Kuyintokozo enkulu ukuthi ngikubhalele laba bafundi lezi zihloko, wena. Angiyamukeli inkokhelo yokubhala izibuyekezo, umbono wami ngemikhiqizo ungowami, kepha uma uthola izincomo zami zilusizo futhi ugcina uthenga okuthile ngesixhumanisi esisodwa engingathola ikhomishini kulokho. Ulwazi oluningi
Kusukela kubantu abafuna ukwakha imisipha eyengeziwe kuya kubantu abafuna ukulahlekelwa amakhilogremu ambalwa wamafutha, ijimu ingasebenzisa zonke izinhlobo zezinjongo zokufaneleka ezahlukene.
Yize ukuya ejimini kulula ngoba unazo zonke izinto onazo endaweni eyodwa, zisekhona izizathu eziningi zokuthi abaningi bangabhalisi ejimini.
Mhlawumbe isikhathi sokuhamba siyaphazamisa, ayikho indawo yokuzivocavoca eduze nawe, noma uzizwa ukhungethwe inani lamadivayisi nezinto zokwakha ozithola ejimini.
Noma mhlawumbe ungumfundi ophelele ozizwa engakhululekile ekamelweni eligcwele abantu abafanelekile, futhi awazi ukuthi yikuphi ukuvivinya umzimba okungcono kakhulu okumele akwenze ukuze afinyelele imigomo yakhe yokufaneleka.
Ungathanda ukuqina, kodwa ingabe zikhona izithiyo ezihlukahlukene ezikuvimbela ekufezeni umzimba wamaphupho akho?
Ngenhlanhla, izisindo nezinye izinto zokuqina seziyatholakala ukuze ukwazi ukujima ekhaya endaweni okuyo oyijwayele.
Namuhla sizoxoxa ngezisindo zasekhaya ezingcono kakhulu zokujima kokugcina ekhaya lakho.
Sithola izisindo ezingcono kakhulu zasekhaya le vidaXL Dumbbell Set / Dumbbell Set.
Ingabe umgomo wakho oyinhloko wokufaneleka ukwakha imisipha namandla? Futhi ingabe ufuna izinto zokufaneleka zokuqeqeshwa kwamandla?
Khona-ke le sethi ye-dumbbell ephelele evela ku-vidaXL, enesisindo esiphelele samakhilogremu angu-30.5, iwukuthenga okufanelekile! Ungathola okwengeziwe ngalawa ma-dumbbell ngezansi kwetafula.
Ngezansi sizonikeza izibonelo ezinhle kakhulu zezisindo nezinye izisetshenziswa zokuqina ongazisebenzisa ngokuphepha nangokuvumelana nawe ekhaya.
Uma ufuna ulwazi olwengeziwe mayelana nezinketho ezitholakala etafuleni elingezansi, funda sonke lesi sihloko!
| Izisindo best for ekhaya | Izithombe |
| Isethi Ephelele Ye-Dumbbell: vidaXL Dumbbells | 
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| Ama-Dumbbells amahle kakhulu: Tuntur | 
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| Izisindo Ezingcono Kakhulu Ezilungisekayo: I-VirtuFit Vinyl | 
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| Izisindo ezihamba phambili zabaqalayo: Izisindo ze-Adidas Ankle / Isisindo sesihlakala 2 x 1.5 kg | 
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| Ukushintshwa Kwesisindo Okuhle Kakhulu: Ukusethwa kwamabhendi Okumelana Nokumelana | 
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| I-Best Weight Vest: Gxila Ukufaneleka | 
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| Isikhwama samandla esingcono kakhulu: Isikhwama sesanti sokufaneleka esingafika ku-20 kg | 
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| Ama-Kettle Bells amahle kakhulu: I-PVC ye-PVC | 
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| Ibha engcono kakhulu ye-chin-up: I-Gymstick Deluxe | 
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Lokho esixoxa ngakho kulokhu okuthunyelwe okuphelele:
- 1 Ukuqeqesha ekhaya ngezisindo zokujima okuphumelelayo
- 2 Izisindo ezihamba phambili zekhaya ezibuyekeziwe
- 2.1 Isethi Ephelele Ye-Dumbbell: vidaXL Dumbbells
- 2.2 Ama-Dumbbel amahle kakhulu: i-Tunturic
- 2.3 Izisindo Ezinhle Kakhulu Eziguqukayo: VirtuFit Vinyl
- 2.4 Isisindo Esingcono Kakhulu Sabaqalayo: I-Adidas Ankle Weights / Wrist Weights 2 x 1.5 kg
- 2.5 Ukushintshwa Kwesisindo Okuhle Kakhulu: Isethi yamabhendi Okumelana Nokumelana ne-Force
- 2.6 I-Weight Vest Engcono Kakhulu: Ukugxila Ukufaneleka
- 2.7 Isikhwama samandla esingcono kakhulu: Isikhwama sesanti sokuqina esingafika ku-20 kg
- 2.8 I-Kettlebell ehamba phambili: I-Tunturi PVC
- 2.9 Ibha ye-chin-up ehamba phambili: I-Gymstick Deluxe
- 3 Yiziphi izisindo ongazisebenzisela ukuzilolonga?
