Ama-dumbbells ayingqayizivele futhi, okubaluleke kakhulu, simulator engabizi ukuthi izofeza imiphumela emihle ekhaya. Ama-dumbbell angasetshenziswa kokubili ukulahlekelwa isisindo kanye nokuxubha kwemisipha. Isikhathi semfundo - okungenani imizuzu engu-30. Kumele uqale ngokufudumala-uphendule imisipha yakho, futhi ekugcineni, yenza ukwehlukaniswa kwe-hitch.
Izivivinyo eziyinkimbinkimbi nama-dumbbells ekhaya
Kunezivivinyo eziningi ezihlukahlukene ngaloluhlobo lokuzibophezela, ake sibheke izinketho ezitholakalayo nezithandwayo ngokuningiliziwe.
- Izikwele . Ukuzivocavoca kukuvumela ukuba ulayishe cishe wonke amaqembu omzimba. Thatha izimbongolo esandleni sakho, bese uzibamba eduze kwamahlombe akho. Kulesi simo izimbambo kufanele ziqondiswe phansi. Ingabe ama-squats, ukugcina yonke imithetho, okungukuthi, amadolo akufanele ahambe phezu kwamasokisi, futhi ugcine umhlane wakho uphansi. Ukuphakamisa i-trunk up, yenza i-dumbbell ucindezele phezulu. Phinda izikhathi ezingu-20 ngezindlela ezimbalwa. Isisindo esinconywayo se-dumbbells singu-3 kg.
- Bench press . Ukuxubha imisipha yezandla nesifuba esincintiswaneni kwabesifazane kumele kufaka phakathi lo msebenzi nokuziqhenya. Hlala ngemuva kwakho bese uthatha ama-dumbbells. Kubalulekile ukuthi umhlane ophansi ugobile, futhi amahlombe ehlombe ahlanganiswe. Izandla ziphakamisa, bese uzidonsa esifubeni. Izinhlamvu ngesikhathi sokuqeqesha, phendukela ezinhlangothini. Gcina izandla zakho endizeni eqondile. Ingabe izikhathi ezingu-15 ngezindlela ezimbalwa. Isisindo esinconywayo se-dumbbells singenani elingu-5 kg.
- Khuphukela emangeni . Lo msebenzi uzokuvumela ukuthi usebenze amahlombe akho kanye ne-triceps. Vuka ngokuqondile, futhi uthathe ama-dumbbells kuwe. Ama-dumbbells adonsela esihlahleni ukuze izimbongolo zibheke phezulu. Kubalulekile ukuthi uphakamise amahlombe akho kanye nezikhwebu kuqala. Ingabe izikhathi ezingu-15 ngezindlela ezimbalwa.
- Side lath . Lokhu kusebenza ngama-dumbbells ezindlini eziyinkimbinkimbi kumele kuhlanganiswe, ufisa ukuphambanisa imisipha ye- oblique nesisu sezinzwa. Gxila engxenyeni yesandla esisodwa nasenyaweni. I-Pelvis nomzimba uhlale isisindo ukuze ulungise umugqa oqondile. Thatha isidumbu ukuze usikwe phansi ngaphansi kwesinqe, bese uphakamisa. Kubalulekile ukugcina umshini osolisayo ngaso sonke isikhathi. Bese ushintshe isikhundla. Ingabe izikhathi ezingu-16 zesandla ngasinye.
- Ukuzungeza kwendilinga . Olunye ukuvivinya umzimba okulula nama-dumbbells, okunconywa ukuba afaka phakathi kwinkimbinkimbi yokulahlekelwa isisindo. Ukuma ngokuqondile, thatha ama-dumbbells bese usakaza izandla zakho. Ekuphumuleni ukuqala ukudweba umbuthano phambili, futhi ngokuphefumlelwa emuva. Kubalulekile ukugcina izandla zakho ziqonde futhi ungabi nciphise. Ukwengeza isisindo emisipha yamathole, ungakwazi ukukhwela amasokisi.