Zininzi iindlela zokuzilolonga ezenza ukuba ii-pectorics zethu zikhule kwaye akufuneki zibekho kuphela ngemivalo. Ukuba ufuna ukuqeqesha ngolunye uhlobo olupheleleyo lokuhamba kunye nenjongo yobuhle ngakumbi, iidumbbells zinokuba ngumlingani olungileyo. Eyona ndlela yesiko yokuphucula isifuba sethu ibisoloko isisixhobo sokushicilela ibhentshi. Oku akuthethi ukuba asinakuyenza ngee-dumbbells kwaye inyusa ukuzuza kwethu kwemisipha. Kukho iintlobo ezahlukeneyo ze Ukuzivocavoca kwesifuba sedumbbell oko kunokunika amandla okukhuthaza ukuveliswa kwezicubu ezintsha.
Ke ngoko, siza kulinikela eli nqaku ukuba likuxelele ukuba yeyiphi eyona mithambo mihle yesifuba ineedumbbell zokuphucula ukuzuza kwemisipha.
Intsalela yeekhalori
Njengoko ndihlala ndikhankanya kuwo onke amanqaku ahambelana nokufumana ubunzima bemisipha, into yokuqala ekufuneka siyithathele ingqalelo kukulingana kwamandla ethu ekutyeni. Umzimba wethu uyakuqonda ukukhuthaza kwaye ukuveliswa kobunzima bemisipha entsha ngamandla abiza kakhulu emzimbeni. Ke ngoko, asizukuvelisa ubunzima bemisipha entsha ukuba asinayo intsalela yamandla ixesha elide. Ukufezekisa intsalela yamandla kufuneka sitye iikhalori ezininzi kubomi bethu bemihla ngemihla kunokuba besitya.
Ukufumana ikhalori ngaphezulu kokutya yaziwa ngegama le-caloric surplus. Iimfuno zethu zamandla kulondolozo lobunzima zahlulwe kwinkcitho yethu yemetabolic metabolism esiyichithe ukongeza kwimithambo yomzimba engahambelani nomsebenzi. Kule nto kufuneka songeze umsebenzi womzimba esiwenzayo ngexesha loqeqesho lobunzima kwaye ukuba senza i-cardio. Inani elipheleleyo leekhalori esizifumanayo kukuthatha ekufuneka sikudle ukugcina ubunzima bomzimba. Ukuba sifuna ukufumana ubunzima bemisipha Kufuneka sonyuse i-cal nge-300-500 kcal, kuxhomekeke kwinjongo zethu nakwinqanaba lethu.
Abaqalayo kwiGym banokunyusa uluhlu lweekhalori ngokuthe kratya kuba banenzuzo engaphezulu. Kwelinye icala, njengoko sisiya sisiba phambili ngakumbi kwaye siyingcali kwindawo yokuzivocavoca, kufuneka sikhathalele ngakumbi le ntsalela yamandla. Ngamafutshane, intsalela yekhalori iyafuneka ukuze ikwazi ukukhulisa i-pectoral yethu. Ayinamsebenzi ukuba mingaphi imithambo esiyenzayo, loo nto Ukuba asikho kwintsalela yekhalori, asizukuvelisa ubunzima bemisipha.
Ukuzivocavoca kwesifuba seDumbbell
Konke okuthethileyo malunga neekhalori, ngoku sinokuthi sigxile kwezona zinto zilungileyo zokuzilolonga esifubeni ngeedumbbells. Njengoko besitshilo ekuqaleni kwenqaku, umatshini wokushicilela wesitulo ngowona wesiko lokukhulisa i-pectoral yethu. Iidumbbells zinokuba ziimanyano ezilungileyo, ngakumbi ukuba siyayazi indlela yokwenza imithambo kakuhle kwaye sinomthwalo owoneleyo wokunika isifuba inkuthazo elungileyo.