- 4 Yini engingayisebenzisa njengezisindo ekhaya?
- 5 Ungakwazi yini ukuqeqesha ngezinsimbi ekhaya?
- 6 Yiziphi izisindo ongazithengela osaqalayo?
- 7 Ingabe ukujima kwasekhaya kuyasebenza?
- 8 Ukuqalisa ngezisindo ezihamba phambili zekhaya
Ukuqeqesha ekhaya ngezisindo zokujima okuphumelelayo
Ngokushesha uyabona ukuthi empeleni awunazo izaba zokungaziqeqesheli ngempumelelo ekhaya.
Namuhla kukhona ukukhetha okungenakubalwa kwezesekeli zokufaneleka, ezifanele amazinga ahlukene wokufaneleka kanye nemigomo yokufaneleka.
Njengomuntu oqalayo, ungaqala ngamabhande okumelana nezinsimbi zesandla neqakala, bese kancane kancane wakhela ekusebenziseni ama-dumbbells namakettlebell.
Njengomsubathi onolwazi olunzulu, kunezinketho ezifana namasethi e-dumbbell alungisekayo ukwenza ukujima ngakunye kube nzima kancane.
Ngaphezu kwamasethi e-dumbbell nama-kettlebell, kukhona nezikhwama zamandla zokushintsha ukusebenzisa kwakho, futhi kubagijimi nabagijimayo kukhona amavesti esisindo ukuze baqinise ukujima kwabo.
Uma unentshisekelo enkulu ekusebenziseni umzimba wakho njenge-counterweight, ibha yokudonsela phezulu iyisici esibalulekile sokuqina egumbini lakho lokuphumula.
Izisindo ezihamba phambili zekhaya ezibuyekeziwe
Manje sizobhekisisa ukukhetha kwethu okuphezulu etafuleni elingenhla.
Yini eyenza lezi zinsimbi zasekhaya zibe zinhle kangaka?
Isethi Ephelele Ye-Dumbbell: vidaXL Dumbbells
Ngale vidaXL Dumbbell Set / Dumbbell Set usukulungele cishe ngokushesha uma kuziwa ezisindweni zasekhaya.
Isethi iqukethe ibha ende (i-barbell), imigoqo emibili emifushane (ama-dumbbells) namapuleti esisindo angu-12 anesisindo esiphelele sama-30.5 kg.
Kukhona futhi izinsimbi eziyisi-6 zokugcina ama-disc esendaweni, futhi imigoqo inezibambo ezimelene nokushelela.
Amapuleti anesisindo anendlu ye-polyethylene eqinile, futhi kulula ukuyishintsha.
Ngale ndlela ungakwazi ukuqeqesha ngokuphepha nangokuguquguquka, njalo unesisindo esifanele. Lokhu kuyisethi yethu esiyintandokazi ngempela.
Bheka izintengo zamanje kakhulu lapha
Ukuze uphakamise izinsimbi ngokuphumelelayo, ibhentshi elihle lokufaneleka libalulekile. buka amabhentshi ethu aphezulu angu-7 okufaneleka ekhaya.
Ama-Dumbbel amahle kakhulu: i-Tunturic
Ngama-dumbbell e-Tunturi ungenza izivivinyo eziningi ezahlukene ukuze uqinise umzimba wakho wonke.
Cabanga ngokuzivocavoca okufana "nama-bicep curls" ukuze uqinise izingalo zakho, "ukucindezela amahlombe" ukuze uqophe amahlombe akho "nokucindezela kwesifuba" ukuze uthuthukise ama-pecs akho.
