Uqeqesho kunye dumbbells ekhaya. inkqubo ukuzilolonga ekhaya dumbbells

Ekhaya ukuzilolonga ne dumbbells likuvumela ukuba wenze umzobo ezintle, ngaphandle koncedo nomqeqeshi buqu, kwaye ngaphandle simulators imali eninzi. Kukho izakhiwo ezizodwa beemvavanyo amadoda, abafazi kunye nabantwana. Layisha kunokuquka izihlunu ngasemva, iingalo, imilenze, umzimba ephantsi. Eyona nto ibalulekileyo - ukukhetha iseti ilungelo exercises kwaye ukujamelana nayo yonke imihla okanye ezimbini.

Senza i iingalo ezintle, amagxa kunye umva - qala ifudumale-up

ezintsonkothileyo thaca ilungiselelwe abafazi. Kuba kuya kufuneka nje nezemidlalo ekhululekile kunye dumbbells abanobunzima 1.5-2 kg. Ukuba ngaba awunayo dumbbells, unako kuyimisela iibhotile zamanzi.

Qala ngeseshoni efudumeleyo phezulu. Iya kunceda izihlunu zakho ukushushubeza, yaye umsebenzi uya kuba kakhulu ngempumelelo.

Uqeqesho kunye dumbbells ekhaya iqala kunye imisebenzi yokuqala eshushu-up. Ukuqala isikhundla - emi, iinyawo banzi linye akubeka ububanzi. ngezandla netshiki ngokusebenzisa emacaleni phakamisa phezulu, qhagamshela ezintendeni umoya. Kwi siphefumla, ezansi iingalo zakho. Unyawo lo gama emi ngaxeshanye omnye komnye. Kwanele kophindo ezine.

Le mithambo kwesibini ashushu-up lwenziwa ukusuka yokuqala efanayo. Qala ukunciphisa intloko yakho phantsi, elandelwa emagxeni, yaye izandla ngamadolo akhe, ukuba isiqingatha-onke. Iqhwa kule ndawo ngenxa yesibini enye, ngasemva kufuneka enhle kancinci. Thatha kwindawo yokuqala, enze lo msebenzi izihlandlo 5-7.

Ngaphezu koko uphendule synchronously zombini emagxeni umva izihlandlo ezili-10. Koko wenze loo ukujikeleza phambili izihlandlo 8-10. Phakamisa isandla sakho sokunene, isandla emva koko washiya phezulu, chu ezansi kubo. Emva kophindo ezisibhozo ukuzilolonga iphela, kwaye iqala Amazing ekhaya dumbbells.

Simple ukusebenza umhlana, amagxa kunye neengalo

Khetha i dumbbell uthabathe indawo yokuqala. Goba iingalo zakho iingalo, imilenze kule bamacandelo amagxa ebanzi, iinyawo ngaxeshanye, ugobe amadolo kancinane. Emva ngqo, ezinqeni liqiniswe.

Phakamisa dumbbells ingumphunga phezulu. Kwi Tsalani, ehlise izandla zakho indawo ukuqala, eguqa kwi iingalo. Lo msebenzi ubizwa zhimom. Qala sithwalwe izihlandlo ezi-5, ngokuthe ngcembe ukwandisa inani uphinda 10-15.

Ngoku kakhulu phakamisa izandla zakho dumbbells phezulu, ukukhupha. Ngomhla Tsalani ngokucotha uthobe iingalo zakho kwisikhundla iqala.

Oku kwaye umthambo zilandelayo zenziwa nge frequency efanayo. Ukususela izihlandlo ezihlanu kwabo ngcembe kuyalungiswa 10-15. Uza kukuxelela indlela yokwenza umthambo kunye dumbbells, photo. Ibonisa ukuba eme ubambe lesiphumo ngayo.

imisebenzi emininzi elukhuni ukuqeqesha umzimba eliphezulu

Imeko yokuqala umzimba ezifana emilenzeni. Izandla dumbbells ezishiyiweyo ecaleni emzimbeni, njengoko siphefumla, Niziphakamise kwi-engile degrees 90. Kwi Tsalani, yehlisa phantsi izandla zakho. Qala lo msebenzi kancinci, ngoko - kabini ngokukhawuleza.

Olu qeqesho kunye dumbbells ekhaya kunokwenziwa yi bobabini abasetyhini kunye namadoda. Kakade ke, kuya kufuneka ukuba uthathe ulwabiwo sobunzima enkulu. Uyakwazi ukusebenzisa lokukha, ezimisela ubunzima encinane ekuqaleni. Ngokuthe ngcembe ukuyandisa.

