Muva nje, ukuzivocavoca kwabesifazane kuyanda kakhulu. Kulula ukuchaza: akuwona wonke owesifazane onethuba nesikhathi sokuvakashela iklabhu yokuzivocavoca, futhi ukwenza ukuvotela okuvamile ekhaya kubonakala kungenele. Ngaphezu kwalokho, ukuzivocavoca nge-dumbbells yokulahlekelwa isisindo akudingi ukutshalwa kwezimali okubi kakhulu ekufakweni kwezinto, futhi akunakwenzeka ukuyibuyekeza.
Ukuzivocavoca komzimba ngama-dumbbells: okucacile
Ukuzivocavoca kwabesifazane ngezindlela eziningi kufana nokuzivocavoca kwamadoda. Umehluko kuphela ukuthi isigamu esihle sabantu sithandwa kakhulu kwezinye izindawo eziningana, futhi akufanelekile ukusebenzisa isisindo esikhulu. Cabanga ngezici zokuzivocavoca ezinezintambo ezibhekene nabesifazane:
- Owesifazane kufanele akhethe i-dumbbell kusuka ku-2 kuya ku-5 kilograms ngayinye. Lesi sisindo sanele ukwandisa umthwalo futhi ukuqinisa imisipha ngokuphumelelayo ngokuphindaphindiwe okumbalwa. Kodwa ukudonsa izikali ezinkulu akudingekile: amadoda akwenza ngokuhambisana nomsoco okhethekile ukuze athole ama-reliefs amahle nemisipha eningi, futhi awukwazi ukubeka lokhu njengomgomo wabo.
- Kwanele ukuthi abesifazane babhekane nezimbumbulu izikhathi ezimbili ngesonto amahora angu-1-1.5. Amadoda, njengombuso, adinga umthwalo wokusebenza ophindaphindiwe - kodwa lapha umehluko ubangelwa futhi ngokungafani ngenhloso yamakilasi.
- Ukuze ulahlekelwe isisindo, abesifazane bayelulekwa ukuba bayeke ukudla amahora amabili ngaphambi nangemva kokuqeqeshwa. Imizuzu engu-15 ngaphambi kokuthi uqale ukuphuza ikhofi yekhofi esanda kuphuzwa ngaphandle kokhilimu noshukela - lokhu kungumuthi oshisayo wemvelo.
- Abesifazane akufanele benze umsebenzi wokuzivocavoca ngama-dumbbells ezinhlangothini, okungukuthi. imisipha ye-oblique emathunjini (emi ngezingubo ezinesandla sokunene, sondela ngokucacile ngakwesokudla, futhi ngokufanayo nangokwesibini). Lokhu kuyisisindo sesilisa esisetshenziselwa ukwandisa isisindo ngokukhulisa inani le-oblique muscle.
Le nto ebaluleke kakhulu ukwazi ngaphambi kokuqala ukusebenza. Khumbula - abesifazane nabesilisa umphumela ukuqeqeshwa okujwayelekile kakhulu!
Ukuzivocavoca ngama-dumbbells abesifazane
Ngakho-ke, sidlulela ngokuqondile ekubunjeni kokuzivocavoca. Into ebaluleke kakhulu kulokhu kuwukubushelela, ubukhulu bokunyakaza kanye ne-tempo elinganisiwe.
Ukuzivocavoca imilenze namadoloki (ama-squats anezimbongolo)
Ukuma, izinyawo ze-shoulder-width ngaphandle, ezandleni zezingqungquthela. Khipha kancane kancane, udonsa izintambo emuva, kuze kube sezingeni elingakwesokudla emadolweni, bese uvuka ngokuthula. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
Ukuzivocavoca kwethanga langaphakathi
Ukuma, imilenze ibanzi kunamahlombe, amasokisi ngangokunokwenzeka, ezandleni zezingqungquthela. Gcina umhlane wakho uphansi, uhle kancane ngangokunokwenzeka, bese ubuyela esimweni sokuqala. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
Ukuzivocavoca ngemilenze namadoloki (kuhlangene nama-dumbbells)
Ukuma, ububanzi bezintendana ububanzi, uhlasele onyaweni lwakho lokunene, ubeke unyawo lwakho onyaweni emlenzeni wakho. Ingabe u-squat kule ndawo futhi ubuyele esimweni sokuqala. Phinda ngomunye umlenze. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
Ukuzivocavoca for the muscles of the back (deadlift nge dumbbells)
Ukuma ngokuqondile, amadolo aphethwe kancane, ezandleni zezingqungquthela. Hamba phambili, welula ama-dumbbells phakathi kwama-shins. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
Ukuzivocavoca kwemisipha ye-pectoral
Ukulala emhlane wakho emilenzeni ukuze izimbambo zakho zingathinti phansi, ugcine imilenze yakho egobile phansi. Phonsa izandla eziqondile nama-dumbbells up futhi, ngokusakazeka kancane, wehlisa phansi esifubeni. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
Ukuzivocavoca ngama-dumbbell amahlombe nezikhali
Ukuma ngokuqondile, izandla ezinama-dumbbell ngaphansi. Phakamisa isandla esisodwa ngesikhatsi esifanayo, ukusigoqa emgqeni, thola isidumbu ngemuva kwakho. Ngesikhathi esifanayo, uphakamise isandla sesibili ezingeni lesifuba, ugobe umlenze. Strand izandla zakho. Yenza izikhathi ezingu-3 zezikhathi ezingu-15.
Le nkimbinkimbi elula izokusiza ngokugcwele ukuthi uhlale unomumo futhi unike imisipha umthwalo odingekayo.