Abaninzi bathambekele ekucingeni ukuba iidumbbell kunye nezinye izisindo zifunwa kuphela kumadoda. Enyanisweni, ukuze kuqiniswe ngakumbi izihlunu, nazo zingasetyenziswa ngamantombazana. Umzimba wesetyhini unqabile ukufumana ubunzima besisu kunye nokwandisa inani lemisipha, ngoko awukwazi ukwesaba ukuba ngumntu. Ngeemithwalo zokukhanya eziphindwe kabini ngeveki, oku akukusoyiki.
Ukuziqhelanisa kunye neentambo zamantombazana: luyintoni incedo?
Ngaphambi kokuba uqale, yenza inkqubo yoqeqesho kuwe: ubuncinane izifundo ezimbini ngeveki, ngaphandle koko kuya kuba ngumzamo ongenamsebenzi. Ukongeza, kulungile ukuthenga:
- Iingqungquthela zihamba kakuhle, ngokuba ekuqaleni kohambo uya kuba ne-1.5-2 kg, kwaye ngokuzayo lo mthwalo awuyi kukwanela;
- ibhola lemidlalo yeeklasi;
- Iimfele ezikhululekile - nangona uhlala ekhaya, kungcono ukunxiba izicathulo zezemidlalo, kuba zikhusela amaqela emilenze ekuxinzeleleni okungadingekile kwaye inika imali efanelekileyo;
- ezemidlalo - ingaba mfutshane, iibhuleki okanye ibhulukwe lezemidlalo kunye neT-shirt okanye phezulu.
Ukongezelela, udinga ubuncinane imizuzu engama-30-40 kwimizuzu 2-3 ngeveki. Ukuba unakho konke kuloluhlu, akukho nto ikukhusela ekubeni wenze umfanekiso wakho!
Ukuzivocavoca kunye neengqungquthela: iindlela zokufumana imilenze kunye neentambo
Into ebaluleke kakhulu kuqeqesho olunjalo luqhelekileyo. Inkqubo yokwenza izivivinyo ilula, kwaye akunakwenzeka ukuba uya kufuna imiyalelo eyongeziweyo. Nangona kunjalo, ukuba ungathandabuzeki, unokufumana amavidiyo ambalwa acacileyo anokubonisa ngokucacileyo indlela yokuqeqesha.
- ukuhlala kunye neendlebe ezandleni zabo;
- ukuhamba kunye nezindlebe ezandleni zakhe;
- iintlambo kunye neziqhwala emva kwentloko;
- ukuphakamisa kwiisokisi kunye neendumbulu;
- izikwere ezinokuqhawula phakathi kwemilenze;
- ukuhlaselwa kunye nezidumbane ezandleni;
- ukuphakamisa i-pelvis.
Khetha eziliqela zalezi zifundo kwaye uzilandele kwiiseti ezi-3 ezi-8 ukuya kwezi-16. Musa ukulibala ngokunyuka kokunyuka kwesisindo!
Ukuzivocavoca kunye nezidumbulu ze-press kunye nesisu
Kuloluhlu kuya kuba nemigangatho emibini kuphela, ekubeni ukusetyenziswa kwezidumbs kungakhokelela ekunyuseni kwiimisipha, eziza kuchaphazela kakubi i-waistline:
- ukuguquka kweklasiki (lo mzobo onamaqhekeza olalayo: imilenze igobile, kwaye uchithe i-scapula ukusuka phantsi, ubambe phambi kwakho uxanduva);
- ukuguqula ukuguquka (kufana nokusebenza kwangaphambili, kodwa akufanele uqothule amahlombe, kodwa umva ongaphantsi, imilenze iqonde, i-perpendicular to the body).
Ezi zifundo zilula kwaye ziyasebenza. Umthwalo omkhulu, unokudibaniswa, ukwenza ulwahlulo olufanayo lwama-blades kunye namatye.
Ukuzilolonga kunye nezidumbane zeengqungquthela nezandla
Umqolo ongasemva wesandla ngumlinganiselo obuthathaka kwabasetyhini abaninzi, ukuphanga ngaphezulu kweefoto enye. Ungakwazi ukulwa nobuhle ngoncedo lwama-exercises anjalo:
- ukugoba izandla zimi kunye neengqungquthela ngokunye;
- ukugoba kwezandla kunye nezigulane - "nyundo";
- Ukwandiswa kwengalo kunye ne-dumbbell entabeni;
- ukuqhawula kwezandla kunye nezidumbulu ezilele phantsi (lo msebenzi usebenza ngokubonelela ngesisu esifanelekileyo).
Ezi zinto zilula, kodwa ziyimpumelelo eziza kukuvumela ukuba uzenze ngokukhawuleza izandla zakho zibe yi-tonus.
Ukuziqhelanisa kunye neendlebe zeentombi kumagxa
Iingubo ezingapheliyo zibaluleke kakhulu kumaxesha amaninzi ngokulandelana, kodwa ukuba uzigqoke, kufuneka ube namahlombe amahle! Oku kuya kukunceda ngeendlela zokuzilolonga:
- mahi izambatho kumacala emathambeka;
- mahi izibhambathiso kumacala;
- utyumle phambili;
- umxube we-dumbbells ngoxa uhleli.
Ukusebenzisa olo hlobo olunzima lokuzilolonga, uya kubeka umyalelo wonke umzimba kwaye uza kukhangeleka kakhulu kwaye ukhangele i-sportier, kwaye iya kuhobisa nayiphi na intombazana!