Wonke umuntu kufanele abe nesithakazelo endleleni yokuzivocavoca, ngoba manje abantu abaningi ngokwengeziwe bajoyina amazinga okufaneleka.Siye sinake ezemidlalo nokuqina, futhi sizonaka kakhulu amandla abo omzimba angaphezulu esikhathini esizayo, phela amandla angaphezulu omzimba angathinta ngqo ukudlala kwethu kwezemidlalo.Enqubweni yokuqeqeshwa kwamandla omzimba aphezulu kungase kudinge ukusebenzisa imishini ethile yokuzivocavoca, khona-ke masiqonde umdwebo wokuqeqeshwa kwamandla womzimba ophezulu we-dumbbell!
Umugqa we-Dumbbell umile
Dumbbell ehlombe push
Lokhu kuvivinya umzimba kuhloswe engxenyeni engenhla yomzimba wethu, isifuba namahlombe.Ngaphezu kwakho konke, singasebenzisa isikhundla sokuhlala lapho sizivocavoca, engeza imilenze emibili ukuze sihlukanise isidleke, bese sibeka phansi, isiqu namanje kufanele siqhubeke siqondile.Bamba i-dumbbell esandleni ngasinye, bese uvumela intende phambili, ngalesi sikhathi iminwe kufanele igobe ku-90 degrees, futhi iphoqelele, bese uphakamisa i-dumbbell phezu kwekhanda.Ijubane le-dumbbell lingcono kakhulu ukwehlisa okunye, ukulawula kancane kancane emuva endaweni yokuqala kungaqedela ukunyakaza.Lokhu kuvivinya umzimba kulula, kodwa kusebenza kahle, futhi uma sizizwa sizacile lapho sikwenza futhi, ngeke nje kugcwale imisipha yethu, kodwa futhi kuzosinika ukuvivinya umzimba okuthile.
Umugqa we-Dumbbell umile
I-Dumbbell Ukugwedla Okuqondile kuwumsebenzi wehlombe.Sithatha indawo yokuma futhi sihlukanise imilenze yethu ngobubanzi be-hip-width.Isinyathelo esilandelayo ukuma uqonde futhi ubambe dumbbells ngezandla zombili.Beka ama-dumbbell phambi kwamathanga akho, izintende zibheke emuva.Ngalesi sikhathi ungakwazi ukugoba, futhi uphakamise i-elbow ehlangene ezinhlangothini, i-dumbbell izophakanyiswa ukuphakama kwejoyinti yehlombe, futhi ikhuphuke kancane, uhlale imizuzwana embalwa bese ubuyisela kancane kancane endaweni yokuqala.Lokhu kuqeqeshwa empeleni kuyi-classic kakhulu ehlombe, kodwa kungase futhi kusebenzise imisipha ye-deltoid futhi ikakhulukazi isebenzise ingxenye engenhla ye-trapezius muscle.Ingakusiza ukuthi ulungise ukuzinza kwehlombe futhi uthuthukise ikhono lakho lokugijima.
Goba phezu kwe-dumbbell bese ugoba ingalo eyodwa
Lo msebenzi usebenza ngemuva kwengalo engenhla.Okokuqala, sidinga ukuncika phansi, bese sibeka isandla sobunxele esitulweni, umlenze wesobunxele uguqe esitulweni, bese umlenze wesokudla udinga kuphela ukugoba kancane, futhi ubeke phansi, usekele ibhalansi ye- umzimba, ukuze umzimba ongaphezulu uhambisane nephansi.Isinyathelo esilandelayo ukubamba i-dumbbell esandleni sokudla, nengalo engenhla inamathele ohlangothini lomzimba kanye nengalo engezansi ilenga ngokwemvelo.Gcina ingalo engenhla inganyakazi, bese uqondisa kancane kancane ilunga lendololwane.Uma lokhu sekwenziwe, i-dumbbell izokhuphukela ohlangothini nangemuva komzimba, bese ibuyela kancane kancane endaweni yokuqala, lokhu kunyakaza kushintsha njalo izinhlangothi kwesokunxele nakwesokudla.
Ngikholelwa ukuthi ngemva kokufunda ukuhlaziywa kwalesi sihloko, uyazi futhi ezinye izindlela zokuqeqesha ze-dumbbell zisebenzisa amandla angaphezulu, ngithemba ukuthi ukuhlaziywa kokunyakaza kungakunikeza ireferensi ethile nezeluleko.
Isikhathi sokuthumela: Oct-13-2022