Iindaba

Ngabantu abaninzi ngoku abasebenza phambi kwekhompyuter, ukuhlala ixesha elide kunokubangela ukuba ngaphakathi kweengalo zakho zakheke.I-Arm flab akukho lula ukuyilahleka xa sele ikhulile, kwaye iya kwenza umzimba wakho ongaphezulu ubonakale mkhulu.Ngoko ke kungcono ukuba iingalo zibhityile.Ngaba uyasazi isenzo sedumbbell ebambe umkhono webhabhathane?

Iibiceps zolula
Isenzo 1:
Hlala kwisitulo esisikwere, umva ngokuthe tye, iinyawo zihlangene phantsi, izandla zombini zibambe i-dumbbell kumacala omabini omzimba, iintendelezo zijongene, amahlombe akhululekile.

Inyathelo 2:
Goba iingqiniba zakho, phakamisa iidumbbells phambi kwamagxa akho, jika iintende zakho zijonge esifubeni sakho, ubambe iingalo zakho ezingaphezulu emacaleni akho, ubambe imizuzwana emi-3, kwaye ubuyele kwisenzo kwindawo enye.

Ukongezwa kobunzima (umthambo wengalo yangaphezulu yangaphakathi)
Isenzo 1:
Bamba i-dumbbell kwisandla ngasinye, vumela iingalo zakho zijinga phantsi phambi kwakho, iintendelezo zijonge enye kwenye, iinyawo zibe ububanzi bamagxa ngokuhlukana, amadolo agobe kancinci phambi kwakho, isisu singene.

Inyathelo 2:
Yandisa iingalo zakho ngokuthe tye kwicala ngalinye de ii-dumbbells zibude bamagxa.Bamba imizuzwana emi-3, emva koko ubuyisele iingalo zakho ngokucothayo kwindawo yokuqala.

1. Yima imilenze yakho ivuleke banzi (malunga ne-50cm), bamba iidumbbells kumacala angaphandle kwamathanga omabini, gcina umzimba wakho uthe tye kwaye ujonge ngaphambili imizuzwana engama-20.

2. Yima imilenze yakho ivuleke banzi (malunga ne-50cm), goba iingqiniba zakho, ubambe iidumbbells ezandleni zakho kwaye uziphakamise kwinqanaba lesifuba.Gcina umzimba wakho uthe tye kunye namehlo phambi kwakho imizuzwana engama-20.

I-3, usasaze imilenze yakho, yima ngamadolo aguqe kancinci (malunga ne-50cm), ubambe i-dumbbell ezandleni zombini kwaye uyiphakamise kwindawo ephakamileyo njengesifuba sakho, i-dumbbell i malunga ne-30cm kude nesifuba sakho, isenzo sithatha imizuzwana engama-20.

4, yima imilenze yakho ivuliwe (malunga ne-50cm), ubambe i-dumbbells ezandleni zakho, ugobe amadolo akho kwaye ubeke enye isiphelo se-dumbbells phantsi, kunye nomgama phakathi kwee-dumbbells ezimbini kunye neenyawo zakho malunga ne-30cm, intshukumo ihlala ixesha elide. Imizuzwana engama-20.

5. Yima imilenze yakho ibanzi (malunga ne-50cm), ubambe ii-dumbbells ezandleni zakho, uze uphakamise izandla zakho kwaye uzinqamle esifubeni sakho.Gcina umzimba wakho uthe tye kwaye amehlo akho ejonge phambili imizuzwana engama-20.