Uqheliso lomsebenzi dumbbells ukunciphisa umzimba - ithuba elihle ukuzibandakanya, ngaphandle kokushiya ekhaya

umzimba, ekuzaleni, ukungasebenzi kakuhle kwenkqubo hormone, kukuzingxala - ezingunobangela ezisisiseko umzimba. Umxhesho aba ilikhubalo, ngaphandle amandla omzimba abayi kukunika iziphumo ezibonakalayo. Kodwa kuthekani ukuba ithuba lokufikelela kwi ukomelela kunyango na? Abantu abaninzi bakholelwa ukuba uqeqesho ukufikelela ubuncinane ezinye iziphumo ezibonakalayo engenamsebenzi ekhaya. Le hypothesis into engalunganga. Uqheliso lomsebenzi dumbbells ukunciphisa umzimba ngelixa esenza ngokukhawuleza zabo rhoqo ngokwaneleyo kumnika iziphumo zokuqala. Kanti lo uluhlu elula ikhona phantse yonke imizi, kwaye xa engekho, ndingayi kuba mthwalo-mali yekhaya ukuthenga.

Yonke imisebenzi kunye dumbbells ziye zohlulwa ngokwendidi eziliqela, kuxhomekeka, kuba ukufunda oko izihlunu ukuba enzelwe. Ngoncedo lwabo, ungakwazi umxokozelo:

• imilenze;
• izandla;
• lwebele;
• back;
• press.

Kufuneka kananjalo bathi ngoncedo dumbbells uyakwazi ukwenza imithambo kwi balance. Ngoko ke, lo izixhobo elula ngokwaneleyo kuvumela ukwenza ingqesho epheleleyo.

Uqheliso lomsebenzi dumbbells ukunciphisa umzimba - kutheni bhetele ngaphandle kwabo

Kukholelwa ukuba ngenjongo yokuba ndahlukane umzimba zezona umthambo aerobic. Oku kuyinyaniso, kodwa hayi kakhulu. Kufuneka ufundwe kunye uqeqesho lokukhulisa amandla. Kuphela kulo mzekelo, iziphumo efunekayo iya kubakho ngokwenene, singalahlekani kuphela ubunzima kodwa qinisa izihlunu, kunye nabo, kunye nesikhumba.

Isizathu ilula: imali atshiswe ngexesha exercises kunye nokufunyanwa emva calories umthambo ukuze ezahlukeneyo ezahlukeneyo. Ngokomzekelo, xa isifundo amandla "aphelelwe 'inokuba iigram 200 kuphela ubunzima, kodwa inkqubo wokutshisa amanqatha emva kuya kuqhubeka iintsuku enye ezimbalwa. On obukhulu exercise aerobic ukwehlisa umzimba abupheleli (eklasini abalungiselelwe grams ukuya ku-600), kodwa kwakhona kubo kufuna ixesha elininzi yaye, ke ngoko, ukuwa amafutha ngokukhawuleza ziphele.

Ngoko ke, ukutshintsha ukutsiba intambo okanye ukubaleka kunye nasekusebenziseni kunye dumbbells ukunciphisa umzimba, unako ukufikelela iziphumo ezingcono kakhulu. Ubunzima izixhobo yahluka kakhulu kakhulu, kuba kwenyusa, zingachaphazela kakhulu umgangatho imithwalo ezifunyenweyo.

Dumbbells ekhaya - ngendawo yokwenza umthambo encinane indlu ngqo

Ukuze ukuba iklasi ukuba olusebenzayo ekhuselekileyo, kubalulekile ukuba:

• ukwenza lifudumele-up;
• ulandele imithambo ubuchule (best kwenziwa phambi kokuba esipilini ukuthintela iimpazamo ngexesha);
• aqale ukuzilolonga iintsimbi ubunzima ukukhanya (1-2 Kum kwabasaqalayo kakhulu ngokwaneleyo).

Kwaye ngoku kancinci malunga ubonisa kunye dumbbells ukunciphisa umzimba kufuneka enze kwiqela kwezihlunu ngalinye. Bona baziwa kakuhle.

Kuba umlenze imisipha squats kakuhle kakhulu. Ukwenza kubo Ukrainian lunee ntlobo ezahlukeneyo, ungalayisha ezantsi phantse zonke izihlunu kweqondo asezantsi. Akukho ukutsibela ngaphantsi luncedo (phambili, umva kwaye nasemacaleni).

Dumbbells kunye uncedo ekufumaneni ezandleni ngokuvumelana. Oomatshini bokushicilela, umphakamisi phezulu kunye kuhlabana-ups angenza izimanga.

Kuba izihlunu zesifuba kufuneka kwenziwe ukuxuba zemveli ezizalayo-isandla ukusuka kwindawo ekuthanda.

Awukwazi kwenza ingqalelo umva izihlunu, ngokuba na, nkqu ngoyena entle lonakalisa ngendlela embi. Xa dumbbells inokunceda ukwenza intonga (ububanzi iinyawo zamagxa ngaphandle, ibheke phambili umzimba): wezandla slide yobume phambili ecaleni kumphezulu womlenze ukusuka ezantsi ukuya phezulu vice versa. Umsebenzi wesibini - uphakamisa dumbbells (nelo yokuqala, parallel yezindlu ukuya kumgangatho) iingalo zivunyelwe ukuya kwinqanaba edolweni, aze avuke aze abe umgca ukwandiswa ngeempundu-ejikelezayo-intloko (xa izikhali parallel ukuya kwesinye).

Bandakanya-inventri yesikolo zize ngexesha imithambo kwi kumaphephandaba. Zisetyenziswa njenge nomthwalo eyongezelelweyo izandla phantsi umgangatho ukhwela buti (rectus abdominis), okanye xa besebenza izihlunu elibhalwe ngokumileyo (umthambo, eyaziwa ngokuba «criss-cross»). Kulo mzekelo, omnye dumbbell ska phantsi kwamadolo umlenze omnye, apho, xa umthambo ayikho unbent, nto leyo evumela ukuba asebenze ngaphezulu kunye nokulawula iintshukumo. Enye inzuzo yalo yolwamkelo - ukuba ezinokuphazamisa ingqondo ukusuka ukungaphatheki xa ukusebenza kwezihlunu.

Kakade ke, iinketho ze zokwakha usebenzisa dumbbells inkulu kakhulu, kwaye kakhulu kunokwenziwa ekhaya. Eyona nto ibalulekileyo - ukuseta sinenjongo sizabalazela yona.