Kungenzeka ukuthi ama-dumbbells imishini yezemidlalo elula kakhulu. Zishibhile, ungathathi isikhala nhlobo, ungaqala ngesibindi nabo ngisho nalabo abangakaze benze lutho.
Ukuqeqesha ngezingqungquthela ekhaya kuyindlela enhle kulabo abangenaso isikhathi sokuvakashela izikhungo zokuzivocavoca , akakho ikhaya labo abaqeqeshiwe ngokuqeqeshwa ngokugcwele, kepha ngifuna ukukhupha umzimba wonke.
Ubandlululo
Owesifazane ngokuvamile wesaba ama-dumbbells, njengempepho ye-devil. Kodwa-ke, lokhu kubandlulula "okuphakathi," ngoba imizuzu engama-30 yokuqeqesha kathathu ngesonto ngeke ikuenze u-Arnold Schwarzenegger. Ama-hormone ethu aphazamisa isakhiwo somzimba wesilisa, futhi uhlelo olulula lokuzivocavoca ekhaya olunama-dumbbells luzosiza kuphela ekunciphiseni isisindo kodwa ungatholi isikhumba.
Ukukhethwa kwama-dumbbells
Uma isiteji sokwesaba selinqobile, futhi uzimisele ngokwengqondo ohlelweni lokuqeqeshwa ngezingqungquthela ekhaya, amagama ambalwa ngokukhetha ukuqoqwa kwempahla: njalo khetha ama-dumbbells ahlukumezayo, ngoba ngokuhamba kwesikhathi umzimba uzodinga ukwanda komthwalo, futhi ungahlala uthenga ama-disks.
Ukuzivocavoca
Ake siqale uhlelo lwethu lokuqeqesha ngama-dumbbells!
- Imigqa ebubanzi behlombe, kancane kancane lithinte umzimba, sithatha isidumbu esandleni. Siphonsa izingalo zethu ehlombe, futhi singawagodli, sidonsa izandla zethu. Ukuphindaphinda: izikhathi ezingu-20-25.
- Sihlala phansi, siguqule imilenze futhi siphakamise umzimba. Siphumula ezandleni zethu. Sikhothamela futhi siphendule izingalo zethu, sikwehlise futhi siphakamise isifuba izikhathi ezingu-20-25.
- Sukuma bese sithatha izimbongolo ezandleni zethu. Izandla ziboshwe ohlangothini, ziboshwe kancane emaceleni. Sinciphisa izandla phambili, sihlukanisa eceleni. Senza izikhathi ezingu-2 izikhathi ezingu-15.
- Sithatha ngezandla ezimbili isilwane esisodwa. Siphakamisela izandla ngaphezulu kwekhanda bese sihlangana nama-dumbbells siwasika ngemuva kwekhanda, ngenkathi siletha ndawonye amahlombe amahlombe. Senza futhi sihlasele ngamaqoqo amabili izikhathi ezingu-30.
- Shintsha umzimba kancane kancane, ngakwesandla ngasinye sithatha isidumbu, siqondise izingalo ezinhlangothini (ezinhlangothini ezincane), bese uyinciphisa ezingeni le-groin. Ukuphindaphinda: izikhathi ezingu-15.
- Siphonsa izingalo zethu phambi kwesifuba, izandla ezinama-dumbbell zibuka phezulu. Siphakamisa izandla zethu bese sigoba i-FE phansi. Ukuphindaphinda: izikhathi ezingu-15.
- Ezimbili zombili izandla, izikhwama zisuka ezingeni lamahlombe. Ukuphindaphinda: izikhathi ezingu-20.
- Siqedela ukuzithokozisa kwethu kokuzikhandla kwezandla-push-ups. Uma ungazizwa unamandla ngokwanele, ungacindezela ngamadolo akho. Ukuphindaphinda: izikhathi ezingu-10.
Inombolo yokuphindaphinda njalo incike kwimigomo yakho. Ukuthinta isisindo semisipha futhi okwanele ukuphindaphinda izikhathi ezingu-10, kodwa ukulahlekelwa isisindo udinga ukuphindaphinda kwama-25-30. Yenza lokhu okuyinkimbinkimbi hhayi kathathu ngesonto, ukushintsha ngezinsuku ze-cardio.