Indlela yokwenza i-Dumbbell Front iphakanyiswe

Yakha Amandla Emahlombe Akho Nesifuba

I-front dumbbell iphakamise ukuqeqeshwa okuyisisindo esiyisisekelo esilungele abaqeqeshi bokuqala. Kule nguqulo ye-front dumbbell ephakanyiswayo, uqala nge-dumbbell esandleni ngasinye esenzeni sethanga. Uphakamisa izimbongolo ezihambisanayo phansi bese ubuyela esimweni sokuqala ukuqedela ukuphindaphinda kokuzivocavoca. Ukuphakama kwangaphambili kuqinisa ngokuyinhloko ihlombe (deltoids) kodwa futhi kusebenza imisipha yesifuba esiphezulu (i-pectorals). Thola okuningi mayelana nesimiso sokuqeqeshwa kwesisindo nokuchaza umsebenzi uma udinga ulwazi lomlando ngaphambi kokuthi uzame lokhu.

1 - Isikhundla sokuqala

1. Khetha izimbongolo ezimbili zesisindo esifanele. Kumele uqale ngesisindo esincane salesi sivivinyo. Isisindo esiningi ngokweqile singagcizelela ukuhlanganiswa kwamahlombe ngokweqile.
2. Hamba ngezinyawo mayelana nobubanzi be-shoulder-width. Gcina imhlane iqonde futhi izinyawo zitshala phansi phansi. Izingalo zakho eziphethe izinsimbi kufanele zihlale phansi.
3. Bamba ama-dumbbell ngaphesheya kwamathanga aphezulu, izintende zibheke emuva emathangeni. Qinisekisa ukuthi unamathela ngokuqinile.
4. Bamba imisipha yomzimba.
5. Sebenzisa isisindo esincane ekuqaleni, futhi uhlele ukwenza okuphindaphindiwe kuka-10 kuya kwezingu-12 ngezigaba zokuzivocavoca ezi-1 kuya kwezingu-3. Musa ukuphakamisa izisindo ezinzima kakhulu.

2 - I-Movement Exercise

1. Phakamisa izisindo phezulu, izingalo ziphuma phambi kwezintende zibheke phansi. Gcina ukugoba kancane emaceleni ukuze unciphise ukucindezeleka emajoyini. Misa okwesikhashana lapho izingalo zingaphansi kuya phansi bese uzizwa ukuchotshozwa emahlombe.
   
   Uma wenza lokhu kuphakamisa, ungadli noma ugijimise-njalo ugcine i-torso eqinile neyimile. Uma uhamba noma uthola ukuthi uyabuyela emuva ezithende zakho ukuze uqedele ukuphakamisa, isibonelo, izisindo cishe zinzima kakhulu.
2. Buyisa ama-dumbbell endaweni yokuqala emathangeni nge-motion slow and controlled.
3. Phinda umsebenti wenombolo yezinethi nokuphindaphinda ohlelweni lwakho.

3 - Amaphuzu Okuqaphele

• Kuzo zonke izinguqulo, gcina emuva ngokuqondile, bamba izibeletho futhi ungalayishi ngokuhlanganyela ngokweqile.
• Vula njengoba ulungiselela ukuphakamisa nokukhipha ngokuzikhandla.
• Ungasebenzisi ukujula ukuphakamisa izisindo njengoba lokhu kunciphisa ukusebenza komsebenzi. Ukuphakamisa izisindo masinyane kuvumela umonakalo ukunciphisa ukungezwani ngaphakathi kwemisipha, ikakhulukazi phezulu kwesiphakamiso.
• Lokhu kuyisenzo lapho ungafanele ukuphakamisa izisindo ezenza ukuba uhluleke ngokuphelele ekupheleni kwesethi.
• Ungenza phambili uphakamise ngokushintsha izingalo zakho, uphakamise futhi uwehlisa ngamunye ngesikhathi.
• Ukubamba isando kungasetshenziswa. Kule nguqulo, ama-dumbbells agcinwe ezinhlangothini ngesigqoko sezintambo (izintende ezibhekene naso komunye nomunye), kunezintambo ezindlebeni.
• I-barbell ingasetshenziswa futhi ngalolu hlelo. Qala ngesisindo sokukhanya ukuze ujwayele ukunyakaza nge-barbell.