Amahlombe aqinile futhi akheke zifiseleka njalo. Kodwa ukufeza lokho kudinga umzamo othile kithi. Nazi ezinye ukuzivocavoca kwamahlombe okungenziwa kalula ekhaya - abakwazi nje ukwenza amahlombe akho abukeke e-toned futhi e-sexy, kodwa futhi angakusiza ukuqeda izinkinga ezihlobene nehlombe.
eyodwa. Singakwazi Ukujima Ngamahlombe Ekhaya Ngama-Dumbbells?
ezimbili. Singakwazi Ukujima Ngamahlombe Ekhaya NgeKettlebells?
3. Ingabe Akhona Noma Yimaphi Ama-Asana Angathathwa Njengokusebenza Okuphumelelayo Kwamahlombe?
Ezine. Imibuzo Evame Ukubuzwa: Ezinye Izinhlobo Zokusebenza Kwamahlombe Ekhaya
1. Singakwazi Ukujima Ngamahlombe Ekhaya Ngama-Dumbbells?
Yebo, singakwazi. Nazi ukusebenzisa ihlombe okulula kodwa okusebenzayo ongakwenza ngenkathi ukuhlala ekhaya ngesikhathi sokuvalwa :
I-Dumbbell Arm Circles: Lokhu kuyiqiniso ukujima kwehlombe okulula ukukwenza . Yima uqonde imilenze yakho ihlukaniseke ububanzi behlombe. Yelula izingalo zakho, zihambisane nomhlabathi, futhi izintende kufanele zibheke phansi. Bamba i-dumbbell esandleni ngasinye. Qala nge-kilogram eyodwa noma ezimbili. Manje qala ukuzungezisa izingalo zombili ngama-dumbbell - ngokwewashi nangokuphambene newashi. Yenza izikhathi ezingu-12 ohlangothini ngalunye.
I-Neutral Grip Shoulder Press: Lokhu kungaba kakhulu ukusebenza kahle kwehlombe lokho kungaba ngempela qinisa izingalo zakho ezingaphezulu kanye namahlombe. Yima uqonde imilenze yakho ihlukaniseke ububanzi behlombe. Bamba i-dumbbell esandleni ngasinye - thola isisindo okhululekile ngaso. Letha izingalo zakho phambi kwesifuba sakho ngenkathi ama-dumbbell ezoba ngaphansi kwesilevu sakho. Manje phusha izingalo zakho zombili phezulu bese ubamba isekhondi noma ngaphezulu. Bese wehlisa kancane uye endaweni efanayo. Phinda izikhathi ezingu-10.
U-Arnold Press: Manje lokhu kuyinhlobonhlobo ye i-neutral grip ehlombe ukujima okukhulunywe ngenhla. Yima uqonde imilenze yakho ihlukaniseke ububanzi behlombe. Bamba i-dumbbell esandleni ngasinye - thola isisindo okhululekile ngaso. Letha izingalo zakho phambi kwesifuba sakho ngenkathi ama-dumbbell ezoba ngaphansi kwesilevu sakho. Manje vula izindololwane zakho eceleni bese ubeka izandla zakho ngaphezu kwekhanda lakho. Bese ubuyela endaweni yokuqala. Yenza lokhu izikhathi ezingu-10.
Ukushayela Ngemoto: Lokhu kungenye futhi Ukuzivocavoca kwehlombe okulula . Yima uqonde izinyawo zakho zibe ngaphansi kwamahlombe akho. Nweba izingalo zakho phambili futhi ubambe i-dumbbell ngezandla zombili. Manje qala ukuzungezisa i-dumbbell ngendlela yokuthi kubonakale sengathi ushayela imoto. Ngakho, igama. Yenza lokhu okungenani imizuzwana engama-40. Phinda izikhathi ezinhlanu.
Ithiphu: Qala nge-dumbbell ene-kg, uma wenza lezi ukujima kwehlombe okokuqala ngqa . Bese ukhuphuka kancane kancane.
2. Singakwazi Ukujima Ngamahlombe Ekhaya Ngezinsimbi?
Ama-kettlebell angathuthukisa kakhulu ukusebenza kwehlombe. Nazi ezinye ukuzivocavoca kwehlombe okulula ukukwenza :
I-Shoulder Halo: Lokhu kungaba ihlombe elikhulu ukuzivocavoca kwabaqalayo . Yima uqonde izinyawo zakho zihlukene. Gcina umhlane wakho unganyakazi. Phefumula ngokujwayelekile. Thatha i-kettlebell kuzo zombili izandla zibheke phansi - ukuze uyibambe iqine, bamba insimbi eduze namakhona akwa-L. Zimelele. Zungezisa i-kettlebell ekhanda lakho ngendlela yewashi nephambene newashi. Sicela uqaphele, ngenkathi uzungezisa ithuluzi ekhanda lakho - ungazilimazi. Yenza lokhu izikhathi ezingu-10. Bese ubhekana nenye indlela bese uphinda i-halo izikhathi ezingu-10 ngaphezulu. Ongoti bathi lokhu Ukuzivocavoca nge-halo nge-kettlebell kungaqinisa amahlombe akho kanye nezingalo.
