Kuluvuyo olukhulu ukubhala la manqaku abafundi bam, wena. Andiyamkeli intlawulo yokuphononongwa kokubhala, uluvo lwam kwiimveliso zezam, kodwa ukuba ufumanisa ukuba izindululo zam ziluncedo kwaye ugqibela ngokuthenga into ngenye yekhonkco endinokufumana ikhomishini kuyo. Olunye ulwazi
Ukusuka kubantu abafuna ukwakha izihlunu ezingakumbi kubantu abangathanda ukuphulukana neeponti ezimbalwa zamafutha, umthambo unokusebenza zonke iintlobo zeendlela ezahlukeneyo zokomelela komzimba.
Nangona ukuya kwindawo yokwenza umthambo kulula kuba unazo zonke izinto onazo kwindawo enye, zisekhona izizathu zokuba uninzi lungabhalisi kwindawo yokuthamba.
Mhlawumbi ixesha lokuhamba lingena endleleni, akukho ndawo yokuzivocavoca kufutshane nawe, okanye uziva ukoyiswa sisixa sezixhobo kunye nezinto ozifumana kwindawo yokuzivocavoca.
Okanye mhlawumbi uyi-novice epheleleyo oziva ungonwabanga kwigumbi eligcwele abantu abafanelekileyo, kwaye akanalo nofifi lokuba yeyiphi imithambo anokuthi ayenze ukufezekisa iinjongo zakhe zomzimba.
Ngaba ungathanda ukuba kufanelekile, kodwa ngaba kukho izithintelo ezahlukeneyo ezikuthintelayo ekufezekiseni umzimba wakho wephupha?
Ngethamsanqa, ngoku kukho ubunzima kunye nezinye izixhobo zomzimba ezikhoyo ukuze ukwazi ukwenza ukuzilolonga kwakho ekhaya kwindawo yakho eqhelekileyo.
Namhlanje siza kuxoxa ngezona zixhobo zintle zokuzilolonga ekhayeni lakho.
Sifumana obona bunzima bendlu le vidaXL Dumbbell Set / Set Set yeDumbbell.
Ngaba eyona njongo yakho iphambili yokwakha ukomelela komzimba kunye namandla? Kwaye ujonge izixhobo zomzimba zoqeqesho lwamandla?
Ke le dumbbell epheleleyo isethwe kwi-vidaXL, enobunzima obupheleleyo be-30.5 kilos, yinto efanelekileyo yokuthenga! Unokufumana ngakumbi malunga nezi dumbbells zingezantsi kwetafile.
Apha ngezantsi siza kunika imizekelo emikhulu kakhulu yamatye obunzima kunye nezinye izixhobo zokomelela komzimba onokuzisebenzisa ngokukhuselekileyo nakwindlela elula ekhaya.
Ukuba ufuna ulwazi ngakumbi malunga neenketho ezikhoyo kule theyibhile ingezantsi, funda lonke eli nqaku!
| Ubunzima obuhle ekhaya | Imifanekiso |
| Eyona Ndawo yokuGqibela yokuGqibela: vidaXL Iibhendi | 
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| Eyona Dumbbells ilungileyo: Tuntur | 
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| Ubunzima oBuguquliweyo: IVinytuFit IVinyl | 
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| Ubunzima obugqwesileyo kwabaQalayo: Ubunzima beaddas Ankle / ubunzima beWrists 2 x 1.5 kg | 
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| Olona tshintsho lubalaseleyo: Ukunyanzelwa koXhathiso lweeBhendi zokuXhathisa | 
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| Eyona Vest yoBunzima: Gxila kuFitness | 
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| Eyona bhegi yamandla: Ingxowa yesanti yomzimba ukuya kwi-20 kg | 
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| Eyona ketilebells: KwiPVC yeTunturi | 
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| Ibha ye-chin-up efanelekileyo: Imithambo yomzimba Deluxe | 
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Oko sixoxa ngako kule post ibanzi:
- 1 Uqeqesho ekhaya kunye nobunzima bokuzilolonga okusebenzayo
- 2 Ezona zixhobo ziLungileyo zokuHlolwa kwaKhaya
- 2.1 Eyona Seti yokuGqibezela iDumbbell: vidaXL Dumbbells
- 2.2 Eyona Dumbbels: I-Tunturic
- 2.3 Ubunzima oBuguquliweyo: IVirtuFit Vinyl
- 2.4 Ubunzima baBokuqala kwabaQalayo: Adidas Ankle Weights / Wrist Wights 2 x 1.5 kg
- 2.5 Ukutshintshwa kwesisindo esona sihle
- 2.6 Eyona Vest yoBunzima: Gxila kuFitness Fitness
- 2.7 Eyona bhegi yamandla ilungileyo: Isikhwama sesanti somzimba ukuya kuthi ga kwi-20 kg
- 2.8 Eyona Kettlebell ilungileyo: Tunturi PVC
- 2.9 Ibha ye-chin-up efanelekileyo: I-Gymstick Deluxe
- 3 Ngawaphi amatye okusetyenziselwa ukwenza imithambo?
