Zininzi iindlela zokuzilolonga esinokuzenza ukuze sisebenze ngengalo nakubantu kodwa i dumbbell lateral inyusa zezinye zezona zicetyiswayo. Kungenxa yokuba enkosi kubo kwimimandla eyahlukeneyo iya kusebenza kwaye ukongeza, inezibonelelo ezininzi zokuba ukuba awukazi, kuya kufuneka sikufumanise.
Kwakhona, ukuba nezinye iidumbbell, ungasoloko usenza imithambo ngokufanelekileyo ekhaya. Kuba xa ixesha ingelilo elona sinalo ebomini bethu, kufuneka sithathe imizuzu embalwa ukwenza imithambo efana nale sithetha ngayo ngoku kuba ngaphandle kwamathandabuzo, umzimba wakho uyakubulela.
Uyenza njani idumbbell esecaleni inyusa
Ayisiyomthambo onzima, ukude kuwo, kodwa njengakubo bonke, kufuneka sithathe amanyathelo afanelekileyo. Ke ngoko, siqala kwindawo yokuma (nangona zinokwenziwa kwakhona zihleli), intloko ijonge phambili kwaye ibambe i-dumbbell kwisandla ngasinye. Umva kufuneka uthe tye kwaye imilenze ivule kancinci, ifuna indawo entle. Ngoku lixesha lokwenza ukuphakama ngelixa ukhupha umoya kwaye, akufuneki sijike okanye sishukume ngequbuliso ngeli xesha.
IPodemos ugobe iingqiniba kancinci kwaye uzolule iingalo zide zihambelane nomhlaba. Khumbula ukuba izandla zakho kufuneka zijonge phantsi. Okwangoku, kuya kufuneka ucinezele iingalo namagxa akho kancinci, kodwa imizuzwana embalwa, emva koko phumla kwaye ubuyele kwindawo yokuqala.
Zeziphi izihlunu ezisebenza ukunyusa icala
I-deltoid ephakathi lelinye lawona malungu asebenza kakhulu kulo mzuzu.. Nangona kuyinyani ukuba lonke igxalaba liyabandakanyeka kwaye linjalo, zombini i-anterior kunye ne-poster delts nayo iya kubakho. Ngaphandle kokulibala indawo ye-trapezius, nentamo, nangona ikwinqanaba elincinci, kunye neengalo. Ke siyabulela kuko konke oku singatsho ukuba ngumthambo ogqibeleleyo womzimba ophezulu. Ngoku kuhlala kuphela ukuba ungayenza ngokutshintsha iingalo okanye zombini ngexesha elinye. Siza komeleza yonke le ndawo kwaye siphucule ukungalingani kwezihlunu. Ke, i-dumbbell yecala eliphakanyisiweyo inezibonelelo ezintle zokuqwalaselwa.
Indlela yokuphucula ukuphakama kwakho ekhaya uphephe iimpazamo
- Sukusebenzisa ubunzima obuninzi: Kuyinyani ukuba ngamanye amaxesha siziva sikwazi ukwenza loo nto kunye nokunye okuninzi, ke sitshintsha ubunzima beedumbbells. Kodwa inyani kukuba kuhlala kungcono ukuba ungayigqithisi ukuze ungenzi iintshukumo ngequbuliso ezinokonakalisa umsebenzi wethu.
- Musa ukolula ingalo yakho yonke indlela kwilifti: Besikhe sayichaza ngaphambili kwaye yiyo loo nto, kuya kufuneka ugoba iingqiniba kancinci, kuba kulapho kuphela apho siqiniseke ngakumbi ukuba asizukuzithwalisa umthwalo. Ke, kuya kufuneka uyikhumbule ngalo lonke ixesha kuba ibalulekile.
- Khohlwa malunga nokuphakamisa iingalo zakho kakhulu: Enye impazamo enokusibiza ixabiso elincinci yile. Kukuba kumaxesha amaninzi, siphakamisa iingalo zethu ngokungaphezulu kwaye akukho mfuneko yokuba senze umthambo ngcono kodwa ngokuchaseneyo. Xa iingalo zingqinelana, njengoko besesitshilo ngaphambili, kuya kwanela. Kufuneka sifumane ulungelelwaniso phakathi kwabo namagxa, nangona ezo ngqiniba zigobile kancinci.
- Soloko usebenza ume: Kuyinyani ukuba ngumthambo esihlala sima wona, kodwa unezinye iindlela. Ke asinakuhlala sigcina esisigxina. Unokuhlala ebhentshini kwaye ugcine umqolo wakho uthe tye, uya kwenza i-dumbbell ephakamayo. Zama nokuzitshintsha iingalo, enye indlela kwaye wazise okwahlukileyo ukuze usuku ngalunye lube nemincili. Uya kubona ukuba ulubona njani uqeqesho lwakho ngendlela eyahlukileyo!