Ama-dumbbells anikeza ezihlukahlukene kakhulu zokuzivocavoca. Uma ungeke ukwazi ukukhokhela ubulungu bokuzivocavoca obuqhubekayo, ukutshala izimali ezingasetshenziswa ekhaya kungenye indlela enhle.
Ungakwazi ukufeza umsebenzi omnandi usebenzisa ama-dumbbells kanye nalolu hlelo lokuqeqesha isisindo ekhaya.
Izinsiza ezidingekayo: Ama-Dumbbells
Kunezinketho ezimbili ezinkulu zokusebenza kwe-dumbbell, kuye ngokuthi isabelomali nemigomo yakho.
Amaqoqo amabili ama-dumbbells: Awudingi imishini eminingi ukuze uqalise uhlelo olugcwele lwe-dumbbell ekhaya. Okungenani, konke okudingayo kukhona amaqoqo amabili ama-dumbbells, isethi esisodwa esindayo kanye nesethi eyodwa yokukhanya.
Sebenzisa isisindo esinzima kakhulu sokuzivocavoca lapho ungaphatha khona isisindo esiningi, njenge-squats namaphaphu njengesibonelo. Sebenzisa i-lightweight isethelwe izivivinyo ezifana nokuphakamisa, imigqa, i-curls, nokuzivocavoca okufanayo kokukhokhisa.
Isibonelo, ungase wenze ama- squats amahlombe ngamakhilogremu angu-9 (9 kg) kanye ne-lateral ephakamisa ngamakhilogremu angu-5,5.
Zama ukuthola ukuthi yiziphi izici oyidingayo ukuqala uma usebenzisa le ndlela encane. Hlola ngesisindo somngani, ukhokhe iseshini yokuzivocavoca ukuze wazi kangcono izici, noma ubuze umqeqeshi wakho ukuthi akusize.
Ungenza uhlelo oluphelele ngezansi ngezigcawu zakho ezimbili zezingqungquthela, ngisho noma ukunciphisa okuncane kuyadingeka ngokukhethwa kwesisindo. Inkinga enkulu ngale ndlela yukuthi uma uqina futhi ulungele, cishe uzodinga ukuthuthela ezinqoleni ezinzima kakhulu, kodwa ungathengi izisindo ezinzima ngokulindela ukukhula kuzo.
Lena yindlela eqinisekile yokubangela ukulimala futhi ulahlekelwe imigomo yakho!
Ama-dumbbell ama-racks futhi asetha: Uma ungakwazi ukuchitha okuningi, ungathenga i-rack yama-dumbbells noma iqoqo le-dumbbells eguquguqukayo. Izintengo ze-dumbbell ziyahlukahluka kakhulu kuye ngokuthi umakhi nomklamo.
Ngithanda i-rack encane, kodwa, njengama-dumbbells aguqukayo afana ne-Bowflex, iStamina no-Bayou.
Lezi zinzuzo zokugcina isikhala emakamelweni amancane, izindlu zokuhlala, namagaraji.
Izinsiza ezidingekayo: Ibhenki Yokuqeqeshwa Ekulungiswayo
Akudingeki usebenzise ibhentshi ngokuphumula okuhlelekile, kepha kuyasiza. Ungenza zonke izinhlobo zokuhlala ze-dumbbell njengama-presses, imigqa, iphakamisa, i-curls nezandiso, kanye nama-dips kanye nama-crunches.
Lokho kuhle kakhulu: Ama-Dumbbell kanye nebhentshi.
Nansi uhlelo engilutusa ekhaya. Zonke izivivinyo ziyizi-3 zezinombolo ezingu-12.
- Kulungele
- Izigqoko ezinde
- Imigqa engaphezulu
- Ukunciphisa noma ukunyathelisa ibhentshi. (Ungenza lokhu flat phansi uma ungenayo ibhentshi.)
- Ama-curls ase-Arm
- Ama-lunges
- I-Triceps izandiso
- I-Crunches . (Ungenza ukuhluka okulinganiselwe ebhentshini noma phansi.)
- I-Lateral iphakamisa
- Impendulo yangaphezulu
- Yehlisa umoya
Funda phezulu ekuqeqesheni isisindo okuyisisekelo uma udinga ulwazi oluthe xaxa ngaphambi kokuqala lolu hlelo.