Unyawo usebenzisa kunye dumbbells: squats, ukutsibela. Iqela lemisebenzi, ukusebenza indlela, iingcebiso

Eziphambili umzimba isiqabu ngoku ufuna ukuba umntu ngamnye. Beautiful imisipha usoloko ufuna ukubonisa kwabanye, kodwa hayi wonke umntu uyazi ukuba yokwakha njani kakuhle. Amaninzi, bobabini abasetyhini kunye namadoda ukuqeqesha umzimba ephantsi, njalo ngokukodwa eyenzelwe bantu ukusebenzisa imilenze kunye dumbbells. Bangakwazi kwenziwe mhlawumbi ejimini okanye uwedwa ekhaya.

Imisebenzi olusebenzayo ezinyaweni kunye dumbbells

Iimbaleki abanamava, Kakade ke, siyazi ukuba indlela yedwa ngokuzicelela inkqubo efanelekileyo esekelwe kwi ngamandla akho. Oku ngokuyimfuneko iquka imithambo umlenze kunye dumbbells, apho unako umnini iinyawo chic.

Beginners Kwakhona abayazi into ungakwenza oko ngaphandle koncedo ziingcali abakwazi ukumelana. Ukuze yokumpompa up izihlunu imilenze, banakho ukuya ejimini, kodwa eli ithuba asiyiyo yonke kukho, ke, kule meko, ufuna uluhlu ikhaya olulandelenayo kuba iinyawo kunye dumbbells. Ngasezantsi ukhetho ilungileyo, nesetyenziswa iimbaleki kuphela abatsha, kodwa abanamava ngakumbi. Oku kuquka zokuziqeqesha basebenza kumaqela kwezihlunu ezahlukeneyo. Kuba ukuphunyezwa kwayo kuya kufuneka ukuba uthathe dumbbell, mat, impahla ekhululekile, uze ubeke bucala ixesha lokuba iiklasi.

ashushu-up

Ingongoma ebalulekileyo kakhulu phambi kokwenza naziphi na imithambo umlenze kunye dumbbells ekhaya ifudumele. Kuthatha akukho ngaphezu kwemizuzu eli-15, ngoko ukuphulukana nayo nayiphi na imeko engenakwenzeka. Xa ukuzilolonga kufuneka iquke:

• Ukunkcunkca kwindawo okuyo ukuze umzuzu omnye namadolo wamvusa;
• ezikhundleni luhamba ngesantya esincomekayo kakhulu malunga 10 uyehla phambili;
• enye esinokukhatyelwa iinyawo zabo phambili, emacaleni kunye umva;
• 20 ekhwela nakubhontsi ngaphandle ubunzima engaphezulu;
• I elula standard (emi uhleli);
• "Isikere" ime (ngokwenza enye inyathelo yonyawo phambili kunye nezinye umva, kufuneka uzihlele kwi jump).

Emva kokuba igqityiwe inkqubo efudumeleyo-up, ngoku lixesha lokuba ukuqalisa ukwenza imithambo umlenze kunye dumbbells. Isakhiwo olandelayo iquka ukutsibela, squats, kwakunye umthambo eziliqela ezongezelelweyo abalugqibayo uqeqesho, ukunika ithamo yokugqibela umthwalo kwemilenze.

ukuhlasela Bulgarian

Ababeqala ukuba bazi kancinane lo msebenzi, ngoko ke kunqabile ukuba akwazi ukuyenza ukutsibela na dumbbells yale hlobo. Kulo mzekelo, kweqokobhe zithwele izihlunu target.

Ukuze enze kuyafuneka ukuba sikhe dumbbell ezandleni zenu, ubuyele kwesitulo iflethi okanye esitulweni uze wenze linyathelo phambili ngomlenze omnye, yaye unyawo nokonyuka yesibini kufuneka abekwe esitulweni okanye esitulweni. Umlenze axhasayo kufuneka bent kancinane kwi edolweni, ngasemva kufuneka zigcinwe ngqo, uze ujonge lonke ixesha ukuthumela kunye.

Thatha umoya, kufuneka chu awe phantsi gama uyigobayo emlenzeni inkxaso, kwaye ngexesha elinye tilting umzimba phambili. Kwanala ke indawo apho inkxaso ethangeni umlenze ome emgangathweni. Koko uwukhuphe yaye kufuneka kuvuka, kodwa hayi kanye ngokupheleleyo kwamadolo.

Kwiveki yokuqala woqeqesho kwabasaqalayo baya kwanela ukwenza 8-10 kophindo ngo-2-3 iiseti. Xa baya kuba lula ukuba enze, kuyimfuneko kukwandisa inani kophindo ye-5.

ukutsibela side

Ukuzilolonga, esebenza ngokugqibeleleyo ngaphandle quadriceps ethangeni, kubalulekile kakhulu hayi kuphela ukwakhiwa iimilo ezinkulu, kodwa nokomeleza inkqubo musculoskeletal.

