Wonke umntu kufuneka abe nomdla kwindlela yokuzilolonga, kuba ngoku abantu abaninzi bajoyina amanqanaba okuqina.Sinikele ingqalelo kwimidlalo kunye nokuqina, kwaye siya kunikela ingqalelo ngakumbi kumandla abo angaphezulu komzimba kwixesha elizayo, emva koko, amandla omzimba aphezulu anokuchaphazela ngokuthe ngqo ukudlala kwethu kwimidlalo.Kwinkqubo yoqeqesho lwamandla omzimba aphezulu kunokufuna ukusebenzisa izixhobo zokuzilolonga, emva koko masiqonde umzobo we-dumbbell womzimba woqeqesho lwamandla aphezulu!
Umqolo weDumbbell ume nkqo
Dumbbell igxalaba push
Lo msebenzi ujoliswe kwindawo ephezulu yomzimba wethu, isifuba kunye namagxa.Ngaphezu kwakho konke, sinokusebenzisa indawo yokuhlala xa usenza umthambo, yongeza imilenze emibini ukwahlula indlwane, kwaye ubeke emhlabeni, isiqu kufuneka sigcine sithe tye.Bamba i-dumbbell esandleni ngasinye, ngoko vumela intende phambili, ngeli xesha iminwe kufuneka igobe kwii-degrees ezingama-90, kwaye iphoqelele, kwaye emva koko iphakamise i-dumbbell phezu kwentloko.Isantya se-dumbbell singcono ukucotha ezinye, ukulawula ngokukhawuleza ukubuyisela kwindawo yokuqala kunokugqiba intshukumo.Lo mthambo ulula ngokwentelekiso, kodwa usebenza kakuhle, kwaye ukuba siziva sibhityile xa siwenza kwakhona, awusayi kuhluthisa nje izihlunu zethu, kodwa uya kusenza umthambo othile.
Umqolo weDumbbell ume nkqo
I-Dumbbell Ukubheqa nkqo ngumsebenzi wamagxa.Sithatha indawo yokuma kwaye sisasaze imilenze yethu ububanzi be-hip-width ngaphandle.Isinyathelo esilandelayo kukuma ngokuthe tye kwaye ubambe ii-dumbbells ezandleni zombini.Beka ii-dumbbells phambi kwamathanga akho, iintendelezo zijonge ngasemva.Ngeli xesha unokugoba, kwaye uphakamise i-elbow edibeneyo emacaleni, i-dumbbell iya kuphakanyiswa ukuya kubude begxalaba, kwaye iphakame kancinane, hlala imizuzwana embalwa kwaye ngokucothayo uyibuyisele kwindawo yokuqala.Olu qeqesho eneneni luyiklasiki kakhulu egxalabeni, kodwa luyakwazi ukusebenzisa i-deltoid muscle kwaye ikakhulu isebenzise indawo ephezulu ye-trapezius muscle.Inokukunceda ukulungelelanisa ukuzinza kwegxala kunye nokuphucula amandla akho ezemidlalo.
Goba phezu kwe-dumbbell kwaye ugobe ingalo enye
Lo msebenzi wenza umva wengalo engaphezulu.Okokuqala, kufuneka sincike phantsi, emva koko sibeke isandla sasekhohlo kwisihlalo, umlenze wasekhohlo uguqe kwisihlalo, kwaye umlenze wasekunene kufuneka ugobe kancinci, kwaye ubeke phantsi, uxhasa ukulingana umzimba, ukuze umzimba ophezulu ungqamane nomgangatho.Isinyathelo esilandelayo kukubamba i-dumbbell esandleni sasekunene, kunye nengalo ephezulu ibambelele kwicala lomzimba kunye nengalo engezantsi ijinga ngokwemvelo.Gcina ingalo yangaphezulu imile, emva koko wolule ngokuthe chu ingqiniba.Xa oku kusenziwa, i-dumbbell iya kunyuka iye kwicala nangasemva komzimba, kwaye emva koko ibuyele ngokukhawuleza kwindawo yokuqala, le ntshukumo ihlala iguqula amacala asekhohlo nasekunene.
Ndiyakholelwa ukuba emva kokufunda uhlalutyo lwenqaku, uyazi ezinye iindlela zoqeqesho lwe-dumbbell sebenzisa amandla emilenze ephezulu, ndiyathemba ukuba uhlalutyo lweentshukumo lunokukunika ireferensi ethile kunye neengcebiso.
Ixesha lokuposa: Oct-13-2022