Masibone ukuba yeyiphi eyona mithambo ilungileyo yesifuba ineedumbbell:
Umatshini wokushicilela webhentshi weDumbbell
Sifuna ibhentshi apho singabeka khona. Ukubamba iidumbbells siguqa ngamadolo kwaye sibuye umva ngokuthe ngqo ukuze singazenzakalisi ukuba ii-dumbbells zinobunzima obaneleyo. Asihlali ebhentshini size sixhase ii-dumbbells emadolweni ethu. Ngokutyhala okuncinci sithumela i-dumbbells esifubeni sethu ukusuka emadolweni ngelixa silele ebhentshini. Kufuneka sirhoxise i-scapulae xa sele sixhase ikrele ebhentshini. Ngale ndlela, ayincedi kuphela ukukhusela amagxa ethu, kodwa ikwakhona siphakamisa isifuba ukuququzelela umsebenzi kunye nokukhuthaza ukufunyanwa kwemicu yemisipha ye-pectoral.
Sithatha ii-dumbbells ngokubamba kwaye siphakamisa i-dumbbells siqinisekisa ukuba i-scapulae isarhoxisiwe kwaye iinyawo zithe tyaba phantsi. Khumbula ukuba ukwehla kwezinto kulawulwa ngakumbi ukunqanda ukwenzakala.
Ukuvuleka kwedumbbell
Zindawo ezivulekileyo zakudala ezineedumbbell ezivumela indawo yesifuba ukuba isebenze kancinci. Ihlala isetyenziselwa iipulleys kunye neklasikhi yeklasikhi. Ukwenza oku kufuneka sibe nebhanki. Sithatha iidumbbells ngendlela efanayo nakumatshini wokushicilela webhentshi kwaye singqengqe ngeempundu sixhaswe kakuhle ebhentshini neenyawo phantsi. Ngale ndlela, sivumela umqolo ukuba ube ne-lumbar arch ngaphandle kokuzama ukuyivala. Gcina ukhumbula ukuba kolu hlobo lokuzilolonga kufuneka uthathe iidumbbell ezinobunzima obuphantsi.
Ukusuka kwesi sikhundla sizolula iingalo zethu phezu kwethu ekuphakameni kwepectorals kunye nokubamba okungathathi cala. Oku kubambelela kujongene neentende zezandla. Siphinda sibuyise i-scapulae kwaye sikhuphe isifuba sethu, sivule kwaye sithobe iingalo zethu ngaphandle kokuzolula ngokupheleleyo. Ngele ndlela, kufuneka sazi ukuba ingqiniba kufuneka ihlale inegalelo elincinci. Ukubuyela umva sikhupha kwaye sibuyele kwindawo yokuqala.
Ukuzivocavoca kwesifuba seDumbbell: Ukuhla kweendaba
Ngalo msebenzi singagxininisa icandelo elisezantsi lepectoralis enkulu. Musa ukubhideka, kuba indawo engezantsi yepectoral ayikho. Nangona kunjalo, kukho ezinye izifundo ezithi ukuhla kweendaba kunika inkuthazo elungileyo kwelona candelo lingaphakathi. Isenokuba sisiphumo sokusebenza ngolu hlobo singabaqalayo ngakumbi. Siza kufuna ibhentshi enokuthi ithambeke kwaye inenkxaso kunye nenkxaso yemilenze. Siyabulela koku, sinokulala imilenze yethu ixhaswe kakuhle kwaye nentloko yethu kweyona ndawo isezantsi. Ngale nto asinabungozi bokutyibilika.
Sithatha i-dumbbells ngokubambelela ekuphakameni kwesifuba sethu kunye neengalo zolule ngaphandle kokutshixa ngokupheleleyo iingqiniba. Ukwenza umthambo kuyafana nokushicilelwa kwe-dumbbell yesiqhelo. Uncedo lolu hlobo lwesifuba sokuzivocavoca ngee-dumbbells ngaphezulu kwe-barbell yale kukuba sonyusa uluhlu lokuhamba, ngenxa yoko sikhuthaza imisonto eyahlukeneyo yemisipha. Olunye uphononongo lubonisa ukuba olu hlobo lomthambo lubonakalisiwe ngakumbi ukuba injongo yethu yeyobuhle. Nangona ubunzima bokuzuza kwezihlunu bufana kakhulu kwaye buphezulu kakhulu kwimithambo ye-barbell, kuba iikhilogram ezininzi zinokuphathwa.
Ndiyathemba ukuba ngolu lwazi ungafunda ngakumbi malunga nokuzilolonga kwesifuba ngeedumbbell.