Anabafundi dumbbells ekhaya kwabasaqalayo

Anabafundi dumbbells ekhaya - yindlela kakhulu ukufumana umzimba ezintle a isiqabu bobabini abasetyhini kunye namadoda. Nenkqubo kunye noqeqesho ngemihla nezihlunu abangabo bayazifumana ngokomelela, ukuphucula impilo jikelele.

Dumbbells: ukuba benza ntoni kwaye unike

Abantu abaninzi bacinga ukuba imithambo kunye dumbbells ekhaya abafazi baya kuba negalelo umzimba. Noko ke, oku akuyonyaniso. imithwalo Amandla ezifunwa ngumzimba kwindawo yokuqala ukuphucula kuyo. Izihlunu obunamandla, kwaye oko akuyi kuchaphazela umzimba. Kuba abo amalungu besini wamhle abafuna ukunciphisa umzimba, ukhetho engcono ibingaba kukufaka kuqala lokuyigxotha le wayedla extra, uze uqale uqeqesho.

Imidlalo dumbbell ekhaya iluncedo kakhulu. Baya kuba umzimba iphela inzuzo olukhulu. Umzekelo, ukuba ugxininiso kwi ngasemva, oko komelezwa kanye esiyintsika yale liphela, awusoze ube ukuwathuthumbisa intlungu kule ndawo. Kwaye xa udibanisa ezi imithambo kunye isakhiwo noqeqesho namanye amalungu omzimba, kusenokwenzeka ukuba ibe corset dystrophy. Kuya igalelo ekugcinweni ngamalungu lwangaphakathi sikhundla, ziya komeleza amalungu, kubenze zaqina kwaye andise ngomongo izimbiwa ithambo.

Ukukhetha ubunzima izihlunu

Dumbbells - yiyo kuphela izixhobo zokudlala, nto leyo efanelekileyo ukwenza inani elikhulu ukuzilolonga. Ubunzima abambalwa, ngoko umzimba akayi isindwe. Ukuza kuthi ga ngoku, ezivenkileni ezizodwa uyakwazi ukufumana ezahlukahlukeneyo dumbbells, eziya kwahluka enye kwenye ngokobunzima zabo, ubungakanani kunye nombala. Ukuba uceba ukuqala imithambo ekhaya, kungcono ukuthatha projectile sinzima phezu lohamba nekhilogram enye. Kuba wabaqalayo, kuba yeyona ndlela ilungileyo. Ezi amatye kuya kuba lula ukusingatha.

Ngaphambi kokukhetha ubunzima projectile kubalulekile ukuqwalasela ukuba into, ngokuba yintoni injongo ofuna ukuqala imithambo. Ukuba nje kancinane ukuba unciphise umzimba nokunika inani imilo enomtsalane, ngoxa iqokobhe kunye ubunzima oluncinane elingana kahle.

Anabafundi dumbbells ekhaya amadoda kubonisa ukwakha isiqabu kwezihlunu. Kulo mzekelo, umthwalo angandiswa ukuya kilograms. Nakuba kunjalo, kufuneka sikhumbule ukuba ulawulo ebalulekileyo. Aniyi kubona iziphumo eliqaqambileyo ngokusebenzisa ngeveki kuqeqesho. Kuphela rhoqo, umthambo nsuku kunceda ekufezekiseni le njongo.

Ayikhuthazwa ukwenza imithambo ekhaya imizuzu elide kwama-45. Eli lixesha kangangoko loo nto ukuyilayisha umzimba amnike ithuba kuphila. Kufuneka ukuba kunye amanyathelo kulinganiswa, ukuba mandikhawulezise, ngoko bonke kufuneka aphume.

Diet ngexesha loqeqesho

Enye imithetho ibalulekileyo ekufuneka ilandelwe ngethuba ukuqeqesha ekhaya - oku ukutya efanelekileyo. Musa ukulibala ukuba umzimba ulahlekelwa amandla amaninzi, kwaye qiniseka ukuba ukondla esihlunwini. Akukhathaliseki - wena indoda, nokuba yinkazana, kucetyiswa ukuba ukusebenzisa kulinganiswa amanani iiproteins, kwemifuno kunye neevithamini.

