Iindaba zeshishini
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Kufuneka wenze njani ukuqina kwemisipha yomlenze?Wolula njani?
Emva kokuzivocavoca, sihlala sivakalelwa kukuba imisipha yethu yomlenze inobunzima, ngakumbi emva kokugijima, le mvakalelo ibonakala kakhulu.Ukuba akukhululekanga ngexesha, kunokwenzeka ukuba kubangele ukuba umlenze ube mkhulu kwaye ube mkhulu, ngoko kufuneka solule ukuqina komlenze ngexesha.Ngaba uyazi ukuba wenze ntoni nge...Funda ngokugqithisileyo -
Indlela yokwenza ukuvulwa kwamagxa, inkqubo yokuvula igxalaba ingqalelo
Uqeqesho lwamagxa vula intshukumo yegxalaba ukwenza njani 1, supine passive shoulder opening — vula icala elingaphambili legxalaba/lesifuba Kuba uninzi lwamagxalaba luqina kakhulu abaqalayo banokusebenzisa umthambo wokuvula amagxa ngokukhululeka.Supine kumphezulu wephedi, beka ibhloko yeyoga o...Funda ngokugqithisileyo -
Inkqubo ye-dumbbell barbell fitness
NgoMvulo: Elona candelo liphambili lokuzilolonga - isifuba Gqibezela iiseti ezintathu zokuqina komzimba.I-Super Fitness 1: Gqibezela iiseti ezi-3 zeentaka ze-oblique dumbbell eziphezulu, i-8-10 reps kwisethi nganye.Yenza iiseti ezintathu ze-8-10 reps ye-bench press ngaphandle kwekhefu.I-Super Workout 2: Gqibezela iiseti ezi-3 ze-10-12 reps kwiyure enye...Funda ngokugqithisileyo -
Umatshini wokuqeqesha i-hip uqeqesha ukunyakaza kwaye uvuselela ngokunzulu imisipha ye-hip
Iimpundu lelona lungu libonakalayo emzimbeni, ngoko ke ukumila kweempundu kubaluleke kakhulu.Abantu abaninzi bacinga ngeendlela ezahlukeneyo zokuqeqesha ezinqeni zabo.Kukho ezininzi iintshukumo zoqeqesho lwe-hip, ungaxhotyiswanga kunye nezixhobo, ngoko uyazi ukuba zeziphi iintshukumo zoqeqesho lwezixhobo ze-hip?USmith squat Squ...Funda ngokugqithisileyo -
Ukuzivocavoca kweDumbbell kukunceda ukuba ulahlekelwe ngamafutha engalo
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 uyayazi i-action...Funda ngokugqithisileyo -
Ziziphi iingenelo zokufaneleka kwe-barbell kumantombazana?Bungakanani ubunzima obufanelekileyo kumantombazana?
Ukuthetha ngezixhobo zokuzilolonga, sihlala sicinga ngeedumbbells okanye iibarbells, kumantombazana, kubonakala ngathi ezi zixhobo zimbini zokuqina zinzima kancinci, kodwa enyanisweni, sinokuba nokungaqondi kakuhle, iidumbbells kunye neebarbells zineentsimbi ezahlukeneyo zokukhetha, amantombazana ane Ukuqina kwe-barbell kuninzi ben ...Funda ngokugqithisileyo -
Zeziphi iintshukumo zakudala zokuqina kwebarbell?Zingaphi onokuthi uzenze?
I-Barbell luhlobo lwezixhobo zokuzilolonga esizisebenzisayo xa silolonga izihlunu zethu.Xa kuthelekiswa needumbbells, esi sixhobo sinzima.Ukwenzela ukuzilolonga ngcono, sihlala sisebenzisa iintshukumo zokuqina komzimba we-barbell.Ke ngaba uyazi ukuba zeziphi iintshukumo zakudala zokuqina kwebarbell?Ukutsala nzima P...Funda ngokugqithisileyo -
Uqeqesho lwamagxa izixhobo zokuzilolonga
Xa siqeqesha izihlunu ezithile, akunakuphepheka ukusebenzisa izixhobo zokuzilolonga ukuze zisincede senze umthambo.Isihlunu esiphambili segxalaba yi-deltoid.Abantu abaninzi baqeqesha igxalaba ikakhulu ukuze bazenze bomelele, ukuze banxibe iimpahla ezinemilo engaphezulu.Ke yintoni oyaziyo ngegxalaba t...Funda ngokugqithisileyo -
Indlela yokwakha imisipha eqinile yomqolo?Iindlela zokusebenzisa izihlunu zangasemva
Umva kufuneka kusetyenzwe ukusuka phezulu ukuya ezantsi kwaye ukusuka kwii-engile ezahlukeneyo usebenzisa izixhobo ezahlukeneyo, ukuze ube banzi kwaye ungqingqwa, kwaye ubonisa ngokupheleleyo ukuma kwendoda emile.Izihlunu zangasemva aziyiyo yodwa inxalenye yomzimba eyona inkulu kwaye inamandla.Yenziwe nge-ser enzima ...Funda ngokugqithisileyo -
Indlela yokufumana izakhono zokuphefumla kwimithambo yomzimba
Abaninzi bomzimba bavame ukungayinaki ukubaluleka kokuphefumla kwinkqubo yokuzivocavoca, ngamanye amaxesha iimpazamo zokuphefumula ezisenza singakwazi ukuqhubela phambili.Ngexesha elifanayo kuya kubakho ukusabela okubi, njengesiyezi, i-hypoxia kunye nokunye.Ngamaxesha amaninzi, siya kuziva ngathi silahlekelwe...Funda ngokugqithisileyo -
Kuthatha ixesha elingakanani ukufudumala?
Ngokufika kwehlobo, baya besanda abantu abenza umthambo.Indlela yokuphepha ukulimala ngelixa ujabulela imidlalo, oogqirha banikela iingcebiso ezininzi.“Elona xesha lokwenzakala kuluntu ngokubanzi liphakathi kwemizuzu engama-30 yokuqala.Kutheni kunjalo?Akukho kufudumala. "Iingcali zemidlalo zithi...Funda ngokugqithisileyo -
Zingaphi iikhilogram zeedumbbells ezifanelekileyo?
Kucetyiswa ukuba ukuqina koqeqesho lokuqala kufuneka kube yi-5-7.5 kg ye-biceps.Ukuba i-triceps yenziwa nge-dumbbells, yi-2.5-5 kg ngesandla esinye kunye ne-10 kg ehlombe.Ke ngoko, xa ucinga ukuba ekuqaleni uthenga ipere yeedumbbells ezine-30 kg (enyanisweni zingaphezulu kwe-2 ...Funda ngokugqithisileyo