Imithambo Dumbbell - usisiqinisekiso impilo nokuhlala

Ukuba awunalo ixesha okanye ukukwazi ukwenza ku ejimini, kodwa wena usafuna indlela ethile ukugcina umzimba wakho ukwimo elungileyo, ungenza ukwenza imithambo nasekhaya. Oku kuzakuvumela ukuba ukuphucula kuphela kwezihlunu kwaye balahle ngamanqatha ongaphezu kwemfuneko emzimbeni, kodwa ukuze besempilweni ngakumbi yaye ngaloo ndlela ekwandiseni ixesha lobomi. Iinkqubo ezahlukeneyo noqeqesho ekhaya namhlanje uyazi lukhulu, kodwa ukuba unayo iperi dumbbells, ngoko ukukhetha ilungileyo iya kuba imithambo nje dumbbell.

buhle

imithambo Dumbbell inenani yeenzuzo ezibalulekileyo, olo ke lulolona lubalulekileyo kubo - kulula kwaye akukho mfuneko yokuthenga izixhobo ezongeziweyo. Konke kufuneka baziqhelanise, - isikali dumbbells. Akukho mfuneko kakhulu nesithuba endlwini kwaye musa ukuba nasiphi na isondlo. Ukongeza, ukuba ziluncedo ukuba ubuninzi ukwazi ukuveza ngokuchanekileyo zonke iintshukumo zendalo ukuba umntu ngamnye eyenza ebomini babo. Kungenxa yoko le nto dumbbell usebenzisa zithandwa kakhulu kumazwe ahambele phambili. Ingasetyenziswa zombini njenge umthambo kusasa, kwakunye noqeqesho olupheleleyo amaqela kwezihlunu ezahlukeneyo.

Iiklasi zabafazi

Abasetyhini dumbbell ukusebenza kuba slim ngakumbi toned. Kuye eziliqela iimpawu - enempembelelo enkulu unika mithambo onale inani elikhulu ngokwaneleyo kophindo (malunga 15-20). Ngo ngenye imini yoqeqesho, kungakuhle ukwenza umthambo ukuze zonke izihlunu umzimba kunye dumbbells akufuneki ibe nzima kakhulu. Kuba namankazana, lo mgaqo engundoqo noqeqesho kufuneka ibe uqeqesho ophezulu ekubuyeni, ngenxa ngemvelo yokuba singapheli kakhulu.

Imisebenzi Dumbbell amadoda

imithambo Dumbbell for waqondisa abantu zombini ukugcina kwezihlunu, yaye ikhulise-up zihlunu ngaxeshanye kunye eziko ngamanqatha kwemfuneko. Amaninzi, injongo umntu uba iseti kwemisipha mass, yaye oku kufuna dumbbell onzima. Ngoko kunqweneleka ukufumana abantu oonokrwece inokuwa kunye iikeyiki eyongezelelweyo ngokwaneleyo.

Ewe, kungcono ukwenza iintlobo ezininzi ezahlukeneyo noqeqesho. Ngokomzekelo, umntu kufuneka bazinikele imithambo uqeqesho lokuba izihlunu zomzimba eliphezulu, lo gama enye - kuba emazantsi. Loo ngokwahlukana iya kuba nempumelelo ngenxa yokwanda ubunzima kwezihlunu.

Uqeqesho emva kweminyaka 40

Xa iminyaka emashumi mane ubudala indoda yamgxotha umkayo, phesheya, ezinye utshintsho ukuqala emzimbeni wakhe. Ngenxa yoko, kuyondelelaniswe zenqanaba testosterone becala tsakisi, yaye oku kuquka ukonakala kweendlela ithoni izihlunu kunye emzimbeni jikelele. Le ndoda ibe mandundu iwe kakuhle ukulala, kwaye isantya nethe, ukuze umzimba uqala ukugcina amafutha esebenzayo ngakumbi.

Dumbbell ubonisa abantu abangaphezulu kweminyaka 40 ejoliswe lokubuyisela imigangatho efanelekileyo hormone nempilo jikelele. It normalizes ukusebenza zonke iinkqubo omzimba, ingakumbi sentliziyo. uqeqesho ngendlela kunye dumbbells nakanjani ukwandisa ubude kunye nomgangatho wobomi wonke umntu, kungakhathaliseki ubudala.

asebenzisa dumbbell Complex

Namhlanje, kukho amakhulukhulu iintshukumo ezahlukeneyo ezinokuthi Zenziwe dumbbells ukuba basebenze ngaphandle iqela kwezihlunu elithile. Yemidlalo amaWisile abandakanyeke ukuba iqanjwa le mithambo izakhiwo dumbbell eyenzelwe iinjongo ezahlukeneyo. Ezinye zazo esilishumayelayo kweli nqaku.

Kubalulekile ukukhumbula ukuba kuyimfuneko kukukhetha ngokwaneleyo ubunzima dumbbell kunye nenani kophindo ixhomekeke ngokupheleleyo kwi imeko yakho yaye injongo ofuna ukuzenza. Phambi kokuqala koqeqesho qiniseka akakhululeki, ukuthintela ukwenzakala kunokwenzeka. Ukuba uvumela ubushushu emoyeni, vula ifestile kwigumbi waba ukufikelela simahla kwe-oksijini.

An iseti engumzekelo beemvavanyo ukufana oku:

1. Uqeqesho kwi umzimba:

• Squats benemizimba emagxeni / amacala omzimba - 5 iiseti uphinda 10-12.
• ukutsibela zodidi kunye dumbbells / ukutsibela ehamba - 3-4 iiseti koboniso lwe-10.
• Kukho - 3 iiseti koboniso lwe-12.
• Ups ezinzwaneni - 3 iiseti kophindo 15-20.

2. Uqeqesho kwi umzimba eliphezulu:

• Link dumbbell / dumbbell audio kwi ithambeka - 4 iiseti uphinda 10-12.
• Chest Press elele / ukuxutywa - 4 iiseti uphinda 10-12.
• Mahy dumbbell yokuxazulula emi / kwi axis - iiseti 3 uphinda 12-15.
• Ukugoba ingalo dumbbell - 3 iiseti kophindo 10-12.
• ingalo Extension nge dumbbell ngoxa wayehleli ngenxa intloko / kwi ithambeka / elele - iisethi 3 kophindo 10-12.

Musa ungaveli bakhuphela ezintsonkothileyo. Oku kuphela umzekelo omnye iinketho ezininzi zoqeqesho. Khetha ezo zokuziqeqesha lula kakhulu kwaye ezifanelekileyo kuwe. Zama wena uthanda nge dumbbells. Okanye musa ukuza nowabo.

Eyona nto ibalulekileyo - kukuzibandakanya umthambo rhoqo kwaye utshintshe ngamaxesha, okanye imilo ukuphunyezwa zabo, ukuze izihlunu unako ukusebenza kwiikona ezahlukeneyo.