- 4 Ndinokusebenzisa ntoni njengobunzima ekhaya?
- 5 Ngaba ungazilolonga namatye obunzima ekhaya?
- 6 Zeziphi izinto zokuthengela abaqalayo?
- 7 Ngaba ukusebenza ekhaya kuyasebenza?
- 8 Ukuqala ngezona zixhobo zintle ekhaya
Uqeqesho ekhaya kunye nobunzima bokuzilolonga okusebenzayo
Ngokukhawuleza uyabona ukuba awunasizathu sokungaqeqeshi ngempumelelo ekhaya.
Namhlanje kukho ukhetho olungenakubalwa lwezixhobo zokomelela komzimba, ezifanelekileyo amanqanaba okomelela ahlukeneyo kunye neenjongo zokomelela komzimba.
Njengokuqala, ungaqala ngeebhendi zokuxhathisa kunye nobunzima besisindo kunye namaqatha, emva koko wakhe kancinci ukusebenzisa i-dumbbells kunye neeketilebells.
Njengomdlali onamava, kukho iindlela ezinje ngeeseti zedumbbell ezihlengahlengisiweyo ukwenza ukuba ukuzilolonga ngakunye kube nzima.
Ukongeza kwiiseti zedumbbell kunye neeketilebells, kukwakho neebhegi zamandla zokwahluka ukuzilolonga kwakho, kwaye iimbaleki kunye neeprinters kukho iimpahla zokuqina zokuqinisa ukusebenza kwabo.
Ukuba unomdla wokusebenzisa umzimba wakho njenge-counterweight, ibha yokutsala yinto ebalulekileyo yokomelela kwigumbi lakho lokuhlala.
Ezona zixhobo ziLungileyo zokuHlolwa kwaKhaya
Ngoku siza kujonga ngakumbi ekukhetheni kwethu okuphezulu kwitafile engentla.
Yintoni ebangela ukuba obu bunzima bendlu buhle kangaka?
Eyona Seti yokuGqibezela iDumbbell: vidaXL Dumbbells
Ngale vidaXL Dumbbell Set / Dumbbell Set ulungele phantse kwangoko xa kuziwa kubunzima bekhaya.
Iseti ine-bar ende (i-barbell), imivalo emibini emifutshane (i-dumbbells) kunye ne-12 yeepleyiti ezinobunzima obunobunzima be-30.5 kg.
Kukwakho ne-clamp yesisindo esithandathu sokugcina ii-discs zikwindawo, kwaye imivalo ineziphatho ezityibilikayo.
Amacwecwe obunzima anezindlu ze-polyethylene eyomeleleyo, kwaye kulula ukutshintsha.
Ngale ndlela unokuqeqesha ngokukhuselekileyo kwaye ubhetyebhetye, uhlala unobunzima obufanelekileyo. Ngokuqinisekileyo le iseti yethu esiyithandayo.
