Kuza kube namhlanje, ukuhlala kunye nama-dumbbells okanye ama-bodybuilders abonwa njengenye yezona ndlela ezilungileyo zokukhawuleza ukukhupha izibonda, izibilini, ukukrazula i-cellulite kunye nokuqinisa ingxenyeni engaphakathi, enzima kakhulu kwinqaba. Lo msebenzi obalaseleyo, olula unika impembelelo enkulu, kwiiveki ezimbalwa nje ukwenza umzimba wakho ukhululeke kwaye ukhange.
Ziziphi izihlunu ezibandakanya izikwere ezinama-dumbbell?
Lo msebenzi usebenza kuzo zonke izihlunu ezinkulu zesigxina esingaphantsi komzimba:
- quadriceps;
- Gluteus gluteus maximus;
- izihlunu ze-adductor zomlenze;
- imithi.
Ukongezelela, iimbumba zebhande elingaphezulu kunye nezibonda azibandakanyekanga.
Amacwecwe kunye neetekisi: ubuchule
Amacwecwe kunye neengqungquthela zamagqabi kunye nomgangatho wangaphakathi wethanga kubaluleke kakhulu ukwenza ngokuchanekileyo: ngaphandle koko awuyi kufumana iziphumo ezikhawulezayo nezihle. Ngoko ke, ube nomonde uze uqale ukufunda ubuchule, kwaye emva koko uthathe usebenze. Ngoko, akukho bunzima obukhethekileyo, kodwa kufuneka ubeke iliso lomzimba wakho ukuze kungabi lula ukwenza ukungafani kakuhle.
Makhe sihlaziye ngokucacileyo indlela yokwenza i-sit-ups kunye nezidumbulu:
- Yimani ngqo, sasaze amahlombe akho. Imilenze ibanzi kunamahlombe, iinyawo zifana nomnye nomnye, iingalo ziyancipha emzimbeni, izigulane zigcinwa.
- Unako ukwandisa umthwalo ukuba ungagcini nje ukumbamba izandla ezandleni zakho, kodwa pha kamisa izandla zakho phambi kwakho. Esikhundleni seendlebe, ungathatha umdwebi womzimba, uyibeke kumagxa akho (kodwa kungekho entanyeni yakho) kwaye uyibambe ngezandla zakho.
- Yehla ngaphandle kokuphakamisa amadolo akho phambili, ukudlulisela ubunzima bomzimba kwizithende zakho kunye nokukhupha izikhwelo zakho emva, njengokungathi ufuna ukuhlala kwisihlalo esisezantsi.
- Xa igosa emadolweni lingama-degrees angama-90, tshintsha isikhokelo sentshukumo uze uqale ngokukhawuleza uze uthathe isikhundla sokuqala.
Njengoko ubona, i-squat ene-dumbbell kulula kakhulu. Ukufezekisa umphumo wokukhawuleza, iindlela ezintathu kufuneka zenziwe imihla ngemihla ngamaxesha angama-15-25. Ubunzima beendlumbulu kufuneka zinyuswe ngokuthe ngcembe ukwenzela ukuba lo msebenzi awuyi kuba lula, ngaphandle koko ayiyi kuba nempembelelo kuwo. Ukunyamezela kuyimfuneko ukuze kuphuculwe ubunzima besisu, okwenza umzimba uthandeke kwaye uqine.
Izigulane ze-Sumo ezinezikhonkwane
Izikwere ezithintekayo, okanye i-sumo, zenziwa ngendlela efana nomsebenzi ochazwe ngasentla. Ukwahluka kwindlela yokusebenza kuyinto encinci, kodwa kuguqula umthwalo emzimbeni.
Udinga ukusasaza imilenze yakho ngokubanzi kunamahlombe akho, faka iinyawo zakho ngeendlela ezihlukeneyo kunye ne-squat ngokugqibeleleyo. Xa amadolo aphezu kwinqanaba lama-90 degrees, kufuneka uguqule ngokucacileyo isikhokelo senkqubela. Ngokwenza njalo, kucetyiswa ukuba uthathe isikhalazo phambi kwakho. Kuthatyathwa ngezandla zombini kwaye kubambe kuyo yonke indlela yokusebenza kwendlela efanayo
Ezi zokuhlala zihlala zilungele iinqumlo kunye namathambo. Ngokuqhelekileyo, oku kukuhluka komsebenzi wokusebenza okufanayo, kwaye unokukhetha ukuba ngubani omele enze ngokusekelwe kulokho okuphambili kuwe: ukuba izikhwebu - ke kufuneka ugxininise kwindlela yokuqala echazwe ngayo, ukuba iinqununu zikwindlela squats.
Ukuba umnqweno wakho ukukrazula imisipha yakho kwaye wenze amathanga akho kunye nezikhwebu zakho zibe nzima kwaye zikhangeleke, ke iziphumo zokuqala ezibonakalayo uya kuzibona emva kweveki ezi-2 zemisebenzi yemihla ngemihla.