Le sethi ye-dumbbell ye-Tunturi iza nama-dumbbell angu-2 aphuzi we-1.5 kg ngayinye. Zenziwe nge-chrome vanadium steel kanye ne-vinyl.
Isendlalelo esiphezulu senjoloba sinikeza ama-dumbbells ukubamba okujabulisayo nokuqinile futhi sivikela insimbi engaphansi. Ngaphezu kwalokho, lokhu kwenza kube lula ukuwahlanza.
Amakhanda ama-dumbbell anomumo we-angular ukuze angagingqiki kalula futhi eza ngemibala ehlukene ejabulisayo ebonakalayo isisindo ngasinye.
Ama-dumbbell atholakala kusuka ku-0.5 kg kwabaqalayo, kufika ku-5 kg kubaqeqeshi bamandla abanolwazi.
Ukujima akusadingeki ukuthi kube yisicefe, ngakho-ke khetha umbala owuthandayo nesisindo futhi uyojima ngenjabulo!
Bheka izintengo zakamuva lapha
Izisindo Ezinhle Kakhulu Eziguqukayo: VirtuFit Vinyl
Uma inhloso yakho yokufaneleka iqala ngokuba namandla futhi yakha imisipha, kubalulekile ukuthi kancane kancane ukhuphule isisindo osiphakamisayo isonto ngalinye.
Ama-Dumbbells abhekwa njengesisekelo sokuqeqeshwa kwamandla, futhi ungawasebenzisa ekuzilolongeni okungapheli kwemilenze yakho, izinqe, iqolo, amahlombe, isifuba nezingalo.
Uma umusha ekuqeqesheni amandla, kunconywa ukuthi ungaqali ngama-dumbbells anzima kakhulu ukugwema ukugcwala nokulimala.
Kungakho le sethi ye-dumbbell eshintshwayo ye-VirtuFit iyisesekeli esibalulekile endleleni eya kulowo mzimba okahle!
Lawa ma-dumbbell avela kumkhiqizo wokuqina we-Dutch VirtuFit aqukethe amapuleti esisindo angama-vinyl angama-8 kg, 2.5 kg kanye ne-1.25 kg.
Iqiniso lokuthi ungakwazi ukuvula nokuvala ama-disc kubha ye-dumbbell ehlanganisiwe kusho ukuthi awutholi isithukuthezi ngokushesha.
Uma ungakaze wenze ukuqeqeshwa kwamandla ngaphambilini, qala ngamapuleti angu-1kg ohlangothini ngalunye lwebha, futhi wandise isisindo se-dumbbell isonto nesonto ukuze ukhulise amandla emisipha yakho.
I-dumbbell iza nokuvala ngezikulufu oku-2 okugcina amapuleti esisindo ephephile futhi esendaweni ngobunono.
Inzuzo enkulu ye-vinyl dumbbell ukuthi ishibhile kunemishini eminingi yokuqina, kuyilapho ungenza izivivinyo ezifanayo ngayo.
Eqinisweni, kwezinye izivivinyo kungcono ukusebenzisa ama-dumbbell ngoba aqeqesha ibhalansi yakho nokuma ngesikhathi esisodwa.
Le dumbbell yenziwe nge-vinyl nokhonkolo. I-Vinyl izizwa imnandi futhi iphephile esandleni, futhi ukhonkolo uyindlela engabizi yokwengeza isisindo kumadiski.
Lesi yisizathu sokuthi le dumbbell elungisekayo ishibhile kunamanye ama-dumbbell emakethe. Zonke izingxenye zesethi zinewaranti yeminyaka emi-2.
Bheka izintengo nokutholakala lapha
Isisindo Esingcono Kakhulu Sabaqalayo: I-Adidas Ankle Weights / Wrist Weights 2 x 1.5 kg
Lezi zisindo zeqakala nesihlakala ezivela kwa-Adidas ziyindlela esebenzayo yokuzibekela inselelo!
Lezi Zisindo ze-Adidas Ankle kanye Nesihlakala azifaneleki kuphela abantu asebevele beqinile futhi beqeqeshiwe.
Futhi zilungele ukusetshenziswa kwabaqalayo, ukuze bakwazi ukuzilungiselela isinyathelo ngesinyathelo ukuze baqalise ngempela ngama-dumbbells nezisindo.
