Izikhathi zishintsha, futhi manje amahlombe amancane athambile abonakala engabonakali kwabesifazane. Ngefashini - amahle, ama-podkachenye amahlombe amancane kanye nokukhululeka okuncane kwemisipha yezandla. Yingakho ngaphambi kokuba ugqoke ingubo ngaphandle kwesongo, i-top bando noma inkohliso egcwele ngehlombe ehlombe ehlombe elilodwa, kudingeke ukuba uhlole ngokwanele i-charm noma amaphutha endaweni ekhonjisiwe. Uma uthola ukuthi amahlombe akho akanalo isimo esihle, futhi izandla zakho zithandeka kakhulu, ukuzivocavoca emahlombe akho ngama-dumbbells kuyindlela engcono kakhulu!
Indlela yokupompa emahlombe akho ngama-dumbbells?
Indlela esheshayo, engabizi futhi elula yokwenza amahlombe amahle ukubandakanya nama-dumbbells. Ngenxa yalokhu, akukho imishini ebiza kakhulu noma isikhathi esiningi kakhulu esidingekayo - imizuzu engu-15 nje ngosuku ngokwanele ukwenza amahlombe akho athandeke nakakhulu. Kubalulekile ukuqhuba njalo: izikhathi 5 ngesonto imizuzu engu-15, noma izikhathi ezintathu ngesonto imizuzu engu-30. Umthwalo ojwayelekile njalo futhi uzokuvumela ngesikhathi esifushane ukuthola amahlombe okuhehayo.
Kungcono ukukwenza kahle ekuseni - kungenzeka ukuthi ngeke ukhohlwe ngokuzivocavoca noma ubuvila emva komsebenzi wosuku olukhuni. Ngenyanga uzothola ukuthi lezi zinduku zenza amahlombe ahle kakhulu!
Ukuzivocavoca ngama-dumbbell amahlombe
Ukucindezela kwe-Dumbbell kumahlombe kuphumelela kakhulu. Kodwa uma nje nje ukhuluma ngokungacabangi izingqinamba, ngeke kube nokusetshenziswa okuningi. Kodwa ukuqeqeshwa okuphumelelayo kudingeka kwenziwe ngokwemithetho - noma kunjalo, kulula:
- Ibhentshi le-Dumbbell lihlezi (lithinta i-deltoid, trapezius kanye nemisipha ye-cog yangaphakathi). Uhlezi kahle ebhentshini noma e-sofa enzima, thatha ama-dumbbell ngokubamba phezulu, uphendulele izintende, uphinde uzigcine ezingeni lehlombe. Faka futhi uphakamise izandla zakho phezulu, uziqondise. Ngemuva kokubona umsebenzi, phuma. Yenza izinqola ezingu-3 zeziphindaphinda ezingu-10.
- I-Dumbbell cindezela nge-wrist twist (isebenza ngokugcwele ingxenye yangaphambili yemisipha ye-deltoid, ingxenye ye-pectoral muscle ne-triceps). Hlala phansi, gcina imhlane yakho iqondile, vula izingalo zakho phambili ngezindwangu zakho. Ama-dumbbells adingeka ukuba abanjwe ezingeni lehlombe ukuze izithupha ziphelelwe ngaphandle. Thatha umoya ojulile, cindezela ama-dumbbells phezulu, ngenkathi uvula isibindi sakho ngama degree angu-90. Uma wenza kahle, izithupha zakho zizobuka ngaphakathi. Emva kwalokho, udinga ukuphuma. Yenza izinqola ezingu-3 zeziphindaphinda ezingu-10.
- Ukukhishwa kwezandla nama-dumbbells emthambekeni (lokhu kuyisenzo sokuzihlukanisa - senza ngemuva kwemisipha ye-deltoid). Ukuma, izinyawo zamaphethelo ububanzi, ukuguqa kancane emadolweni, umzimba uhambe phambili, ubuyele emuva, izingalo ziboshwe ezinhlangothini, ezintendeni zezandla - izintambo. Thatha umoya ojulile bese usakaza izandla zakho ezihlangothini. Ngemuva kwalokho, yenza ukuphefumula. Uma uzokwengeza ngaphezu kwalokho ukunciphisa amahlombe ekugcineni, uzobandakanya imisipha eminingi yebhande elingenhla futhi wenze umsebenzi usebenze ngokwengeziwe. Yenza izinqola ezingu-3 zeziphindaphinda ezingu-10.
- Ukuphakamisa izandla ngokuma ama-dumbbells (ukwenza lo msebenzi, usebenza phakathi kwengxenyana engaphakathi yemisipha ye-deltoid). Sukuma uqonde, imilenze ibhekene ne-shoulder-width ngaphandle, emuva kungakapheli, izandla ezihamba emzimbeni ziboshwe kancane emaceleni, ezintendeni zezandla - izintambo. Faka, phakamisa izingalo zakho ezinhlangothini kuze kube yilapho
ngeke zihambisane nephansi. Exhale, kancane kancane wehlisa izandla zakho. Yenza izinqola ezingu-3 zeziphindaphinda ezingu-10. - Ukuphakamisa ama-dumbbell phambili phambili (ngokuphambanisa phambili emisipha ye-deltoid kanye nengxenye yomzimba we-pectoral). Sukuma uqonde, izinyawo zamaphethelo ahlukene, ama-dumbbells abambe izinyathelo phambi kwezinqulu. Faka, phakamisa isandla esisodwa ukuze uhlombe izinga, uphume futhi uphansi. Bese wenza okufanayo ngakolunye uhlangothi. Yenza izinqola ezingu-3 zeziphindaphinda ezingu-10.
Manje ukuthi ukwazi ukuguqula amahlombe akho ngama-dumbbells, into esemqoka akufanele uqeqe amakilasi futhi wenze le nkimbinkimbi encane njalo.