Ngenxa yenkolelo-mfundiso yokuba iyimfuneko nje ukuba ithathe imithwalo eyongezelelweyo, indlela yokukhula ngokukhawuleza ngayo izihlunu kwaye ube ngumntu onjengeSchwarzenegger, kuphela kwi-skirt, abaninzi banesibindi sokuzivocavoca ngamandla. Enyanisweni, ukudala izihlunu zokunceda udinga ubuninzi bezondlo kunye nokutya okhethekileyo, kodwa akukho ndlela elula yokuzivocavoca nge-dumbbells ezi-2 kg.
Zingaphi iikhalori ezenza iimvavanyo zasekhaya kunye neendleko zeendleko?
Nangona ukuba ukusetyenziswa okufanelekileyo kunye nezidumbulu zilula, zandisa ukusetyenziswa kweekhalori, xa kuthelekiswa nokuzivocavoca ngaphandle kwemigqomo. Iyure yoqeqesho kunye ne-dumbbells 1.5-2 kg nganye iya kutshisa malunga neekhalori ezingama-400.
Ukuze le nto ikusebenzele yona, kufuneka usebenze rhoqo ekuseni ukuhamba imizuzu eyi-15-20, okanye yenza kathathu ngeveki, kodwa imizuzu engama-60.
Ukuqhuba ukuqeqeshwa okusebenzayo kunye nezidumbane zingabakho iindlela ezimbini: i-slower, i-anaerobic, ekwakheni ubunzima besisundu, kwaye ngokukhawuleza, i-aerobic, ngamafutha atshisayo. Emva kokuphucula umlinganiselo wakho ngokufanelekileyo, ukunciphisa ubunzima, unokwenza okufanayo, kodwa sele udala ukuxhaswa kwemisipha.
Ekuhambeni koqeqesho, ngolunye usuku uya kuphawula ukuba i-dumbbells ilula kakhulu-lo mqondiso ukuba kufuneka ukwandise inani lokuphindaphinda okanye ukwandisa ubunzima, kuba umzimba awuyi kukhula ukuba umthwalo awunzima kuwe.
Inkomfa yokuzivocavoca kunye neengqungquthela ekhaya
Ukuze ufumane iindlela ezifanelekileyo zokuzilolonga kunye nezidumbulu, kufuneka ukwazi kakuhle oko ufuna ukufezekisa. Ngokomzekelo, ukuba ufuna kuqala ukuqinisa iintsimbi zakho kunye neenqatha, kufuneka wenze ukuhlaselwa kunye nezikwere ngeziqhekeza. Ukuba isisu sibaluleke kakhulu, ke sitshintshe. Ukuba ufuna ukuphumelela, ukulahleka kwesisindo kunye nezidumbane kufuneka zifake yonke indawo ebalulekileyo kuwe.
Yenza zonke izivivinyo ezichazwe kwiindlela ezintathu zokuphindaphinda kwama-8-12. Ukuba oku kulula kakhulu, ubungakanani bunokwandiswa:
- Yenza nayiphi na imfudumalo- mzekelo: umzekelo, imizuzu eyi-8-10 isebenza kwindawo okanye intambo.
- Ukuzivocavoca kumahlombe . Emile, imilenze ibanzi ububanzi bubanzi, iingalo ziyancipha. Thatha i-dumbbells ezandleni zakho kwaye uphakamise uze unciphise amahlombe akho ngesigqi.
- Ukuzivocavoca nge-triceps . Emile, iinyawo zibubanzi begxalaba, iingalo ziyancipha kwaye ziboshelwa kwiingqungquthela, ezandleni zezithambile, umzimba uphazamise phambili. Ungaguquli iingalo zakho ukuba ulungele ngokugcwele, wenze ukunyakaza kuphela kwiindleko zeelbow.
- Ukuzivocavoca kwi-bicep. Ukuma, imilenze ye-width-width apart, iingalo ziyancipha, zincinci ezandleni zabo. Ukugoba ngeengcamango zakho iingalo kwiingqungquthela, ngaphandle kokuguqula indawo yeengqungquthela.
- Ukuzivocavoca kwi-press . Uxoxe emhlane wakho, imilenze iqonde, iingalo kunye neziqhwala esifubeni sakho. Gxotha i-casing evela kumgangatho. Phinda ngomilenze ekhwebukileyo.
- Ukuzivocavoca ngamatye . Ukuma, imilenze ibanzi kunamahlombe, iingalo ziyancipha, zincinci ezandleni zabo. Ngaba izikwere, ukudonsa ipilvis phambili, kwinqanaba lama-90 degrees.
- Ukuzivocavoca ngeenyawo . Yenza ukuhlaselwa kweklasi kunye nezindlebe ezandleni zakho.
- Ukunxibelelana . Hlala phantsi, imilenze ngaphandle. Hudula izandla zakho kuqala ngomlenze owodwa, ke ukuya kwenye, ngoko-ukuya kwiziko. Emva koko ulale emhlane wakho uze ubambe iingalo kunye nemilenze kwiindlela ezahlukeneyo.
Ukuziqhelanisa kunye nabangqingili akufanele kwenziwe ngokukhawuleza nomthwalo omkhulu: zama okokuqala ukwenza inombolo encinci yokuphindaphinda okanye iindlela. Abaninzi bakholelwa ukuba kunceda ukwenza uhlangothi oluya kumacala ngamacwecwe. Kodwa oku kungaphezulu komsebenzi womntu, kwaye kuhloswe ukupompa izihlunu ezisisigxina, ezibonakala zivulela ulini. Ngoko ke, ungabandakanyi kwiinkqubo zakho ezinzima ngokuziphosa okanye ukungazi.