Jonga awona maxabiso akhoyo apha
Ukuphakamisa ubunzima ngokusebenzayo, ibhentshi elungileyo yomzimba ibalulekile. Jonga kwi Iibhentshi zethu ezi-7 eziphezulu zokuqina komzimba ekhaya.
Eyona Dumbbels: I-Tunturic
Ngeedunbells zeTunturi unokwenza uninzi lweemithambo ezahlukeneyo ukomeleza umzimba wakho uphela.
Cinga ukuzilolonga okufana ne "bicep curls" ukomeleza iingalo zakho, “oomatshini bamagxalaba” ukukrola amagxa akho kunye “noomatshini bokushicilela besifuba” ukonyusa iipesika zakho.
Iseti yeTunturi dumbbell iseti iza nee-dumbbells ezimbini ezityheli ze-2 kg nganye. Zenziwe nge-chrome vanadium yentsimbi kunye nevinyl.
Uluhlu oluphezulu lweerubha lunikeza i-dumbbells ukuba ibe yinto emnandi kwaye iqinile kwaye ikhusele isinyithi esisisiseko. Ukongeza, oku kwenza ukuba kube lula ukucoceka.
Iintloko zee-dumbbells zinemilo ye-angular ukuze zingasuki ngokulula kwaye ziza zinemibala eyahlukeneyo eqaqambileyo ebonakalayo ngokobunzima.
Iidumbbells ziyafumaneka kwi-0.5 kg yabaqalayo, ukuya kuthi ga kwi-5 kg kubaqeqeshi bamandla abanamava.
Ukuzilolonga akufuneki ukuba kube yinto ekruqulayo kwakhona, ke khetha umbala wakho owuthandayo kunye nobunzima kwaye uye kulolonga umzimba!
Jonga amaxabiso akutshanje apha
Ubunzima oBuguquliweyo: IVirtuFit Vinyl
Ukuba injongo yakho yokomelela komzimba iya isomelela kwaye isakha imisipha, kubalulekile ukuba ubonyuse kancinci ubunzima obuphakamisa veki nganye.
I-Dumbbells zithathwa njengesiseko soqeqesho lwamandla, kwaye ungazisebenzisa kwimithambo engapheliyo yemilenze yakho, iimpundu, umqolo, amagxa, isifuba neengalo.
Ukuba umtsha kuqeqesho lwamandla, kuyacetyiswa ukuba ungaqali ngee-dumbbells ezisindayo kakhulu ukunqanda ubunzima kunye nokulimala.
Kungenxa yoko le nto iseti yedumbbell ehlengahlengisiweyo yeVirtuFit yinto eyimfuneko kwindlela eya kuloo mzimba ufanelekileyo!
Ezi dumbbells zivela kwishishini lokuqina komzimba laseDutch iVirtuFit liqukethe iipleyiti ezinobunzima be-8 ze-vinyl ngezibini ze-2.5 kg, 1.25 kg kunye ne-1 kg.
Inyaniso yokuba ungafumana ii-discs kwaye ucime ibar ye-dumbbell ebandakanyiweyo kuthetha ukuba awukruquki ngokukhawuleza.
Ukuba awuzange wenze uqeqesho lwamandla ngaphambili, qala ngeepleyiti ze-1kg kwicala ngalinye lebar, kwaye wandise ubunzima be-dumbbell iveki emva kweveki ukwandisa ukomelela komzimba wakho.
I-dumbbell iza nokuvalwa kwe-2 screw okugcina iipleyiti zobunzima ngokukhuselekileyo nangokucocekileyo endaweni.
Uncedo olukhulu lwe-vinyl dumbbell kukuba ayibizi kakhulu kuninzi lwezixhobo zokomelela, ngelixa unokwenza imithambo efanayo nayo.
Ngapha koko, ukwenza umthambo kubhetele ukusebenzisa i-dumbbells kuba iqeqesha ibhalansi kunye nokuma kwakho ngaxeshanye.
Le dumbbell yenziwe nge-vinyl kunye nekhonkrithi. IVinyl iziva intle kwaye ikhuselekile esandleni, kwaye ikhonkrithi yindlela engabizi kakhulu yokongeza ubunzima kwiidiski.
