Izikwere ezinamaqhinga amantombazana - isetyenziswe kakuhle ukwenza

Izenzo ezilula kakhulu, ezifikelelekayo kunye kunye nokusebenza ngokufanelekileyo zii-squats ezinama-dumbbells, ezinokuthi zenziwe ekhaya naseHolo. Zineentlobo ezininzi zeenzuzo, ezikunceda ukunciphisa umzimba kwaye ziphumelele ukukhululeka. Kubalulekile ukwazi nokugcina iinkcukacha zendlela yokusebenza.

Ukusetyenziswa kwama-sit-ups kunye nezidumbulu

Ukuqinisekisa ukuba izikwere zifanele zibe khona ekuqeqeshweni, kufuneka ukhangele iinqununu zabo:

1. Iimisipha zamathambo kunye namathanga ziphuhlisiwe kakuhle, ezenza ukuba umbala ube mnandi. Kulabo bafuna ukunciphisa ubunzima, kuyafaneleka ukuba bazi ukuba ama-squats anceda ukulwa namafutha amaninzi ngenxa yokukhula kobunzima bomzimba.
2. Abaninzi banomdla ukuba ngaba i-squats ezinobungqingili ziyasebenza ukukhula kwemisipha, ngoko ngokuzivocavoca rhoqo kunye nokunyuka rhoqo komthwalo, unokufumana iziphumo ezilungileyo. Xa kwenziwa ngokufanelekileyo, ukukhuthazwa kwemveliso ye-hormones (testosterone kunye ne-hormone yokukhula) kwenzeka, nto ibalulekile ekwakheni izicubu ze-muscle.
3. Xa uhlala kwi-sit-ups kunye ne-dumbbells unokuphucula uphuhliso lwakho jikelele. Ndiyabulela uqeqesho, unokunciphisa umngcipheko wokulimala, njengoko imisipha iqiniswa kwaye ukuguquguquka kukuphucula.
4. Ukuba udibana neendlebe, unokuphucula kakhulu ukusebenza kwezemidlalo. Lo msebenzi usetyenziswa ekuqeqesheni phantse bonke abadlali.
5. Uqeqesho rhoqo luqinisa amandla emva, okuphucula ukunyameka. Kubonakala ukuba izikwere zikunceda ukujamelana nentlungu emva. Kubalulekile ukunamathela kwisicatshulwa esifanelekileyo kwaye ungazami ukusebenzisa ubunzima obuninzi.

Izikwere ezinamaqhekeza - izidumbu zisebenza?

Umsebenzi ujolise ekusebenzeni ingxenye engezantsi yomzimba, ngoko ke ngexesha loqeqesho imisipha yemilenze isebenza nzima. Iindawo eziqhelekileyo zokuhlala kunye neendumbulu zilayishe i-gluteus maximus, i-quadriceps kunye ne-hamstrings, kunye nezihlunu zezintlu kunye nemisipha yamathole. Ukongezelela, ngexesha lokuqhekeka, izihlunu zamagxa kunye nokuqiniswa (izandla, isisu nangemuva) zibandakanya emsebenzini.

Ukuphakamisa isidumbu sesigcuke

Ukufumana iziphumo ezilungileyo, kufuneka ukhethe ngokufanelekileyo umlinganiselo womthwalo, oxhomekeke kumgangatho woqeqesho lomntu. Izikwele kunye neendlebe zamantombazana kufuneka zenziwe ngomthwalo onjalo ukuze uzive umsebenzi wezihlunu kwaye kwakunzima. Ubunzima bezixhobo kufuneka kukhethwe ukwenzela ukuba ukuphindaphinda kokugqibela kwenziwe ngamandla angoku. Umthwalo ubuncinane u-3 kg. Inkqubela phambili ebalulekileyo kwimilinganiselo yokusebenza.

Amacwecwe kunye neentlobo zeeteksi

Kukho iintlobo ezahlukeneyo zalo msebenzi, ezahlukileyo kwindawo yeemilenze nezandla. Kufuneka uqale ngenguqu yeklasi, kuba isiseko sezo zonke iinketho. Kukho iskimu esithile, njengento yokugubha kunye neziqhwala:

1. Sukuma uqonde, ulungele umva wakho uze ucinezele izithende zakho phantsi. Isisindo somzimba kufuneka sitshintshwe kwiinyawo.
2. Iingqungquthela kufuneka zibe zezandleni. Ngelixa uqhuba ukusikwa, krazula i-pelvis ngokukhawuleza, njengokungathi uhleli esihlalweni. Ukuguqa ngamadolo ngaphambi kokuba amathanga ahambisane nomgangatho. Ngenxa yoko, ngelixa le-squat dumbbells kufuneka libe kwindawo ephakamileyo ngaphezu kweenyawo.
3. Cingisisa, kubalulekile ukuphefumula, ukuze iphephe, qiniseka ukuba uthathe umoya ophezulu, ukhuphuke, uphume.
4. Ukunyuka ngokukhawuleza, ukuchukumisa izandla ukuya ezinqeni. Musa ukuguqa amadolo akho ekupheleni ukugcina umthwalo. Izikwele kunye neziqhwala, ubuchule babo buquka izinto ezibalulekileyo, kufuneka zenziwe ngokulibaziseka kancinci kumanqaku aphezulu nakwinqanaba.

