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Kufanele kwenze kanjani ukuqina kwemisipha yomlenze?Uzelula kanjani?
Ngemuva kokuzivocavoca okuthile, sihlala sinomuzwa wokuthi imisipha yethu yemilenze inokuqina okuthile, ikakhulukazi ngemva kokugijima, lo muzwa ubonakala kakhulu.Uma kungakhululwa ngesikhathi, kungenzeka ukuthi kubangele umlenze ube mkhulu futhi ube mkhulu, ngakho-ke kufanele selule ukuqina komlenze ngesikhathi.Uyazi ukuthi yini okumele uyenze nge...Funda kabanzi -
Indlela yokwenza ukuvulwa kwehlombe, ukunakwa kwenqubo yokuvula ihlombe
Ukuqeqesha amahlombe avuleke ukunyakaza kwehlombe ukuthi kwenziwa kanjani 1, ukuvuleka kwehlombe oku- supine - vula uhlangothi olungaphambili lwehlombe/isifuba Ngokuba iningi lehlombe liqinile abaqalayo bangasebenzisa umsebenzi wokuvula ihlombe onethezeke kakhudlwana.Supine endaweni yephedi, beka ibhulokhi ye-yoga o...Funda kabanzi -
Uhlelo lokufaneleka kwe-dumbbell barbell
NgoMsombuluko: Ingxenye eyinhloko yokuzivocavoca - isifuba Qedela amasethi amathathu okuqina okukhulu.I-Super Fitness 1: Qedela amasethi angu-3 ezinyoni ze-oblique dumbbell ezingenhla, ama-8-10 reps isethi ngayinye.Yenza amasethi amathathu we-8-10 reps we-bench press ngaphandle kwekhefu.I-Super Workout 2: Qedela amasethi angu-3 we-10-12 reps ngehora elilodwa...Funda kabanzi -
Ingabe ukudonsa kanzima komhlane wakho noma imilenze yakho?
Ukudonsa kanzima kuwumnyakazo wakudala kangangokuthi sibona omakadebona bokufaneleka abaningi bewufaka ezindleleni zabo zokufaneleka.Ukudonsa kanzima kwaziwa ngokusebenzisa u-80% wemisipha yomzimba, ngoba ukudonsa kanzima kuwukuzivocavoca lapho imisipha, abantu abaningi benemibono ehlukene, ngakho ucabanga ukuthi ukudonsa kanzima kuwukuzivocavoca imisipha yangemuva ...Funda kabanzi -
Umshini wokuqeqesha i-hip uqeqesha ukunyakaza futhi uvuselela ngokujulile imisipha ye-hip
Izinqe yiyona ingxenye yomzimba ebonakala kakhulu, ngakho-ke ukwakheka kwezinqe kubaluleke kakhulu.Abantu abaningi bacabanga ngezindlela ezihlukahlukene zokuqeqesha okhalweni lwabo.Kukhona futhi ukunyakaza okuningi kokuqeqeshwa kwe-hip, okungahlomile kanye nemishini, khona-ke uyazi ukuthi yikuphi ukunyakaza kokuqeqeshwa kwemishini ye-hip?USmith squat Squ...Funda kabanzi -
Ukuzivocavoca kwe-Dumbbell kukusiza ukuthi ulahlekelwe ngamafutha engalweni
Njengoba abantu abaningi kangaka manje abasebenza phambi kwekhompuyutha, ukuhlala isikhathi eside kungabangela ingaphakathi lezingalo zakho ukuba zakheke.I-arm flab akulula ukuyilahleka uma isikhulile, futhi izokwenza umzimba wakho ongaphezulu ubukeke mkhulu.Ngakho-ke kungcono sigqoke izingalo.Uyawazi isenzo...Funda kabanzi -
Yiziphi izinzuzo zokuqina kwe-barbell kumantombazane?Singakanani isisindo esifanele amantombazane?
Uma sikhuluma ngokuzivocavoca kwemishini, ngokuvamile singacabanga ngama-dumbbells noma ama-barbells, amantombazane, kubonakala sengathi lezi mishini yokuzivocavoca emibili inzima kancane, kodwa empeleni, singase sibe nokungaqondi kahle, ama-dumbbells nama-barbells anesisindo esihlukile sokukhetha, amantombazane ane Ukuqina kwe-barbell kumnandi kakhulu ...Funda kabanzi -
Yimiphi iminyakazo yakudala yokuqina kwe-barbell?Zingaki ongayenza?
I-Barbell iwuhlobo lwempahla yokufaneleka esiyisebenzisa lapho sivocavoca imisipha yethu.Uma kuqhathaniswa nama-dumbbell, lesi sisetshenziswa sinzima kakhulu.Ukuze sizivocavoce kangcono, sivamise ukusebenzisa ukunyakaza kokufaneleka kwakudala kwe-barbell.Ngakho-ke ingabe uyazi ukuthi kuyini ukunyakaza kwakudala kokuqina kwe-barbell?Ukudonsa kanzima P...Funda kabanzi -
Imishini yokuzivocavoca yokuqeqeshwa kwamahlombe
Lapho siqeqesha imisipha ethile, akunakugwenywa ukusebenzisa izinto zokuvivinya umzimba ukuze zisisize sizivocavoce.Umsipha oyinhloko wehlombe yi-deltoid.Abantu abaningi baqeqesha ihlombe ikakhulukazi ukuze bazenze baqine, ukuze bakwazi ukugqoka izingubo ezinokwakheka okwengeziwe.Manje yini oyaziyo nge-shoulder t...Funda kabanzi -
Ukwakhiwa kwemisipha?Ungakhohlwa ama-kettlebells
Abathandi bokufaneleka abaningi abafuna ukwakha imisipha bazokhetha ukuzivocavoca ngama-dumbbell ngoba mancane futhi alula futhi angenziwa noma nini, noma kuphi.Ama-kettlebell anezinzuzo ezifanayo, kanye nokuqinisa izicubu zemisipha ongajwayele ukuzisebenzisa.Uma uzivocavoca nge-kett...Funda kabanzi -
Yiziphi izinzuzo ze-barbell squats
Ukusebenzisa i-barbell squat kunenzuzo kakhulu, kodwa kufanele uqonde ngempela indawo eyiyo ye-barbell squat, futhi ungakwenza!Ngakho-ke yiziphi izinzuzo zama-barbell squats?Ungayenza kanjani indawo efanele ye-barbell squat?Sikuthathela ukuqonda okuhle!Okokuqala, thuthukisa amandla omzimba...Funda kabanzi -
Ama-Dumbbells akusiza ukuthi uthuthukise amahlombe abanzi
Imisipha yamahlombe iyingxenye ebaluleke kakhulu yezicubu zomzimba kuwo wonke umzimba ongaphezulu.Ukwakha amahlombe abanzi futhi agcwele akukwazi nje ukwenza abantu babukeke bevikelekile, kodwa futhi kukusize uthole umfanekiso onjengemodeli futhi wenze imigqa yemisipha yomzimba wonke ongaphezulu ibe bushelelezi.Abanye abantu bathi...Funda kabanzi
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