Ukuphakamisa dumbbells for izo-, ukuma, amantombazana. Indlela ukuyeka yokumoyika iilokhwe enemikhono ezimfutshane.

Umthambo "ephakamisa dumbbells for izo- emi" - nye esandleni kakhulu zithandwa. Kwaye kukho isizathu. Zomfana - isihlunu ezidla ukuvula amehlo zomntu wonke, ingakumbi ehlotyeni. Kwaye xa abantu bebona elihle, ngesandla smart, bakholisa ukuba bakholelwa ukuba ezinye umzimba ingohlobo efanelekileyo.

Ngenxa yokuba banzi koluhlu motion, ephakamisa dumbbells ngenxa izo-, emi, ngokuchanekileyo wayichola ubunzima kunye nokuphunyezwa technology ukuthobela ivumela ukuba sehlise i izo- kunene.

Musa Ungakhathazeki, izihlunu some of iingalo akayi kukwenza ube ngaphantsi njengebhinqa. Ngokwahlukileyo koko, uya kutsala ezininzi nhla ancome.

Njani ukuba iphutha kunye dumbbells ubunzima

Ngokuqhelekileyo, ubunzima dumbbell kufuneka libe kwinqanaba elenza ukuba ungenza, ngokomlinganiselo, nabathengisi malunga 12-15. Kubalulekile ukuba ngexesha xa enze uphakamisa dumbbells ngenxa izo-, emi, kukho ukungaqondani okungephi izihlunu kunye uphindaphindo yokugqibela kwafuneka ukuba kwenziwa umgudu.

Qiniseka ukuba musa ukusebenzisa iintsimbi ezinzima kakhulu. Musa ukunceda umzimba ngokwawo. Gungqa, ukuba unciphise kakhulu umgangatho msebenzi. Ukongeza, iyadilika abe nethala yokulimala.

Indlela ukwenza umthambo

• Khetha i dumbbell.
• Yima ngeenyawo zakho kwinqanaba egxalabeni. Le umnqonqo le ngqo.
• Gcina izandla zakho ecaleni umzimba, iingalo olova ngokuchasene emacaleni, zize zijongiswe ngaphandle.
• Kwi siphefumla, uzise dumbbells esifubeni sakho, eguqa iingalo zakho. Gxalaba ngexesha elifanayo yima ngokupheleleyo.
• Uwukhuphe njengoko onokolula iingalo zakho ukuya kwindawo yokuqala. Phinda kwakhona.

Eyona engcono kungaba ukuphunyezwa iindlela 3-4 nge break umzuzu.

Ukuba ukhetha, ungenza baqhube ngokuziphakamisa dumbbells khosi, kuqala ekunene, ndoya ekhohlo. Xa dumbbells zokuphatha elihambiselanayo izo-, emi, yiva izihlunu kunye lula ukulandela ubuchule oluchanekileyo msebenzi.

Ukuba ucinga ukuba umthambo kulula kakhulu okanye xa zingemnandanga, zama ukwenza dumbbells ephakamisa kunye supination.

Yintoni supination yaye kutheni luyimfuneko

Ukuze usebenzise iphezulu izo-, iingcali ezininzi kummandla abanxibe impahla Kucetyiswa ukuba ukuphumeza uphakamisa dumbbells ngenxa izo-, emi, kunye supination.

Supination - a Ukuguqulwa ibrashi ngexesha msebenzi. Ngale ndlela lo msebenzi ubuninzi ziyasebenza izo- njengoko iingalo Tucker, nto leyo eyandisa kakhulu ukusebenza lo msebenzi.

Indlela ukwenza umthambo

I algorithm ngolu hlobo lulandelayo:

• Thatha dumbbells.
• Yima ngeenyawo zakho kwinqanaba egxalabeni. Le umnqonqo le ngqo.
• Gcina izandla zakho ecaleni umzimba, neentende ejongene kwamathanga.
• Uwukhuphe njengoko uhambisa dumbbells esifubeni sakho, eguqa iingalo zakho. Ngexesha intshukumo, ukwandisa namasundu yangaphandle. Xa sokugcina wesundu kufuneka ibe kwindawo efanayo imithambo lwalo yangaphambili.
• Inspiratory uhlwayela intende ngesandla lo gama ngokuthe unroll semo yayo yoqobo.

Kanye njengoko lwalo odlulileyo, umthambo yenziwe yanjalo.

A tips ezimbalwa

Phindwa ngalinye, amandla ngokupheleleyo. Ukwenza ukuba ayikho kude kube sekupheleni, uya kunciphisa ukusebenza lokuzilolonga kunye kwandisa ingozi yokwenzakala.

Zama ukugcina iingalo zakho olova icinezelwe nxamnye ndawo iimbambo / amalungu hip. Ukuba ngexesha ndlela iingalo lwela ku gu bucala, ngoko ufanele uthabathe ubunzima lighter.

Musa ukuyeka kwi amanqaku aphezulu nengasezantsi. Ukumisela isingqisho, niwulandele. Kubalulekile ukuba imimoya ezandleni azingisa kulo msebenzi.

Lindela ukuphefumla. ukuphefumla ngokuchanileyo kuphela esemgangathweni ukwenza umthambo, kodwa oololiwe ezongezelelweyo nemithambo yegazi.

Ukuphakamisa dumbbells for izo-, omela amantombazana kubalulekile kuba kunceda kuphela ukuzisa izandla ithoni. Ukongeza, lo msebenzi uza kunceda ukuba bahlale imilo ngexesha lokukhulelwa. Nangona kunjalo, kufuneka kuthathwe - thatha dumbbells kukhanya, ukuba kunokwenzeka, wenze lo msebenzi behleli phantsi. Gcina umkhondo eziphefumlayo echanekileyo xa ngebhaqo uzive ubuhlungu okanye intlungu, ngoko nangoko ukuthintela ukwenziwa kwalo msebenzi.

Rhoqo enze dumbbells ephakamisa ukuba izo-, ungenza ukwandisa amandla iplagi ngesandla. Eyona nto ibalulekileyo kukuba musa ukuzama ukwenza engenakwenzeka. Musa ukuphatha izixhobo zemidlalo enzima kakhulu. Musa ukusebenzisa wena iindlela ezininzi. Kubalulekile ukuba uqeqesho kuzisa uvuyo. Kwaye ngoko aniyi uqaphele, ngathi umzimba iphupha ibe yinyani.