Ungawenza Kanjani Umugqa Oqondile Ngendlela Efanele

-Delile

• Yini iphuzu?
• Wenza kanjani?
• Ungakungeza kanjani lokhu enkambisweni yakho?
• Yimaphi amaphutha avame kakhulu ukuwabuka?
• Izindololwane zakho ziphakeme kakhulu
• Uphakamisa isisindo esiningi kakhulu
• Awugcini isibilini sakho siqondile
• Ungakwazi yini ukusebenzisa ezinye izinsimbi?
• Ama-dumbbells
• Ama-kettlebells
• Yikuphi ukwahluka ongazama?
• Ikhebula umshini
• Umugqa oqondile wokucindezela
• Umugqa oqonde ku-bicep curl
• Yiziphi ezinye izindlela ongazama ngazo?
• Dumbbell scaption phakamisa
• Ukuphakanyiswa kwe-dumbbell lateral
• Okubalulekile

Uma ubheka ukwandisa amandla ehlombe nangaphezulu emuva, ungabheki ngaphezu komugqa oqondile. Lokhu kuvivinya kuhlose izingibe, ezithatha phezulu kuya maphakathi emuva, kanye nama-deltoid, asonga ehlombe lakho.

Yini iphuzu?

Umugqa oqondile ukuzivocavoca okusebenzayo ukwakha amandla emahlombe nasemhlane ongaphezulu.

Kuwumsebenzi wokudonsa, okusho ukuthi uzobe udonsela kuwe isisindo futhi ukhombe uchungechunge lwakho lwangemuva, noma imisipha engemuva komzimba wakho.

Ukuqinisa uchungechunge lwakho lwangemuva kuzuzisa kakhulu impilo esebenzayo yansuku zonke, ikakhulukazi uma uhlala usuku lonke.

Ngaphandle kwezinzuzo zokufaka umugqa oqondile, ukuzivocavoca kunedumela lokulimaza.

Izandla zakho zivaleleke endaweni ngesikhathi sokunyakaza, okwenza ingalo yakho ephezulu ijikeleze ngaphakathi ehlombe futhi ingancipha ithenda.

Yize lokhu kungasho ukuthi kufanele ugweme lo msebenzi, kusho ukuthi ifomu elifanele libaluleke njengakuqala.

Wenza kanjani?

Into enhle ngomugqa oqondile ukuthi ungayiqedela noma yikuphi - uzodinga nje i-barbell (noma i-dumbbell noma i-kettlebell).

Ukuhamba:

1. Yima ngezinyawo zakho ububanzi behlombe, ubambe i-barbell ngokubamba ngokweqile phansi phambi kwakho ngezingalo zakho ezinwetshiwe. Ukubamba kwakho kufanele kube ibanga lobubanzi behlombe.
2. Qala ukuphakamisa i-dumbbell up, udonse izindololwane zakho bese ugcina isisindo sisondele emzimbeni wakho lapho uhamba. Misa lapho izindololwane zakho zilingana namahlombe akho futhi i-barbell isezingeni lesifuba. Gcina i-torso yakho iqonde phakathi nokunyakaza.
3. Misa isikhashana phezulu, bese ubuyela ekuqaleni. Phinda inombolo oyifunayo ye-reps.

Qedela amasethi ama-3 wama-reps ayi-10-12 ukuqala. Yize kungakhanga, ungasinyusi isisindo uze ube ngokugcwele ekuphatheni ama-reps ayi-12, ngoba lokhu kungakhuphula amathuba okulimala.

Ungakungeza kanjani lokhu enkambisweni yakho?

Ukungeza umugqa oqondile osukwini olungaphezulu lomzimba kungaba umphelelisi omkhulu kokunye ukwehluka kwemigqa, kanye namalindini okugcina, imishini yokunyathelisa isifuba, ama-pushups, nokuningi.

Ngenye indlela, uma ulandela ukuhlukaniswa kokuchofoza / ukudonsa, engeza umugqa oqondile osukwini lokudonsa ngokuhlukahluka okuthile.

Akunandaba ukuthi uwengeza kanjani futhi nini umugqa oqondile enkambisweni yakho, ukufudumeza kahle ngaphambi kokuphakamisa izinsimbi kubalulekile.

Qiniseka ukuthi ugcwalisa imizuzu emi-5 kuye kwayi-10 ye-low- to medium-intensity cardio elandelwa ukwelula okunamandla ukuze umzimba wakho unyakaze.

Yimaphi amaphutha avame kakhulu ukuwabuka?

Yize kungafanele wesabe ukuhlanganisa umugqa oqondile enkambisweni yakho, kunamaphutha amaningana ozodinga ukuwabheka.

Izindololwane zakho ziphakeme kakhulu

Ukuphakamisa izingalo zakho ngaphezu kokufana nomhlabathi yilokho okungadala ukulimala ehlombe. Qinisekisa ukuthi uyama lapho izindololwane zakho zifinyelela ezingeni lehlombe.

