Kunokuzivocavoca okuningi okwenza ama-pectorals ethu akhule futhi akufanele kube nemigoqo kuphela. Uma ufuna ukuziqeqesha ngohambo lokuhamba oluphelele ngandlela thile futhi ngenhloso yobuhle, ama-dumbbells angaba umlingani omuhle. Indlela yendabuko kunazo zonke yokwenza ngcono isifuba sethu ibilokhu ingumshini wokushicilela ebhentshini. Lokhu akusho ukuthi asikwazi ukukwenza ngama-dumbbells futhi kuthuthukisa ukuzuza kwethu kwemisipha. Kunezinhlobo ezahlukahlukene ze izivivinyo zesifuba sedumbbell lokho kunganikeza umfutho osebenzayo wokukhiqiza izicubu ezintsha.
Ngakho-ke, sizonikezela le ndatshana ukukutshela ukuthi iziphi izivivinyo ezinhle kakhulu zesifuba ezinama-dumbbells ukuthuthukisa ukuzuza kwemisipha.
ikhalori eyengeziwe
Njengoba ngihlale ngisho kuzo zonke izihloko ezihlobene nokuzuza kwesisindo semisipha, into yokuqala okufanele siyicabangele ibhalansi yethu yamandla ekudleni. Umzimba wethu uyakuqonda okushukumisayo futhi ukukhiqizwa kwezicubu zezicubu ezintsha kubiza kakhulu ngomfutho emzimbeni. Ngakho-ke, ngeke sikhiqize imisipha emisha uma singenayo i-surplus yamandla isikhathi eside. Ukuze sithole amandla engeziwe sidinga ukudla amakhalori amaningi osukwini lwethu nosuku kunalawo esiwasebenzisayo.
Ukuba nekhalori eningi kakhulu kunokudliwe Kuyaziwa ngokuthi i-caloric surplus. Izidingo zethu zamandla zokunakekela isisindo zihlukaniswe ngesilinganiso sokugayeka kokudla esisetshenziswa esinezelwa emsebenzini womzimba ongahlangene nokuzivocavoca. Kulokhu kufanele sengeze umsebenzi womzimba esiwenzayo ngesikhathi sokuqeqesha isisindo futhi uma senza i-cardio. Ingqikithi yama-calorie esiwatholayo ukudla okufanele sikudle ukuze silondoloze isisindo. Uma sifuna ukuzuza imisipha kufanele sikhulise lawa makhalori mayelana ne-300-500 kcal, kuye ngomgomo wethu nezinga lethu.
Abaqalayo bejimu bangakhuphula ukudla kwabo kwekhalori kancane njengoba benemali eningi yenzuzo. Ngakolunye uhlangothi, njengoba sithuthuke kakhulu futhi sinekhono ejimini, kufanele siqaphele kakhulu ngale nsalela yamandla. Kafushane, i-calorie surplus iyadingeka ukukhulisa isifuba sethu. Kungakhathaliseki ukuthi senza izivivinyo ezingaki, yini uma singekho kwi-caloric surplus ngeke sikhiqize isisindo semisipha.
Ukuzivocavoca kwesifuba se-Dumbbell
Konke okushiwo ngama-calories, manje sesingagxila kokunye okuzivocavoca kakhulu kwesifuba ngama-dumbbells. Njengoba sishilo ekuqaleni kwendatshana, umshini wokucindezela ibhentshi ungowesiko kakhulu ukukhulisa i-pectoral yethu. Ama-dumbbells nawo angaba ngabahlanganyeli abahle, ikakhulukazi uma sazi ukwenza kahle izivivinyo futhi sinomthwalo owanele wokunika isifuba umfutho omuhle.
