Iingqungquthela, mhlawumbi, ezifanelekileyo kakhulu kwaye, ngexesha elifanayo, iprojekti efanelekileyo kakhulu. Iiklasi ezinama-dumbbell zi-100% zilungelelaniso, zombini ngokubhekiselele ekusebenzeni, nangokweendleko nokufumaneka. Ukuzivocavoca nge-dumbbells ekhaya, akudingeki ukuba uxhobise i-mini-gym, ngaphezu koko, kunokwenzeka ukuba awudingi ukuthenga.
Ukuze kuqiniswe umlinganiselo akukho mfuneko yokuguqula yonke imihla ngeeyure. Ukongezelela, uqeqesho lobunzima alunconywanga ukuba luyenziwe ngaphezu kwee-3 ngeveki, kuba ngexesha lonke ixesha, izihlunu kufuneka zibuyiselwe ngokupheleleyo.
Ngokumalunga nobude boqeqesho, ungaqala ngesiqingatha seyure yoqeqesho kwaye uwandise ngokukhawuleza kwixa elinye. Zonke iindlela ezilandelayo zokusebenza kakuhle, landela iindlela ezi-2-3. Okokuthi, benza amaxesha angama-20, baphumula umzuzu kwaye baphinda ngokuphindaphinda amaxesha angama-20.
Ngaphambi kokuba uqale ukuzivocavoca nge-dumbbells kwi-relief, ukufudumala izihlunu uze ugubungele. I nyaniso yokuba uya kuqeqesha nge-kilogram ye-kilogram ye-dumbbells ayithethi ukuba awukhuseli ukusasaza okanye ukutshintshwa . Okokuqala, ukufudumala kukukhuseleko lwakho.
Sincoma ukuba uqale ngeendlela ezilula, ezibizwa ngokuba yiziqhelo zokuqala. Uza kufuna isidumbu esivela ku-1 ukuya kwi-3kg, umtya kunye nesimo esivuyisayo somoya.
Inkomfa yokuzivocavoca
- IP - emi, imilenze kunye, izandla ziyancipha, kwisandla ngasinye kwisiguqu. Sithatha isinyathelo sokunene ngonyawo onene, unqabana. Ukuphakama, beka unyawo lwabo lwesobunxele. Lo ngumsebenzi osebenza kakuhle kunye neendumbulu ekhaya ukupompa imilenze kunye neentambo. Iingqungquthela zifunwa kuphela ngesisindo. Siphinda amaxesha angama-20.
- Siqhubeka nokuhlaselwa. IP iyafana. Senza umlenze wesigxina phambili, buyela umlenze kwi-IP, ubeke eceleni, buyela kwi-IP. Phindela emuva, buyela kwi-IP, kunye ne-lunge ekhohlo, buyela kwi-IP. Kuzo zonke izilwanyana ezihlaselayo. Phinda amaxesha angama-10 (4 lows-1 time) kumlenze ngamnye.
- Siphumla ngokusula imilenze yethu. Beka iingqungquthela, umlenze wesokunene eceleni, esithende, sifinyelela kwiisokisi. Uphindaphindiwe kwenye inyawo. Saphinda sigxotha imilenze yethu kwaye sithatha izandla zethu emathangeni ethu, siwaphindaphinda emlenzeni wesibini.
- Umsebenzi olandelayo osebenzayo kunye nama-dumbbells ekhaya esikwenzayo kwimisipha ye gluteus. Sifaka isandla sethu sobunxele kwii-bumbbells kumabhokhwe, phakamisa umlenze wesobunxele kwakhona, kwaye ususa ingalo yokunene ukusuka kwiidumbs phambili. Senza ukususela kuma-8 kuya kwezi-16 ngeenyawo ngeenyawo.
- Sigqiba ubunzima kunye nolwelula ngenxa yezihlunu zemilenze.