Njengoko Kumsebenzi ongaphambili, ubunzima efunekayo dumbbells ukugcina ezandleni zabo. Inyathelo lokuqala kukwazi ukuthatha indawo nejoni (yimani nkqo, ebeka iinyawo zenu kunye), kwaye ugcine izandla zakho phambi kwakhe.

Enye unyawo kweli cala kufuneka uthathe umgama leyo ilingana kabini kobubanzi bamagxa. Emva koko uthuthe ubunzima ngomlenze omnye, ngokucotha uyigobayo kwi edolweni, kwangaxeshanye ukunqandwa isinqe umva nebhunga ungqiyame phambili. Ngasemva ngexa lunging kufuneka enhle kancinci, yaye omnye imilenze - kakuhle. Ukufikelela kule ndawo isezantsi, kufuneka sibuyele ngokukhawuleza kwindawo yayo yoqobo, uze emva koko utshintshe umlenze ukuphinda into efanayo.

Inani leeseti kunye nabathengisi kufuneka ithathelwe ingqalelo ngendlela efanayo Kumsebenzi ongaphambili.

squats plie

Ngoku lixesha lokuba uqale ukwenza yakho squats ozithandayo dumbbells. Kumantombazana, olu hlobo ezintle idlala indima ebaluleke kakhulu. Emva kokusebenzisa usa- nakanjani na ukuphelisa cellulite kunye namanqatha ithuba ibe kwezihlunu. Nangona ezinye kuvakala engaqhelekanga, yenza squats le hlobo akakwazi kuphela amantombazana. Madoda musani engqondweni ukusebenzisa izihlunu zalo eziphambili kunye glutes.

Ukuze wenze lo msebenzi kuya kufuneka ukuba uthathe dumbbell omnye kuphela, kodwa ubunzima ngakumbi. Kufuneka axhakamfule isiseko ngezandla zozibini drive. Imilenze kufuneka lumiswe ububanzi egxalabeni, iikawusi ukwandisa ngaphandle kwi degrees 45.

Ngaphandle ukugoba umva yakho nokugcina ngamadolo akhe, kufuneka uphefumle wehle ibe ezibanzi ukuya kwindawo apho ethangeni sombala zenze engile elibukhali tye. Kweli nqanaba kufuneka uhlale imizuzwana malunga 3-5, yonke imihla phantsi koxinzelelo. Ukuba uwukhuphe uze angene kwindawo yoqobo ngaphandle nokolula imilenze ukuya ekugqibeleni.

Qala Kucetyiswa ukuba enze squats esilindela kwiintlobo-2 ka-5-8 nabathengisi evenkileni. Xa yoqeqesho nganye ezilandelayo enqwenelekayo ukwandisa inani kophindo 1.

ezibanzi

Ukanti omnye squats ayaphelela dumbbells kwabasetyhini kunye namadoda. Bona ezaziwa bonke, abantu abaninzi kangaka benza ezi imithambo kanye njengoko imithambo kusasa. Ukuhlamba ngempumelelo benze phezu kwamathanga quadriceps kunye neempundu. Basimisela enye enkulu squats, apho wonke umntu unako ukubeka ekhaya.

Esandleni ngasinye thatha dumbbell kufuneka ubunzima ezaneleyo ngexesha ubambe ukubambelela cala, sijike izandla zakhe umzimba. Ziinyawo kufuneka amalungiselelo banzi kancinane ububanzi igxalaba, iinzwane okwandisa kancinane ngaphandle, yaye izandla kufuneka esabo ecaleni umzimba.

Ukuqondisa umva sakho uze uthabathe umphefumlo, kufuneka uthathe ngexesha elifanayo isinqe umva nihle ezintle, eguqa ngamadolo zombini. Ukufikelela amathanga okukhona kunye ngesondo, kufuneka uwukhuphe ngokucotha babuyele yokuqala ngokwenza ukutyhala kunye izithende bakhe. Ekusondeleni indawo ephezulu, akukho mfuneko yokulungisa imilenze ngokupheleleyo.