Accustom ngokwabo ukuba nidle amanqatha encinane isilwanyana kangangoko kunokwenzeka. Bathi ngokungalunganga kuphela kuchaphazela umzimba, kodwa kuya kudala ubunzima esiswini, nto leyo esithintelayo kuwe ekusebenziseni.

Anabafundi dumbbells ekhaya ukunciphisa umzimba iya kuba nempumelelo kuphela xa udla ekunene.

Kutheni kufuneka uqeqesho

Oko ukubonelela ngoqeqesho kunye dumbbells:

• Yakha amanani isiqabu omhle.
• Ukuphucula intsebenziswano jikelele.
• Nsinya onke amaqela kwezihlunu.

Anabafundi dumbbells ekhaya kwabasaqalayo kufuneka ibandakanye zonke amaqela izihlunu. Khetha ukuba imithambo eziliqela, bazithumela ukuba imizuzu engama-45 kwaye ungaqala uqeqesho.

Iseti loqheliso standard

Isifundo 1

Ukuze lo msebenzi, kuya kufuneka lichotshelwe eliphantsi. Ukuba indlu, kuyenzeka ukudibanisa ilindle eziliqela njengenye. Ngesandla nedolo elinye kufuneka bathembele esitulweni, kwelinye icala ephethe dumbbell. Iphumele emva ngqo kwindawo bent ukuze uzive ubuhlungu. Qala ukunyusa dumbbell ukuze engqinibeni ubuninzi wamvusa. Kubalulekile ukuba ugxininise kungekhona izandla phezu izihlunu emqolo. Yenza iqela leendlela, ngoko benza kwa into enye, kodwa eli xesha ungqiyame kwelinye ngeenyawo.

Isifundo 2

Lo msebenzi kufuneka wenziwe ukuma. Kancinci agobe amadolo zakho, Uthatha dumbbell sehlise nawo ezivuzayo. Phaya flat ukwenza phambili begoba. Okulandelayo, kuphakanyiswe dumbbells nje phezulu njengokuba nawe. Thina ukulungisa imizuzwana embalwa kule ndawo uye ukuya kwindawo yokuqala. Xa umthambo ukwenza akukho mfuneko mandikhawulezise. Kwaye musa ukulibala ukuba uqeqesho kunye dumbbells ekhaya kufuneka ikhatshwe nokuphefumla elifanelekileyo.

Isifundo 3

Lo msebenzi iqinisa imisipha umva. Sisanelisa intswelo wakhe elele. Ukuba akakho kwesitulo ekhaya, nithabathe iyileyo indoda egudileyo, umphezulu ephantsi. Kufuneka ukuba ibe ngqongqo. Alale ngomqolo. Ngaphezu koko, njengokuba ngokucothayo kangangoko kunokwenzeka kwi izandla ezongeziweyo kume dumbbell emva intloko yakho, ngoko emva kwakhona. Ezininzi yezi ndlela imihla kunceda kakhulu tiyisa ngasemva.

Isifundo 4

Ukuba ufuna ukomeleza izihlunu iingalo, sincoma ehleli endaweni ethe tyaba nokugcina umva wakho, izihlandlo nje ezimbalwa ukwenza dumbbell ephakamisa ngesandla esinye, ngoko ke omnye.

