Ukuzivocavoca ekhaya
Imivuzo . Squat ngezitye
Siya kuphakama ngokuthe ngqo, sihlale sigxile kwiingalo ezixubileyo, siza kubeka iinyawo ububanzi bomzimba webhasin, sibeka iinyawo ngokufanayo. Siza kuhlala ukuze iinqununu zilandelele phantsi kwaye zolule emva koko, umzimba awuqhubeki phambili kwaye ungaguquki emzantsi. Qondanisa, siphinda ukunyakaza ukuya kumaxesha angama-20, siya kwenza 4 uchungechunge.
Ukuzivocavoca "Mach kunye nezigulane"
Siya kuvuka ngamadolo, izandla siya kuhlaselwa phantsi. Sicinezela i-dumbbell ngonyawo ugobile emadolweni, uphakamise umlenze ngesigxina ukuze uhambelane nomgangatho, phinda ufike kumaxesha angama-15, uze uqhube unyawo ngalunye kwi-4 uchungechunge.
Ukuzivocavoca "Lunge kunye neengqungquthela"
Siza kubuya kwindawo yokuqala, kuyafana nokuqala kokusebenza. Sibeka unyawo olungene phambili, kwaye unyawo lwesobunxele kwizwane, sidlulisela kwindawo elunene ubunzima bomzimba, senza i-squat, Sibuyela kwindawo yokuqala. Kodwa asiqondisi ngamadolo. Ukuzivocavoca kuphindwaphindwe ngomlenze ngamnye ngamaxesha angama-20, senza izicwangciso ezine-4.
Ukuzivocavoca "I-Leg Bend"
Silala phantsi phantsi, sicinezela i-dumbbell phakathi kweenyawo, ugoba imilenze, udonsa i-dumbbell ukuya emacaleni kwaye uyabuyisela ngokukhawuleza, phinda amaxesha angama-20, wenze iisethi ezi-4.
Ngemva
Ukuzivocavoca "Ukutsalana kwee-bumbbells kwibhande"
Beka imilenze kunye kunye nokuma ngokuchanekileyo, gcina iidumbbell ezandleni zakho kunye. IQumrhu lijonge phambili, kwinqanaba lama-45 degrees, lithatha kwi-belt 2 i-dumbbells ngexesha elifanayo kwaye uyibeke kwindawo yalo yangaphambili. Siphinda amaxesha angama-15, 3 inqaku ngalinye.
Ukuzivocavoca "Ukugxininisa kwi-static"
Yima ngokuthe ngqo, sigcina izithambile ngezandla ezithe ngqo, sithwala imilambo phambili, amadolo aphelile, sithatha i-dumbbells phakathi kwe-shin, sibuyela kwisimo sokuqala, siphinda amaxesha angama-15, senze u-3 uchungechunge.
Amabele
Ukuzivocavoca "I-Dumbbell Bench Press"
Sibeka umqolo wethu emlanjeni, ukwenzela ukuba amaqhosha angachukumisi phantsi. Thatha i-dumbbells ezandleni zakho, welula izandla zakho. Izitambo aziqabuki phantsi, imilenze iyaguqa ngamadolo, iinyawo zeenyawo zimi phantsi. Iingqungquthela ziyancipha ngokukhawuleza, siziva sisisifuba sesifuba, sitshintshe ngokukhawuleza i-dumbbells phezulu. Siza kuphinda amaxesha angama-15, siza kuqhuba kwi-3 chungechunge.
Ukuzivocavoca "Ukuzaliswa kwezandla kunye nezidumbulu"
Salala ngamqolo emlanjeni, izibhambathiso zethu aziwuchukumisi phantsi, kwaye sizolule iingalo eziqinileyo kunye nezigulane, zithinte umgangatho ngamagqabi. Phinda uphindwe ngamaxesha angama-12, ngo-3 uchungechunge.
Izandla
Ukuzivocavoca "Ukuzilolonga kwezandla"
Siza kuphakama ngokuthe ngqo, siya kunciphisa izandla kunye nezidumbulu. Siza kufaka isandla sesekunene, sinciphise i-dumbbell emva kwemilenze yethu kunye nexesha elifanayo ngesandla sethu sobunxele sithwala ukuphakanyiswa kwe-bumbps kwi-biceps, siphinda ukunyakaza ngokufanayo ngexesha eli-12, utshintshe izandla, wenze u-3 uchungechunge kwisandla ngasinye, i-triceps yomsebenzi kunye ne-biceps ngexesha elinye.
