Iseti loqheliso kunye dumbbells - le ndlela ilula kwaye ezingabizi kakhulu ukwakha izihlunu kwaye ukuncipha.

Iiklasi idilesi kunye nokusetyenziswa yamatye ezahlukahlukeneyo ukuva ezinye iimpendulo. Kodwa ke, kungakhathaliseki ukuba umntu uthe, uluhlu olulandelenayo kunye dumbbells - oku yeyona ndlela iphumelelayo ukuzisa inani zibuyele esiqhelweni, kwaye ngexesha elifutshane kakhulu ixesha.

Phambi kokuba uye ngqo inkcazo zobugcisa ukwenza imithambo ezinjalo, makhe sithethe amancedo imisebenzi enjalo. Kuqala kufanelekile ukuba sikhankanye ukuba izixhobo imidlalo ezinjengezo dumbbells iyafumaneka kuwo onke amacandelo oluntu. Bona azibizi kwaye ngoku zingathengwa kuyo nayiphi na ivenkile iimpahla zemidlalo. Enye into ebalulekileyo kwakhona ingqalelo ixesha lokuba olu phawu ithatha indawo encinane kakhulu kwi gumbi njengoko ubungqina kuphela kwityala lakhe. Kungenxa yoko le nto imithambo kunye dumbbells ekhaya - ukhetho okuhle abo banqwenela ukuhlaziya nzulu inani lazo.

into elandelayo Kubalulekile ukuphawula kukuba nabaqeqeshi uninzi kugxininiswa emxinwa, oko kukuthi izenzo kuyi othile kwi iqela kwezihlunu elithile. Dumbbells kulo mba ezijongene nemiba ngemiba eyahlukeneyo. Kwaye ekugqibeleni, kukho izixhobo zemidlalo, njenge dumbbell unokuba gym yakho yonke, onokuwatshintsha uthabathe nawe xa uhambo ishishini okanye iholide. Yaye ethetha nokushukumisa lesiphumo zemidlalo akunakuthethwa abanye.

Kunye amancedo a ngaphezulu okanye ngaphantsi siqonda. Ngoku makhe sithethe ngqo malunga ukwakha indlela Amazing ngokuchanekileyo. Iseti loqheliso kunye dumbbells kufanele kwenziwe ubuncinane kathathu ngeveki. Zama ukuqhuba uqeqesho ukwenzela ukuba umthwalo efanayo kuwo onke amaqela izihlunu. Kungenjalo awunako uphephe iingozi. Phumla phakathi iiseti ayikho imizuzwana ngaphezulu kwamashumi amane. Yaye lo msebenzi elilandelayo, ungakwazi ukuqala emva ngomzuzu omnye. Kulo mzekelo, ukuhlala ukuphumla akuvumelekanga ngokungqongqo. Qiniseka ukuba ukusebenza ezinye uhlobo intshukumo. Ekugqibeleni, hamba nje jikelele.

Uqeqesho benemizimba kusekelwe kumgaqo ilandelayo:

• Ngosuku lokuqala - izo- ngololiwe kunye nesifuba.

• Usuku lwesibini - yonke ingqalelo phezu emagxeni kunye nemilenze.

• Ngosuku lwesithathu - ukwenza iseti olulandelenayo kunye dumbbells ngenxa emqolo esineendidi.

Ke kaloku kwathi ngqo inkcazo imithambo ubugcisa.

Group One - imisipha pectoral. Balala umva phezu kwesitulo okanye umgangatho, eguqa ngexesha elifanayo iingalo zakho. Beka brush ngqo kwi esifubeni, zize zijongiswe ngaphakathi. Yanjalo okanye ngaxeshanye phakamisa iingalo kunye dumbbells phezulu.

Lo msebenzi elandelayo - yokuqala phantse efanayo, ngaphandle kwezandla. Bafanele kumngenisa ecaleni ngqo, yesundu phezulu phambili. Phakamisani izandla zenu phezulu ngaphandle ukuvumela.

iqela lesibini - zomfana. Le mithambo uqeqesha na izo- izihlunu, zininzi. Sithatha kuphela kakhulu esisiseko.

Beka iinyawo zenu kobubanzi emagxeni akhe, emva ngqo. Yanjalo okanye ngaxeshanye agobe kwamalunga engqinibeni kwezandla. Kwaye nanku omnye msebenzi. Kulo mzekelo, uya kufuneka lichotshelwe. Hlala ekupheleni kwawo. Tshixa ingalo ukwenzela ukuba ngokunxuseneyo ukuya elunyaweni, ngengqiniba apho indawo ngasentla nje kwamadolo. Dumbbell kuphakamisa ukuya umntu ongathathi kude engqinibeni kwedolo.

iqela lesithathu - amagxa kunye nemilenze. Okokuqala, cinga umthambo ukuze ukuqeqesha izihlunu ze umbhinqo emagxeni. Hlala esitulweni, emva ngqo. Le dumbbells Umgca lift nkqo phezulu ngexesha nokolula iingalo. Kwaye enye indlela. Yima ngeenyawo zamagxa-ububanzi ngaphandle, amadolo waguqa kancinci. Kancinane ukunyusa dumbbells emacaleni kwinqanaba entlokweni.

Ibhloko elandelayo - iseti olulandelenayo kunye dumbbells kuba iinyawo. Bobabini zenziwa ukusuka ukuma kwindawo yoqobo kunye iinyawo zenu zamagxa-magxa. Kwimeko yokuqala kufuneka ekuchopheni dumbbells ezandleni zakhe. Okwesibini - ukwenza ukutsibela phambili kunye dumbbells ezandleni zakhe.

Ekugqibeleni, iqela lesine - lufunde izihlunu umva kunye esineendidi. Le mithambo ezimbini zokuqala - kuba umva, amabini ezayo - kuba esineendidi.

Yima, Esayama kufutshane kwesitulo, behambisa idolo lakhe omnye. Emva ngqo, ixhasa isandla free. Nyusa dumbbell ukuya kwinqanaba esinqeni, ngaleyo ndlela iingalo up.

Okulandelayo - elele ubuso phantsi kwisitulo kuyi okanye iflethi. Phakamisa i dumbbells phezulu kwaye nsinya ukuba esifubeni. Emva koko sibuyele endaweni yaso yesiqhelo.

Ngoku siye esineendidi. Ukuqala isikhundla - nokuba ehleli esitulweni okanye imile. Yenzani dumbbell, aziphose emva kwakhe. Ngoku phakamisa kwindawo tyaba esandleni sakho. Kwaye enye into - kulala phantsi emgangathweni okanye esitulweni, dumbbells ngaphezu indawo esifubeni. Yehlisa ukuba kwinqanaba entloko, musa ukulibala ukuba ukugoba iingalo zakho.

Le iseti loqheliso kunye dumbbells kukuvumela ukuba nje ezinye ezintandathu - iinyanga ezisixhenxe imithambo rhoqo ngcono kuphela nethoni izihlunu zakho kunye nempilo, kodwa ukuphumeza lweembaleki. Mhlawumbi lo sizathu kubalulekile ekufuneka basebenze!