Nokuzalana dumbbells nokuma: impembelelo ogudle, iingcebiso namacebo

Into yokuqala ozithandayo iliso lakho xa ehlolisisa kwezemidlalo yembaleki - na ububanzi kwamagxa. T-ukuma umzimba - lo ikhadi ubizo yembaleki. Kwaye indima ebalulekileyo edlalwa kule fomu kwamagxa. Kubo ngokobuhle imfuneko ukuqeqesha izihlunu efanelekileyo - le trapezoid ephezulu, kunye nomndilili nkanyamba. Ukuba neemvumi unika ukuphakama emagxeni, ogudle entle ajikelezayo igxininisa athleticism nokuqina. Kuba nokugalela esilolo wokugqibela efanelekileyo, njengoko ukuxutywa of dumbbells bemi. Lo msebenzi uya kwandisa ogudle avareji kwaye igxininise umgca egxalabeni le.

iinzuzo umzimba

Nokuzalana dumbbells emi - ukuba umsebenzi omkhulu ekwanti esiya kunceda ukuphuhlisa imila- umqadi medium, kwakunye kukwazi ukuthintela ingxaki enjalo, njengoko ngumkhinkqi namalungu emagxeni. Ukuzilolonga ivumela emagxeni umthwalo elungileyo kwaye elirhangqiweyo kwelilingeneyo abenze. Ngoko ke, oko kufuneka kwenziwe rhoqo.

asebenzisa Technique

1. Ekuqaleni, imfuneko ukuthatha dumbbell ezandleni zenu, iinyawo zabo zamagxa magxa. Ngasemva kufuneka tyaba, kunye aphambuke kwindawo esinqeni. Izandla dumbbells zoqhagamshelwano encinane iinyawo yaye kwangaxeshanye wajika ngakwabo ngezandla zakhe. Palms zijonge ngaphandle kancinci iminwe kancinane. Ingqiniba waguqa kancinci. Kwesilevu kufuneka eyayingqalene emgangathweni, kufuneka akhangele ngqo phambili, ekukhethwa ukuba esipilini iliso iintshukumo zabo ukuze ulungise iimpazamo kulo msebenzi.

2. Njengoko kamsinya nje kwindawo yokuqala ahlala yi ekunene, izabalazela izihlunu phakathi ogudle, kufuneka kuphakanyiswe dumbbells ngcembe ukuya kwinqanaba egxalabeni, oko kukuthi, ukuze izandla eyayingqalene emgangathweni. kufuneka ibe ngaphezulu kwe iingalo zobuciko. iminwe Little ukuba ayekusebenza phezulu ngokungathi amanzi obegalelwe ezandleni. Kweli nqanaba, kufuneka ukubamba ngezandla, ukuphumeza bomthwalo. Ulibaziseko akufuneki ube ngaphezu mgomzuzu omnye. Emva koko kufuneka ukuthoba ngcembe ukuya kwindawo yokuqala.

Le bokuqonda msebenzi

Kamsinya nje izandla phantsi, kufuneka wenze yonke kwakhona. Xa usehlisa iingalo Akuyomfuneko ukuba angamchukumisi iinyawo zabo kwaye ukhululeke, njengoko offloads imisipha umthambo ngendlela uwe. Izandla lonke ixesha kufuneka ukuba umzimba kwi-moya. Kwisigaba ebonakalayo msebenzi, oko kukuthi, kunye ngokuphakamisa izandla, kufuneka wenze ukuphefumla kakuhle, yaye xa bewuhlisele - siphefumla egudileyo. izihlunu umva kwaye cinezela kufuneka kusoloko ngeenzwane zakho. Ukunceda emva kwakhe, nokuphosa dumbbell, akukho mfuneko. uyajola olunjalo kusetyenziswa xa womdlali kufuneka ukufikelela ngokupheleleyo ukudinwa kwezihlunu, ukuba usebenza ngeembambo. Beginners kufuneka athathe ubunzima encinane dumbbell ukuba iza kwenza kube lula ubuchule efanelekileyo kunye nokhuseleko. Phumla phakathi iiseti mayingagqithi imizuzu emibini. Inani kophindo - 10 ukuya kweli-15 amaxesha njengoko ubunzima dumbbell encinane.