Esi sizathu sokuba le dumbbell ehlengahlengisiweyo ibiza ixabiso eliphantsi kunezinye iidumbbell kwiimarike. Onke amacandelo eseti anesiqinisekiso seminyaka emi-2.
Jonga amaxabiso kunye nokufumaneka apha
Ubunzima baBokuqala kwabaQalayo: Adidas Ankle Weights / Wrist Wights 2 x 1.5 kg
Ubunzima beqatha kunye nesihlahla esivela eAdidas yindlela efanelekileyo yokuzicelomngeni!
Ezi Adidas Ankle kunye neWrist Weights azilungelanga kuphela abantu esele belungile kwaye baqeqeshiwe.
Ziye zigqibelele ukuzisebenzisa kubaqalayo, ukuze zikwazi ukuzilungiselela ngokwamanqanaba ngokwenyani yokuqalisa ngenene ngeedumbbell kunye nobunzima.
Zilungile ukuthatha nazo kwaye uzisebenzise kwiindawo ezahlukeneyo, umzekelo xa usiya eholideyini okanye ufuna ukuzilolonga ngaphandle.
La matye eadidas athengiswa epakisheni enobunzima obuli-2 ye-1.5 kg inye.
Ziyilelwe ukuba zisongele zombini amaqatha nezihlahla, ngokuvalwa kweVelcro enkulu eqinisekisa ukulunga.
Iiponti ezimbalwa ezongezelelekileyo oziphetheyo ngokusonga iintsimbi ezijikeleze izihlahla zakho kunye / okanye amaqatha zonyusa umzamo wokuzivocavoca owenzayo kunye nabo, oku kuthi ke kuphucule ukomelela kwakho kunye namandla omzimba.
Ukuba uzibeke ecaleni kwamaqatha akho, unokwenza uqeqesho lwakho lokuqhuba okanye iseshoni yeyoga kube nzima ngakumbi, umzekelo. Kubathandi bezemidlalo abanamava, banokusetyenziselwa, umzekelo, ngelixa bebaleka okanye bedlala ibhola.
Xa usonga ubunzima ezihlahleni zakho, ikakhulu zivuselela iingalo, isifuba namagxa.
Jonga amaxabiso kunye nokufumaneka apha
Ukutshintshwa kwesisindo esona sihle
Ngaba ujonge ukutshintshwa kobunzima okanye ngaba uziva ungonwabanga usebenzisa i-dumbbells?
Ke amaqela okumelana ayindlela ekhuselekileyo kunye neyonwabisayo yokuqala!
Ukuxhathisa iibhendi zisetyenziselwa ukwandisa ngokukhuselekileyo uxinzelelo lokuzivocavoca ngenxa yokuxhathisa okubonelelwa ngamabhanti e-elastic.
Zilungele ukomeleza umlenze wakho, iimpundu kunye ne-abs, kodwa zinokusetyenziselwa umthambo womzimba ongaphezulu.
Nokuba injongo yakho kukuphulukana nobunzima okanye ithoni yemisipha, iibhendi zokumelana zisebenza zombini ezi njongo!
Le seti yoNyanzeliso loMkhosi inamaqela ama-5 ahlukeneyo oxhathiso, nganye inamandla ayo ukusuka ekukhanyeni ukuya kubunzima.
Imitya yenziwe nge-100% ye-latex yendalo. Uyakufumana kwakhona ishedyuli yokuzivocavoca, eyenza ukuba kube lula ukuba umntu oqalayo ukuthatha inyathelo elibhekisa kumzimba osempilweni!
Kuya kufuneka uqale ngebhanti yokukhanya ekuqaleni. Njengoko uziqhelanisa rhoqo kwaye uzive uzithembile usebenzisa ii-band, ungasebenzisa ibhendi enzima ngexesha elizayo.