Uphakamisa isisindo esiningi kakhulu

Uma isisindo sakho sisinda kakhulu, ukunyakaza kuzodinga umfutho, okuzosusa ukugxila emahlombe noma, okubi nakakhulu, kubeke ukucindezeleka okukhulu kubo.

Khetha i-barbell noma isisindo esizovumela ukunyakaza okuhle okuhamba kancane nokulawulwa.

Awugcini isibilini sakho siqondile

Kubalulekile ukuthi i-torso yakho ihlale iqonde ukuze ingqikithi yakho ihlale isebenza. Ukunyakaza kufanele kuhlukanise amahlombe nomhlane ongaphezulu ngangokunokwenzeka.

Ungakwazi yini ukusebenzisa ezinye izinsimbi?

Ama-Barbells akuyona inketho yakho kuphela emigqeni emile. Ungasebenzisa futhi:

Ama-dumbbells

Ukusebenzisa ama-dumbbells kuvumela izandla zakho ukuba zihambe ngokukhululeka kunebha engaguquki, okusho ukuthi ukujikeleza kwangaphakathi okungadala ukulimala akubonakali kangako.

Khetha ama-dumbbells ngesilinganiso esingaphansi kwesigamu sesisindo se-barbell obusisebenzisa - ngakho-ke uma ukhetha i-barbell engamakhilogremu angama-30, khetha i-dumbbell engamakhilogremu ayi-12 esandleni ngasinye ukuqala.

Ama-kettlebells

Ngokufanayo kuma-dumbbells, ama-kettlebells avumela ukunyakaza okuningi ezihlakaleni nasezingalweni zakho futhi mancane amathuba okuphoqa noma yikuphi ukujikeleza kwangaphakathi kwehlombe lakho.

Futhi, khetha i-kettlebell engaphansi kwesigamu kancane kwesisindo sebhavu obusebenza nayo.

Yikuphi ukwahluka ongazama?

Kunokuhlukahluka okuningana emugqeni oqondile ungazama ukunonga izinto phezulu.

Ikhebula umshini

Usebenzisa ibha eqondile noma ibha yokugoba ejikelezayo emshinini wekhebula, qedela ukunyakaza okufanayo ngezingalo zakho.

Ukungeza ukunyakaza okwengeziwe kumugqa oqondile kwakha ukunyakaza okuhlanganisiwe, okuzokunika i-bang eyengeziwe yebhakede lakho ngokuzibandakanya kwemisipha.

Umugqa oqondile wokucindezela

Donsela isisindo emgqeni oqondile, bese ngaphambi kokukhulula izingalo zakho phansi, phinda izihlakala zakho emuva bese uphushela isisindo phezulu ekucindezelweni okuphezulu.

Umugqa oqonde ku-bicep curl

Uma usebenzisa ama-dumbbells kumugqa wakho oqondile, engeza i-bicep curl ezansi ngaphambi kokugwedla ubheke phezulu futhi.

Yiziphi ezinye izindlela ongazama ngazo?

Uma umugqa oqondile ukhulisa amahlombe akho, kunezinye izivivinyo eziningi ongazama ngazo ukuqinisa amahlombe akho ngezindlela ezihlukile.

Dumbbell scaption phakamisa

Bamba i-dumbbell ekhanyayo esandleni ngasinye phansi ezinhlangothini zakho, futhi ugcine izingalo zakho ziqondile, uziphakamise nge-angle engama-30 degree emzimbeni wakho.

Lapho ama-dumbbells afinyelela ezingeni lamahlombe, yehlisa emuva phansi. Hamba ngokunensa ngangokunokwenzeka kulo lonke ukunyakaza.

Ukuphakanyiswa kwe-dumbbell lateral

Beka ibhande lokumelana ngaphansi kwezinyawo zakho bese ubamba izibambo, kanye ne-dumbbell esindayo nesisindo esiphakathi esandleni ngasinye.

Faka ukugoba okuncane endololwaneni yakho bese uphakamisa ama-dumbbells aqonde ngqo ezinhlangothini zakho, uzwe ukumelana nebhande kukhula njengoba usondela phezulu.

Okubalulekile

Umugqa oqondile ungaqinisa imisipha yamaketanga angemuva, kufaka phakathi amahlombe nomhlane ongaphezulu. Ngokunaka okukhulu kwifomu, uzozuza zonke izinzuzo.

UNicole Davis ungumbhali ozinze eMadison, eWisconsin, umqeqeshi womuntu siqu, kanye nomqeqeshi weqembu lokuqina komzimba inhloso yakhe ukusiza abesifazane baphile impilo eqinile, enempilo, nenenjabulo. Lapho engasebenzi nomyeni wakhe noma ejaha indodakazi yakhe encane, ubuka imibukiso ye-TV yobugebengu noma enza isinkwa somuncu kusukela ekuqaleni. Mthole evulekile Instagram okokuzilolonga, # impilo, nokuningi.