Ukugoqa ngezandla ngama-dumbbells

Ukugobhoza ngezandla ngama-dumbbells, mhlawumbe, ukuvivinya umzimba okuphumelelayo kakhulu okungenziwa kuphela ukuze uphethe i-biceps. Ucabanga ukuthi lokhu kudingekile kuphela kubakhi bomzimba? Cha! I-Flabby, izandla ezithambile azihambeli kunoma ubani, futhi ngaphandle kwalokho, zitholakale kakhulu ezithombeni, ngoba uma zicindezelekile emzimbeni zivele zithele kancane futhi zivele zibanzi. Lokhu ngeke kwenzeke uma uthuthukisa imisipha yezandla futhi ubagcine ngezwi.

Ukugobhoza ngezandla ngama-dumbbells: sizokuqeda ukwesaba

Amantombazane amaningi ayesaba zonke izinhlobo zemithwalo, ecabanga ukuthi bayothola ngokushesha imisipha emikhulu, njengalabo abesaba umzimba abavela emaphosta e-gym. Lezi zinkinga azikho konke okungenasisekelo: ngokuqeqesha imisipha yezandla, wenza kuphela ukuthi zilungele futhi zihle, kodwa ngeke uzifake. Ama-Bodybuilders enza ngokuqondile imisipha ye-muscle, ayisebenzisi amahora amaningi e-gym, futhi adla ngendlela ekhethekile, futhi ngokuvamile asebenzisa izithako ezikhethekile zamakhemikhali ngenxa yalokho. Akungabazeki ukuthi uhlelo lwakho lokuqeqesha lufana nento efanayo, ngakho ungesabi ukuqhuba!

Izinhlobonhlobo zokugoba ngezandla nama-dumbbells

Manje kunezinhlobonhlobo eziningi zokuzivocavoca ezinama-dumbbells, okuzosiza ukunikeza izandla zakho umbono omuhle. Okuthandwa kakhulu yizinhlobo ezilandelayo:

1. Ukugoba ngezandla ngama-dumbbells ngenkathi uhlezi. Lokhu kuvivinya okuyisisekelo kuhle ngoba akuyikulayisha umhlane ophansi, futhi ungathatha isisindo esisekelwe emigomweni yakho: ngokushisa okudinga udinga isisindo sokukhanya kanye nenani elikhulu lokuphindaphindiwe, ukwakha ubukhulu besisipha futhi unike isimo esihle - kancane futhi ngesisindo esikhulu. Okuphumelela kakhulu ukuguqulwa kwezandla nge-dumbbells. Hlala phansi ebhentshini, cindezela umhlane wakho emuva, uthathe u-dumbbell, imilenze uhlale phansi. Yenza okunye ukuphakamisa: uma ingalo eyodwa iphakanyisiwe, enye ingxenye kufanele ihliswe. Yenza izinqola ezintathu zokuphindaphinda izikhathi ezingu-10. Ukugoqa izandla ngezindlela zokuma ezibukeka kuyinto efana nokuzivocavoca okufanayo, kodwa kuthwala umgogodla we-lumbar, kungani kungcono kakhulu kunomsebenzi ofanayo wokuhlala.
2. I-hand flexion ehlanganisiwe. Lo msebenzi uqeqesha ama-biceps. Hlala emaphethelweni ebhentshi, uzophumula ngokucacile ezinyaweni zakho phansi, futhi uthathe ama-dumbbells ezandleni zakho. Ukuphumula okokuqala ngendwangu yesandla, oqeqeshwayo okwamanje, ngaphezu nje kwamadolo ebusweni obuphakathi kwethanga, yenza ukugoba. Leso sandla, esingenziwanga okwamanje, kufanele sikhululeke ukulala emlonyeni. Ukuzivocavoca kwenziwa ngokuhamba kancane, ukuze amandla we-jerk, nemisipha, engenzi. Ngemva kokuqedela indlela (ukuphindaphinda kuka-10-12), ungahambisa ngakolunye uhlangothi.
3. I-Hammer iguqa. Sukuma uqonde, amahlombe asakazeka, imilenze iphakanyiswe ububanzi. Thatha i-pair of dumbbells ezandleni ezisehlisiwe, izintende zazo okufanele zibhekene nomzimba. Phakamisa enye yezimpawu ezibhekene nehlombe, ugoqa ingalo emgqeni, kuyilapho ungashintshi isikhundla sesandla (akufanele ukushintshanisa noma ukuzungeza). Njengoba usufike endaweni ephezulu, wehlisa isandla sakho (kancane, hhayi ukuwaphonsa). Phinda ngolunye uhlangothi. Yenza izinqola ezingu-3 zeziphindaphinda ezingu-10.
4. Ukugoba kwezandla ebhokisini. Ukwenza umsebenzi, lungisa i-D-handles kumakholi ngamunye. Thatha isikhwama esivela ngezansi, ukhomba izintende zakho phezulu. Hamba phakathi kwemilenze yomshini phakathi (njengenketho, ungahlala phansi). Thatha umoya ojulile futhi ubambe umoya wakho. Njengoba uphumelela, welula izingalo zakho bese udonsa izingalo ekhanda lakho, ugoqa izingalo zakho. Lapho izintende ziphezu kwe-bicep, hlala imizuzwana embalwa, ekugcineni uhlunga imisipha. Emva kwalokho, thatha umoya ojulile bese ubuyela esimweni sokuqala.

Ngesikhathi sokuzivocavoca, qinisekisa ukuthi umhlane wakho uphelele ngisho, amahlombe akho aqondisiwe, futhi imilenze nomzimba wakho bahlezi endaweni eyodwa futhi musa ukuhambisa.