Uqheliso lomsebenzi dumbbells abasetyhini kunye namadoda

Njengoko ukuba zange azame ukunciphisa umzimba, yenza inani lazo efanelekileyo kunye yokudla kuphela mnye ungabaleki. Kuba look ogqibeleleyo, kufuneka ube udibaniso ekunene ubunzima, amafutha kunye kwezihlunu. Ngenxa yokudla kunganciphisa umaleko amanqatha, kodwa ukuba izihlunu ukwenzela ukunceda nge dumbbells. Ukongeza, ukuba usizi lwenu lweekhalori extra, ukuphucula kakuhle-being bunjani ukutya. Kanti ke rhoqo ukugcina kwezihlunu, ndincede ukuba bayeke utshintsho ezinxulumene-ubudala.

zokuqeqesha ukukhulisa ubunzima njalo inceda omeleze amathambo kunye nokuthintela kwamathambo, unciphise umngcipheko wezigulo umhlaza lomqolo. Ukwazi ukuveza umzimba wakho usebenzisa dumbbells, ukwenza iintshukumo zendalo ngaphandle kokuphazamisa engile njengokujikeleza amalungu kunye nemisipha awo. Ngenxa yoko lonikezelo amandla wafumana kunye nezihlunu ezingundoqo abangabancedani. Uqheliso lomsebenzi dumbbells zahlukahlukene kakhulu kwaye ziyilelwe ukuba phantse onke amandla emzimbeni. Xa iyonke kukho imisebenzi emininzi ngaphezu kwamakhulu amabini ezahlukeneyo, kodwa ukuze uzigcine ukuze ukukhetha eyaneleyo amabini kuphela kubo.

Uqeqesho kufuneka iqalwe eli xesha kuphela uqeqesho pre-service, oko kukuthi, kufuneka uqale wenze umthambo bembuyekezo, yaye kuphela emva koko sidlulela dumbbells. Ekuqaleni eliqulethe dumbbells kufuneka kathathu ngeveki, ngoko wandise ukuya amaxesha 4-5 imizuzu 30-40. Uqheliso lomsebenzi dumbbells ukunceda ngokwaneleyo ukwenza imilo omhle. Akukho mfuneko sikhathazeke ukuba oku kuya kwandisa imisipha: iimpawu amalungu omzimba obhinqileyo akayi kuvumela oku ukuba kwenzeke. Ngokwahlukileyo koko, le mithambo kunceda ekunciphiseni kwamafutha omzimba, avuthayo calories nokunyusa kwezihlunu.

Ngelo xesha umzimba ubani ayeke iiyure zoqeqesho 400 kcal. Sport unika isiqabu omhle umzobo obhinqileyo, ingakumbi isifuba neengalo, okunyusa imo nokwandisa nokuzixabisa.

Bonisani benemizimba zabafazi zisekelwe phezu izinto ezilula ezimbalwa.

1. Okokuqala lenze imisebenzi babemile, emva ngqo, izandla zamagxa-magxa. Izandla dumbbells kufuneka banikane kwi niwukhuphe phakamisa kwinqanaba egxalabeni kunye nokubambezeleka imizuzwana embalwa kule sikhundla, ngoko ubuyele indawo ukuqala luyenziwa umoya. Phinda phinda 10 ingalo ngamnye.

2. Emva koko, imi ngemilenze bent kancinane ukubamba ngezandla kunye dumbbell emazantsi Ungayami phambili uqhelile izandla zakhe, ngaphandle uyigobayo ngexesha elifanayo umva. Hamba ubuyele cinezela imizuzwana embalwa izandla zakhe esifubeni sakhe, ndikuvuse phezulu, ndivuka kwi tiptoe. Bonke uphinde amaxesha 15.

3. Ukwayama phambili, lisibekele izandla zakhe dumbbells phantsi, thatha umlenze umva phezulu. Dumbbells bazamela ukwalathisa izandla zakhe, uphumlisa kule ndawo imizuzwana embalwa. Ukuzilolonga enze izihlandlo ezili-15. Emva koko utshintshe umlenze kunye efanayo ngokuphindaphindiweyo izihlandlo ezili-15.

4. ungqiyame ngesandla esinye phezu emva kwesitulo sakhe, elinye kunye dumbbell kwi siphefumla bazise esifubeni sakhe, ephethe kuye ngokuqinileyo kangangoko kunokwenzeka. Phinda intshukumo ngalinye izihlandlo ezili-10. Koko wenze okufanayo nomnye ngesandla.

Yonke imisebenzi kunye dumbbells ukuba abasetyhini kufuneka kwenziwe ngaphandle nayiphi na intshukumo ngesiquphe kangangoko kakuhle kangangoko kunokwenzeka. Iiklasi naziphi na izakhiwo kufuneka wenziwe rhoqo xi ubuninzi. Ekukhethwa emva imithwalo ukuze anike abanye umzimba ngosuku olulandelayo. izakhiwo ezinjalo contraindicated, amabhinqa kunye noxinzelelo lwegazi.

Uqheliso lomsebenzi dumbbells amadoda lwenziwa, ukugcina ulandelelwano ethile: kuqala izihlunu extensor ngesa- kunye flexor, kwaye ngoko ke izihlunu umbhinqo umkhono, ngoko umntla, ithole izihlunu press. Ekubeni lonke uqheliso amadoda kufuneka ibe umthwalo amandla enkulu kumaqela kwezihlunu ezahlukeneyo. Ukuba umthwalo akwanelanga, ngoko kuyimfuneko ukuba bafunde imisebenzi kunye yamatye.