Izikwele ezinamantombazane amantombazane - indlela efanele yokukwenza

Ukuzivocavoca okulula kakhulu, okufinyeleleka futhi kanyekanye kuyisigatshana esinama-dumbbells, angenziwa ekhaya nasehholo. Zinezinzuzo ezihlukahlukene, ezisiza ukulahlekelwa isisindo futhi zithole ukukhululeka okuhle. Kubalulekile ukwazi nokugcina imininingwane yendlela yokwenza.

Ukusetshenziswa kwama-sit-ups nama-dumbbells

Ukuze uqiniseke ukuthi ama-squats kufanele abe khona ekuqeqesheni, udinga ukubheka izinzuzo zabo:

1. Imisipha yamadokodo namathanga asethuthukile kahle, okwenza ukuthi isibalo sithandeke kakhulu. Kulabo abafuna ukunciphisa umzimba, kufanelekile ukwazi ukuthi ama squats asiza ukulwa namafutha amaningi ngenxa yokukhula kwemisipha.
2. Abaningi banesithakazelo ukuthi ama-squats anama-dumbbell ayasebenza yini ekukhuleni kwemisipha, ngakho-ke ngokuzivocavoca njalo nokunyuka njalo komthwalo, ungathola imiphumela emihle. Uma kwenziwa kahle, ukugqugquzelwa kokukhiqizwa kwamakhomoni (testosterone kanye ne-hormone yokukhula) kwenzeka, okubalulekile ekwakheni izicubu zomzimba.
3. Uma wenza ama-sit-ups nama-dumbbell ungathuthukisa inhlalakahle yakho yonke. Ngenxa yokuqeqeshwa, unganciphisa ingozi yokulimala, njengoba imisipha iqiniswa futhi ukuguquguquka kuthuthuka.
4. Uma uqubuzana nama-dumbbells, ungathuthukisa kakhulu ukusebenza kwezemidlalo. Lokhu kusetshenziselwa ukuqeqesha cishe bonke abadlali.
5. Ukuqeqeshwa njalo kuqinisa emuva, okuthuthukisa ukuma. Kubonakala ukuthi ama-squats asiza ukubhekana nobuhlungu ngemuva. Kubalulekile ukunamathela kumkhono ofanele futhi ungazami ukusebenzisa isisindo esiningi.

Izigqoko ezinezinambuzane - iziphi imisipha ezisebenza?

Lokhu kuhloswe kuhloswe ukusebenza ingxenye engezansi yomzimba, ngakho ngesikhathi sokuqeqeshwa imisipha yemilenze isebenza kanzima. Ama-classical sit-ups nama-dumbbells ngokuvamile alayishe i-gluteus maximus, i-quadriceps kanye ne-hamstrings, kanye nemisipha yezinyopho namasipha enkomo. Ukwengeza, ngesikhathi sokuqhaqhazela, imisipha yamahlombe kanye nokuqiniswa (izandla, isisu nangemuva) zihilelekile emsebenzini.

Isisindo somzimba we-squats

Ukuze uthole imiphumela emihle, udinga ukukhetha ngokufanele isisindo somthwalo, esekelwe ezingeni lokuqeqeshwa komuntu. Izikwele ezinamantombazane amantombazane kufanele zenziwe ngomthwalo onjalo ukuze uzizwe umsebenzi wemisipha futhi kwakunzima. Isisindo semishini kufanele sikhethwe ukuze ukuphindaphinda kokugcina kwenziwe ngamandla wakamuva. Umthwalo ubuncane u-3 kg. Ukuqhubeka okubalulekile okuqhubekayo kuzikali zokusebenza.

Izikwele ezinama-dumbbell - izinhlobo

Kunezinhlobo ezahlukene zalolu hlelo, oluhlukile esimweni semilenze nezandla. Kufanele uqale nge-classic version, ngoba yisisekelo sabo konke okukhethwa kukho. Kukhona uhlelo oluthile, njengokuqhaqhazela ngezingqungquthela:

1. Sukuma uqonde, vula emuva bese ucindezela izithende zakho phansi. Isisindo somzimba kufanele sishintshwe ezinyaweni.
2. Ama-dumbbell kufanele abe ngezandla. Ngenkathi uqhuba ukugcoba, khipha kancane isikhumba sakho, njengokungathi uhlezi esihlalweni. Bhonqa ngamadolo ngaphambi kokuba amathanga ahambisane nephansi. Ngenxa yalokho, okwamanje ama-squat dumbbells kufanele abe endaweni ephakeme ngaphezu kwama-ankle.
3. Cabanga, kubalulekile ukuthi uphefumule, ngakho-ke uma igoba phansi, qiniseka ukuthatha umoya ojulile, futhi ukhuphuka, uphume.
4. Khuphuka kancane, ucindezela izandla ezinqulwini. Ungapheli amadolo akho ekugcineni ukugcina umthwalo. Izikwele ezinama-dumbbell, inqubo yakhe ihlanganisa ama-nuances abalulekile, kufanele kwenziwe ngokubambezeleka okuncane emazingeni aphezulu nakwaphansi.