Ngale ndlela unokunyusa ngokuthe ngcembe ukunyanzeliswa kwesinyathelo ngenyathelo njengoko amandla akho emisipha ephucula kunye nokuzithemba kwakho kunyuka.
Eminye imizekelo yokuzivocavoca onokuthi uyenze kunye neebhendi zokumelana "kukukhaba" kweempundu, "squats" ngamathanga kunye "nokuhamba kwebhendi esecaleni" kumacala eempundu zakho.
Jonga amaxabiso kunye nokufumaneka apha
Funda ngakumbi malunga neebhendi zokumelana apha: Ukuzivocavoca kwakho kwinqanaba eliphezulu: i-5 yeelastics zokuqina komzimba.
Eyona Vest yoBunzima: Gxila kuFitness Fitness
Enye into eya eqatheni kunye neentsimbi zesisindo sisinxibo sobunzima.
Ngaba uyimbaleki enomdla ekhangela indlela entsha yokuzicelomngeni?
Ubeka le Vost Fitness Weight Vest ngaphezulu kwempahla yakho yezemidlalo ukuze wandise ubunzima bakho bomzimba, ukuze inyuse ngokubonakalayo amandla omthambo.
Ukongeza ekusebenzeni, unokwenza imithambo yomzimba ngayo (njenge squats okanye umthambo wokutsiba).
Izifundo ezininzi ziye zafakazela ukuba ukusebenza ngesinxibo sobunzima kunegalelo ekwakheni impilo yakho ngokukhawuleza.
Ukongeza, inqanaba lentliziyo yakho liya kuba phezulu ngenxa yokuqina kokunyuka (soloko kulungile ukugcina umkhondo wayo kunye nokubeka esweni ukubetha kwentliziyo!), ngoko utshisa iikhalori ezingaphezulu ngaphandle kwesinxibo sobunzima.
Kule mihla ubona abantu abaninzi bebaleka benxibe ubunzima kwaye kuyindlela esebenzayo yokwakha ukomelela komzimba okanye ukuzilungiselela umdyarho!
Ivesti iyangena kwaye inamagxa amile kakuhle ukuze ukucaphuka kwentamo namagxa kuthintelwe.
Ivesti yesisindo iqulethe iipokotho ezahlukileyo ezikuvumela ukuba wenze ubunzima bevesti bukhanye ngakumbi kwaye bunzima ngokususa okanye ukufaka iipokotho zobunzima.
Le vest yesisindo esivela kuFocus Fitness ikwafumaneka kuhlobo lwe-20 kg.
Ubungakanani bayo yonke indawo kwaye buhlengahlengiswa ukusuka kubungakanani obuphakathi ukuya kubukhulu obukhulu ngakumbi. Le vesti iza newaranti yonyaka o-1.
Jonga awona maxabiso akhoyo apha
Eyona bhegi yamandla ilungileyo: Isikhwama sesanti somzimba ukuya kuthi ga kwi-20 kg
Ngaba unomdla ngakumbi kwi-accessory yokomelela komzimba apho unokwenza zombini amandla kunye nokuzilolonga umzimba?
Ingxowa yamandla yindlela emnandi yokwenza ukuba ukusebenza kwakho kube mnandi kwaye kwahluka.
Ukongeza kwi "squats back" (nengxowa yamandla emagxeni akho ukuze uqeqeshe imilenze yakho) kunye "noxinzelelo lwamagxalaba" (xa uphakamisa ibhegi yamandla kwindawo emileyo ukusuka esifubeni sakho ukuya ngaphezulu kwentloko yakho ngokwelula iingalo), wena uyakwazi ukuhamba, ukubaleka okanye ukukhawuleza.
Ngengxowa yamandla ungabonyusa ubunzima obuthweleyo, obenza ukuba umthambo ube namandla ngakumbi kwaye unokwakha amandla kunye nemeko ngale ndlela.
Le bhegi yamandla enemibala ye-khaki yenziwe nge-polyester eyomeleleyo engama-900D kwaye inezibane ezisi-8 ukuze uyibambe ngazo zonke iindlela.
