Indlela yokwenza squats kunye dumbbells

Squats kunye dumbbells babe umthwalo ebonakalayo phezu izihlunu imilenze neengalo, imisipha idolo. Oku kuphucula lulonke nolungelelaniso kweentshukumo. Zakhiwo ezi loqheliso lomsebenzi ukusuka ekusetyenzisweni intonga eyahlukileyo kuphela emagxeni sikhundla izikali. Kodwa intshukumo Nge inokuba engakhuselekanga. ezibanzi dumbbells - a indlela elula ukusetyenziswa yamatye. Dumbbells zezona uhlobo kakhulu ezilula ukufaneleka ukuba ukwakha kwemisipha emzimbeni asezantsi. imisebenzi enjalo ukwenza phantse zonke ukubenza, kungakhathaliseki isidanga zamalungiselelo.

squats kunye dumbbells ndlela iquka ukusetyenziswa dumbbells ezimbini. Bayakwazi ukubamba ezandleni zabo emazantsi, kwi emagxeni, ndibathuma ndivuka ngexesha ezibanzi. Kuyacetyiswa ukuba ukubeka dumbbells emgangathweni, kwaye inqanaba kwezandla ukubambelela - ukwindlela yokuma okanye kwesitulo. Phambi kokuba umthwalo kufuneka kuthi tye, imilenze twa magxa akho ububanzi, iinzwane thabatha ngesandla, ekuncothukeni kweentende zeenyawo abalindelekanga umtshato ukusuka emgangathweni. Thatha dumbbells ngokucotha agobe amadolo kunye iflethi back up de kwamathanga eyayingqalene emgangathweni. Ngoko ke kufuneka ukuba ukuqondisa up ngamandla. Xa lo msebenzi kuyimfuneko ukugcina shins nkqo kunye amadolo - ngqo, agobe izandla zakho (okanye unbend ukuba dumbbells kukho iingalo bent). Kakuhle le ndlela, nzima umthambo ukwandisa awo. Dumbbells ezandleni bazifinyeza yayichukumisa umgangatho, yaye iingalo kruthu - ukuqondisa up. Nje ukuba ukudiliza izithende off phantsi (sock yokwanda degrees 45) ngeli ezifakwe kwicala ethangeni. Kuvumelekile ukwenza umzimba kancinci phambili ezinqinileyo.

Squats kunye dumbbells kuyinto kwimo enkulu emva kokonzakala, kwakunye kwi isanda yophuhliso imisipha iingalo kunye nemilenze. Kuya kuba luncedo kwaye abo bafuna ukuba balahle umzimba.

squats Deep ukufaka uxinzelelo phezu izihlunu ezimpundwini, esinqeni, amathanga kunye namathole. Ziqulethe kwi indawo ukwehlisa esinqeni ngaphantsi komgangatho ngaxeshanye. Xa lo msebenzi kufuneka ngokubanzi sibeke imilenze neentshukumo ezinamandla amadolo baphikele uthinte lesiquluba kumphezulu ngasemva kwamathanga. Emva kweeseshoni ezimbalwa umthwalo angandiswa ngokusebenzisa dumbbells ezimbini. Kuba uhlobo, ungasebenzisa i dumbbell sandla ngokulinganisela, ephethe ngesandla omnye phakathi. Uqheliso lomsebenzi lwenziwa kwisingqi inhalation - ezibanzi ngexesha nomphunga - nokolula.

squats Front luyenziwa luze zombini dumbbell kunye Nge esifubeni sakhe. Intonga uye ubunzima ngakumbi ngenxa yokuba umthwalo enjalo, kufuneka kuqala tiyisa izihlunu esiswini sehlise umva. Ngexesha ukuzilolonga umlenze zibekwe zamagxa-ububanzi ngaphandle, a dumbbell okanye Nge ayicinezele angenziwa awela iingalo phambi kwinqanaba egxalabeni. Isebenza ukuhlamba kade flat umva de engile phakathi amathole, ukuya kuthi xhaxhe ngamathanga kunye isabelo abasemva uba mncinci kuno degrees 90. Kulo mzekelo, intloko ebanjwe ngqo kwaye isithende ayikho kude emgangathweni. Emva kokuba ingongoma esezantsi ukuhlamba lwenziwa nge kancane kancane kunye izihlunu kwempixano betekisi istili eliphezulu.