Njengoko elula, kuza kufuneka ukuba sithwalwe ngazo ixesha elide ngaphezu engaphambili. Beginners nabangekafumani aqulunqa izihlunu, kufuneka uqale kwiintlobo-3, ngamnye kunye koboniso lwe-15. veki zonke inani kophindo kufuneka kwandiswe ngamaxesha malunga 5-8. Okunye wabhekana iimbaleki abafuna ukugcina ifomu ekhaya, kufuneka wenze 3-4 iiseti 25-30 kophindo.

imisebenzi emininzi

Ukongeza engundoqo, kukho kwakhona nezinye izinto ezongezelelweyo kunye namatye ukuba imilenze kunye neempundu. Kufuneka unikele ingqalelo, kuba baya kuba ukugqitywa ogqibeleleyo nayiphi Amazing.

imisebenzi efana kunye dumbbells kuba iinyawo izihlunu kucetyiswa ukuba wabaqalayo kwakunye iingcali ukuze ufumane isiphumo ubuninzi.

kwabafileyo Intonga

Lo msebenzi lokuqala utsalo, ufile, nto leyo yenzelwa phezu imilenze ngqo kunye nokusetyenziswa dumbbells. Lugxininisa lokufundiswa izihlunu ezinqeni umva womlenze.

Wathatha dumbbell, emi tye kunye nokunciphisa iincakuba, kuyimfuneko ukubeka iinyawo hip-ububanzi ngaphandle, prognuv emva kwalapho empontshwa. Izandla dumbbells usenokubekw mhlawumbi ecaleni umzimba, nokuba phambi kwakhe. Amadolo kufuneka uqiniseke ukuba uthambe uze ukugoba kancinane. Ngexesha ibambelele eziyimfuneko ukukhangela phambili kuphela, bexakeke ukwenza imithambo ngaphandle kokuphazamiseka yimiba yangaphandle.

Thatha umoya, kufuneka zithambekele umzimba wakho phambili, ninduluke niye ezinqeni ngexesha elifanayo ukugcina amadolo bakho. Dumbbells kufuneka igcinwe kude elithile ukusuka umzantsi womlenze. Ngeli xesha, sifanele kusolula izihlunu kwindawo esekugqibeleni, akuba wayekholelwa ukuba isikhundla malunga ezimbini imizuzwana, kodwa akukho ngaphezulu. Okulandelayo, kufuneka wenze umoya anencasa ngokuthe ngcembe avuke ukuya kwindawo yokuqala. Ingongoma lokugqibela ukuba babenolwazi kunciphiso ngamaphiko.

deadlift

Lo msebenzi luguqulelo lula intonga standard esibondeni. Uninzi umthwalo ukusebenza iya izihlunu emqolo imilenze.

Beguqile kwindawo enzulu ezintle, kufuneka uthathe kunzima ngqo a dumbbell izandla zozibini. Ngasemva kufuneka ngqo, kuya kufuneka zizame izihlunu core. Kwi siphefumla, kufuneka enze achache. Ngokucacileyo ukuthatha indawo ukuqala, ekufuneka lokubeka iinyawo ebanzi ngaphezu ububanzi igxalaba, goba esinqeni kunye nezandla aphantsi kunye lukhule.

Lonke amandla akhe, kufuneka wenze phambili wayama ngayo, lo gama ngaxeshanye retracting isinqe kunye ayeguqa ngamadolo zakho. Xa dumbbell ukuyiphatha amadolo, kufuneka ngokuthe ngcembe abuyele kwindawo yayo yoqobo, kuqala nokolula amadolo, uze kuphela nokolula emqolo.

Ukwanda nakubhontsi

imithambo Simple ezijolise ekolulweni izihlunu ithole, kube lula kwenziwa ejimini, ekhaya, esitratweni. Luhle nje kuphela abantu ukudibanisa ubomi bakhe mdlalo, kodwa abo yonke imihla weyisayo umgama omkhulu ngeenyawo.

Ukuthatha dumbbell, emi tye, bazolulela iingalo zakhe ecaleni umzimba, unyawo kufuneka ibekwe ukuze isithende uqinisekile emi phantsi. Imilenze kufuneka axutywe namanzi ebanzi kancinane ububanzi egxalabeni.

Uwukhuphe abaludingayo kancinci kangangoko kunokwenzeka ukuya kutsho phezulu neenzwane, kuze, walibala kwisinye ukuya kwimizuzwana ezimbini. Emva koko kufuneka uphefumlela ngokucotha ezantsi ukuya kwindawo yokuqala. Kuyacetyiswa ukuba angamchukumisi emgangathweni emva kwakhe lonke ixesha ukugcina kwemilenze langoku, kodwa ukuba ugcine imali yakho asifunyenwanga kumaxesha yokuqala, kunokuba logama nje ukuba bachukumise kumphezulu izithende.

Ngexesha boom akuyomfuneko sigobe amadolo zenu, ngenxa yokuba kulo mzekelo, umthambo sele ezibanzi yaye, ngokunjalo, i ziphumo zinqwenelekayo aziyi ifunyanwe. Ukuba oyifunayo, ukuba liphume wenziwe kwangoko ngeenyawo zombini, enye, ukutshintsha emva inani elithile kophindo.