Kettlebell: ukuhlola ngokubanzi
Ngokungafani nezilumbulu, apho ubunzima bunokulinganisela, ngexesha lokulayishwa ngeesisindo umthwalo uhamba ngokukodwa. Ngezona zinto zihamba phambili, izandla zikhona kwindawo ethile phakathi kwendlela yokuphatha, kwaye ngoko ke kude neyona ndawo inzima kakhulu. Ngoko ke, xa uqhuba umzimba, kufuneka wenze imizamo eninzi yokuphakamisa ubunzima. Isibambiso siyindawo esetyenziswa kakhulu yokubamba. Ukubambelela kuyo, ungazijikeleza ubunzima okanye uyitshintshe ukusuka kwesinye isandla ukuya kwesinye.
Izigulane
Indawo yezandla kwisisindo sinokutshintshwa, ingakumbi ukuba ubambelele. Isiseko, okanye isiseko, siyinxalenye ephezulu kakhulu ye-dumbbell. Ukunyamekela kule ndawo, unika ukuzinza okukhulu. Ukuqeqeshelwa nayiphi na "umthwalo", kungakhathaliseki ukuba iinqwelwe, izilumbulu okanye ii-barbells - zizaliswe ngokulimala. Ngoko ke, kufuneka ulandele imigaqo esemthethweni yokhuseleko. Yima ngqo. Gcina amahlombe akho emva kwaye uzama ukuphakamisa. Lula isisu. Ngaphambi kokuba uqale intshukumo nganye, iimisipha zinyango-phambili. Zama ukuzigcina kweli lizwe kulo lonke ixesha. Musa ukuphefumula. Lawula ukuhamba. Hambisa isigqi, ungaphonsa ubunzima.
Ngaphambi kokuba Uqale
Ingqungquthela yonke ibandakanya ukufudumala (ukuqala kokuqala kokusetyenziswa) kunye nokuhamba okuyisiseko. Umsebenzi omfutshane unokwenziwa ngalunye usuku, kwaye ukuqhuba okuphambili kukuphindwe kabili ngeveki. Uya kuyimfuneko: ubunzima be-4 kg kunye newashi ukubonisa ixesha lovavanyo.
Semi squats
Thatha i-bumbbell ngezandla zombini uze uyibeke kwinqanaba lesifuba, faka iinyawo zakho ngobubanzi bamagxa. Ngokugxininisa kwizithende, zehla, njengokungathi uya kuhlala esihlalweni. Bese uqonde kwakhona. Phinda usebenzise imizuzu engama-40. (malunga ne-40 yokuhlala-sits), musa ukutshintsha isikhundla sezandla zakho.
Isangqa
Thatha isisindo sakho ngakwesobunxele sakho, kwaye emva kokuba uqhube umqhutyelwano we-setyhula, khokela emva kwakho. Phonsa ubunzima ukusuka kwesobunxele ukuya ngasekunene uze uqhubeke nokuhamba kwexesha lokuhamba, uguqule ubunzima ukusuka kwelinye icala ukuya kwesinye. Yenza umsebenzo malunga nemizuzwana engama-20, kwaye utshintshe indlela.
Ukujikeleza
Vula ubunzima ukusuka phezulu ukuya ngaphantsi uze uyiqonde ngezandla zombini, ubotshelele intloko yakho. Yenza isyhula esetyhula ngakwesobunxele sendawo. Yenza umsebenzo wemigqa engama-20, kwaye utshintshe indlela. Beka imilenze yakho ngokubanzi, thabatha ubunzima kwizandla zombini uze uyibeke phantsi, phakathi kweenyawo zakho; ukuhlala kwesiqingatha. Emva koko, qalela, uphakamise iminyango phambili ngamandla, kwaye welula iingalo zakho kunye nesiguqa phambi kwakho. Ukuyeka ubunzima, hlala phantsi ngexesha elifanayo. Phinda ukunyakaza okungahambisani ne-1 min. (malunga neentsimbi ezingama-25). Emva koko, zenze ngesandla esisodwa, uguqule i-dumbbell ukusuka kwelinye icala ukuya kwesinye, kwaye phezulu kwintlanzi. Oku kuya kuthatha enye iminithi. (malunga nokuphindaphinda kwama-44). Thatha ubunzima obuncinane. Thatha isalathisi ngakwesobunxele, uze ubeke unyawo lwakho phambili, olufanelekileyo-ukusuka ngasemva. Ukuguqa ngamadolo, ukuhla kwehla kwaye udlule umthwalo ukusuka kwesobunxele ukuya kwesokunene, usibambe phantsi kwegolo lomlenze wangaphambili. Emva koko vuka uphinde ususe umthwalo kwisandla sakho sobunxele, kodwa ngoku ukwenze phezu komlenze wakho. Qhubeka nomoya ofanayo imizuzwana engama-30. (malunga nokuphindaphinda kwe-18), utshintshe isikhokelo sokunyakaza kweengalo kwaye wenze okufanayo kwenye imizuzwana engama-30. Phinda usebenze ngomnye umlenze. Dlulisa isisindo ukusuka kwesinye isandla ukuya kwesinye kuphela kwindawo ephantsi, phantsi kweenyawo. Umphezulu womzimba ubonakala ukuze ukhangele kwicala lasekunene. Ngexesha elifanayo, nciphise ingalo yakho kwizinga lamahlombe, ubunzima ngexesha elifanayo - kwiimbumba. Emva koko uvelise umzimba kwindawo yayo yokuqala, uphakamise izandla zakho phezulu. Phinda usebenze ngakwesobunxele. Eminye macala ngomzuzu 1 (malunga nokuphindaphinda kwama-20). Musa ukubeka izandla zakho phezulu, kodwa zigcine kwizinga lesifuba lonke ixesha. Ncika ngakwesobunxele, unciphise isisindo ukuya emlenzeni ophantsi. Khawucinge ukuba ume phakathi kweefayili ezimbini zeglasi, - zama ukungahambi okanye ukubuya. Buyela ngokukhawuleza kwisithuba esicacileyo. Yenza lo msebenzi ngomzuzu o-1. (malunga nama-20 okuphindaphinda). Shintsha uhlangothi.
Beka iinyawo zakho ububanzi, thabatha ubunzima ngezandla zombini uze uyibeke phantsi. Hlala phantsi, ngoko, ucinezela kwizithende, uqonde. Ukusebenzisa ukukhawuleza okudalwe ukunyakaza kwamaqatha, khuphula isisindo. Xa iingalo zikwinqanaba lesifuba, isundu lijikeleze umzimba. Emva koko uyiphakamise phezu kwentloko kwaye ubuyele kwindawo yayo yasekuqaleni. Yenza umsebenzo we-1 iminithi. (malunga nokuphindaphinda kwama-20). Musa ukuphakamisa ubunzima ngaphezu kwentloko yakho.