Unako ukuphakamisa, ukujija okanye ukurhuqa ibhegi yamandla, oko kuthetha ukuba unokwenza imithambo emininzi ngayo. Awunakho nokuyicinga loo nto iphambene!
Iza neebhegi zangaphakathi ezi-4 ukuze uhlengahlengise ubunzima ngokwakho ukuya kuthi ga kwi-20 kg.
Ngaphambi kokuba uqalise, kufuneka uqale ugcwalise iingxowa zangaphakathi ngesanti kwaye uzivale ngokuvalwa kabini kweVelcro.
Emva koko uthatha isigqibo sokuba unzima kangakanani ukwenza ibhegi yamandla ngokufaka iingxowa ezininzi zangaphakathi njengoko ufuna, kwaye konke kulungiselelwe ukuba uqalise ngokuzilolonga kwakho!
Eyona Kettlebell ilungileyo: Tunturi PVC
I-kettlebell yenye indlela yokwakha kunye nokuqeqesha izihlunu emzimbeni wakho ngokukhawuleza nangempumelelo. Ukongeza kumandla akho emisipha, unako ukuphucula kakhulu ukulungelelaniswa kwakho, ukulungelelanisa kunye nokuzinza kwe-trunk.
Umahluko kwi-dumbbell kukuba i-kettlebell inokubanjwa ngezandla ezi-2.
Ungayitshintsha indlela obambelela ngayo ngexesha lokuzilolonga kwaye unokujinga nayo (umzekelo, ukuba wenza "ukuguqa kweetetile", apho ujikisa khona i-kettlebell phakathi kwemilenze yakho kunye nomva, ubuye umva).
I-kettlebell ikwabizwa ngokuba "ngumatshini wokuzivocavoca uwonke" kuba unokwenza imithambo eyahlukeneyo ngayo.
I-kettlebell ngoku ibalulekile kwindawo yokuzivocavoca, kwaye ke yinto yokufumana ukomelela kokuzilolonga ekhaya!
Uya kuyifumana le ketilebheli emnyama ye-8 kg kuluhlu lweTunturi.
I-kettlebell yenziwe nge-PVC kwaye igcwaliswe ngesanti, ebiza ixabiso elincinci kunentsimbi.
Izinto eziphathekayo zenza kube lula ukuzicoca kwaye kumnandi ukuzisebenzisa. Ubunzima obahlukeneyo bufumaneka kwi-2 ukuya kwi-24 kg.
Jonga awona maxabiso akhoyo apha
Siziqwalasele ngakumbi i-kettlebells zakho: Eyona kettlebell | Iiseti ezi-6 eziphezulu zijongelwe amadoda nabasetyhini.
Ibha ye-chin-up efanelekileyo: I-Gymstick Deluxe
Amandla omzimba awanakwakhiwa kuphela ngeesisindo okanye ngeebhendi zokumelana. Enye indlela efanelekileyo yokuqeqesha umzimba wakho ophezulu usebenzisa ibha ye-chin-up.
Ibha ye-chin-up iye yaphuhliswa ngokukodwa ukuqeqesha ngokufanelekileyo iingalo, umva kunye nezihlunu zesisu, ngaphandle kokusebenzisa ubunzima.
Usebenzisa kuphela ubunzima bomzimba wakho. Unokwenza "ukutsala phezulu" kunye ne "chin-ups" kuyo ngokuzitsalela phezulu kwaye unyuse ibar ukuqeqesha umzimba wakho uphela ukusuka kwi-abs kunye nezihlunu zangasemva ezingalweni.
I-bar-chin bar isetyenziswa njengezinto ezisisiseko kwimidlalo enje ngecalisthenics, apho kusetyenziswa kuphela ubunzima bomzimba.
Nangona kunjalo, kule mihla ibha ye-chin-up lulongezo olugqibeleleyo kuqeqesho lwamandla kubantu abathanda umthambo.
Le bar ye-Gymstick chin-up ibar yentsimbi eyomeleleyo kunye nokugqitywa kwe-chrome ukuthintela ukurusa.