Izikwele zihamba kunye nezidumbane

Ukuze usebenze uzuko lwangaphakathi lwamathanga, kucetyiswa ukuba lubandakanye kwiinkqubo eziyinkimbinkimbi, enokuzikhethela kwayo:

1. Ukuqeqesha, thabatha i-dumbbell ngezandla zombini. Gcina iinyawo zakho kumgama omde kunamahlombe akho, into eyona nto kukukwenza ukhululeke.
2. I-squat sumo kunye nenqwelomba kufuneka iqhutywe, ivelise kancane iisokisi, malunga nee-degrees ezingama-45.
3. Phansi kwaye ukhule, uqiniseke ukuba amadolo akho ahlangane kwaye ungahambi ezinzwaneni zeenyawo. Gcina umzimba kwindawo echanekileyo, ungaphenduli.

I-Bulgarian sit-ups kunye nama-dumbbells

Ukuze wenze lo msebenzi osebenzayo, udinga ibhentshi okanye enye iplani, ukuphakama kwayo kufuneka kufinyelele malunga namadolo. Ukuqeqesha umlenze ngamnye ngokwahlukileyo, unokuzicwangcisa ngokucokisekileyo izihlunu. Ukwahlula ama-squats kunye nezidumbane zenziwa ngokwale pateni:

1. Hamba nomva wakho ebhentshini umgama omfutshane ukusuka kuwo. Beka enye inyawo phezu kombhenqo, kunye nomnye umlenze phambili, malunga nama-20 degrees.
2. Ncipha ngokukhawuleza, uqinisekise ukuba umlenze ufana nomgangatho. Ngaba ama-squats anama-dumbbells kumabhokhwe, ubambe umzimba ngokuthe ngqo kwaye ungachukumisi emadolweni ngeenyawo ezingemuva.

Izikwere ezinamaqhekeza kumagxa

Uhlobo oluthile lweempawu zokuzilolonga lunokutshintshwa ngokutshintsha isikhundla sezandla, umzekelo, bamba iiguqu kumagxa kunye nxalenye kwisifuba. Kubalulekile ukufumana indawo efanelekileyo kakhulu. Kukho iinkalo eziliqela zokuthi u-squat ngokuchanekileyo kunye nama-dumbbells kumagxa, ukuze angagqithanga, akufuneki ukuba uyeke kwaye ungaphakamisi ukuphakama kwakho. Gcina amahlombe akho aphumle. Ukuba i-dumbbell inxibelelana nomzimba, kuyacetyiswa ukuba ufake into ethe tye kumagxa, umzekelo, ithawula.

Amacwecwe kunye ne-dumbbell cindezela phezulu

Uhlobo olusisiseko lomsebenzi luyahlukahluka kwaye luqeqeshe umzimba ophantsi nangaphezulu. Ngenxa yoko, ukongeza kwimiqulu kunye namathambo, i-biceps kunye nezihlunu zehlombe zibandakanyeka emsebenzini. Amacwecwe kunye nezindlebe ezisezandleni zenziwa ngokuqwalasela izinto ezinjalo:

1. Isikhundla sokuqala sifana nesicatshulwa sokuqala somsebenzi. Iingqungquthela, ezandleni, zibeke emahlombe akho.
2. Emva kokwenza izikwere, kufuneka ucinezele i-dumbbells phezulu kwentloko yakho. Qaphela ukuba izandla kufuneka zihambe ngendlela echanekileyo kwaye ungahambi.

Izikwele kunye nezilwanyana zokulahleka kwesisindo

Ukuze kuncitshiswe imilinganiselo yomzimba ngokukhawuleza, kufuneka ukhethe ngokufanelekileyo inkqubo yoqeqesho . Kubalulekile ukucinga ngemini yeeklasi kunye nenani lokuphindaphinda. Ukuze ufumane iziphumo zithuba elifutshane, kucetyiswa ukuba ungeze ezinye iindlela zokuqeqesha.

1. Inkqubo yama squat enezigulane zingabandakanya iiklasi eziyi-3-4, ekubeni izihlunu mazibuyiselwe.
2. Qala ngokuphindaphinda ama-50, umzekelo, ukwahlula kwiindlela ezili-5 ezili-10. Nceda uqaphele ukuba ukuphuka phakathi kweendlela akufanele kube ngaphezu kwemizuzu emi-5.
3. Kancinci ukwandisa inani lokuphindaphinda nokunciphisa ixesha phakathi kweendlela.

Amacwecwe aneengqungquthela - ingozi

Ngaphantsi kweemeko ezithile, umsebenzi ungabungozi kwaye kwiimeko ezininzi ezi zinto zibangelwa yimpazamo kwindlela yokusebenza. Abaqalayo bayacetyiswa ukuba baqale uqeqesho ngaphandle komthwalo wongezelelweyo womsebenzi kwaye akuyi kuba nzima ukuthetha nogqirha kwangaphambili ukuze ungabandakanyi iingxaki zempilo. Amacwecwe kunye nezigulane angafihla ingozi enjalo:

1. Xa wenza umthambo ngeemposiso, amadolo aya kuba nemithwalo enzima, ekhokelela ekunyuseni okukhulu kwengozi yokulimala ehlanganiswe namalungu.
2. Ukwandisa umthwalo kancane kancane, kuba ubunzima obunzima bunokubangela ukunweba.
3. Izikwele ezinezithambo ezinzima zingabangela ukulimala kwangemva, ngoko kubalulekile ukuqinisekisa ukuba akukho ziingxaki zomgudu. Iiposiso eziqhelekileyo zihamba phambili kwaye zijikeleza.