Ukuzivocavoca "Cinezela"
Silale kwindawo yokuqala yokuguqula, bamba enye i-dumbbell emva kwentloko, wenze iingubo ezingama-20 nge-dumbbell kwi-4 series. Ukuphefumula ngexesha lokusebenzisa akulibalanga, asiyikudiliza umgama ukusuka phantsi.
Ukuzivocavoca kunye nezidumbulu zesisu
Apha ungenza umbuzo omncinci, ngenxa yokuba isisu esiswini sisisifo, njengabanye, bafuna indlela ekhethekileyo ekuqeqesheni. Kukhona umgaqo onjalo ukuba akukho nto ithetha ukuba kuya kuba ngcono. Kuya kukwanela ukuba nganye yezi zihlandlo zilandelayo ziphindaphindiwe ngamaxesha angama-15 kwiiseshoni ezimbini. Xa uqeqesho lweengxube zesisu asiphefumli ngokujulile, kodwa nje kuphela, ngoko uxinzelelo luya kuba ngaphantsi.
Siqala ngokunyuka kwamadolo. Kuya kuthatha i-crossbar, esiyibeka phezulu kangangokuthi imilenze ingachukumisa umgangatho, kunye nomzimba ukuxhoma ngokukhululekile. Ukulinda kwi-crossbar, ukugoba ngokudlulela ngamadolo size sithinte isifuba. Siza kubabamba ixesha elithile, kwaye banciphise. Lo msebenzi usebenza kwimisipha yomzimba.
Siqeqesha imisipha yesisu ngokuthi "ukuphikisa". Ukuze senze oku, silala phantsi, siguqa ngamadolo ngendawo efanelekileyo. Beka intloko yakho esifubeni sakho kwaye ujonge kwisilwanyana, ungatshintshi isikhundla kwaye oku kuyona nto ebalulekileyo kulo msebenzi. Emva koko ngoncedo lweesisu zomzimba siphakamisa isigxina esiphezulu somzimba size siwuhlasele emadolweni, ungatshintshi isikhundla semadolo. Asiyi kubamba esi sikhundla ixesha elide, ngoko sibuyela kwindawo yokuqala. Lo msebenzi uyenziwa ngezandla emva kwentloko, ijoliswe kwiisisu zomzimba ezisentla, kwaye ukuqeqesha imisipha ephantsi, silula izandla zethu kwiisokisi.
Esifubeni
Akunabo kuphela abantu abaphuphayo ngamabele amabhinqa kunye namahle, kodwa nabafazi. Masiqale ngomsebenzi olula.
I-Push-ups
Silala phantsi, izandla ziqhutyelwa ngokufanayo kumgangatho wesifuba. Emva koko pha kamisa umzimba kwaye unganciphisi ngokupheleleyo. Jonga ukugcina izandla zakho zinamandla. Umqolo ufana nomgangatho. Ukuqeqeshelwa izitimela kungekhona iimisipha zepectoral, kodwa i-biceps ngaphezulu. Uluhlu olulula lolo hlobo luyi-push-ups ukusuka kwisihlalo okanye ukusuka eludongeni, ukuwela kunye nemilenze.
Ukuzivocavoca "ibhabhathane"
Ufuna ibhentshi kunye nezidumbulu. Silala kwibhentshi, sisesandleni ngasinye sithatha i-dumbbell, siyiphakamise kwikota ye-90 degrees. Izandla zifakwe kwindlela eyahlukileyo, de kube sifumane umgca ochanekileyo nomzimba, kwakhona udibanise nabo. Kulo msebenzi, uxinzelelo kwimisipha ye-pectoral yona nto ilungileyo.
Ukuzivocavoca
Sifaka iinyawo zethu ngokuthe ngqo kwibubanzi bamagxa, senze inyathelo elinye phambili kwaye sishukumise ubunzima bomzimba wethu kulo mlenze. Ngesandla ngasinye sithatha i-dumbbell, ubunzima beekhilogram ezimbini. Sigoba iingalo zethu kwiingqungquthela, kodwa kungekhona esifubeni. Sithatha iingqungquthela zethu kumacala afana nomgangatho uze ubuyele kwindawo yangaphambili. Ukuzivocavoca kulungele i-triceps kunye nemisipha ye-pectoral.
Umsebenzi wokugqibela
Isikhundla sokuqala sisebhentshini. Sithatha iidumbulu size solule izandla zethu phambi kwethu. Sigoba iingalo zethu ukwenzela ukuba iingqungquthela zijikeleze.
Emva kokusebenzisa ekhaya kunye nama-dumbbells, bhenela imizuzu eyi-10 iinqununu ezinkulu. Landela ezi zifundo, kodwa qhagamshelana nodokotela wakho ngaphambili ukuba unokwenza oku kuqhutyelwa ekhaya, ucinge ngezigulane zakho.