Ukuhlanza kwengalo eyodwa/umshini wezempi: KUYA Ukuzivocavoca kwehlombe okulula lokho kungenziwa ekhaya. Yima izinyawo zakho zihlukene ngobubanzi behlombe. Goba ukuze uphakamise ikettlebell ukusuka phansi uyiyise esifubeni sakho. Yenza i-rack - ngamanye amazwi, sondeza i-kettlebell ngesandla esisodwa eduze kwesifuba sakho ukuze ukucindezela kuphelele engalweni yakho bese ufaka indololwane yakho eceleni kwakho. Gcina enye ingalo ikhululekile futhi iqinile. Bamba le ndawo imizuzwana embalwa bese uphakamisa ikettlebell ngaphezu kwekhanda lakho ngengalo yakho. Bese uyibuyisela esifubeni sakho bese uyibuyisela phansi futhi. Gcoba izinyawo zakho phansi futhi gcina yonke imisipha emzimbeni wakho iqinile ngenkathi wenza lokhu kuhlanzeka kwengalo eyodwa. Phinda lokhu ngenye ingalo. Ukuphindaphinda okuyishumi kwengalo ngayinye kufanele kwanele ekuqaleni.
Ithiphu: Uma usebenzisa ama-kettlebell okokuqala, qala nge-4-kg eyodwa. Xhumana nomqeqeshi wakho wokufaneleka uma kungenzeka.
3. Ingabe Kukhona Noma Yimaphi Ama-Asana Angathathwa Njengokujima Kwamahlombe Okuphumelelayo?
Uma unezinkinga ezifana nehlombe eliqandisiwe, ama-asanas alandelayo angafika ngendlela efanele ukusebenza kahle kwehlombe :
Dhanurasana (Bow Pose): Lala ngesisu, izinyawo zihlukene ngobubanzi be-hip. Yelula izingalo zakho emuva, phefumula futhi ubambe amaqakala akho njengoba uphakamisa imilenze yakho. Umzimba wakho kufanele ufane nomnsalo ogobile. Bamba lesi simo imizuzwana engu-15, uthathe umoya omude, bese ubuyisela imilenze yakho nesifuba phansi.
Ustrasana: Guqa kweyakho i-yoga mat , amathe akho abheke ophahleni. Goba kancane kancane, uphefumulele ngaphakathi, bese uzama ukubamba izinyawo zakho, ugcine izingalo zakho ziqondile. Musa ukwelula ngokweqile futhi ulimaze umhlane wakho. Bamba le ndawo ukuphefumula okumbalwa bese ubuyela kancane endaweni yokuqala.
I-Purvottanasana: Lokhu okuphambene ukuma kwepulangwe kungaba a ukuzivocavoca okukhulu kwehlombe . Hlala kumata imilenze yakho yelulele phambili. Yelula izingalo zakho emuva phansi. Uphefumulela phezulu, phakamisa izinqe zakho ngenkathi ugcina izingalo nemilenze yakho iqondile. Bamba imizuzwana embalwa bese ukukhipha umoya kuletha izinqe zakho phansi. Amahlombe akho, izingalo nemilenze akufanele agobe.
Ithiphu: Ungazami lezi zimo ngaphandle kokubonisana nomqeqeshi we-yoga kuqala.
Imibuzo Evame Ukubuzwa: Ezinye Izinhlobo Zokusebenza Kwamahlombe Ekhaya
Q. Ingabe amapulangwe endololwane angathathwa njengokujima kwehlombe?
KUYA. Amapulangwe e-elbow awakwazi nje kuphela qinisa i-abs yakho kodwa futhi ingasiza amahlombe akho abukeke eqinile futhi ehlelekile. Ngena endaweni yepulangwe - lala phansi, ubheke phansi bese uphusha umzimba wakho uphumule ngezindololwane nezinzwani zakho. Gcina umzimba wakho uqondile futhi ubambe lesi simo cishe imizuzwana engama-30. Kancane kancane kala ufike kumzuzu owodwa. Phinda kathathu.
Q. Ingabe ama-pushups angabhekwa njengokujima kwamahlombe okuphumelelayo?
KUYA. Ama-Pushups ngokungangabazeki amanye awo izinhlobo ezidume kakhulu zokuzivocavoca kwasekhaya lokho kungakusiza uqinise imisipha yakho engaphakathi nengaphezulu. Ngamanye amazwi, zinkulu njengoba ukujima kwehlombe . Khumbula nje ukuthi kufanele uzenze ngendlela efanele. Gcina la maphuzu engqondweni ngenkathi wenza ama-pushups ekhaya:
- Ungaphakamisi izinqe zakho phezulu kakhulu
- Njalo qala ama-push-ups akho usuka phansi
- Gcina umgogodla wakho uqondile
- Izingalo kufanele zibe ngaphezu kobubanzi bamahlombe ngokuhlukana
- Ikhanda lakho kufanele lihambisane nomzimba wakho