Indawo okuba kusetyenziswe elilandelayo iyafana naleyo ye skier lisihla entabeni. Imilenze bagoba emadolweni, isinqe ukuba ibheke umva, emva kunye ngqo, izandla kunye dumbbells zivunyelwe. Kwi siphefumla, ukutsala isandla umva ukuya kumgca we coccyx. Kwi Tsalani, babuyele emsebenzini wabo. Yenza umthambo ngalinye kancinci.

Hlanganisa amanye amaqela kwezihlunu

Ukuqhubeka uqeqesho. Dumbbells ekhaya, kwaye umthambo elilandelayo kuya kuba lula ukufeza. Iqala ukusuka kwindawo enye njengoko ezidlulileyo. Kwi siphefumla, ukutsala ingalo kunye ulwabiwo esandleni, uphefumlela ngaphakathi, ehlise phantsi phambi kwakhe, xhuma. Kolu vavanyo hayi kuphela amagxa, iingalo, emva, kodwa kwemilenze, ezinqeni press.

Emva koko landela tilts phambili ukusuka yokuqala enye, bewuhlisele brush with a dumbbell ngezantsi nje kwedolo, uze wawaphakamisa ukusa kwinqanaba hip. Ucinga ukuba kule izihlunu eziqinileyo emilenzeni.

Ukomeleza ezinqeni, imisipha

Uqeqesho benemizimba ekhaya kuya kukunceda qinisa ezi amalungu omzimba, ngenxa yokuba kakhulu ukulimala cellulite.

Yima nkqo, ubeke iinyawo ayemxinwa kancinane ububanzi egxalabeni. Izandla dumbbells ezishiyiweyo ecaleni umzimba. Thatha phambili inyathelo umlenze wakho wasekunene, ayeguqa ngamadolo ukuze lesiquluba waba aa Incopho emgangathweni. Ekhohlo amadolo ne phantse irwece phantsi okanye ibhekiswe kuyo. Okulandelayo, wenze lo msebenzi kunye nezinye emlenzeni. Umzimba kufuneka aa Incopho emgangathweni. Ngenxa yale lunge esisiseko kunokwenziwa, kunye nabanye, umzekelo, ampompozela khosi phezu kwelinye, ngoko kwelinye ngeenyawo.

Ukuze press elihle

Uqeqesho benemizimba ekhaya kuya kunceda abasetyhini bafumane nesisu tyaba, yaye umntu - yenza ibe isiqabu kwabonakala ekuthiwa-iibhloko. Lala phantsi ngetawuli okanye mat, ubambe dumbbell omnye ngezandla zozibini, Niziphakamise phambi kwakhe. Kulo mzekelo izandla zibekwe kuthelekiswa umgangatho kwi-engile degrees 90. Emva, ezinqeni iinyawo eziphezu, amadolo waguqa kunye nentloko wavuswa. Yintoni kwizihlunu zesisu baya kuthatha inxaxheba ekuqhubeni imithambo kunye dumbbells, photo ibonisa.

Kwi siphefumla, phakamisa umva yakho inkxaso, pick it up kunye izandla phezulu, lo gama ukusezela, nibuyele indawo yokuqala. Oku kuya kubandakanya pectoral kunye rectus abdominis. Ukomeleza nabo waye ncedisana ukumpompa phezulu oku kulandelayo. inkqubo yoqeqesho kunye zemilinganiselo kubandakanya oko.

Kuya kufuneka dumbbells 2 amacebiso flat. Lala phantsi, nje amadolo prisognite, iinyawo babeka phezu izithende. Beka dumbbell nkqo, ndibaphatha ezandleni ezahlukeneyo. Ngokusekelwe kwezi zixhobo, phakamisa intloko yakho, phakamisa amagxa off phantsi kwaye baphakamise ngasemva - uwukhuphe. Ofika iphefumlelwe. Yenza amaxesha 3 ukuya 10 phinda. Le ndlela uyakwazi ukumpompa up eendaba, ngaphandle kokushiya ekhaya.

Amadoda - indlela yakho!

Ukuba abameli wesini eyomeleleyo Ufuna ukubonisa amanenekazi kunye izo- zabo, esineendidi, ngoko le program iya kunceda ukusebenzisa ekhaya dumbbells.

