Ukuzilolonga kunye neendunduma zabasetyhini kuwo onke amaqela omzimba

Ukuziqhelanisa kunye nezidumbane zilula kwaye zisebenza. Zingasetyenziselwa ukusebenza kwezinye iindawo zomzimba. Olu hlobo lwempahla lukhona, kwaye lunokwenziwa kunye nezandla zakho okanye lutshintshe ngeebhotile eziqhelekileyo zamanzi.

Ukuzivocavoca ngezandla ezithembekileyo

Ngokuncediswa koqeqesho kunye nomthwalo owongezelelweyo, unako ukuqinisa imisipha kwaye ufumane uncedo oluhle. Ukongezelela, unako ukususa iipowuni ze-fat, uqinise kwaye ukwandise u-elasticity yolusu. Inkqubo yokuzivocavoca kunye ne-dumbbells kufuneka isebenze zombini ii-biceps kunye ne-triceps, ukuze zithole izandla ezintle. Ubuncinane ubunzima buyi-2 kg, kodwa kungcono ukusebenzisa izakhiwo ezihlaselayo ukuba bakwazi ukwandisa umthwalo.

Ukuziqhelanisa kunye neendlebe ze-biceps

Izandla zikhangeleka kakuhle, kufuneka usebenze isisiseko esisisiseko - i-biceps. Ukusebenza okusebenzayo kunye ne-bumbps for biceps, ezicetyiswayo ukuba zibandakanye uqeqesho lwakho:

1. Beka iinyawo zakho kumgangatho wesigxina, kwaye ugcine iingqungquthela ezikufuphi ngaphambili kwethanga. Umsebenzi ukuphakamisa i-dumbbell yesifuba ngokuguqa iingalo kwiingqungquthela. Ukwenza oku kuyimfuneko kwi-exhalation. Izandla ezisezantsi kwi-inhalation, emva kokulungisa indawo.
2. Ukuzilolonga okuqhelekileyo kukusetyenziswa kwe "Hammer", apho iimbumbulu zigcinwe kwicala elikufuphi. Ukwenza ibhola / ukwandiswa kweengalo, ukwenza ukunyakaza kuphela kwi-forearm. Kubalulekile ukugcina iingqamlezo zakho kufuphi nomzimba.

Ukuzilolonga kunye nezilwanyana ze-triceps

I-triceps ethathakayo kunye ne-weakened triceps yenza izandla zibi, ngoko kubalulekile ukulayisha le miscle ngexesha loqeqesho. Kule njongo i-exercising exercises kunye ne-dumbbells ekhaya kwabesetyhini iyona nto ibhetele:

1. Thatha i-dumbbells, ugxile kwisitho esingezantsi. Ukugxotha phambili, ukugcina umqolo wakho ngqo, kwaye ugobe imilenze yakho encinane. Iingqungquthela zibanjwe ngesifuba, ukwenzela ukuba amahlombe asemgceni ohambelana nomgangatho. Xa ubeke amahlombe akho, faka izandla zakho ekuphumeni. Ekugqibeleni, kufuneka wenze i-small stop kwaye ubuyele izandla zakho kwi-IP.
2. Ngomsebenzi olandelayo, isigxina kufuneka sibanjwe ngezandla ezimbini ngaphezu kwentloko. Ukubamba ngokuchanekileyo kubonakala kwisithombe. Ngokukhuphaza, vuthele umoya, kwaye emva kokulungisa indawo, lungisa izandla zakho ngokuphumayo.

Ukuzilolonga kunye nezidumbulu ze-dumbbells

Ekubeni amahlombe athola umthwalo xa enza izinto ezininzi ezisisiseko, umzekelo, i-push-ups, zilayishwa ngokwahlukileyo kanye ngeveki. Kunconywa ukuqeqeshwa okuyisiseko kunye nezidumbane ukuba zongezelelwe ngokugxeka:

1. Ngexa u eme ngokukhawuleza ubambe iidumbbells kufuphi namahlombe macala (jonga umfanekiso). Ukukhupha, lungisa izandla zakho, uphakamise iimpawu. Ekupheleni kwendawo, gcina, ukwandisa umthwalo kwaye uphinde uphinde ugobe izandla zakho.
2. Ukusebenzisa okulandelayo kunye nezidumbulu, kufuneka uzibambe phambi kwamathanga akho. Ukuhamba nge-trajectory ye-semicircular, pha kamisa izandla zakho ukuze ziphezu kwentloko yakho. Ukongeza kwimilenze, ezinye iinxalenye zomzimba azibandakanyeki emsebenzini.