Ake sibone ukuthi yiziphi izivivinyo zesifuba ezihamba phambili ngama-dumbbells:
Ukucindezela kwebhentshi likaDumbbell
Sidinga ibhentshi lapho singazibeka khona. Ukubamba ama-dumbbells sigobisa amadolo futhi ngomhlane oqondile ukuze singazilimazi uma ama-dumbbell anesisindo esanele. Asihlali ebhentshini bese sisekela izinsimbi zomlomo ezingamadolo. Ngokucindezela okuncane sithumela ama-dumbbells esifubeni sethu ukusuka emadolweni ngenkathi silele ebhentshini. Kumele sihoxise ama-scapulae uma sesisekele inkemba ebhentshini. Ngale ndlela, akusisizi nje kuphela ukuvikela amahlombe ethu, kepha futhi siphakamisa isifuba ukwenza lula umsebenzi futhi sikhuthaze ukuqashwa kwezintambo zemisipha ye-pectoral.
Sibamba ama-dumbbells ngokuthambekela okuthambekele futhi siphakamise ama-dumbbells ukuqinisekisa ukuthi ama-scapulae asakhishwa futhi izinyawo ziyisicaba phansi. Khumbula ukuthi ukwehla kwalabo abalawulwa kakhudlwana ukugwema ukulimala.
Ukuvuleka kwe-Dumbbell
Kungukuvuleka okudala okunama-dumbbells avumela indawo maphakathi nesifuba ukuthi isetshenziswe kancane. Imvamisa kusetshenzwa kuma-pulleys nge-crossover yakudala. Ukuze senze lokhu kufanele sibe nebhange. Sithatha ama-dumbbells ngendlela efanayo nakokucindezela kwebhentshi futhi silala ngezinqe zethu sisekele kahle ebhentshini nezinyawo phansi. Ngale ndlela, sivumela emuva ukuthi kube ne-lumbar arch yemvelo ngaphandle kokuzama ukuyivala. Khumbula ukuthi kulolu hlobo lokuzivocavoca udinga ukuthatha ama-dumbbells wesisindo esiphansi.
Ukusuka kulesi sikhundla selula izingalo zethu phezu kwethu ekuphakameni kwama-pectorals nangokungathathi hlangothi. Lokhu kubamba kubhekene nezintende zezandla. Sibuyisa ama-scapulae futhi, sikhipha isifuba sethu, sivule futhi sehlise izingalo zethu eceleni ngaphandle kokuzelula ngokuphelele. Ngale ndlela, kumele sazi ukuthi indololwane kumele ihlale inokubhibha okuncane. Ukubuyela emuva siyakhipha bese sibuyela endaweni yokuqala.
Ukuzivocavoca Kwe-Dumbbell Chest: Yehla Ukucindezela
Ngalo msebenzi singagcizelela ingxenye engezansi ye-pectoralis enkulu. Ungadideki, ngoba ingxenye engezansi yepectoral ayikho. Kodwa-ke, kunezifundo ezithile ezithi umshini wokuncipha unikeza umfutho omuhle engxenyeni engaphakathi impela. Kungaba umphumela wokusebenza kanjena singabaqalayo abaningi. Sizodinga ibhentshi elingathambeka futhi elinokwesekwa nokuxhaswa kwemilenze. Ngenxa yalokhu, singalala phansi imilenze yethu isekelwe kahle futhi nekhanda lethu lisendaweni ephansi kakhulu. Ngalokhu asinayo ingozi yokushelela.
Sithatha ama-dumbbells ngokubamba othambekele ekuphakameni kwesifuba sethu nezingalo ezeluliwe ngaphandle kokukhiya ngokuphelele izindololwane. Ukwenza lo msebenzi kufana nomshini ojwayelekile we-dumbbell. Inzuzo yalolu hlobo lokuzivocavoca kwesifuba ngama-dumbbells ngaphezulu kwe-barbell yalokhu ukuthi sandisa ububanzi bokunyakaza, ngakho-ke sikhuthaza imicu ehlukahlukene yemisipha. Olunye ucwaningo lukhombisa ukuthi lolu hlobo lokuzivocavoca lukhonjiswa kakhulu uma inhloso yethu ingeyobuhle kuphela. Yize ukuzuza kwesisindo semisipha kufana kakhulu futhi kuphakeme kakhulu ekuzivocavoca nge-barbell, ngoba ama-kilos amaningi angaphathwa.
Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuzivocavoca kwesifuba okuhle kakhulu ngama-dumbbells.