Kuze kube manje, ukuhlala nama-dumbbells noma ama-bodybuilders kubhekwa njengenye yezindlela ezinhle kakhulu zokugubha ngokushesha izintambo, izinkalo, ukuqeda i-cellulite bese uqinisa uhlangothi lwangaphakathi, oluyinkinga kakhulu kwethanga. Ukuzivocavoca okumangalisayo, okulula kunika umphumela omkhulu, emasontweni ambalwa nje okwenza umzimba wakho ukhululeke futhi ukhangele.
Iziphi izinhlanzi ezibandakanya ama-squats anezimbongolo?
Lo msebenzi usebenza kuwo wonke imisipha emikhulu yomzimba ophansi womzimba:
- quadriceps;
- I-Gluteus gluteus maximus;
- imisipha ye-adductor yethanga;
- ama-hamstrings.
Ngaphezu kwalokho, izimbungulu zebhande eliphezulu kanye nezibani azibandakanyeki kancane.
Izikwele ezinama-dumbbells: amasu
Izigqoko ezinamahlumela ezinkanyeni kanye nomnyango wangaphakathi wethanga kubaluleke kakhulu ukwenza kahle: ngaphandle kwalokho ngeke ukwazi ukufeza imiphumela enjalo enhle futhi enhle. Ngakho-ke, yiba nesineke futhi uqale ukufunda le nqubo, bese nje uthatha ukusebenza. Ngakho-ke, ayikho ubunzima obukhethekile, kodwa udinga ukuqapha umzimba wakho ukuze ungenze kube lula ngokushintsha okungafani.
Ake sihlaziye ngokuningiliziwe ukuthi singenzani ukuhlala phansi ngezingqungquthela:
- Vuka ngokuqondile, usakaze amahlombe akho. Imilenze ibanzi kunamahlombe, izinyawo zifana nomunye nomunye, izingalo ziyancipha emzimbeni, ama-dumbbells agcinwa.
- Ungakwazi ukwandisa umthwalo uma ungagcini nje ukubamba izimbongolo ezandleni zakho, kodwa uphakamise izandla zakho phambi kwakho. Esikhundleni sezingqungquthela, ungathatha umdwebi womzimba, uyibeke emahlombe akho (kodwa hhayi entanyeni yakho) bese uyibamba ngezandla zakho.
- Yehla ngaphandle kokuphakamisa amadolo akho phambili, ukudlulisela isisindo somzimba ezithende zakho bese udonsa amasosha akho emuva, njengokungathi ufuna ukuhlala esihlalweni esiphansi.
- Uma i-angle emadolweni ngama-degrees angu-90, shintsha ukuqondisa kokuhamba futhi uqale ngokushelela emuva kuze kube yilapho uthatha isikhundla sokuqala.
Njengoba ubona, i-squat ene-dumbbell kulula kakhulu. Ukuthola umphumela osheshayo, izindlela ezintathu kumele zenziwe nsukuzonke izikhathi ezingu-15-25. Isisindo samagundane kufanele senyuke kancane kancane ukuze umsebenzi ungabi lula kakhulu, ngaphandle kwalokho ngeke kube nomthelela kuwo. Ukunciphisa kuyadingeka ukuze kuthuthukiswe isisindo somzimba, okwenza umzimba uthande futhi uqine.
Izikwele ze-Sumo ezinama-dumbbells
Izikwele ezinesisindo, noma i-sumo, zenziwa ngendlela efana nomsebenzi ochazwe ngenhla. Umehluko emikhakheni incane, kodwa futhi uyashintsha umthwalo emzimbeni.
Udinga ukusabalalisa imilenze yakho ngokubanzi kunamahlombe akho, faka izinyawo zakho ngezindlela ezihlukene kanye ne-squat ngokugcwele ngisho nangemuva. Lapho amadolo egobile nge-engela yama-degrees angu-90, udinga ukushintsha kahle isiqondiso sokunyakaza. Ngokwenza kanjalo, kunconywa ukuthatha isidumbu phambi kwakho. Kuthathwa ngezandla zombili futhi kubambe kulo lonke ukukhishwa kwendlela ngendlela efanayo
Lezi zi-sit-ups zihle kakhulu ezinkalweni nasezintweni. Ngokuvamile, lokhu kungukuhluka kokusebenza komsebenzi ofanayo, futhi ungakhetha ukuthi iyiphi okufanele uyenze ngokusekelwe kulokho okuyinhloko kuwe: uma izintambo - ke kufanele ugxile ekukhethweni okukhethiwe okukuqala, uma izinkalo zikhona enkambeni izikwele ze-sito.
Uma umgomo wakho umane nje uveze imisipha yakho bese wenza amathanga akho namathanga akho aphinde ahlasele futhi abukeke, imiphumela yokuqala ebonakalayo uzoyiqaphela emva kwamasonto angu-2-3 wemisebenzi ejwayelekile yansuku zonke.