Ziyakwazi futhi ukuhamba nawe futhi uzisebenzise ezindaweni ezahlukene, isibonelo uma uya eholidini noma ufuna ukujima ngaphandle.
Lezi zisindo zamasondo e-Adidas zithengiswa ngephakethe lezisindo ezi-2 ze-1.5 kg ngayinye.
Zenzelwe ukugoqa zombili amaqakala nezihlakala, ngokuvala okukhulu kwe-Velcro okuqinisekisa ukulingana okuthokomele.
Amaphawundi ambalwa engeziwe owathwalayo ngokusonga izisindo ezihlakaleni zakho kanye/noma amaqakala akhulisa umzamo wokuzivocavoca owenza ngawo, okubuye kuthuthukise ukuqina kwakho namandla emisipha.
Uma uwabeka emaqakaleni akho, ungenza ukuqeqeshwa kwakho kokugijima noma iseshini ye-yoga ibe nzima kakhulu, isibonelo. Kubathandi bezemidlalo abanolwazi, bangasetshenziswa, isibonelo, ngenkathi begijima noma bedlala ibhola.
Uma ugoqa izinsimbi ezihlakaleni zakho, ikakhulukazi zishukumisa izingalo, isifuba namahlombe.
Bheka izintengo nokutholakala lapha
Ukushintshwa Kwesisindo Okuhle Kakhulu: Isethi yamabhendi Okumelana Nokumelana ne-Force
Ingabe ufuna ukushintshwa kwezisindo noma usazizwa ungakhululekile usebenzisa ama-dumbbells?
Khona-ke amabhendi okumelana ayindlela ephephile nejabulisayo yokuqala!
Amabhendi okumelana asetshenziselwa ukukhulisa ngokuphepha ukushuba kokuzivocavoca ngenxa yokumelana okunikezwa amabhande okunwebeka.
Zilungele ukuqinisa umlenze wakho, izinqe kanye ne-abs, kodwa zingasetshenziselwa ukuvivinya umzimba okuphezulu.
Kungakhathaliseki ukuthi umgomo wakho ukuncipha kwesisindo noma ithoni yemisipha, amabhendi okumelana asebenzela izinhloso zombili!
Le sethi ye-Force Resistance iqukethe amabhendi okumelana angu-5 ahlukene, ngalinye linokuqina kwalo ukusuka ekukhanyeni kuye kokusindayo.
Izintambo zenziwe nge-latex yemvelo engu-100%. Uzothola neshejuli enokuzivocavoca, okwenza kube lula kumuntu oqalayo ukuthatha isinyathelo esiya emzimbeni onempilo!
Cishe kuzodingeka ukuthi uqale ngebhande lokukhanya ekuqaleni. Njengoba uzijwayeza kaningi futhi uzizwa uqiniseka ngokwengeziwe usebenzisa amabhendi, ungasebenzisa ibhendi esindayo ngokuzayo.
Ngale ndlela ungakwazi kancane kancane ukwandisa ukuqina kokuzivocavoca isinyathelo ngesinyathelo njengoba amandla akho emisipha ethuthuka futhi nokuzethemba kwakho kwanda.
Ezinye izibonelo zokuzivocavoca ongazenza ngamabhendi okumelana "ukukhahlela emuva" ezinqeni, "ama-squats" amathanga kanye "nama-lateral band walks" ezinhlangothini zezinqe zakho.
Bheka izintengo nokutholakala lapha
Funda kabanzi ngamabhendi wokumelana lapha: Ukuzivocavoca kwakho kuye ezingeni eliphakeme: ama-elastics ama-5 amahle kakhulu wokuqina.
I-Weight Vest Engcono Kakhulu: Ukugxila Ukufaneleka
Enye indlela yesisindo se-ankle nesihlakala yi-vest yesisindo.
Ingabe ungumgijimi oshisekayo ofuna indlela entsha yokuzibekela inselelo?
Ubeka le Vest ye-Focus Fitness Weight phezu kwezingubo zakho zezemidlalo ukuze ukhulise isisindo somzimba wakho, ukuze ikhulise ngokuphawulekayo ukushuba kokuzivocavoca.
Ngaphezu kokugijima, ungenza futhi izivivinyo zamandla ngayo (njengama-squats noma ama-jump exercises).
