Abaningi bathambekele ekucabangeni ukuthi ama-dumbbell nezinye izicathulo zidinga kuphela amadoda. Empeleni, ukuze kuqiniswe imisipha ephumelelayo, ingasetshenziswa namantombazane. Umzimba wesifazane unqikazi ukuzuza ubuhlungu besisindo futhi ukwandise inani lemisipha, ngakho-ke ngeke ukwazi ukwesaba ukufana nomuntu. Ngemithwalo elula izikhathi ezingu-2-3 ngesonto, lokhu akukona ukusongela.
Ukuzivocavoca ngama-dumbbells amantombazane: yini ewusizo?
Ngaphambi kokuba uqale, yenza uhlelo lokuqeqesha wena: okungenani izifundo ezimbili ngesonto, kungenjalo kuyoba umzamo ongenamsebenzi. Ngaphezu kwalokho, kufanelekile ukuthenga:
- ama-dumbbells angcono kakhulu, ngoba ekuqaleni kohambo lwakho uzokwanela futhi u-1.5-2 kg, futhi esikhathini esizayo lo mthwalo ngeke ube ngokwanele;
- imidlalo yezemidlalo yamakilasi;
- ama-sneakers akhululekile - naphezu kokuba uhlala ekhaya, kungcono ukugqoka izicathulo zezemidlalo, ngoba ivikela amalunga emilenze ekucindezelekeni okungadingekile futhi inikeza ukukhishwa okwanele;
- imidlalo yezemidlalo - ingaba ngama-shorts, ama-breeches noma amabhulukwe ezemidlalo kanye ne-T-shirt noma ngaphezulu.
Ngaphezu kwalokho, udinga okungenani imizuzu engu-30-40 izikhathi ezingu-2-3 ngesonto. Uma unakho konke okuvela kulolu hlu, akukho okukuvimbela ukwenza inombolo yakho!
Ukuzivocavoca ngama-dumbbells: izindlela zokwenza imilenze namathambo
Into ebaluleke kunazo zonke ekuqeqeshweni okunjalo ukuhlala njalo. Inqubo yokwenza izivivinyo ilula, futhi akunakwenzeka ukuthi uzodinga imiyalelo eyengeziwe. Kodwa-ke, uma ungabaza, ungathola amavidiyo ama-thematic ambalwa azokukhombisa ngokucacile indlela yokuqeqesha.
- ukuhlala phansi nezimbongolo ezandleni zabo;
- ukuhamba ngezinyawo ezandleni zakhe;
- emithambekeni enezinqunu ngemuva kwekhanda;
- ukuphakamisa emasokisini ngama-dumbbells;
- ama-squats anesimungulu esiphakathi kwemilenze;
- ukuhlaselwa ngama-dumbbell ezandleni;
- ukuphakamisa isikhumba.
Khetha eziningana zalezi zivivinyo futhi uzilandele ngezigaba ezintathu zezikhathi ezingu-8-16. Ungakhohlwa ngokunyuka kancane kancane kwesisindo!
Ukuzivocavoca ngama-dumbbell for the press and the abdomen
Kulolu hlu kuzoba nezindlela ezimbalwa kuphela zokuzivocavoca, ngoba ukusetshenziswa kwama-dumbbell kungaholela ekukhuleni emisipha, okuzokwenza ukuthi i-waistline ibe nethonya elibi:
- ukuphikisana ngezigaba zakudala (lo mkhuba onama-dumbbell ulele: imilenze igobile, futhi uqeda isicapula kusuka phansi, ubambe phambi kwakho ukucindezela);
- ukuhlanekezela ukuhlanekezela (kufana nokusebenza kwangaphambilini, kodwa akufanele uchithe amahlombe, kodwa iminyango engezansi, imilenze iqondile, ihlose umzimba).
Lezi zivivinyo zilula futhi ziyasebenza. Ukuze uthole umthwalo omkhulu, ungahlanganiswa, enze ukuhlukaniswa ngesikhathi esisodwa kwama-blades nama-buttocks.
Ukuzivocavoca ngama-dumbbell for the forearms kanye nezandla
Ingxenyeni yangasese yesandla yiyona iphuzu elibuthakathaka labesifazane abaningi, elichitha ngaphezulu kwesithombe esisodwa. Ungalwela ubuhle ngosizo lwamazivocavolo anjalo:
- Ukujikijela izandla ngokuma ngezindlela ezihlukile;
- Ukuguqa kwezandla ngezingubo ezimbi - "isando";
- ukunwetshwa kwengalo nge-dumbbell emthambekeni;
- isahlukaniso sezandla nama-dumbbells alele phansi (lo msebenzi usebenza kahle ngokunikeza isimo esihle sebele).
Lezi zinyathelo ezilula, kodwa eziphumelela kakhulu ezizokuvumela ukuthi uzise ngokushesha izandla zakho zibe yi-tonus.
Ukuzivocavoca ngama-dumbbells amantombazane emahlombe
Izigqoko ezingenamikhono zihambisana kakhulu nezinkathi eziningi emgqeni, kodwa ukuzigqoka, udinga ukuba namahlombe amahle! Lokhu kuzokusiza ngezivivinyo ezinjalo:
- mahi izimbongolo ezinhlangothini emthambekeni;
- mahi izimbongolo ezinhlangothini;
- smash dumbbells phambili;
- umshini wezingqungquthela ngenkathi umile.
Ukusebenzisa izivivinyo eziyinkimbinkimbi kangaka, uzobe ubeka umzimba wonke umzimba futhi uzobukeka ube mncane kakhulu futhi uphelele, futhi uzohlobisa noma iyiphi intombazane!