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Ingalo umzimba nge dumbbells kwabesifazane - indlela yokukwenza?

Exercises nge dumbbells ukuze izandla - kwabesifazane kuyindlela ephumelela kunazo ukwakha imisipha kanye kumiswa umzimba wayo siqu. Lawo mandla angenye umthwalo ngcono isimo jikelele ngokomzimba futhi ikhuthaza isisindo ukunciphisa. Omunye ihora ukuqeqeshwa nalesi imishini umsebenzi burns kilojoule 400. Nge dumbbells ungenza ku ejimini futhi ekhaya. Isisindo dumbbells abesifazane ukuba mancane - ezingeqi kwezingu 2 kg. Ukuvivinya ngayinye wenziwa nenani elilungile ezinikezwa. Ngaphezu kwalokho, kuncike ukuqeqeshwa njalo kwabesifazane ngcono umzimba, ezempilo, amathambo namandla futhi ukuze kuvinjelwe ukukhumuzeka kwamathambo.

Ingalo umzimba ezinesisindo kwabesifazane ziwusizo kakhulu. Strong, abesifazane yabasubathi kakhulu mancane amathuba okuthi alimale, bayaqiniseka futhi cishe sasingeke bacindezelekile.

Ingalo obonisa nge dumbbells kwabesifazane

Sinikeza nohlu eseduze:

  1. Nokuma noma bayiphendule kuyadingeka ukuze ujike ukugoba endololwaneni nge dumbbell, umzimba udinga kancane esitshekile phambili. Ukusebenzisa wenziwa ngoba kwemizuzu emibili kuya kwemithathu, izintende up. Phinda into efanayo, nje ugcine izandla zakho izintende phansi.
  2. Imile kumelwe mabaphakamise izandla nge dumbbells uzilahle phansi kuya emahlombe, futhi bafike endololwaneni kufanele iqondiswe ekufezeni. Phinda into efanayo, kuphela ukuncibilikisa ezandleni amaqembu. Enye indlela, kudonse ngomzuzu okungenani oyedwa.
  3. Esikhathini isikhundla uhlezi noma umile ne izingalo ezeluliwe emaceleni ukuze agobe izindololwane zakho bese uzama behlisele aphume ikhanda.
  4. Ukuze lesi sivivinyo uzodinga ihlezi phezu kwesihlalo noma ebhentshini. Lean ngesandla esisodwa nokuwumisa ezinzile, omunye nge dumbbell kufanele ezilengayo. Squaring emahlombe akhe, kudingeka exhale, uphakamise isandla sakho esifubeni izinga lakho ku umoya - iconsi. Enye indlela ngoba isandla ngasinye siqukethe ezinikezwa eziyishumi.

Bonisa nge dumbbells kwabesifazane ukuze izingalo namahlombe

Esiphumelelayo futhi umzimba ehilela ehlombe okhalweni.

  1. Standing thwi, kubalulekile ukuthatha ezandleni dumbbells futhi uzivumele zingeyethe. Kuyadingeka ukuba uphakamise wehlise emahlombe kuphela.
  2. Ukuncika phambili, izandla zakhe nge umthwalo udinga zingeyethe. Wenziwe ngesandla nokuvusa izinhlangothi, emuva ngesikhathi esifanayo akufanele waqonda.
  3. Standing ngqo lemilenze ngaphandle futhi ubambe isandla izinsimbi ezansi, kubalulekile bend kokubili izindololwane futhi bebafundisa-spin.
  4. Ukuba yokubeka mpo ngezandla ohlukanisile uhlangothi, ukwenza indololwane flexion nge efingqa ezandleni esifubeni.

Ingalo umzimba nge dumbbells kwabesifazane "ezimfushane French" uhlobo

Ukuze lesi sivivinyo, udinga yimani niqonde futhi beka izinyawo 50-60 cm. Thatha dumbbells bese ubamba kubo ngaleso esifubeni ezingeni ezandleni zihlangene. Thatha umoya, kudingeka uthole phansi ukuze kwethanga kuhambisana phansi. Ngemva exhaling umzimba elungisa. Kokunye indlela ukwenza 10 Hlala-ups.

Ingalo obonisa nge dumbbells kwabesifazane: amathiphu namasu

  • umzimba njalo kufanele libe 3-4 ukusebenzisa ngesonto;
  • umzimba kwenziwa ngejubane kancane nge control njalo ukunyakaza kwabo;
  • phakathi ukuqeqeshwa okudingekayo ukuthatha usuku olulodwa off;
  • umthwalo sithuthukiswe contraindicated e kulabo abaphethwe-high blood pressure,
  • ngesikhathi umsebenzi kungcono ukuba unamathele uhlelo eziklanyelwe.

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