Izindaba

Njengoba abantu abaningi kangaka manje abasebenza phambi kwekhompuyutha, ukuhlala isikhathi eside kungabangela ingaphakathi lezingalo zakho ukuba zakheke.I-arm flab akulula ukuyilahleka uma isikhulile, futhi izokwenza umzimba wakho ongaphezulu ubukeke mkhulu.Ngakho-ke kungcono sigqoke izingalo.Uyasazi isenzo se-dumbbell ephethe umkhono wovemvane?

Ama-biceps alula
Isenzo 1:
Hlala esitulweni esiyisikwele, ubuyele emuva uqonde, izinyawo zihlangene phansi, izandla zombili zibambe i-dumbbell ezinhlangothini zombili zomzimba, izintende zibhekane, amahlombe akhululekile.

Isenzo 2:
Gobisa izindololwane zakho, phakamisa ama-dumbbell phambi kwamahlombe akho, guqula izintende zakho zibheke esifubeni sakho, qinisa izingalo zakho ezingenhla emaceleni akho, ubambe imizuzwana emi-3, bese ubuyela esenzweni esisodwa.

Ukunwetshwa kwesisindo (izivivinyo zengalo engenhla yangaphakathi)
Isenzo 1:
Bamba i-dumbbell esandleni ngasinye, vumela izingalo zakho zilenge phansi phambi kwakho, izintende zibhekane, izinyawo zibe ububanzi bamahlombe ngokuhlukana, amadolo agobe kancane phambi kwakho, isisu singene.

Isenzo 2:
Nweba izingalo zakho zivundlile ohlangothini ngalunye kuze kube yilapho ama-dumbbell ephakama ehlombe.Bamba imizuzwana emi-3, bese ubuyisela izingalo zakho kancane kancane endaweni eyodwa.

1. Yima imilenze yakho uyivule banzi (cishe u-50cm), ubambe ama-dumbbell ezinhlangothini zangaphandle zawo womabili amathanga, gcina umzimba wakho uqondile bese ubheka ngaphambili imizuzwana engu-20.

2. Yima imilenze yakho uyivule banzi (cishe u-50cm), gobisa izindololwane zakho, ubambe ama-dumbbell ezandleni zakho futhi uwaphakamise aze afike ezingeni lesifuba.Gcina umzimba wakho uqondile namehlo phambi kwakho imizuzwana engu-20.

3, vula imilenze yakho, yima amadolo agobile kancane (cishe 50cm), ubambe dumbbell ngezandla zombili futhi uyiphakamise ifinyelele ukuphakama okufana nesifuba sakho, dumbbell cishe 30cm kude nesifuba sakho, isenzo sithatha imizuzwana engu-20.

4, yima uvule imilenze yakho (cishe u-50cm), ubambe ama-dumbbells ezandleni zakho, guqa amadolo akho bese ubeka umkhawulo owodwa wama-dumbbell phansi, nebanga phakathi kwama-dumbbell amabili nezinyawo zakho mayelana ne-30cm, ukunyakaza kuthatha isikhathi eside. 20 imizuzwana.

5. Yima imilenze yakho uyivule banzi (cishe u-50cm), ubambe ama-dumbbell ezandleni zakho, bese uphakamisa izandla zakho bese uziphambanisa esifubeni sakho.Gcina umzimba wakho uqondile futhi amehlo akho abheke phambili imizuzwana engu-20.