Ngenxa yenkolelo evamile ukuthi kubalulekile kuphela ukuthatha imithwalo eyengeziwe, indlela yokukhula ngokushesha kwemisipha futhi ibe ngumuntu ofana noSchwarzenegger, kuphela esikhwameni, abaningi besaba ukuzivocavoca ngamandla. Eqinisweni, ukwakha imisipha yokudinga udinga izisindo eziningi nokudla okhethekile, kodwa neze indlela elula yokuzivocavoca nge-dumbbells enesisindo esingu 2 kg.
Mangaki ama-khalori enza i-home exercises ngezindleko ze-dumbbells?
Naphezu kokuthi ukuzivocavoca okulungile ngama-dumbbells kulula kakhulu, kwandisa ukusetshenziswa kwama-kilojoule, uma kuqhathaniswa nokuzivocavoca ngaphandle kwama-dumbbells. Ihora lokuqeqeshwa nge-dumbbells 1.5-2 kg ngalinye lizoshisa ama-khalori angu-400.
Ukuze lokhu kukusebenzele, kuzomele usebenzise njalo ekuseni ngemizuzu engu-15-20, noma wenze izikhathi ezintathu ngesonto, kodwa imizuzu engu-60.
Ukwenza ukuzivocavoca okuphumelelayo ngama-dumbbells kungaba izindlela ezimbili: kancane, i-anaerobic, yokwakha imisipha yomzimba, futhi ngokushesha, i-aerobic, ngamafutha ashisa. Emva kokuthuthukisa isibalo sakho kahle, ukunciphisa isisindo, ungenza imizimba efanayo, kodwa usuvele udale ukukhululeka kwemisipha.
Esikhathini sokuqeqeshwa, ngolunye usuku uzobona ukuthi ama-dumbbells asuke elula kakhulu - lokhu kuyisignali ukuthi udinga ukwandisa inani lokuphindaphinda noma ukwandisa isisindo, ngoba umzimba ngeke uthuthuke uma umthwalo ungasindisi kuwe.
Ukuncintisana kokuzivocavoca ngama-dumbbells ekhaya
Ukuze uthole ukuqeqeshwa okungcono kakhulu ngama-dumbbells, udinga ukwazi kahle ukuthi ufuna ukufezekisa. Isibonelo, uma uqala ukuqinisa izintambo nezinkalo zakho, udinga ukwenza ukuhlaselwa kanye nama-squats ngama-dumbbells. Uma isisu sibaluleke kakhulu, ke shintsha. Uma ufuna ngisho nomphumela, umzimba wokulahlekelwa kwesisindo nge-dumbbells kufanele uhlanganise zonke izindawo ezibalulekile kuwe.
Yenza zonke izivivinyo ezichazwe ngezindlela ezintathu zokuphindaphindiwe ezingu-8-12. Uma lokhu kulula kakhulu, ubungakanani bungakhula:
- Yenza noma yikuphi ukufudumala : isibonelo, imizuzu engu-8-10 eqhutshwayo noma eqaqa intambo.
- Ukuzivocavoca emahlombe . Emile, imilenze ihlangene-ububanzi eceleni, izingalo ziyancipha. Thatha ama-dumbbell ezandleni zakho uphakamise futhi wehlise amahlombe akho ngokwemigomo.
- Ukuzivocavoca for triceps . Emile, izinyawo zihlangene-hlangana, izingalo zancipha futhi zibopha emagqumeni, ezandleni zendlebe, isidumbu saphenduka phambili. Gwema izingalo zakho ekuqondeni okugcwele, okwenza ukunyakaza kuphela ngezindleko zamajoyini.
- Ukuzivocavoca for the bicep. Imile, imilenze ihlangene-ububanzi eceleni, izingalo ziyancipha, izikhala ezandleni zabo. Gcina izikhali zakho ngezigqoko, ngaphandle kokushintsha isimo sezintambo.
- Ukuzivocavoca for the press . Qala emhlane wakho, imilenze iqonde, izingalo ezinama-dumbbells esifubeni sakho. Dlulisa amehlo e-casing evela phansi. Phinda ngemilenze egobile.
- Ukuvivinya umzimba . Ukuma, imilenze ibanzi kunamahlombe, izingalo ziyancipha, izibhamu ezandleni zabo. Ingabe ama-squats, adonsela phambili emaceleni, emaceleni ngamadolo angu-90.
- Ukuzivocavoca ngezinyawo . Yenza ukuhlaselwa okudala ngama-dumbbells ezandleni zakho.
- Ukwehlisa . Hlala phansi, imilenze ihlukaniswe ngaphandle. Hudula izandla zakho kuqala emlenzeni owodwa, bese kwenye, ke-kuya esikhungweni. Bese ulale emhlane wakho bese udonsa izingalo nemilenze ngezindlela ezahlukene.
Ukuzivocavoca ngezimpawu zokuqala kwaBaqalayo akufanele kwenziwe ngokushesha nomthwalo omkhulu: zama okokuqala ukwenza inombolo encane yokuphindaphinda noma izindlela. Abaningi bakholelwa ukuthi kuyasiza ukwenza ukugxila ezinhlangothini ngama-dumbbells. Kodwa lokhu kungaphezulu komsebenzi womuntu, futhi kuhloswe ukuphambanisa imisipha ye-lateral, ebonakalayo ivula isikhumba. Ngakho-ke, ungafaki ekusebenziseni kwakho okunzima ngokwenza iphutha noma ukungazi.