Izindaba Zemboni
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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 ihlombe ukunyakaza okuvulekile kwehlombe kwenziwa kanjani 1, ukuvulwa 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 -
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 amafutha 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 sibe nezingalo ezicwebile.Uyawazi isenzo...Funda kabanzi -
Yiziphi izinzuzo zokuqina kwe-barbell kumantombazane?Singakanani isisindo esifanele amantombazane?
Ekhuluma 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 -
Indlela yokwakha imisipha eqinile yangemuva?Izindlela zokuzivocavoca kwemisipha yangemuva
Ingemuva kufanele lisetshenzwe ukusuka phezulu kuye phansi futhi kusuka ema-engeli ahlukene kusetshenziswa imishini ehlukene, ukuze libe banzi futhi libe wugqinsi, futhi libonise ngokugcwele ukuma kwendoda eqondile.Imisipha yangemuva ayiyona yodwa ingxenye yomzimba enkulu futhi enamandla kunawo wonke.Yakhiwe nge-complex ser...Funda kabanzi -
Ungawafunda kanjani amakhono okuphefumula ekuzilolongeni kokuqina
Abaningi bomzimba bavame ukunganaki ukubaluleka kokuphefumula ngesikhathi sokuzivocavoca, ngezinye izikhathi amaphutha okuphefumula asenza singakwazi ukuthuthuka.Ngesikhathi esifanayo kuyoba nokusabela okubi, njengesiyezi, hypoxia nokunye.Kaningi kunalokho, sizozizwa sengathi silahlekelwe...Funda kabanzi -
Kuthatha isikhathi esingakanani ukufudumala?
Ngokufika kwehlobo, bayanda abantu abazivocavocayo.Indlela yokugwema ukulimala ngenkathi ujabulela imidlalo, odokotela banikeza iziphakamiso eziningana.“Isikhathi okungenzeka kakhulu sokulimala emphakathini siphakathi kwemizuzu yokuqala engu-30.Kungani kunjalo?Akukho ukuzifudumeza.”Ongoti bezemidlalo bathi...Funda kabanzi -
Mangaki amakhilogremu ama-dumbbells afanelekile?
Kunconywa ukuthi ukuqina kokuqeqeshwa kokuqala kufanele kube ngu-5-7.5 kg we-biceps.Uma i-triceps yenziwa ngama-dumbbells, ingu-2.5-5 kg ngesandla esisodwa kanye ne-10 kg ehlombe.Ngakho-ke, uma ucabangela ukuthi ekuqaleni uthenga ama-dumbbell anesisindo esingama-30 kg (empeleni angaphezu kuka-2 kuphela ...Funda kabanzi