Alternatives umzimba

Kukho iinketho ezininzi ukwenza umthambo ezifana ukuxutywa kwezandla bemi kunye dumbbells. Umzekelo:

1. Ukukhulisa izandla emacaleni kwiibhloko. Kulo ngobuwena, lo dumbbell endaweni izibambo yi ziintambo eziqhotyoshelwe iibhloko asezantsi. Ukuzilolonga lwenziwa kwakunye ukufuya bemi dumbbell. Weight iyamiselwa iibhloko, kodwa, kwakhona, kufuneka elincinci. Phambi kokuqala iintambo yokuthamba nezibambo lize, oko kukuthi, ingalo ekunene ukuya ingalo yasekhohlo kunye ingalo ekhohlo - ekunene. Ezihamba iya kuba kwindawo crosswise. Olu khetho wayeza kuvumela lonke ixesha ukugcina ombane avareji ogudle, kuba xa besebenza kunye dumbbell ekupheleni yembaleki indlela engathandi buyasikhulula izandla kwaye ibanika ikhefu yomzuzwana, leyo kunciphisa ukusebenza lo msebenzi.

2. ukufuya dumbbells esandleni emi yanjalo. Kulo ngobuwena, ukuphakanyiswa kunye bewuhlisele dumbbell kwenziwa kuqala ngesandla mnye, uze emva koko - omnye. Oko kukuthi, kufuneka uqale wenze umlinganiselo onguwo nabameli ngasekunene, kwaye ke inani elifanayo kophindo, kodwa icala ngasekhohlo. Technique iyafana ekusebenziseni engundoqo. Kuphela apha ufuna isandla simahla ukubambelela kwezinye uhlobo ntshikilelo, ukuze ukusebenza kwaye kuvumela elidlulileyo ukutsala kophindo dumbbell ngenxa isindululo lomzimba. Phumla phakathi iiseti kungabikho umzuzu ngaphezu kwesinye, ngoko logama nje njengokusebenza ngesandla enye, ezinye kusekelwe, ke ngoko, kufuneka ukuphumla ngaphantsi.

3. ukufuya dumbbells umi kugxininiswa phaya emva. Olu hlobo lokuzilolonga ngenxa ubuchule intsebenzo yakhe ephinda zonke iimfuno dilutions wezinto dumbell emi phantsi komqathango omnye, ukuba ngeli xesha ikhosi isebenza kufuneka ndisolule kwabanye inkxaso. Le ngobuwena ayibandakanyi nayiphi na intshukumo ezingeyomfuneko ukukhohlisa, kwaye kungenzeka yokwenzakala. Ke kaloku, ngenxa yoko, ubunzima kufuneka zikhethwe ezincinane.

4. zokuzalela ehleli kunye dumbbells ngezandla. Olu khetho ususa bonke umthwalo umthambo esinqeni, kwakunye kuthintela isiphelo sisondela, xa imikhosi waqeqesha izihlunu ekupheleni ukunceda emva kwakhe, belahla dumbbells. Technique uphinda ubuchule ezaziwa dilutions of dumbbells ngesandla xeshikweni emi ngeenyawo.

Izihlunu efakwe umsebenzi xa usenza imithambo

Xa ukuxutywa of dumbbells ime (iifoto umzekelo, lucaciswa kule inqaku) okanye umthambo ezizezinye ukusebenza kula maqela kwezihlunu zibandakanyiwe:

• deltoids (obala eluhlaza);
• supraspinatus imisipha (ebomvu);
• Trapezoid (obala epinki);
• Front serratus (kubalaseliswe esimthubi).