Ukuzilolonga kunye nezidumbulu kwisifuba

Ngokuzivocavoca, ubukhulu bebele abukwazi ukunyuswa, kodwa buya kuqiniswa, okwenza kube mnandi. Oku kulandelwayo okulandelayo kunye nezidumbulu zezidumbu ze-pectoral ziyaziwayo:

1. Hlela kwibhentshi kwaye ubambe izibonda ezikufuphi esifubeni (iintendelezo eziphambili phambili). Ikhoneni elifanelekileyo kufuneka lenziwe kwinqanaba. Ukukhupha, ukulungisa iingalo zakho, kwaye emva kokulungisa indawo, buyela kwi-PI. Kubalulekile ukuba iidumbs zihamba ngendlela efanayo.
2. Ngaphandle kokuba ukhuphuke ebhentshini, gcina izandla zakho ngaphezu kwesifuba sakho, ubenqabile kancane kwiintambo zokuphepha ukuxinwa kwe-bicep eqinile, kwaye ubhekise izandla zakho ngaphakathi. Exhaling, yenza i-dilution ye-dumbbells, ulahla izandla zakho kwintlungu yokwelula esifuba. Ukuthatha umoya, pha kamisa izandla zakho kwakhona.

Ukuzilolonga ngomlenze

Imilenze emilenze yiphupha lamantombazana amaninzi, ngoko ke usebenzise ubunzima obukhulu xa uqeqeshwa, unokufezekisa umnqweno wakho ngokukhawuleza. Uqeqesho olusebenzayo kunye neendlebe ezinyaweni zakho kunconywa ukwenza rhoqo:

1. Ukuze usebenze umlenze, yenza lo msebenzi: gcina izibhambulu phambi kwamathanga. Vumela ukukhankanya okuncane kumqolo osezantsi nasemadolweni. Phambili phambili, ukondla i-pelvis, ubeke imilenze yakho kwindawo ehleliweyo. Gcina izandla zakho ngqo, kwaye uhambise iidumbbell ngendlela echanekileyo. Ukukhupha ngokukhawuleza, vuka.
2. Ukukhangela i-quadriceps, vuka ngokuthe ngqo, ubambe izixhobo zemidlalo. Inyathelo elinye inyawo phambili, izikwere phambi kwekona emadolweni ngama-90 degrees. Emva kokulungisa indawo, yisela inyawo lwakho wenze yonke into ngaphesheya.

Ukuzivocavoca kunye nezibhokhwe

Ukwenza izikhwebu ziqine, kubalulekile ukujongana nomthwalo owongezelelweyo. Iindlela ezifanelekileyo zokuzilolonga kunye nezidumbulu zezi zihlunu: izikwere kunye nokunyuka entabeni:

1. Ngaba ama-squats ngokusondeza i-pelvis kwaye ehla phambi kokuba amathanga afikelele kumgangatho. Kubalulekile ukuba umva ubukwe ngqo. Emva kokulungiswa kwesimo, vuka, uphumelele.
2. Yima kunye nezilwanyana phambi kwelitye okanye nayiphi na indawo ephezulu. Beka enye inyawo kwisithintelo kwaye, ukusikhupha kude, vuka, uphume. Xa ungenelela, umgca wokuqala umlenze omnye ke omnye. Yenza ngamacala amabini.

Ukuzivocavoca kwi-press kunye ne-dumbbells

Ukuze wenze isisu siphele kwaye sihle, kufuneka usebenze rhoqo kwiimisipha zogcino . Kukho ukuziqhelanisa okusebenzayo kunye nezidumbulu zezi zihlunu:

1. Beka isandla esisodwa kwiinqumlo zakho, kwaye kwelinye, ubambe isilumkiso (isundu kumzimba). Xa ukhenkcela, thabatha umthamo, ulungise indawo kwindawo ephezulu, kwaye ke, lungisa kwaye wenze okuphindaphindiweyo okulandelayo. Yenza yonke into eyahlukileyo.
2. Ukuze usebenze ngokulandelelana kunye nezigulane, ulala phantsi, uphakamise imilenze yakho. Beka izandla zakho. Phunyeza imilenze yakho kwaye uphakamise intloko kunye namagxa, ubeke iingalo zakho kwiinyawo zakho. Emva kokulungisa i-pose, yinciphisa umzimba kunye nezandla kwi-PI.