Ucwaningo oluningana lufakazele ukuthi ukugijima nevest yesisindo kunomthelela ekwakheni ukuqina kwakho ngokushesha.
Ngaphezu kwalokho, izinga lokushaya kwenhliziyo yakho lizoba phezulu ngenxa yokuqina okukhulu (Kuhle njalo ukuhambisana neqapha lokushaya kwenhliziyo!), ngakho ushisa ama-calories amaningi kunangaphandle kwe-weight vest.
Namuhla ubona abantu abaningi begijima begqoke i-vest yesisindo futhi kuyindlela ephumelela kakhulu yokwakha ukuqina kwakho noma mhlawumbe ukuzilungiselela umjaho webanga elide!
I-vest ifaka umoya futhi inamahlombe amise kahle ukuze kuvinjwe ukucasuka entanyeni nasemahlombe.
I-vest yesisindo iqukethe amaphakethe esisindo ahlukene avumela ukuthi wenze isisindo se-vest sibe lula futhi sibe nzima ngokukhipha noma ukufaka amaphakethe wesisindo.
Le vest yesisindo evela ku-Focus Fitness iyatholakala futhi ngenguqulo engu-20 kg.
Usayizi ungowendawo yonke futhi uyalungiseka ukusuka kusayizi omaphakathi ukuya kusayizi omkhulu kakhulu. Le vest futhi iza newaranti yonyaka ongu-1 ejwayelekile.
Bheka izintengo zamanje kakhulu lapha
Isikhwama samandla esingcono kakhulu: Isikhwama sesanti sokuqina esingafika ku-20 kg
Ingabe unentshisekelo eyengeziwe kusisekeli sokufaneleka esiguquguqukayo lapho ungenza khona kokubili izivivinyo zamandla nokubeka isimo?
Isikhwama samandla siyindlela ejabulisayo yokwenza ukujima kwakho kujabulise futhi kuhluke.
Ngaphezu kokuthi "ama-back squats" (nesikhwama samandla emahlombe akho ukuze uqeqeshe imilenze yakho) kanye "nokucindezela kwamahlombe" (uma uphakamisa isikhwama samandla usuka endaweni yokuma usuka esifubeni uye phezu kwekhanda lakho ngokwelula izingalo), wena. angakwazi futhi ukuhamba, ukugijima noma ukugijima.
Ngesikhwama samandla ungakwazi ukwandisa isisindo osithwalayo, okwenza izivivinyo ziqine kakhulu futhi ungakha amandla amaningi nesimo ngale ndlela.
Lesi sikhwama samandla esinombala okhaki senziwe nge-polyester eqinile ye-900D futhi sinezibambo ezingu-8 ukuze usibambe ngazo zonke izinhlobo zezindlela.
Ungakwazi ukuphakamisa, ukushwiba noma ukuhudula isikhwama samandla, okusho ukuthi ungenza izivivinyo ezingenakubalwa ngaso. Awukwazi nokukucabanga ukuhlanya okungako!
Iphuma nezikhwama ezi-4 zangaphakathi ukuze ukwazi ukuzilungisela isisindo sifike ku-20 kg.
Ngaphambi kokuthi uqalise, kufanele uqale ugcwalise izikhwama zangaphakathi ngesihlabathi bese uzivala ngokuvala i-Velcro kabili.
Bese unquma ukuthi ufuna ukwenza isikhwama samandla esindayo kangakanani ngokufaka izikhwama eziningi zangaphakathi njengoba ufuna, futhi nonke nilungele ukuqalisa ngokujima kwakho!
I-Kettlebell ehamba phambili: I-Tunturi PVC
I-kettlebell ingenye indlela yokwakha nokuqeqesha imisipha emzimbeni wakho ngokushesha nangempumelelo. Ngaphezu kwamandla emisipha yakho, ungakwazi futhi ukuthuthukisa ngokuphawulekayo ukusebenzisana kwakho, ukuguquguquka nokusimama kwe-trunk.
Umehluko nge-dumbbell ukuthi i-kettlebell ingabanjwa ngezandla ezi-2.
Ungashintsha ukubamba kwakho ngesikhathi sokuzivocavoca futhi ungakwazi ukushwiba ngakho (isibonelo, uma wenza "i-kettlebell swings", lapho ushwiba i-kettlebell phakathi kwemilenze yakho nangemuva, emuva naphambili).