Izinto eziluncedo ze dumbbells phezu kwezinye sabaleka

Anabafundi dumbbells ekhaya kubhetele kakhulu nangokufanelekileyo ngaphezu kunye nezinye lukhule. Kukho iingenelo zilandelayo:

• simulators ezinkulu ziyathandwa kakhulu nesithuba yaye zibiza imali eninzi. Kungenxa yesi sizathu ukuba wonke umntu unako ukuhlawula iindleko zonyango. Ke dumbbells - ke mincinci kwaye lula. Uyakwazi ukugcina phantsi kwebhedi, kule drowa. Kuyo nayiphi na indawo apho ofuna.
• Dumbbell - ukuba eliqokobe luzakuqala ukusuka apho ngokupheleleyo noqeqesho abasaqalayo. Ichaphazela zonke amaqela kwezihlunu ngexesha elifanayo umzimba igcwele.
• Kubalulekile ukuphawula ingozi ephantsi yokwenzakala. Ukuba, umzekelo, xa abaqhuba kwindawo yokwenza umthambo kubekho bar kufuneka ibe umqeqeshi, ukuqeqesha benemizimba iyafuneka.

sisiqhelo kuzo dumbbells ekhaya - eli lithuba lakho ukuba umbane zibe imilo, ukuphucula imeko umzimba ngeendleko ukunyuka ukuya zokwenza umthambo kunye sabaleka imali eninzi.

Ukufunda indlela yokuqeqesha

Ngaphandle kwento yokuba dumbbell - lula ukusebenzisa iqokobhe, kubalulekile ukuya uqeqesho.

imithetho esisiseko:

• Phambi kokuqala uqeqesho kufuneka ukuba ahlawule kancinci ixesha lokwenza kancinane eshushu-up. Kungoku ke idlala indima ebalulekileyo. Izihlunu kufuneka ukuba ukufudumala, kungenjalo ke ibe buhlungu umzimba uphela.
• Nawuphi na umsebenzi, akukho into iqela kubhaliwe ngqo izihlunu, kufuneka ikhatshwe Ukuphefumla egudileyo. Khawulezani akudingeki.
• Amandla ngoqeqesho yakho ngamanye amaxesha kuyimfuneko ekukhuliseni. Umzekelo, inyanga unako ukuthenga dumbbells kunye nobunzima kakhulu okanye azibandakanye nje imizuzu eli-15 nangaphezulu.

nokusebenza kolo qeqesho

Amaxesha amaninzi umbuzo umbuzo wokuba ingaba okanye hayi noqeqesho kunye dumbbells kweli khaya kunokukhokelela nemiphumo emihle. Eneneni, kunjalo. Ngokuthe ngcembe uya kuqalisa ukuba uziva njani izihlunu zakho aliqini, iyalahleka iqolo. Kwelinye icala - kuluncedo nje ukuba nawuphi na umntu ukuzibandakanya kwimidlalo. A uqeqesho kunye dumbbells ekhaya - an efikelelekayo yokhetho iindleko zabo kunye nexesha.

Izimo

Dumbbells - a izixhobo yezemidlalo. Kukho inani kwezifo kunye nezinye iimeko apho ngokucacile vala lo hlobo loqeqesho:

• Isifuba.
• Ukukhulelwa.
• iingxaki Heart.
• Kwegazi.
• iintsuku ezibalulekileyo (abafazi ngeli xesha, singakwazi ukubonelela umthwalo emzimbeni).

Kwakhona kuyimfuneko ukuba silumke kakhulu yokuthamba osteochondrosis kunye zokufota. Kule meko, umthwalo kufuneka abe ngcathu, kungakuhle ukuba pre-intetho kunye nomqeqeshi, ngoko wathabatha iseti ilungileyo ukuzilolonga.

UPawulos

Ukushwankathela, singatsho ukuba amatye - yeyona nokufikelelekayo ilula indlela yokuphucula impilo yakho kunye nezihlunu encinane indlu pump. Thatha ixesha ukusebenzisa inyanga, uya kuqaphela oluphuculweyo nokulala kunye nempilo jikelele. imisebenzi esebenzayo kakhulu dumbbells ekhaya. Umfanekiso indlela yokwenza umthambo, thatha ujongo phambi kokuba uqale uqeqesho, kwaba lula ukuba ukhululeke le shot. Qala ukuqeqesha namhlanje - kwaye uzive iziphumo ezibambekayo kwithuba elifutshane.