Ukufaneleka kwe-novice ukuqala kweziphi iintshukumo? Izenzo ezintandathu ezidityanisiweyo zegolide zabaqalayo, iseti nje yeedumbbells, ungasebenzisa iqela lezihlunu zomzimba wonke, umise umgca womfanekiso olungileyo!

Inyathelo 1: Squat

I-Squats inokusebenzisa iqela le-muscle ye-gluteal, iphucule ingxaki ye-gluteal shape, iphucule amandla angaphantsi kunye nokuzinza komzimba, yintshukumo yegolide engenakuphoswa kwimpilo.

Xa i-squatting, imilenze iyakwazi ukuhlukana nobubanzi begxalaba, idolo akufanele lifakwe kwi-squat, lilungelelanise iqela le-muscle yangasemva, i-squat yethanga ihambelana nomhlaba, nqumama kancinci, kwaye ngokukhawuleza ubuyisele indawo yokuma. 5-6 iiseti ze-15 reps ngexesha ngalinye.

Hambisa 2. Lunge squat

I-Lunge squat yintlukwano ye-squat, enokukunceda uphucule ngakumbi umlinganiselo we-muscle, uphucule amandla akho okuqhuma, kwaye uphucule ingxaki yokungazinzi kwemilenze ephantsi.

Xa uphefumla, qaphela ukuba idolo langaphambili aligqithisi phezulu kweenyawo ukuze ugweme ukubeka uxinzelelo olukhulu kwilungu. I-5-6 ibeka ixesha ngalinye, isethi nganye malunga namaxesha angama-10.

Isenzo 3. Ukukrola isikhephe

Ukukhwela i-Dumbbell kunokwakha izihlunu ezingasemva, ukuphucula amandla omzimba aphezulu, kunye nokwakha izihlunu eziqinileyo zomva. Isandla esibambe ii-dumbbells, ukuxhoma uqeqesho lokubheqa urhulumente, ukuhamba kwamaqela angama-4-6, iqela ngalinye lamaxesha angama-15.

Inyathelo lesi-4: Ibhentshi yokucofa

Ibhentshi press unako ukusebenzisa iingalo kunye nezihlunu esifubeni, isandla sibambe dumbbell, supine state ukuze dumbbell phezu kwesifuba, ukusuka kwingqiniba egobileyo karhulumente ukutyhala dumbbell ukuya kwimeko yengalo ethe tye, intshukumo inyanzelisa 4-6 iiseti, 12 amaxesha. ngeseti nganye.

Hambisa 5. Utyhala phezulu

I-Push-ups ziintshukumo ezinokuthi zenziwe ngezandla zakho kwaye usebenze isifuba sakho kunye nezihlunu zengalo. Xa uqeqesho push-up, ingqalelo umzimba ukugcina umgca othe tye, ukugoba urhulumente ingqiniba xa ingalo kunye nomzimba Angle isipinatshi 45-60 degrees Angle ngcono. Yenza izenzo ezili-100, ezinokugqitywa ngokwamaqela.

Ukuba unokugqibezela ngokulula i-push-ups eqhelekileyo, ungazama uqeqesho oluphambili ukuze ucuthe i-push ups, i-push ups ebanzi okanye i-push-ups esezantsi, ukuze uqhubeke ukophula i-bottleneck yomzimba kunye nokukhuthaza ukukhula kwezihlunu.

Hambisa 6. Ibhokhwe iyaphakama

Ukunyuswa kwebhokhwe kunokusebenzisa iqela lezihlunu ezingundoqo, ukuphucula amandla angundoqo, kukuvumela ukuba unxibe isikrweqe esingabonakaliyo, ukunciphisa ithuba lokulimala, ukuphucula ukusebenza kwezemidlalo. Yenza ukuphindaphinda kwe-10-15 kwiiseti ezi-4, kwaye ugcine ukuphindaphinda kokuzivocavoca kanye emva kweentsuku ezingama-2-3.