Impilo yabaseTyhini ingafumana iikhomishini ngokuqhagamshela kweli phepha, kodwa sibonisa iimveliso esikholelwa kuzo. Kutheni usithemba? （Www.hbpaitu.com）
Nokuba usebenza ejimini okanye ubila ekhaya, iidumbbells ziphantse zibe ngumhlobo wakho osenyongweni. ngoba? Kulula ukuzilawula kunee-kettlebells kwaye kunzima kakhulu kunokuzilolonga ngokwam umzimba, okubenza babe zizixhobo ezibalaseleyo zokuqinisa umzimba wonke.
Okubaluleke ngakumbi, xa kufikwa kwizixhobo zokuzilolonga, ziimpendulo zemibuzo eqhelekileyo. Akukho sithuba saneleyo kwizixhobo zomzimba wasekhaya? dumbbel. Yothuswe yintsimbi? dumbbel. Awufuni ukusebenzisa iipropu ezintandathu ezahlukeneyo ngaxeshanye kuqeqesho olunye? dumbbel.
Xa kuziwa ekukhetheni umthwalo, khetha ubunzima oziva bunzima (kodwa kusenokwenzeka) ukuba ubuphakamise ngexesha lokuphindaphinda kabini ukuya kathathu. Kuxhomekeka kwinqanaba lakho lokuqina, i-dumbbells kuluhlu lwe-10 ukuya kwi-20 ye-lb sisiqalo esihle. Nangona kunjalo, okoko nje ufikelela kuloo ndawo yokuncamathela ekupheleni kweseti nganye, ungasondeza okanye uphume ngentando.
Nokuba uyi-novice kuqeqesho lobunzima okanye igqala kwisebe lamandla, ukuba nje unokukhetha okunokuthenjwa kokuzilolonga, unokwenza uqeqesho lwe-dumbbell olucelomngeni yonke imisipha! Ukujonga le mithambo ye-dumbbell ikhethwe ngesandla, unokwenza umzimba opheleleyo we-dumbbell umthambo phantse naphina.
Ukutshintsha iintshukumo zomzimba eziphezulu nezingasentla ukuze uhlale uhlaziyekile-okanye udlale kwisingqi sakho (cinga ukuthoba isantya) ukwenza intshukumo oyithandayo icelomngeni. Nokuba yeyiphi indlela, uya kuwutshisa wonke umzimba wakho kubushushu!
Inkcazo: Khetha imithambo yomzimba esezantsi emithathu kunye nemithambo ephezulu yomzimba. Yenza amaxesha ali-12 ngexesha, phumla imizuzwana engama-30, emva koko uqhubeke ukuya kwixesha elizayo. Emva kokugqiba zonke iintshukumo ezintandathu, phumla umzuzu omnye, emva koko uphinde imijikelo emithathu.
Njani: Yima nkqo ngeenyawo zakho ububanzi bamagxa bodwa. Bamba idumbbell ngezandla zozibini. Ngexesha elifanayo, gxuma iinyawo zakho ngaphandle uze utyhale i-dumbbells ngqo phambili kumzimba wakho. Tsibela emva ukuqala. Emva koko, squat phantsi kwaye wolule iingalo zakho kunye ne-dumbbells phantsi. Tsibela emva ukuqala. Lowo ngummeli.
Njani: Qala kwindawo yokuma, iinyawo ezibanzi, iinzwane ngaphandle, kwaye ubambe iidumbbell ezandleni zozibini. Gobela idolo lasekunene, shenxisela isinqe sakho ngasemva, uncike umzimba wakho ekunene, kwaye uphakamise umlenze wasekunene ngee-dumbbells. Xa uqhubeka nokuma, gcina intloko nesifuba sakho kwaye umqolo wakho uthe tyaba. Phinda kwelinye icala. Lowo ngummeli.
Njani: Qala ngokuma, iinyawo zakho zibanzi-ububanzi ngaphandle, bamba i-dumbbells, yolula ingalo yakho yasekhohlo phezu kwentloko yakho, yeka ii-biceps zakho ezindlebeni, ugobe ingalo yakho yasekunene, unciphise iingqiniba zakho, kwaye ulinganise ukuphakama kwamagxa akho. Tshintshela indawo yengalo ukuze ingalo yasekunene iphakanyiswe iqonde ngaphezulu kwentloko, ingalo yasekhohlo igobile, emva koko icala elibuyela umva libuyela ekuqaleni. Lowo ngummeli.
