Ungayenza Kanjani I-Dumbbell Military Press

-Delile

• Ithiphu
• Imiyalo yesinyathelo ngesinyathelo
• Behleli phansi umshini wokucindezela wezempi
• Ukuma kwe-dumbbell press press
• Yima endaweni emile
• Amathiphu efomini
• Qinisa i-abs yakho ne-glutes
• Zama izikhundla ezahlukahlukene zezandla
• Bheka phambili bese ugcina intamo yakho iqonde
• Vumela ibhentshi likweseke
• Khipha umoya phezulu
• Uma umqolo wakho ugoqa, phakamisa isisindo esilula
• Uma unyakazisa, phakamisa isisindo esilula
• Yenza umshini wokucindezela wezempi ube lukhuni
• Umshini wezempi ngaphandle kwezingqimba
• Ukuthatha

Ukungeza ukuphakamisa izinsimbi kuhlelo lwakho lokuqeqesha kuyindlela enhle yokwakha amandla, isisindo somzimba, nokuzethemba.

Ukuzivocavoca okukodwa ongakhetha kukho kungumshini wezempi we-dumbbell. Lo ngumshini wokucindezela ongaphezulu ohlose kakhulu izingalo namahlombe kepha futhi ungaqinisa isifuba nezicubu zomgogodla.

Njenganoma yiluphi uhlobo lokuzivocavoca izinsimbi, ukuqonda inqubo efanele nokugcina ifomu elifanele kungasiza ekuvimbeleni ukulimala.

Ithiphu

Ama-dumbbells avumela ukunyakaza okuningi kune-barbell futhi kwesinye isikhathi kulula kumajoyini.

Imiyalo yesinyathelo ngesinyathelo

Abanye abantu banomqeqeshi wabo ongabeluleka ngezindlela ezifanele zokwenza izivivinyo ezahlukahlukene. Uma ungenaye umqeqeshi, nansi indlela yokugcwalisa umshini wezempi ohleli phansi futhi omile ukuze uthole imiphumela emihle.

Uzodinga ama-dumbbells kanye nebhentshi elithambile ukwenza umshini wokuhlala we-dumbbell.

Behleli phansi umshini wokucindezela wezempi

Thatha ama-dumbbells amabili bese uhlala ebhentshini elithambekele. Qiniseka ukuthi ngemuva kwebhentshi kusethwe nge-engela engama-90 degree.

1. Uma usuhleli phansi, phumula i-dumbbell eyodwa ethangeni ngalinye. Hlala ngomhlane wakho ophansi ngokuqinile ubhekane ngemuva kwebhentshi. Gcina amahlombe akho nasemhlane uqonde ngangokunokwenzeka.
2. Phakamisa ama-dumbbells emathangeni akho uwalethe ekuphakameni kwamahlombe. Uma unezindunduma ezisindayo, phakamisa amathanga akho ngasikhathi sinye ukusiza ukuphakamisa ama-dumbbells. Ukukhulisa i-dumbbell esindayo ngengalo yakho kuphela kungadala ukulimala.
3. Ngama-dumbbells ekuphakameni kwamahlombe, jikelezisa izintende zezandla zakho ukuze zibheke phambili. Uma ukhetha, ungaphinda uqedele ukucindezela kwe-dumbbell izintende zakho zibheke umzimba wakho. Qiniseka ukuthi izingalo zakho zangaphambili zibheke phansi.
4. Qala ukucindezela ama-dumbbells ngenhla kwekhanda lakho kuze kube yilapho izingalo zakho zinweba ngokugcwele. Bamba isisindo ngenhla kwekhanda lakho umzuzwana, bese wehlisa ama-dumbbells abuyele ekuphakameni kwamahlombe.
5. Gcwalisa inombolo oyifunayo ye-reps. Uma usaqala, qala ngeqoqo elilodwa lama-reps ayi-8-10.

Ukuthola okwengeziwe ngendlela yokwenza umshini wezempi we-dumbbell ohlezi phansi, obizwa nangokuthi uhleli ehlombe, bheka le vidiyo:

Ukuma kwe-dumbbell press press

Ukuqedela umshini wamasosha omile oyindilinga kuyefana nokugcwalisa umshini ohleli phansi. Umehluko omkhulu ukuthi uwubeka kanjani umzimba wakho.

1. Goqa phansi ngamadolo ukuze uthathe ama-dumbbells.
2. Yima ngezinyawo zakho ububanzi behlombe futhi uphakamise ama-dumbbells ukuphakama kwehlombe. Izintende zezandla zakho zingabheka phambili noma maqondana nomzimba wakho.
3. Lapho usuthathe ukuma okulungile, qala ukucindezela ama-dumbbells ngaphezulu kwekhanda lakho kuze kube yilapho izingalo zakho zinweba ngokugcwele. Bamba lesi sikhundla umzuzwana, bese ubuyisa ama-dumbbell emuva ekuphakameni kwamahlombe.
4. Gcwalisa inombolo oyifunayo ye-reps. Uma usaqala, qala ngeqoqo elilodwa lama-reps ayi-8-10.

Yima endaweni emile

Ungasebenzisa futhi ukuma okuhlukile. Thatha isinyathelo esincane ukuya phambili ngonyawo olulodwa. Ukuma uqinile ngezinyawo zombili, ngamadolo womabili agobile kancane, qedela umshini we-dumbbell.

