Ukuzivocavoca ngama-dumbbells kwabesifazane kuwo wonke amaqembu omzimba

Ukuzivocavoca ngama-dumbbell kukhona kokubili okulula futhi okuphumelelayo. Zingasetshenziswa ukusebenza izingxenye ezahlukene zomzimba. Ukuqoqa okunjalo kuyatholakala, futhi kungenziwa ngezandla zakho noma kufakwe esikhundleni samabhodlela ajwayelekile amanzi.

Ukuzivocavoca ngama-dumbbells ezandla

Ngosizo lokuqeqeshwa ngomthwalo owengeziwe, ungaqinisa imisipha futhi uthole ukukhululeka okuhle. Ngaphezu kwalokho, ungakwazi ukususa ama-fat deposits, uqinise futhi ukwandise ukuqina kwesikhumba. Uhlelo lokuzivocavoca ngama-dumbbells kufanele lusebenze kokubili i-biceps ne-triceps, ukuze uthole izandla ezinhle. Isisindo esincane singu-2 kg, kodwa kungcono ukusebenzisa izakhiwo ezingenakulinganiswa ukuze ukwazi ukwandisa umthwalo.

Ukuzivocavoca ngama-dumbbells we-biceps

Izandla zibukeka zihle, udinga ukwenza imisipha eyisisekelo - i-biceps. Ukuzivocavoca okuphumelelayo nama-dumbbells we-biceps, okunconywa ukufaka phakathi kokuqeqeshwa kwakho:

1. Beka izinyawo zakho ezingeni lehlombe, bese ugcina lezi zingqungquthela eziseduze nangaphambi kwethanga. Umsebenzi ukuphakamisa isidumbu sesifuba ngokugoqa izingalo ezihlangothini. Ukwenza lokhu kuyadingeka ekuphumuleni. Izandla ezingezansi ekuphuculeni, ngemva kokulungisa isimo.
2. Ukuzivocavoca okuthandwa kakhulu yi-"Hammer" yokuzivocavoca, okuyiwona ohlala kuwo ohlangothini oluseduze nasezinkalweni. Yenza i-flexion / isandiso sezingalo, okwenza ukunyakaza kuphela nge-forearm. Kubalulekile ukugcina izintambo zakho eduze komzimba.

Ukuzivocavoca ngama-dumbbells we-triceps

I-triceps ehluphayo nebuthakathaka yenza izandla zibi, ngakho-ke kubalulekile ukulayisha lo muscle ngesikhathi sokuqeqeshwa. Ngalesi sizathu ukuzivocavoca ngezintambo ezisekhaya kwabesifazane kungcono kakhulu:

1. Thatha ama-dumbbells, ugxile esithombeni ngezansi. Hlela phambili, ugcine umhlane wakho uqonde, futhi ugobe imilenze yakho kancane. Ama-dumbbells aphethwe yisifuba, ukuze amahlombe abe nomugqa ohambisana nendawo. Njengoba ulungise amahlombe akho, faka izandla zakho emuva ekuphumeni. Ekugcineni, udinga ukuma kancane bese ubuyela izandla zakho ku-IP.
2. Ngomsebenzi olandelayo, isidumbu kufanele sibanjwe ngezandla ezimbili ngaphezu kwekhanda. Ukubamba okulungile kungabonakala esithombeni. Ngokumangalisa, vula i-dumbbell ngekhanda, futhi ngemva kokulungisa isikhundla, lungisa izingalo zakho ngokuphefumula.

Ukuzivocavoca ngama-dumbbells ama-dumbbells

Njengoba amahlombe athola umthwalo lapho enza izivivinyo eziningi eziyisisekelo, ngokwesibonelo, ukuqhuma-ups, balayishwa ngokwehlukana kanye ngesonto. Ukunconywa okuyisisekelo nama-dumbbells kunconywa ukuba kuhlanganiswe ngokuqapha:

1. Ngesikhathi ubemi ngokuqondile ubamba ama-dumbbells eduze kwamahlombe ezinhlangothini (bhekisa esithombeni). Ukukhipha amandla, lungisa izandla zakho, uphakamise ama-dumbbells. Ekugcineni, bamba, ukwandise umthwalo futhi uphinde ugobe izandla zakho futhi.
2. Ngokuzivocavoca olulandelayo nama-dumbbells, udinga ukubamba eduze kwamathanga akho. Ukuhamba nge-trajectory ye-semicircular, phakamisa izandla zakho ukuze ziphezu kwekhanda lakho. Ngaphezu kwamalungu, ezinye izingxenye zomzimba azihlanganyeli emsebenzini.