Njani: Qala kwindawo yokuguqa ngecala, kunye nomlenze wakho wasekunene phambili kunye nomlenze wakho wasekhohlo ngasemva, imilenze yakho igobile iidigri ezingama-90, ubambe i-dumbbell phakathi kwezandla zakho (endaweni yebhola yeyeza njengoko kubonisiwe). Khawuleza udlulise ubunzima be-diagonally ngaphesheya komzimba kude kube phambi kwethanga lasekhohlo. Gcina i-torso yakho ithe tye ngamagxa kunye neenyawo zakho zijonge phambili. Yiphakamise kancinci ibhola kwindawo yokuqala. Lowo ngummeli.
Njani: Yima ngomlenze wakho wasekunene phambili kunye nomlenze wasekhohlo ngasemva, neengalo zakho emacaleni akho, kwaye ubambe iidumbbell. Gobisa amadolo kunye nomzimba ongezantsi kude kube yimilenze yakho egobile ukuya kuma-90 degrees, ngelixa ugoba iingalo zakho kwaye uzisa ubunzima esifubeni sakho. Bamba ukuya kwimizuzwana engama-30, uze uphinde kwelinye icala. Lowo ngummeli.
Njani: Yima ngeenyawo i-hip-wide width ngaphandle, ubuyele ngqo, isifuba siqonde, ubambe izibini zeedumbbell kumacala omabini. Iintende kufuneka zijongise ngaphakathi. Ngaphandle kokuhambisa ingalo ephezulu, gobisa ingqiniba kwaye ugobe ubunzima egxalabeni. Cotha ukubuyisela iidumbbells kwindawo yokuqala ngendlela elawulwayo. Lowo ngummeli.
Indlela: Beka i-dumbbells phambi kwamathanga akho, iintende zijongise umzimba wakho, iinyawo ezinqeni ububanzi ngaphandle, amadolo agobe kancinci. Gcina amadolo egobile kancinci, cinezela isinqe sakho umva kunye nehenjisi esinqeni ukwehlisa iidumbbells emgangathweni. Cinezela isinqe ukubuyisela ukuma. Lowo ngummeli.
Ingcebiso yepro: ihenjisi esinqeni sakho, hayi kumqolo wakho osezantsi (cinga ngokutyhala isinqe sakho endaweni yokuhla), kwaye ugcine ii-dumbbells zikufutshane nomzimba wakho kangangoko.
Indlela: Yima emlenzeni wakho wasekhohlo, bamba i-dumbbell kwisandla sakho sasekunene, intende yesandla ijonge ethangeni, kunye nengalo yasekhohlo ecaleni. Buyisela umlenze wakho wasekunene ngasemva komzimba wakho, phakamisa isithende sakho, kwaye ucofe iinzwane zakho zasekunene emgangathweni ukuze ugcine ibhalansi yakho. Gcina umlenze wakho wasekhohlo ugobile kancinane. Yiya phambili kwaye uthambise isinqe sakho (gcina umqolo wakho usicaba) ukuthoba ubunzima emhlabeni. Qhuba isithende sasekhohlo ukubuyela kwindawo yokuma. Lowo ngummeli.
Ingcebiso yepro: Cinga ngokutyhala ihips zakho ngasemva (hayi ezantsi) de kube umzimba wakho ulingana nomgangatho. Iinqe akufuneki zibe sezantsi kunedolo.
Njani: Yima ngeenyawo zakho ububanzi benyonga ngaphandle, beka iidumbbell phambi kwesifuba sakho, kwaye walathe iingqiniba zakho phantsi. Push ihips zakho umva kwaye uguqe ngamadolo ukuthoba isquat. Buyela ekuqaleni. Lowo ngummeli.
