Ngoku kutshanje, ukusebenzisana kunye nabangqingili kubasetyhini baninzi kakhulu. Kulula ukuchaza: akusiwo wonke umfazi onethuba kunye nethuba lokutyelela iklabhu yezempilo, kwaye ukwenza i-classic gymnastics ekhaya kubonakala kungonelanelekanga. Ukongezelela, ukuqhutyelwa nge-dumbbells ukulahleka kwesisindo akudingeki ukuba utsalo-mali olubi kakhulu kwi-inventory, kwaye akunakwenzeka ukuyihlaziya.
Ukuzivocavoca kwesibhinqa kunye nama-dumbbells: uqobo
Ukuzivocavoca kwabasetyhini ngeendlela ezininzi kuhambelana nemigangatho yamadoda. Ukwahlukana kuphela kukuba isiqingatha esihle sabantu sisoloko sinomdla kwiindawo ezininzi, kwaye akunakulungiswa ukusebenzisa ubukhulu obukhulu. Cinga ngeempawu zokuzivocavoca kunye nabafazi abangenanto:
- Ibhinqa kufuneka likhethe i-dumbbell ukusuka kwi-2 ukuya kuma-5 kilogram nganye. Lo bunzima bunele ukwandisa umthwalo kunye nokuqinisa imisipha ngokuphumelelayo ngokuphindaphindiweyo. Kodwa ukudonsa izikali ezinkulu akuyimfuneko: amadoda akwenza ngokuhambelana nesondlo esikhethekileyo ukuze athole ama-reliefs amahle kunye nezihlunu ezininzi, kwaye akunakwenzeka ukuba ubeke olu njongo.
- Kwanele ukuba abesifazana bajongane nama-dumbbells ama-2 kuphela ngeveki ngeeyure eziyi-1-1.5. Amadoda, njengomthetho, adinga umthwalo wokusebenza rhoqo-kodwa ke umehluko ubangelwa kwakhona ngokwahlukileyo ngenjongo yeeklasi.
- Ukunciphisa ubunzima, abafazi bayacetyiswa ukuba bayeke ukutya iiyure ezimbini ngaphambi nangemva koqeqesho. Imizuzu engama-15 ngaphambi kokuba uqale ukusela indebe yekhofi esanda kuphuzwa ngaphandle kancinci kunye noshukela-oku kungumgubo oqhumayo wendalo.
- Abasetyhini bamele baqhube umsebenzo kunye nama-dumbbells kumacala, oko kukuthi. i-oblique imisipha yesisu (ukuma kunye neengqungquthela kwisandla sokunene, ujikeleze ngokucacileyo ukuya ecaleni, kwaye ngokufanayo kwecala lesibini). Lo msebenzi wesilisa esetyenziselwa ukwandisa inqeni ngokunyusa inani le-oblique muscle.
Le nto ebaluleke kakhulu ukwazi ngaphambi kokuba uqale ukusebenza. Khumbula - kubafazi kunye namadoda isiphumo soqeqesho oluqhelekileyo!
Ukuzilolonga kunye neengqungquthela zabasetyhini
Ngoko, sidlulela ngqo kwiinkqubo zokuzilolonga. Into ebaluleke kakhulu kule meko i-softness, ubukhulu benkqubela kunye ne tempo ephakathi.
Ukuzivocavoca imilenze kunye neentambo (ama-squats ane-dumbbells)
Ukuma, iinyawo ziphakanyiswe ububanzi bendawo, ezandleni zezithambile. Kancinci kancinci, udibanise izikhwebu emva, ukuya kwinqanaba le-right angle emadolweni, uze uhlame. Ngaba iiseti ezi-3 zamaxesha angama-15.
Ukuzivocavoca kwintambo yangaphakathi
Imile, imilenze ibanzi kunamahlombe, iisokhe ngokubanzi, kunokuba zizandla zee-bumbbells. Gcina umgca wakho wecala, ungaphantsi kangangoko kunokwenzeka, uze ubuye kwindawo yokuqala. Ngaba iiseti ezi-3 zamaxesha angama-15.
Ukuzivocavoca imilenze kunye neengxowa (ukudibanisa kunye nezidumbulu)
Ukuma, iinyawo zamagxa ahlukeneyo, uhlasele unyawo lwakho lokunene, ubeke unyawo lwakho onyawo kwizwane zakho. Yenza i-squat kule ndawo uze ubuyele kwindawo yokuqala. Phinda omnye umlenze. Ngaba iiseti ezi-3 zamaxesha angama-15.
Ukuzivocavoca kwiimisipha zangasemva (ukufa kunye ne-dumbbells)
Ukuma ngokuthe tye, amadolo aphethwe kancane, ezandleni zezithambile. Phambili phambili, welula i-dumbbells phakathi kweentsika. Ngaba iiseti ezi-3 zamaxesha angama-15.
Ukuzivocavoca kwemisipha yomzimba
Ukulala emlenzeni wakho emlanjeni ukwenzela ukuba izibhambathiso zakho zingathinti umgangatho, phumla imilenze yakho egobile phantsi. Ukukhupha izandla ngokuzenzekelayo kunye ne-dumbbells up, kwaye, ngokukhawuleza usasazeka, unciphise phantsi esifubeni. Ngaba iiseti ezi-3 zamaxesha angama-15.
Ukuzivocavoca ngeendlebe kunye neengalo
Ukuma ngokuthe tye, izandla kunye nezidumbulu ngaphantsi. Siphakamise ngokukhawuleza isandla esisodwa ngexesha elifanayo, ukuguqa kwi-elbow, fumana i-dumbbell emva kwakho. Ngelo xesha, pha kamisa isandla sesibini kwinqanaba lesifuba, uguqa umlenze. Isandla sakho izandla. Ngaba iiseti ezi-3 zamaxesha angama-15.
Olu bunzima obuyinto elula luyakunceda uhlale unesimo kwaye unike izihlunu umthwalo ofanelekileyo.