Amathiphu efomini

Ngaphezu kwezisekelo zendlela yokugcwalisa umshini wezempi we-dumbbell, kubalulekile ukuqonda ifomu elifanele.

Qinisa i-abs yakho ne-glutes

Ukuvimbela ukulimala emhlane nasentanyeni yakho engezansi, gcina ama-glutes akho kanye ne-abs onenkontileka lapho uqedela umshini we-dumbbell.

Zama izikhundla ezahlukahlukene zezandla

Abanye abantu bagcina izintende zezandla zabo zibheke phambili sonke isikhathi ngenkathi bephakamisa, kanti abanye bakhetha ukuthi izintende zezandla zibheke emzimbeni wabo.

Ungaqala futhi izintende zezandla zakho zibheke emzimbeni wakho bese ujikeleze kancane izandla zakho njengoba ucindezela izinsimbi zomlomo ngaphezulu kwekhanda lakho, ukuze izintende zezandla zakho zibheke phambili. Kubalulekile ukunweba izingalo zakho ngokugcwele ngaphandle kokukhiya izindololwane zakho.

Bheka phambili bese ugcina intamo yakho iqonde

Ungakugwema nokulimala ngokugcina ikhanda nentamo iqonde ngenkathi uqeda ukuzivocavoca umzimba.

Vumela ibhentshi likweseke

Ukusebenzisa ibhentshi elithambile kusiza ukuvimbela ukulimala ngenkathi kuqedwa umshini wezempi we-dumbbell ohlezi phansi. Ibhentshi lisekela umhlane ongezansi, uligcine liqondile. Ungawuqedi lo msebenzi esihlalweni esingenamhlane.

Khipha umoya phezulu

Ukuphefumula ngendlela efanele nakho kubalulekile. Ingakhuphula ukujikeleza njengoba usebenza futhi uthuthukise ukusebenza kwakho.

Lapho ugcwalisa umshini wokuhlala phansi noma omile we-dumbbell, phefumula lapho udonsela isisindo emzimbeni wakho futhi ukhipha umoya njengoba usunduza isisindo esingaphezu kwekhanda lakho.

Uma umqolo wakho ugoqa, phakamisa isisindo esilula

Abanye abantu benza iphutha lokuzungeza iqolo labo eliphansi lapho bephakamisa isisindo. Lokhu kubeka ukucindezeleka okukhulu emhlane ongezansi futhi kungadala ukulimala. Ukugwema ukuzungeza umhlane wakho, ungasebenzisi isisindo esinzima kakhulu.

Uma unyakazisa, phakamisa isisindo esilula

Kufanele futhi ugweme ukuxegisa noma ukuzamazama umzimba wakho ngenkathi uphakamisa ama-dumbbells ngaphezulu kwekhanda lakho. Ukuzamazama kakhulu kukhombisa ukuthi isisindo sinzima kakhulu, okungaholela ekulimaleni.

Yenza umshini wokucindezela wezempi ube lukhuni

Uma uzizwa ukuthi umshini wakho wezempi ohleli phansi noma omile ulula kakhulu, ungakwenza kube inselele ngokwengeza isisindo. Ungasindi kakhulu ngokushesha okukhulu. Khulisa kancane kancane isisindo sokwakha ukukhuthazela, amandla, nobukhulu bemisipha.

Uma ugcwalise kuphela imishini yezempi ye-dumbbell, ukushintshela kumshini wokuma nakho kungenza ukuzivocavoca kube nzima. Lapho umile, uhlanganisa imisipha eminingi ukulinganisela nokuzinza.

Ngaphezu kwalokho, esikhundleni sokuphakamisa izingalo zombili phezu kwekhanda lakho ngasikhathi sinye, zama ukuphakamisa ingalo eyodwa ngasikhathi sinye.

Ngakolunye uhlangothi, uma umshini wezempi we-dumbbell unzima kakhulu, ungenza kube lula ngokusebenzisa isisindo esilula.

Umshini wezempi ngaphandle kwezingqimba

Awudingi njalo ama-dumbbells ukwenza umshini wezempi. Ungasebenzisa ibhendi lokumelana esikhundleni salokho.

Ukuqala, yima ngezinyawo zombili eduze kwesikhungo sebhendi. Ngenkathi ubambe umkhawulo owodwa webhande esandleni ngasinye, letha ukuphela okubambe ekuphakameni kwehlombe ngezingalo zakho nge-90 degree degree. Ukusuka lapha, phakamisa izandla zakho ngaphezu kwekhanda lakho kuze kube yilapho izingalo zakho zinwebeka ngokugcwele.

Uma uthanda, ungenza futhi umshini wezempi nge-barbell.

Zombili lezi zinhlobo zesisindo zisiza ukukhulisa ubukhulu bemisipha, kepha i-barbell ingenza kube lula ukuphakamisa izinsimbi ezisindayo uma kuqhathaniswa ne-dumbbell. Izisindo ezinzima zisiza ukwakha imisipha ngokushesha.

Ukuthatha

Umshini wezempi we-dumbbell ungukuzivocavoca okuhle kakhulu uma ubheka ukwandisa imisipha namandla ezingalweni, emahlombe, emgodleni nasesifubeni.

Njenganoma yikuphi ukuvivinya umzimba, izindlela ezifanele nefomu kubalulekile emiphumeleni emihle nokuvikela ukulimala.