Njani: Lala ngomqolo uguqe ngamadolo iinyawo zakho zicabalele emhlabeni, malunga nonyawo olusuka esinqeni. Bamba i-dumbbell ekhanyayo kwisandla ngasinye (okanye ubambe i-dumbbell ephakathi phakathi kwezandla zakho), kwaye wolule iingalo zakho phezu kwamagxa akho, iintende zijongana. Esi sisikhundla sakho sokuqala. Cothisa iingqiniba, tyhala ubunzima emgangathweni, kufutshane netempile; nqumama, emva koko kancinci ubuyisele ubunzima phezulu kwentloko yakho. Lowo ngummeli.
Njani: Qala ukuma ujonge ibhentshi okanye izitepsi, ubambe i-dumbbell kwisandla ngasinye. Nyathela ebhentshini okanye kwizinyuko ngonyawo lwasekunene kwaye ucinezele isithende sakho ukuba ume. Tsala idolo lasekhohlo usiya esifubeni phezulu. Intshukumo ebuyela umva ibuyela ekuqaleni. Lowo ngummeli.
Ingcebiso yepro: Gcina isiseko siqinile, gcina intshukumo yakho icotha kwaye ilawuleka. Ukunciphisa ubunzima bemilenze engasebenziyo kangangoko kunokwenzeka.
Njani: Lala ngomqolo uguqe ngamadolo iinyawo zakho zicabalele emhlabeni. Bamba i-dumbbell kwisandla ngasinye, wolule iingalo zakho phezu kwamagxa akho, iintende zijongana. Esi sisikhundla sakho sokuqala. Cothisa ingalo yakho yasekhohlo uze uyihlise ecaleni ide ingqiniba yakho yasekhohlo ichukumise umhlaba. Ingalo ephezulu kufuneka ibe kwinqanaba le-45-degree kumzimba. Ukuguqula intshukumo kwaye ubuyele ekuqaleni. Phinda ngasekunene. Lowo ngummeli.
Njani: Qala ngokuma iinyawo ezibanzi ngamanqindi ububanzi, amadolo agobile. Yiya phambili kancinci, ubambe i-dumbbell kwisandla ngasinye, kunye neengqiniba zakho kwi-90-degree angle kumacala omabini. Cinezela i-dumbbells ngasemva nangaphezulu ukulungisa iingalo kwaye ucofe i-triceps. Buyela ekuqaleni. Lowo ngummeli.
Njani: Lala ujongise ubuso phezulu, kunye nomlenze wakho wasekhohlo nengalo yolulwe phantsi, kwi-engile yeedigri ezingama-45 emzimbeni wakho. Gobisa idolo lasekunene uze ubeke unyawo lwakho olusicaba emethini. Bamba i-dumbbell kwisandla sakho sasekunene kwaye ubambe i-ribcage (ingqiniba igobile kwaye isondele esifubeni). Esi sisikhundla sakho sokuqala. Cofa ubunzima ngqo kwaye wolule iingalo zakho ngaphezulu kwesifuba. Ukujongana ne-dumbbells, tyhala ngaphakathi ngesandla sasekhohlo, qengqeleka ngomqolo ukuze uhlale nkqo. Ngoku, phakamisa isinqe sakho emhlabeni kwaye ujike umzimba wakho ubekwisikhundla esiphakamileyo ngaphandle kokuyeka ubunzima. Gcwalisa i-push-up, emva koko ubuyisele umva umva ekuqaleni. Lowo ngummeli.
Ingcebiso yepro: Cinga ngokuqengqeleka uye endaweni yokuqhekeka. Gcina amagxa egxalaba lengalo enobunzima obuzinzileyo ngasemva nangaphantsi.
Njani: Bamba iidumbbhele kubude begxalaba, kunye neengqiniba zigobile, iintende zijongana. Hlala umva kwaye wehlise inyonga yakho kwindawo ye squat. Cofa iinyawo zakho ukuze ume kwakhona, emva koko ucofe ubunzima kumphezulu wentloko yakho kwaye ujikeleze umzimba wakho kwelinye icala. Buyela kwi-squat, emva koko uphinde ucinezele kwaye ujike kwelinye icala. Lowo ngummeli.
Ingcebiso yepro: Jikeleza esinqeni ukuze ujike kwaye ulungelelanise amagxa kunye nomxholo kunye nabo ukuthintela ukujija kumqolo osezantsi.
Ixesha Post: Jul-23-2021