Imithambo ingalo dumbbells zabafazi - njani ukwenza loo nto?

Uqheliso lomsebenzi dumbbells ezandleni - kuba namankazana yeyona ndlela iphumelelayo ukwakha izihlunu kunye nokusekwa yomzimba wakhe. umthwalo amandla anjalo kuphucula imeko emzimbeni jikelele kwaye ikhuthaza nokwehla kobunzima. Enye iyure uqeqesho nale izixhobo msebenzi utshisa calories 400. Ngenxa dumbbells ungenza ntoni ku ejimini kwaye nasekhaya. dumbbells Weight ukuba abafazi babe amancinci - ubuninzi-2 kg. umzimba nganye lwenziwa kunye nenani ngokupheleleyo kophindo. Ukongeza, kuxhomekeke uqeqesho rhoqo kwabasetyhini ukuphucula ukutya, ezempilo, amathambo eyomeleleyo kwamathambo ekunqandeni.

imithambo ingalo benemizimba kwabasetyhini ziluncedo kakhulu. Strong, abafazi kwezemidlalo kakhulu amathuba ukuba owenzakeleyo, bayaqiniseka kwaye kusenokwenzeka ukuba ndidandathekile.

Ingalo ubonisa kunye dumbbells zabafazi

Sinikezela uluhlu omalunga:

1. Xa ukuma okanye Kuhlala kuyimfuneko ukuba Wayitsala uyibhekise kunye dumbbell, umzimba kufuneka kancinane ibheke phambili. Lo msebenzi lwenziwa imizuzu emibini ukuya kwemithathu, kuyo amasundu phezulu. Phinda into enye, ugcine nje izandla zenu iintende phantsi.
2. Babemile kufuneka phakamisa izandla zakho dumbbells uze ndizihlisele zamagxa, kwaye ngengqiniba kufuneka ibhekiswe. Phinda into efanayo, kuphela inganyityilikiswa ezandleni ngamaqela. Enye indlela ukuze uhlale ukuba umzuzu omnye ubuncinane.
3. Kwi sikhundla ehleli okanye ukuma iingalo emacaleni ukugoba iingalo zakho uze uzame ukubarholela sehlayo intloko.
4. Ngokuba lo msebenzi kuya kufuneka isitulo okanye esitulweni. Ungayami ngesandla esinye kwisiseko isitali, enye kunye dumbbell mabamxhome phantsi. Squaring emagxeni akhe, kufuneka siphefumla, phakamisa isandla sakho ukuba kwinqanaba esifubeni sakho phezu nomphunga - drop. Enye indlela ngokuba isandla ngalinye lenziwa kophindo ezilishumi.

Uqheliso lomsebenzi dumbbells kwabasetyhini kuba iingalo namagxa

Eyiyo kwakhona nezinye izinto ezenziwayo eziquka emagxeni kunye esinqeni.

1. Ukuma nkqo, kuyimfuneko ukuba ezandleni dumbbells baza babandulula iwe phantsi. Kuyimfuneko ukuba uphakamise wehlise emagxeni kuphela.
2. Ungqiyame phambili, izandla zakhe kunye umthwalo kufuneka iwe phantsi. Eyenziwa ngesandla ngokuvusa emacaleni, ngelo xesha kufuneka ayinakolulwa.
3. Emi ngqo ngemilenze ngaphandle kwaye bebambene ngezandla benemizimba ezantsi, kuyimfuneko agobe zombini iingalo kunye kubavelisela ukuba Ihlole.
4. Ukuba ku nesakhelo nkqo izandla umtshato esandleni, ukwenza engqinibeni flexion ne UPawulos izandla esifubeni.

imithambo ingalo dumbbells zabafazi "ukuhlamba French" uhlobo

Ukuze lo msebenzi, kufuneka ume nkqo uze ubeke iinyawo phezu 50-60 cm. Thatha dumbbells ubambe kubo kwinqanaba isifuba ezandleni bawela. Thatha umoya, kufuneka ufumane phantsi ukuze ethangeni ome emgangathweni. Emva ukukhupha umzimba elungi-. Xa indlela enye yokwenza 10 wahlala-ups.

Ingalo ubonisa kunye dumbbells zabafazi: tips and tricks

• umthambo rhoqo kufuneka luqulathe igama ukusebenzisa 3-4 ngeveki;
• umzimba lwenziwa ngesantya olucothayo kunye nolawulo rhoqo iintshukumo zabo;
• phakathi uqeqesho kufuneka ithathe usuku olunye off;
• umthwalo oluphuculweyo contraindicated kwabo abaphethwe uxinzelelo oluphezulu lwegazi;
• ngexesha umthambo kungcono ukuba unamathele inkqubo eyilelwe ngokukhethekileyo.