Ukuzivocavoca ngama-dumbbells esifubeni

Ngokuzivocavoca, ubukhulu besifuba abukwazi ukwanda, kepha kungenziwa kuqiniswe, okwenze kube okukhanga kakhulu. Ukuzivocavoca okulandelayo ngama-dumbbells emisipha ye-pectoral iyathandwa:

1. Hlela ebhentshini uphinde ubambe ama-dumbbell eduze kwesifuba (izintende zezandla eziphambili). I-angle engakwesokudla kufanele ifakwe emgqeni. Ukukhipha amandla, lungisa izikhali zakho, futhi emva kokulungisa isikhundla, buyela ku-PI. Kubalulekile ukuthi ama-dumbbell ahambe ngendlela efanayo.
2. Ngaphandle kokuvuka ebhentshini, gcina izandla zakho ngaphezu kwesifuba sakho, uzibophe kancane emagqeni ukuze ugweme ukucindezela okuqinile kwe-bicep, futhi ukhombe izintende zezandla zakho ngaphakathi. Ukuphefumula, yenza ukukhishwa kwamagundane, uphonsa izandla zakho ekuzwiseni ukuthulula esifubeni. Ukuthatha umoya, phakamisa izandla zakho futhi.

Ukuzivocavoca ngamagundane

Imilenze emihle yiphupho lamantombazane amaningi, ngakho-ke ukusebenzisa isisindo esengeziwe ngesikhathi sokuqeqesha, ungakwazi ukufeza umgomo wakho ngokushesha. Ukuzivocavoca okuphumelelayo namazinyo ezinyawo zakho kunconywa ukwenza njalo:

1. Ukuze usebenze izinkalo, yenza lokhu kuvivinya: gcina izimbongolo phambi kwamathanga. Kuvunyelwe ukuhlukumeza kancane emhlane nasemadolweni aphansi. Hamba phambili, ukondla isikhumba sakho, ushiye imilenze yakho endaweni ehleliwe. Gcina izandla zakho ziqonde, futhi uhambise ama-dumbbell ngendlela eqondile. Exhaling kancane, vuka.
2. Ukuze usebenze i-quadriceps, vuka ngokuqondile, ubambe imishini yezemidlalo. Isinyathelo esisodwa ngezinyawo, ama-squats ngaphambi kwe-angle emadolweni ngama-degree angu-90. Ngemuva kokulungisa isimo, vala unyawo lwakho emuva futhi wenze konke ngakolunye uhlangothi.

Ukuzivocavoca ngama-dumbbells ematheni

Ukuze wenze izintambo zibe nzima, kubalulekile ukubhekana nomthwalo owengeziwe. Ukuzivocavoca okungcono kakhulu ngama-dumbbells kule misipha: ama-squats bese ekhuphukela egqumeni:

1. Ingabe ama-squats ngokudla isikhumba emuva bese ehla phansi ngaphambi kokuba amathanga afinyelele phansi. Kubalulekile ukuthi umhlane usezingeni eliqondile. Ngemuva kokulungisa isikhundla, vuka, ukhulume.
2. Hamba ngezinambuzane phambi kwegceke noma omunye umhlabathi ophakeme. Beka unyawo olulodwa emkhawulweni, bese uphonsela kude, vuka, uphume. Ngokungenelela, phansi kwesinye umlenze bese omunye. Yenza zombili izinhlangothi.

