinde, ujikeleze kwelinye icala. Yiyo i-1 rep.

Yenza i-3, 6, okanye i-9 reps.

I-single-Arm squat icocekile

A. Yima ngeenyawo ububanzi kunobubanzi bamagxa ngokuhlukana, ubambe i-dumbbell esandleni sasekunene phakathi kwemilenze, intende yesandla ijonge ngasekhohlo.

B. Gobisa amadolo kancinci, emva koko wandise inyonga kunye namadolo ngokucoca i-dumbbell ukuya kwindawo ebekiweyo ngaphezulu kwegxalaba lasekunene, kwangoko ukwehla kwiskwere.

C. Cinezela phakathi konyawo ukuze ume. Misa okwesibini, emva koko wehle ubunzima kwakhona phakathi kwemilenze ukuqala kwangoko ukuphindaphinda.

Yenza 3, 6, okanye 9 reps. Phinda kwelinye icala.

Uphengululo lwe