Ufakela ibar yokutsala emnyango okanye phakathi kweendonga ezimbini ngezixhobo ezimbini ezinikezelweyo kunye nezikrufu ezili-10. Ibha yokutsala ilungile kwiminyango esuka kwi-66 cm ukuya kwi-91 cm ububanzi.
Emva kokuba ufake ibha ye-chin-up, lixesha lokuba uqalise ukuzilolonga kwakho!
Yintoni eyenza lo msebenzi ube ngumceli mngeni omkhulu kukuba uqeqesha ngomzimba wakho njengobunzima bokulwa.
Ngaba awukayazi ukuba ungaqala njani ngebha ye-chin-up okanye eyona ndlela ilungileyo yokwenza ukuzilolonga nayo?
Ngethamsanqa, uya kufumana ikhowudi ye-QR kwiphakheji yebha ye-chin-up onokuthi ukhuphele kuyo imiyalelo yoqeqesho ngendlela yevidiyo.
Skena ikhowudi ngekhamera ye-smartphone okanye ithebhulethi yakho kwaye uya kubona ukuba ikhonkco liyavula elikusa kwiividiyo zoqeqesho.
Ezi vidiyo zikubonisa ukuzilolonga komntu oqeqesha umzimba wakhe usebenzisa ibha ye-chin-up.
Ukuzilolonga kuhlala malunga nemizuzu engama-30 ukuya kwengama-40, ke lelo lixesha elaneleyo lokuzilolonga okunzima nokuzonwabisa!
Jonga awona maxabiso akhoyo apha
Ngaba ujonge ezinye iibar zokutsala ezilungileyo? khangela uphononongo lwethu lwezona ndawo zilungileyo zokutsala | Ukusuka eluphahleni nakudonga ukuya kwindawo yokuzimela.
Ngawaphi amatye okusetyenziselwa ukwenza imithambo?
Apha ngezantsi sinika isishwankathelo seyona mithambo ibalulekileyo kunye nokuba zeziphi iintsimbi zasekhaya onokuzenza.
ezibanzi
I-squat ngumthambo osebenza kuyo yonke imisipha emzimbeni wakho. Kukuzilolonga ngokupheleleyo ekufuneka kwenziwe.
Ukuqhekeza kukhuthaza ukutshiswa kwamafutha kunye nemetabolism. Ikwaphucula imeko yakho kwaye kuthintele iintlungu zangasemva.
Unokwenza i-squats nge-dumbbells, ubunzima obuguquguqukayo, ibhegi yamandla kunye ne-kettlebell. Unokwenza i-squats kunye nomqeqeshi wokunqunyanyiswa, iibhendi zokumelana kunye nevesti yoqeqesho.
Soloko uqinisekisa ukuba uqala ngokuziqhelanisa nama squat amaxesha ambalwa nobunzima bomzimba wakho, kuba ukuma ngokuchanekileyo kubaluleke kakhulu.
Funda kwakhona: Eyona ndawo iphambili yokuloba | Isixhobo soQeqesho lwaMandla oPhezulu [Phezulu 4].
Uxinzelelo lwamagxa
Lo msebenzi ulungele ukuqeqesha amagxa akho kwaye ujolise ikakhulu ngaphambili kweentloko ezintathu zamagxa.
Wenza umthambo ngee-dumbbells, iintsimbi ezihlengahlengiswayo, ibhegi yamandla okanye i-kettlebell.
bicep curl
Uyabona lo mthambo amadoda amaninzi awenzayo ejimini ukunika ii-biceps zabo amandla amakhulu!
Ukwenza umthambo ngokwenza iidumbbell, iintsimbi ezinokuhlengahlengiswa, ibhegi yamandla okanye iibetile.
Tsala phezulu / isilevu phezulu
Unokwenza kuphela le mithambo nge-chin-up bar.
Ngaphandle kokuba uwazi kakuhle lo msebenzi, ungongeza ivesti yobunzima. Ngokongeza ubunzima emzimbeni wakho, ukutyhala okanye ukunyusa isin-up kuya kuba nzima kwaye uya kuzicelomngeni kakhulu!