Ukuzivocavoca emaphephandabeni ngama-dumbbells

Ukuze wenze isisu sibe flat futhi enhle, kudingeka usebenze njalo imisipha yomshini . Kukhona ukuzivocavoca okuphumelelayo ngama-dumbbells kulawa misipha:

1. Beka isandla esisodwa ezinkalweni zakho, futhi ngakolunye uhlangothi, ubambe isilwane (isundu kumzimba). Uma uvuselela, thatha umthambeko, ulungise isimo endaweni eqondile, bese uqondisa uphinde wenze okuphindaphindiwe okulandelayo. Yenza yonke into ehlukile.
2. Ukuzivocavoca okulandelayo nge-dumbbells, ulale phansi, uphakamise imilenze yakho. Beka izandla zakho. Faka, vula imilenze yakho uphakamise ikhanda lakho namahlombe, ukhomba izingalo zakho ezinyaweni zakho. Ngemuva kokulungisa i-pose, yinciphisa umzimba kanye nezandla ku-PI.

Ukuzivocavoca ngama-dumbbells ngemuva

Ekuqeqeshweni, kumele kube nokuzivocavoca kwemisipha yangemuva, ebalulekile ekuthuthukiseni umzimba ngokomzimba. Ngaphezu kwalokho, umsebenzi womzimba usiza ukukhohlwa ngobuhlungu kule ndawo futhi uthuthukise ukuma . Ukuzivocavoca kwemisipha yangemuva enezintambo kufanelekile ukuqeqeshwa ehholo nasekhaya.

1. Vula kancane imilenze yakho bese ulindela phambili ukuze emuva okuqondile kuhambisane nesitezi. Phakamisa ikhanda, futhi ugcine lezi zingqungquthela ngezandla eziqondile (izintende zomunye nomunye). Izandla kuphela ezisebenza, futhi umzimba kufanele uhlale uphaqile. Qinisekisa ama-dumbbell emzimbeni, ukhomba izinkomba zakho phezulu. Ngemva kwesikhashana, faka izandla zakho phansi.
2. Ukuze wenze lokhu okulandelayo ngama-dumbbells, yima eduze ebhentshini, ubeka emadolweni egobile emadolweni, nangengalo. Ngakolunye uhlangothi, ubambe isigqila, okudingayo ukuba ukhuphuke esifubeni sakho ngenkathi ubambe isigqoko esiseduze nomzimba. Kubalulekile ukuthi umzimba awusoleki, futhi umsebenzi wenziwa ngesandla esisodwa kuphela. Ukungenelela, faka isandla sakho phansi.

Izivivinyo eziyinkimbinkimbi nama-dumbbells okwehla kwesisindo

Zonke izindlela ezingenhla zingaba yingxenye yokuzivocavoca komzimba wonke futhi kungenziwa ekhaya. Kuneziphakamiso eziningana zokubhala ngendlela efanele futhi eziphumelelayo.

1. Okokuqala udinga ukwenza umzimba ngama-dumbbells abesifazane besisindo somzimba, esithwala imisipha emikhulu, isibonelo, izintambo noma amathanga.
2. Kubalulekile ukukhetha isisindo samagundane, ngakho-ke uma umgomo ukulahlekelwa isisindo, kufanele kube njalo ukuthi kuzokwenza ukuphindaphinda 20-25, futhi uma - ukwandisa ivolumu yomzimba, bese u-8-10.
3. Ukuzivocavoca ngalunye kumele kuphinde kuphindwe ngo-3-4 izindlela, ngaphandle kwalokho ngeke kusebenze kahle.
4. Gwema ukunyakaza okuzumayo nokushesha. Yenza konke ngokushelela ukuze ukwazi ukuzwa ukucindezeleka nokusebenza kwemisipha.
5. Ngaphambi kokuba wenze izivivinyo eziyisisekelo, udinga ukulungisa umzimba, okungakapheli imizuzu emihlanu kufanele wenze ukufudumala : ukuguquka, ukujikeleza, amathafa nokuningi. Uma umgomo ukulahlekelwa isisindo, khona-ke ukuze usebenzise umzimba ungasebenzisa noma yikuphi umthwalo we-cardio.
6. Emisipha emva kokuqeqesha akulimazanga, okuyizwa ngokukhethekile ngosuku olulandelayo, futhi ngemiphumela emihle, kunconywa ukuba uqedele ukusula imisipha eyamukele umthwalo.
7. Ungayisebenzisi nsuku zonke, ngoba imisipha idinga isikhathi sokuphumula nokuphumula. Isixazululo esihle kakhulu kathathu ngesonto. Isikhathi sesifundo esisodwa akufanele sidlule imizuzu engama-40.