Ukuba unayo esitulweni, lala emqolo, ukuthatha dumbbells efanelekileyo ubunzima. Imilenze ngexesha elinye ngaphandle, iinyawo ngokuqinileyo phantsi. Bathe macala ngokunxulumene nenye. Ukuba evenkileni akakho, ulale phantsi emgangathweni, amadolo prisognuv. Kulo mzekelo, iingalo ukusuka emagxeni ukuya iingalo lokuphumla phantsi. Elele kwisitulo, agobe nje iingalo zakho iingalo, ngokuzibeka zibe yinxalenye ukusuka emagxeni ukuya iingalo eyayingqalene emgangathweni. Kwisiqingatha sesibini izandla yi aa Incopho ngenkxaso.

Kwi Tsalani uphakamise dumbbells phezulu, onokolula iingalo zakho iingalo, njengoko siphefumla, athobe ukuya kwindawo yokuqala. Yenza lo msebenzi ngo-3 ngeeseti nabameli 8 ngamnye, kodwa kufuneka uqale wenze ashushu-up ngokwenza kwibhentshi ayicinezele kunye data ubunzima ukukhanya kanye izihlandlo 12-15.

Le mithambo zilandelayo abantu

Ukuqhubeka uqeqesho. Dumbbells ekhaya besini eyomeleleyo unako ukuphucula zomzimba wakho, iyenza uqhuba kunye lweembaleki. Hlala kwi esitulweni, Ungayami umzimba wakho emqolo, wabeka imilenze yakho ngqo, eguqa emadolweni.

Izandla enamacala dumbbells ephantsi. Kwi siphefumla, baqale yokukhulisa dumbbells ukuya kwinqanaba esifubeni ngokususa entendeni yesandla phezulu, eguqa iingalo. Umkhono esandleni kwangalaa mlinganiselo mnye ngexesha icinezelwe kumacala umzimba. Kwi Tsalani, ehlise izandla zakho kwisikhundla iqala.

Kuba eyeyomzimba elilandelayo kuya kufuneka ukuba aphinde alale phezu kwesitulo okanye emgangathweni, agobe amadolo zakho. izandla ngqo dumbbells wavuswa. Qala ukuba ndabatyala bucala de akayi kuba eyayingqalene phantsi iingalo aphezulu, kwaye akayi kuba carpal ngaye kwi-engile degrees 60. Kophindo yenza okufanayo. Kubalulekile ukuba singaphumli phakathi kwemizuzu ngaphezu emibini xa onzima kunye ngomzuzu ngaphezu kwesinye, ukwenza umthambo ukukhanya. Ke impumelelo uqeqesho ophezulu.

Bonisani benemizimba abantwana

Kuba zemidlalo kufuneka oqhele esemncinane. Ngoko ke, nathi, kukho imisebenzi eyahlukahlukeneyo ebantwaneni. Xa umntwana zisencinci kakhulu, ayinike ukuqhelisela dumbbell ezimibalabala, kunye nobudala obuye benyuka. Yenza imithambo kunye nomntwana, kuquka umculo aphilileyo, ngoko bekuya kuba nomdla ukuyenza.

Inkqubo yoqeqesho benemizimba nayo iqala nge eshushu-up. Ligcine kumnandi, kuquka ukuhamba, imithambo ukuphefumla, "lokusila" kunye nabanye.

Emva koko, dlulelani nesakhiwo esikhulu. Ukuqala isikhundla - emi, iinyawo ibekwe zamagxa-ububanzi ngaphandle, ezandleni bazifinyeza - dumbbells. Xelela umntwana wakho, makazazi asondeze ukuba uhleli esihlalweni. Kulo mzekelo, izandla bayavuka ukwenzela ukuba eyayingqalene emgangathweni. Kwanele ukuya 8-10 squats ezifana.

Ukususela yokuqala Kwangaxeshanye umntwana lowo uya kwenza oku kulandelayo, kuphela imilenze kufuneka amajiko kancinane kwamadolo akho. Izandla ukuqhuba dumbbells, neentende ukucinezwelwa kwamagxa. Kuyimfuneko ukuba kuphakanyiswe dumbbells phezulu amaxesha 10-12.

Kwakhona emi, makhe umntwana nisinga ekunene, esasaza izandla zakhe, ngoko ababethwele ithuba yomzimba ngasekhohlo. Kule iseti loqheliso eyenziwa.

Phelisa umsebenzi hamba ngoxolo ukuba ukubamba umoya wakho. Uqeqesho olunjalo luya kumnceda umntwana wakho ukuyithanda kunye mdlalo esemncinane nokugcina umzimba wakho ukwimo elungileyo ngokomzimba.