Izihlunu zamagxa ziyinxalenye ebalulekileyo yezicubu zomzimba kuwo wonke umzimba ophezulu.Ukwakha amagxa abanzi kwaye agcweleyo akunakwenza abantu babonakale bekhuselekile ngakumbi, kodwa kwakhona kukunceda ufumane umfanekiso onjengemodeli kwaye wenze imigca yemisipha yomzimba wonke engaphezulu igudileyo.Abanye abantu bathi ukuqeqesha ihlombe kuyisiqingatha sokulwa, enyanisweni, esi sivakalisi asikho ngqiqweni.Uhlalutyo olunzulu lwesakhiwo segxalaba, i-2 dumbbell fitness movements ukukunceda ukuphuhlisa amahlombe abanzi.
I-Dumbbell sisixhobo esiqhelekileyo sokuqina kubomi bethu bemihla ngemihla.Zininzi iintshukumo zokomelela eziyilwe yi dumbbell.Ukuqeqeshwa kwemisipha yamagxa, i-dumbbell iyimfuneko, kuba ukusetyenziswa koqeqesho lwe-dumbbell kunokuthintela ukuvela kwe-asymmetry yamagxa, kodwa kusinceda ukuba sifezekise umphumo woqeqesho olufanelekileyo.
Izihlunu zethu zamagxa ubukhulu becala zenziwe ngamacandelo amathathu: i-deltoid yangaphambili, i-deltoid ephakathi kunye ne-deltoid yangasemva.Kubalulekile ukubumba ngokulinganayo zonke izihlunu zontathu ngexesha lokuzilolonga.Ukuba ukuqina koqeqesho alulungelelananga kakuhle, kunokukhokelela ekulimaleni kwaye izihlunu zamagxa azikho zintle.Ukuze kuphuhliswe i-deltoid muscle ngokulinganayo, kufuneka songeze ezinye ii-dumbbell exercises zokuvuselela indawo echongiweyo ngokufanelekileyo.
Ukuma okanye ukuhlala dumbbell igxalaba push
Le yenye yezona ntshukumo zilungileyo zamagxa onokuthi uzenze.Unokuziqhelanisa nokuma okanye ukuhlala, kodwa nganye ineengenelo zayo kunye nokungalungi kwayo.Ucinezela i-dumbbell emileyo ivuselela amaphecana angaphambili, aphakathi nangasemva kakhulu kunokuba ahleli, kwaye avuselela izihlunu ezingundoqo.
Kwangaxeshanye, ubunzima bendawo yokuma kaninzi bungaphantsi kancinane kunobo bendawo ehleliyo, nto leyo ekhokelela kwisiphumo soqeqesho esilinganiselweyo samandla emisipha, kwaye indawo ehleliyo ilula ngokwentelekiso, enobuhlobo kakhulu bokufaneleka.Ezi ntlobo zimbini zeendlela zoqeqesho, sinokukhetha ngokwemeko yazo yokwenyani.
Tilt dumbbells tyaba ecaleni
Ngokujikeleza kwelinye icala, siyayinqanda i-supraspinatus ekungeneni kwinqanaba elisebenzayo lokunyakaza, okusivumela ukuba siqeqeshe i-deltoid ephakathi ngaphakathi kwinqanaba elilinganiselweyo lokuhamba kwe-joint.Xa wenza oku, qaphela ukuyeka xa ingalo ebambe i-dumbbell ihambelana nomhlaba ukuze ugweme ukuvuselela okongeziweyo kwentambo yangasemva.
Ixesha lokuposa: May-20-2022