Ngale mithambo uqeqesha umzimba wakho uphela, ukusuka esiswini nasemqolo ukuya kwiingalo.
Izicelo zokufaneleka
Njengoko sele kukhankanyiwe apha ngasentla, ungasebenzisa iqatha kunye nobunzima besandla ukukhulisa uqeqesho lwakho, okanye uzisebenzise njengezisindo ezisisiseko zabaqalayo.
Xa ubeka ubunzima ezihlahleni zakho, unokwenza imithambo yamagxa ngokuhambisa iingalo zakho phezulu nasezantsi, phambi kwakho kodwa nangasemzimbeni wakho.
Ngobunzima obujikeleze amaqatha akho, ungakhwela ucime into ethile, enjenge-scooter, kwaye ukuba awunayo, sebenzisa isitulo okanye enye into ethe tyaba, eqinileyo.
Ungayihambisa imilenze ecaleni xa umile (okanye ulele phantsi) ukuqeqesha imilenze yakho kunye neempundu.
Ngomqeqeshi onqumamisayo unokwenza imithambo emininzi kunye nobunzima bomzimba wakho. Okokugqibela, unokongeza ivesti yesisindo, umzekelo, ukusebenza kwe-cardio okanye i-push-ups.
Ndinokusebenzisa ntoni njengobunzima ekhaya?
Akukho bunzima ekhaya okwangoku kwaye ungathanda ukuqeqesha?
Ungasebenzisa ezi zinto zilandelayo zendlu njengobunzima boqeqesho:
- Iigaloni zamanzi okanye zobisi (amanzi kunye nemiphanda yobisi ilungile kuba inezibambo ezenza ukuba kube lula ukumbamba)
- Ibhotile enkulu yesepha
- Ubhaka ozaliswe ziincwadi okanye iinkonkxa
- Ibhegi ukutya Pet
- Ibhegi esemgangathweni yeetapile
- incwadi enzima
- Ithawula
Ngaba ungazilolonga namatye obunzima ekhaya?
Uninzi lwemithambo yoqeqesho lwamandla lunokwenziwa kwinduduzo kunye nemfihlo yekhaya lakho, usebenzisa kuphela ubunzima bomzimba wakho okanye izixhobo ezingabizi kakhulu njengokuxhathisa.
Sixoxe ngezona zixhobo zintle ekhaya ngaphezulu. Cinga malunga ukhuko olulungileyo lomzimba, iiglavu zomzimba, kwaye umzekelo umkhondo we squat.
Zeziphi izinto zokuthengela abaqalayo?
Abafazi ngokubanzi baqala ngeseti yamatye amabini ukusuka kwi-5 ukuya kwi-10 yeepawundi, kwaye amadoda aqala ngeseti yamatye amabini ukusuka kwi-10 ukuya kwi-20 yeepawundi.
Ngaba ukusebenza ekhaya kuyasebenza?
Ewe! Ngaphandle kokuba uzimisele ukubeka ixesha kunye nomzamo ekusebenzeni kwakho ekhaya, kunokuba nokusebenza njengokuzilolonga kwindawo yokuzivocavoca!
Ukuqala ngezona zixhobo zintle ekhaya
Emva kokufunda eli nqaku, ngaba ukhe waziva ngathi uqalise ngobunzima, iibhendi zokumelana okanye iidumbbells kwangoko?
Akunyanzelekanga ukuba uye ejimini ukuze wakhe amandla kunye nokuba sempilweni, kwaye kukho iindlela ezininzi zokuba namandla okanye inyathelo elifanelekileyo.
Ngamafutshane: Akukho sizathu sokungakwazi ukwenza umthambo okanye ukuzilolonga, kuba ngazo zonke ezi ndlela zokhetho uzisa nje umthambo ekhayeni lakho!
Funda ngokugqithisileyo: Eyona Dumbbells iHlaziyiweyo | Iidumbbells zomqali wepro pro.
