Ezemidlalo UkufanelekaYakha kwemisipha

Umzimba Dumbbell - isiqinisekiso impilo nokuphila kade

Uma ungenalo isikhathi noma ikhono bahlanganyele ejimini, kodwa usafuna ezinye indlela ukuze ugcine umzimba wakho isesimweni esihle, ungenza izivivinyo futhi ekhaya. Lokhu kuzokuvumela ukuba ningabi nje kuphela uthuthukise imisipha ithoni bese ukubabulala fat ngokweqile emzimbeni, kodwa futhi zangisiza ekwenzeni ngokwabo enempilo kakhudlwana futhi kanjalo kwenyusa iminyaka yekuphila. izinhlelo ezahlukene ngoba ukuqeqeshwa ekhaya namuhla kuningi, kodwa uma yebhangqa dumbbells ke lesikahle kuyoba umzimba nje dumbbell.

izinzuzo

umzimba Dumbbell has eziningi eziwusizo ezibalulekile, futhi ebaluleke kakhulu kubo - kulula futhi asikho isidingo ukuthenga imishini eyengeziwe. Odinga ukuzijayeza, - yebhangqa dumbbells. Abadingi eningi isikhala endlini futhi akudingeki ukuba yesondlo. Ngaphezu kwalokho, angisiza ukuthi esiphezulu ungakwazi belingisa ngokunembile zonke ukunyakaza zemvelo ukuthi umuntu ngamunye kwenza ezimpilweni zabo. Yingakho dumbbell obonisa ethandwa kangaka emazweni asethuthukile kakhulu. Ingasetshenziselwa kokubili njengoba umsebenzi ekuseni, kanye ukuqeqeshwa ngokugcwele amaqembu ahlukene kwemisipha.

OKUFUNDA abesifazane

Abesifazane Dumbbell umzimba iyoba ukwenzela ukungena okuncane kakhulu ngaphezulu ulimi toned. It has eziningi izici - umphumela omkhulu kunayo yonke unika umzimba kumbuthano ngenombolo ngokwanele ezinkulu ezinikezwa (azungeze 15-20). Ngosuku olulodwa ukuqeqeshwa, kuyinto efiselekayo ukwenza umzimba ngoba zonke izicubu zomzimba futhi dumbbells akufanele kube nzima kakhulu. Ukuze abesifazane, i-main ukuqeqeshwa isimiso kufanele kube eliphezulu ukuqeqeshwa ngegalelo, ngoba ngokwemvelo zingabantu eziqinile kakhulu.

umzimba Dumbbell ngoba amadoda

yokuzijwayeza Dumbbell ngoba amadoda iqondiswe kokubili ukulondoloza imisipha iphimbo, Kusachutjekwa kwemisipha parallel ekushisweni fat ngokweqile. Ngokuvamile, injongo yomuntu kuba iqoqo yemisipha, futhi lokhu kudinga dumbbell esinzima ngokwengeziwe. Ngakho kuyinto efiselekayo ukuthola amadoda amagobolondo egoqekayo nge pancake extra ngokwanele.

Ziyakwazi engcono ukwenza eziningi ezahlukahlukene zokuqeqeshwa. Ngokwesibonelo, omunye kungenziwa anikezelwe ukuqeqeshwa umzimba for imisipha emzimbeni elingaphezulu, kuyilapho ezinye - I-phansi. ngokwahlukana okunjalo zizosebenza ngenxa yokwanda yemisipha.

Ukuqeqeshwa ngemva kweminyaka engu-40

Lapho iminyaka engamashumi amane ubudala womuntu phesheya, izinguquko ezithile uqale emzimbeni wakhe. Ngakho, zamagama kwe-testosterone ezingeni kakhulu lehla, futhi lokhu kufaka Ukuwohloka ithoni kwemisipha isimo jikelele ngokomzimba. Le ndoda siya siba sibi kakhulu futhi uwela kahle ubuthongo, bese wehlisa ijubane umzimba, ukuze umzimba uqala ukugcina amafutha ngaphezulu asebenzayo.

Dumbbell Obonisa for amadoda aneminyaka engaphezu kwengu-40 okuhloswe ngaso ekubuyiseleni amazinga efanele hormone nempilo jikelele. It normalizes ukusebenza zonke izinhlelo sitho, ikakhulukazi zenhliziyo. ukuqeqeshwa izinhlelo nge dumbbells yibhange ukwandisa ubude izinga lempilo, kube yilowo nalowo, kungakhathaliseki ubudala.

Inxanxathela dumbbell umzimba

Namuhla, kunamakhulu ukunyakaza ezahlukene ukuthi engenziwa nge dumbbells ukuba kuvelwe imisipha eqenjini elithile. Zemidlalo amaMethodisti bekwi ukuthi yakhiwa zalezi umzimba izakhiwo dumbbell yakhelwe ukufeza izinhloso ezehlukene. Nye of them we ukwethula kulesi sihloko.

Kubalulekile nokukhumbula ukuthi kubalulekile ukuba ngokwanele ukhetha isisindo dumbbell futhi inani ezinikezwa lithembela ngokuphelele nesimo sakho somzimba kanye umgomo ufuna ukuphumelela. Ngaphambi kokuqala ukuqeqeshwa qiniseka zishise, ukugwema ukulimala okungase kwenzeke. Uma ukuvumela lokushisa air, ukuvula iwindi ekamelweni kwadingeka ukufinyelela khulula oxygen.

An isethi okuyisibonelo umzimba ungase libukeke kanje:

1. Ukuqeqeshwa emzimbeni ephansi:

  • Squats ezinesisindo emahlombe / izinhlangothi zomzimba - 5 amasethi eziphindaphindiwe 10-12.
  • lunges nxazonke nge dumbbells / lunges uhamba - 3-4 amasethi 10 ezinikezwa.
  • Ukuthambekela - 3 amasethi 12 ezinikezwa.
  • Ups on izinzwane zakho - 3 amasethi 15-20 ezinikezwa.

2. Training emzimbeni engenhla:

  • Xhumanisa dumbbell / dumbbell umsindo e emthambekeni - 4 amasethi eziphindaphindiwe 10-12.
  • Chest Cindezela amanga / dilution - 4 amasethi eziphindaphindiwe 10-12.
  • Mahy dumbbell singatsheki emi / e esitshekile - 3 amasethi eziphindaphindiwe 12-15.
  • Ukugoba ingalo nge dumbbell - 3 amasethi 10-12 ezinikezwa.
  • Isandiso ingalo nge dumbbell ngesikhathi ehlezi ngenxa ikhanda / e emthambekeni / amanga - 3 amasethi 10-12 ezinikezwa.

Musa zifa ukukopisha eziyinkimbinkimbi. Lona kuphela isibonelo eyodwa yezinketho eziningi ukuqeqeshwa. Khetha labo zokuziqeqesha elula kakhulu futhi ofanele ngawe. Zama ngokwakho uthanda umsebenzi nge dumbbells. Noma ingabe beveza awabo.

Into esemqoka - ukuba bahlanganyele umsebenzi njalo futhi zishintsha njalo, noma ukuma kokusebenza kwabo, ukuze imisipha ungasebenza ngezindlela ezihlukahlukene.

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