Ukuzilolonga kunye nezidumbulu kwimva

Ekuqeqeshweni, kufuneka ukuba kubekho ukusetyenziswa kwemisipha yomva, ebalulekileyo ekuphuculeni ngokulinganayo komzimba. Ukongezelela, umsebenzi osebenzayo unceda ukulibala malunga nentlungu kule ndawo kwaye uphucule ukuma . Ukuzilolonga kwimisipha yangasemva kunye nezidumbulu zifanelekile ukuqeqeshwa ehholo nasekhaya.

1. Khangela kancane imilenze yakho kwaye ugxilise phambili ukwenzela ukuba umva ngqo uphenduke kumgangatho. Phakamisa intloko, kwaye ugcine iingqungquthela ngezandla ezilumkileyo (iintendelezo kumnye nomnye). Izandla kuphela ezisebenza, kwaye umzimba kufuneka uhlale uhleli. Qinisekisa iidumbulu kumzimba, ubhekise iingqungquthela zakho. Emva kwekhefu elifutshane, faka izandla zakho phantsi.
2. Ukuze wenze oku kulandelwayo kunye nezidumbulu, hlala eduze kwebhentshi, ubeka emadolweni eguqa emadolweni, nangengalo. Kwesinye, bamba i-dumbbell, efuna ukuyifaka kwisifuba sakho xa ubeka ibhokhwe kufuphi nomzimba. Kubalulekile ukuba umzimba ungenasiphako, kwaye umsebenzi wenziwa ngokuphela kwesandla. Ukunxilonga, faka isandla sakho phantsi.

Ukuzivocavoca ngokugqithisileyo kunye nama-dumbbells ekulahlekeni kwesisindo

Zonke ezi zinto zingentla ziba yinxalenye yomsebenzi osebenzayo kuwo wonke umzimba kwaye unokuyenza ekhaya. Kukho iingcebiso ezininzi malunga nendlela yokubhala ngokufanelekileyo kwaye ufezekise kakuhle.

1. Okokuqala kufuneka usebenze ngokuzenzekelayo ngamabhinqa ngenxa yokulahleka kwesisindo, esithwala imisipha emikhulu, umzekelo, amatya okanye amathanga.
2. Kubalulekile ukukhetha ubunzima bee-bumbbells, ngoko ke ukuba umgomo kukunyusa umzimba, ngoko kufanele kube njalo ukuba kuya kwenzeka ukwenza ukuphindaphinda kwama-20-25, kwaye ukuba-ukwandisa umthamo we-muscle, u-8-10.
3. Umsebenzi ngamnye kufuneka uphindwe kwiindlela ezi-3-4, ngaphandle koko akuyi kusebenza kakuhle.
4. Gwema ukuhamba ngokukhawuleza nangokukhawuleza. Yenza konke ngokukhawuleza ukuze ukwazi ukuphazamiseka kunye nomsebenzi wezihlunu.
5. Ngaphambi kokuba wenze imisebenzi yokuziqhelanisa, kufuneka ulungiselele umzimba, apho imizuzu emihlanu kufuneka usebenze ngokufudumalayo : ukuguquka, ukujikeleza, intlambo njalonjalo. Ukuba umnqweno ulahlekelwa ngumzimba, ngoko usebenziso lomsebenzi ungasebenzisa nayiphi na imithwalo ye-cardio.
6. Kwiimisipha emva kokuba uqeqesho aluzange lwenze buhlungu, olubhekiselele ngokukhethekileyo ngosuku olulandelayo, kunye neziphumo ezilungileyo, kucetyiswa ukuba uqedele ukululalisa izihlunu ezifumene umthwalo.
7. Ungayisebenzisi yonke imihla, kuba izihlunu zifuna ixesha lokuphumla nokubuyisela. Isisombululo esihle kakhulu kathathu ngeveki. Ubude beesifundo esinye akufanele kudlule imizuzu engama-40.