Izikwele zihambisana nama-dumbbells

Ukwenza udumo lwangaphakathi lwamathanga, kunconywa ukuthi kufaka phakathi kokuyinkimbinkimbi lo msebenzi, onokuzikhethela kwawo:

1. Ukuze uthole ukuqeqeshwa, thatha i-dumbbell ngezandla zombili. Gcina izinyawo zakho ububanzi obude kunamahlombe akho, into esemqoka ukukwenza kube lula.
2. I-squat sumo ne-dumbbell kufanele yenziwe, ivula kancane amasokisi, angaba ngu-45 degrees.
3. Yehla futhi uphakamise, uqiniseke ukuthi amadolo akho awahlangabezi futhi angahambi ezinyaweni ezinyaweni. Bamba umzimba endaweni eqondile, hhayi ukuguqa ngaphezulu.

Ukuhlala kwesi-Bulgarian ngama-dumbbells

Ukuze wenze lokhu kuvivinya okuphumelelayo, udinga ibhentshi noma enye ingxenye yesikhulumi, ukuphakama kwalo okufanele kufinyelele cishe emadolweni. Ukuqeqesha umlenze ngamunye ngokwehlukana, ungakwazi ukuqapha ngokucophelela imisipha. Ukuhlukanisa izikwele ezinezinambuzane kwenziwa ngale ndlela:

1. Yima emuva ebhentshini ibanga elide kulo. Faka unyawo olulodwa ebhentshini, kanti omunye umlenze phambili, cishe ama-degrees angu-20.
2. Nciphisa kancane, uqiniseke ukuthi ithanga lifana nephansi. Ingabe ama-squats anezinambuzane ezinamathele, ubambe umzimba ngokuqondile futhi ungathinti emadolweni ngezinyawo ezingemuva.

Izikwele ezinamahloni emahlombe

Ukuhlukahluka okuvamile kokuzivocavoca kungashintshwa ngokushintsha isimo sezandla, isibonelo, ubambe ama-dumbbells emahlombe futhi kancane kancane esifubeni. Kubalulekile ukuthola isikhundla esikahle kakhulu. Kunezici eziningana zokuthi ugibele kahle kanjani ama-dumbbells emahlombe, ukuze angagcini, awudingi ukugoqa futhi ungaphakamisi ukuphakama kwakho phezulu. Gcina amahlombe akho ephumula. Uma i-dumbbell ixhumana nomzimba, kunconywa ukubeka okuthile okunciphisa emahlombe, isibonelo, ithawula.

Izikwele ezinezinkukhu zicindezela phezulu

Inguqulo eyisisekelo yalolu hlelo ingahlukahluka ngesikhathi esifanayo bese uqeqesha umzimba ophansi nangaphezulu. Ngenxa yalokho, ngaphezu kwemigqa nezintambo, imisipha ye-biceps ne-shoulder shoulder ihilelekile emsebenzini. Izikwele ezinama-dumbbell ezandleni zenziwa ngokucabangela lezi zici:

1. Isikhundla sokuqala sifana nenguqulo ye-classical yohlelo lokusebenza. Ama-dumbbells, ezandleni, gqoka amahlombe akho.
2. Emva kokwenza izikwele, kufanele ucindezele ama-dumbbell phezulu ngenhloko yakho. Qaphela ukuthi izandla kufanele zihambe endleleni eqondile futhi ungahambisani.

Izikwele ezinama-dumbbell wokulahlekelwa kwesisindo

Ukuze unciphise imiqulu yomzimba ngokushesha, udinga ukuhlela kahle uhlelo lokuqeqesha . Kubalulekile ukucabanga ngezinsuku zamakilasi kanye nenombolo yokuphindaphinda. Ukuthola imiphumela yesikhashana, kunconywa ukuthi ungeze ezinye izenzo ekuqeqesheni.

1. Uhlelo lwezigqoko ezinama-dumbbell lungabandakanya ama-3-4 amakilasi, ngoba imisipha kumele ibuyiselwe.
2. Qala ngokuphindaphinda ama-50, isibonelo, ubahlukanisa ngezindlela ezingu-5 izikhathi ezingu-10. Sicela uqaphele ukuthi ukuphuka phakathi kwezinyathelo akufanele kube ngaphezu kwemizuzu engu-5.
3. Khulisa kancane kancane inani lokuphindaphindiwe futhi unciphise isikhathi phakathi kwezindlela.

Izikwele ezinezinqunu - zilimaza

Ngaphansi kwezimo ezithile, ukuzivocavoca kungaba yingozi futhi ezimweni eziningi lokhu kungenxa yamaphutha ohlelweni lokubulawa. Abaqalayo baxwayiswa ukuba baqale ukuqeqeshwa ngaphandle komthwalo owengeziwe womsebenzi futhi ngeke kube yinto engafanele ukubonisana nodokotela ukuze kungabikho izinkinga zezempilo ezingenzeka. Izikwele ezinama-dumbbell zingakwazi ukufihla ingozi enjalo:

1. Uma wenza umsebenzi owenza amaphutha, amadolo azobhekana nomthwalo omkhulu, okuholela ekwanda okweqile engozini yokulimala okuhambisana namalungu.
2. Ukwandisa umthwalo kancane kancane, ngoba isisindo esinzima singabangela ukunweba.
3. Izikwele ezinama-dumbbell ezinzima zingabangela ukulimala emuva, ngakho-ke kubalulekile ukuqinisekisa ukuthi azikho izinkinga ngomgogodla. Amaphutha avamile aphikisana ngokuqinile futhi ajikeleze ngemuva.