Imikhiqizo Yethu

I-dumbbell eguquguqukayo yenziwe ngerabha yezinga eliphezulu ukumelana nokushaywa, engashaywa izikhathi eziyizinkulungwane;ukucaciswa ngu-10kg/15kg/20kg/25kg/30kg/40kg/50kg/60kg;umbala omnyama;
Imiyalelo:
1. Khetha isisindo esifanele ngaphambi kokuzijwayeza ama-dumbbells.
2. Inhloso yokuzivocavoca ukukhulisa imisipha.Kunconywa ukukhetha ama-dumbbells anomthwalo we-65% -85%.Isibonelo, uma umthwalo ongaphakanyiswa ungama-10 kg isikhathi ngasinye, kufanele ukhethe ama-dumbbells anesisindo esingu-6.5 kg-8.5 kg ukuze uzivocavoce.Prakthiza amaqembu angu-5-8 ngosuku, iqembu ngalinye lihamba izikhathi ezingu-6-12, isivinini sokunyakaza akufanele sisheshe, isikhathi phakathi kweqembu ngalinye imizuzu engu-2-3.Uma umthwalo mkhulu kakhulu noma mncane kakhulu, futhi isikhathi sokuphumula side kakhulu noma sifushane kakhulu, umphumela ngeke ube muhle.
3. Inhloso yokuzivocavoca ukunciphisa amafutha.Kunconywa ukwenza izikhathi ezingu-15-25 noma ngaphezulu eqenjini ngalinye ngesikhathi sokuzivocavoca, futhi isikhawu phakathi kweqembu ngalinye kufanele ilawulwe emaminithini angu-1-2.Uma ucabanga ukuthi lolu hlobo lokuzivocavoca luyabhora, ungaziqeqesha ngomculo owuthandayo, noma ulandele umculo ukuze wenze i-dumbbell aerobics.
Izinzuzo zokuzivocavoca kwe-dumbbell yesikhathi eside:
1. Ukunamathela isikhathi eside ekuzivocavoca kwe-dumbbell kungashintsha imigqa yemisipha futhi kwandise ukukhuthazela kwemisipha.Ukuzivivinya njalo ngama-dumbbell asindayo kungenza imisipha iqine, iqinise imicu yemisipha, futhi kwandise amandla emisipha.
2. Ingakwazi ukusebenzisa imisipha yezitho ezingenhla, ukhalo kanye nezicubu zesisu.Isibonelo, lapho wenza ama-sit-ups, ukubamba ama-dumbbells ngezandla zombili ngemuva kwentamo kungandisa umthwalo wokuzivocavoca kwemisipha yesisu;ukubamba ama-dumbbells okugoba kwe-lateral noma ukuguqula umzimba kungasebenzisa imisipha ye-oblique yangaphakathi nangaphandle;ukubamba ama-dumbbell ngokuqondile Imisipha yehlombe nesifuba ingasetshenziswa ngokuphakamisa ingalo iye phambili futhi eceleni.
3. Angakwazi ukuzivocavoca imisipha yemilenze engezansi.Okufana nokubamba ama-dumbbell ukuze ukhuphuke ngonyawo olulodwa, u-squat futhi ugxume ngezinyawo zombili, njll.
Uma uhlanganisa, sicela ubeke izingcezu ezinkulu ngaphakathi nezincane ngaphandle ngayinye ngayinye, bese ubeka inombolo yezingcezu ze-dumbbell ngokwezidingo zakho zokuzivocavoca!Ngemuva kokuthi i-dumbbell ifakiwe, qinisa amantongomane amabili bese uwasebenzisa