Kungenzeka ukuthi ama-dumbbells alula kakhulu futhi, ngesikhathi esifanayo, i-projectile ephumelela kakhulu. Amakilasi anama-dumbbells angamaphesenti angu-100 afanelekile, kokubili ngokusebenza kahle, nangokwezindleko nokutholakala. Ukuzivocavoca nge-dumbbells ekhaya, akudingeki ukuba uhlomise i-mini-gym, ngaphezu kwalokho, kungenzeka ukuthi awudingi ukuzithenga - ama-dumbbells avame ukungenzi lutho emaceleni amnyama amakhonsathi ethu angenalutho.
Ukuze uqinise isibalo asikho isidingo sokuguqula nsuku zonke amahora. Ngaphezu kwalokho, ukuqeqeshwa isisindo akukhuthazwa ukuba kwenziwe izikhathi ezingaphezu kuka-3 ngesonto, ngoba ngesikhathi sonke, imisipha kufanele ibuyiselwe ngokugcwele.
Ngokuqondene nesikhathi sokuqeqeshwa, ungaqala ngesigamu sehora lokuqeqesha futhi uwandise kancane kancane ihora elilodwa. Zonke izindlela ezilandelayo zokusebenza kahle, landela izindlela ezingu-2-3. Okungukuthi, benza izikhathi ezingu-20, baphumula okwesikhashana futhi baphinda ngokuphindwe izikhathi ezingu-20.
Ngaphambi kokuba uqale ukuzivocavoca ngama-dumbbell on the relief, ukufudumala imisipha futhi shake. Iqiniso lokuthi uzoqeqesha ngama-kilogram okukhanya akusho ukuthi awuvikelekile ekuthungeni noma ekuhlukaniseni . Okokuqala, ukufudumala ukuphepha kwakho.
Siphakamisa ukuthi uqale ngemisindo elula, ebizwa kanjalo ngama-dumbbells wabaqalayo. Uzodinga isidumbu esivela ku-1 kuya ku-3kg, isisindo nesimo esijabulisayo somoya.
Isiyinkimbinkimbi sokuzivocavoca
- I-IP - emi, imilenze ndawonye, izandla ziyancipha, ngakwesokunene ngasinye ku-dumbbell. Sithatha isinyathelo sokunene ngonyawo wokunene, ugoqa. Ukuphakama, faka unyawo lwabo lwesokunxele. Lokhu ukuvivinya umzimba okunamandla kakhulu namakhaza ekhaya ekupombaneni imilenze namadolo. Ama-dumbbells adingeka kuphela ngesisindo. Siphinda izikhathi ezingu-20.
- Siyaqhubeka nokuhlaselwa. I-IP iyafana. Senza umlenze wesokudla uhambe phambili, ubuyele umlenze we-IP, eceleni, buyele ku-IP. Lungela emuva, buyela ku-IP, futhi ungene ngakwesobunxele, buyela ku-IP. Kuzo zonke izigqoko zokuhlaselwa kuya phezulu. Phinda izikhathi ezingu-10 (4 lows - 1 isikhathi) emlenzeni ngamunye.
- Siphumula ngokululaza imilenze yethu. Beka izibhamu, umlenze wesokudla eceleni, esithende, sifinyelele emasokisi. Uphindaphindiwe ngenye inyawo. Saphinda sigxilisa imilenze yethu futhi sidonsa izandla zethu emadodeni ethu, siwaphindaphinda ngomlenze wesibili.
- Ukusebenza okulandelayo kwamandla nama-dumbbells ekhaya esenza emisipha ye-gluteus. Sifaka isandla sethu sesobunxele emabhokisini emagodini, siphakamise umlenze wesobunxele emuva, bese udonsa ingalo yangakwesokudla ukusuka phambili. Senza kusuka izikhathi ezingu-8 kuya kwezi-16 ngezinyawo.
- Sifeza isakhiwo esiyinkimbinkimbi ngezintambo zemisipha yemilenze.