I-kettlebell ibizwa nangokuthi "umshini wokuzivocavoca ophelele" ngoba ungenza izivivinyo eziningi ezahlukene ngawo.
I-kettlebell isiyingxenye ebalulekile yejimu kulezi zinsuku, okuyenza ibe isisetshenziswa sokuqina sokujima okusebenzayo kwasekhaya!
Uzothola le kettlebell emnyama engu-8 kg ebangeni laseTunturi.
I-kettlebell yenziwe nge-PVC futhi igcwele isihlabathi, eshibhile kune-cast iron.
Impahla yenza kube lula ukuyihlanza futhi kube mnandi ukuyisebenzisa. Izisindo ezahlukene ziyatholakala kusuka ku-2 kuya ku-24 kg.
Bheka izintengo zamanje kakhulu lapha
Sikubuyekezele ama-kettlebell amaningi kakhulu: I-kettlebell ehamba phambili | Amasethi aphezulu ayi-6 abuyekezelwe abesilisa nabesifazane.
Ibha ye-chin-up ehamba phambili: I-Gymstick Deluxe
Amandla omzimba awakwazi ukwakhiwa ngezisindo noma amabhande okumelana nawodwa. Enye indlela ephumelelayo yokuqeqesha umzimba wakho ongenhla ukusebenzisa ibha ye-chin-up.
I-chin-up bar yenziwe ngokukhethekile ukuze iqeqeshe ngempumelelo izingalo, imisipha yangemuva nesisu, ngaphandle kokusebenzisa izisindo.
Usebenzisa isisindo somzimba wakho kuphela. Ungenza “ama-pull-ups” kanye “nama-chin-ups” kuyo ngokuzidonsela phezulu naphezulu kubha futhi ngaleyo ndlela uqeqeshe wonke umzimba wakho ongaphezulu ukusuka emisipha ye-abs nengemuva kuya ezingalweni.
I-chin-up bar isetshenziswa njengento eyisisekelo yezemidlalo efana ne-calisthenics, lapho kusetshenziswa isisindo somzimba kuphela.
Noma kunjalo, namuhla ibha ye-chin-up iyisengezo esiphelele ekuqeqesheni amandla kwabathandi bejimu.
Le bha ye-Gymstick chin-up iyibha yensimbi eqinile ene-chrome eqeda ukugqwala.
Ufaka ibha yokudonsa emnyango noma phakathi kwezindonga ezimbili ngezinsimbi ezimbili ezihlinzekiwe nezikulufu eziyi-10. Ibha yokudonsa ifanele iminyango esuka ku-66 cm kuya ku-91 cm ububanzi.
Ngemva kokufaka i-chin-up bar, sekuyisikhathi sokuqala ukujima kwakho!
Okwenza lokhu kuvivinya umzimba kube inselele kakhulu ukuthi uziqeqesha ngesisindo somzimba wakho njenge-counterweight.
Awukazi yini ukuthi ungaqala kanjani nge-chin-up bar noma ukuthi ungenza kanjani ukujima okuhle ngayo?
Ngenhlanhla, uzothola ikhodi ye-QR emaphaketheni e-chin-up bar ongalanda ngayo imiyalelo yokuqeqeshwa ngendlela yevidiyo.
Skena ikhodi ngekhamera ye-smartphone noma ithebhulethi yakho futhi uzobona ukuthi isixhumanisi siyavuleka esikuyisa kumavidiyo okuqeqesha.
Lawa mavidiyo akubonisa ukujima komqeqeshi womuntu siqu ezivocavoca umzimba wakhe wonke esebenzisa i-chin-up bar.
Ukuzivocavoca kuthatha imizuzu engama-30 kuye kwengama-40, ngakho-ke isikhathi esanele sokujima okujulile nokujabulisayo!
Bheka izintengo zamanje kakhulu lapha
Ingabe ufuna ezinye izindawo ezinhle zokudonsa? hlola isibuyekezo sethu semigoqo yokudonsa i-chin-up ehamba phambili | Kusukela kusilingi nodonga kuya kokuzimele.
Yiziphi izisindo ongazisebenzisela ukuzilolonga?
Ngezansi sinikeza isifinyezo sokuzivocavoca okubaluleke kakhulu nokuthi yiziphi izinsimbi zekhaya ongenza ngazo lezo zivivinyo.
squat
I-squat iwukuzivocavoca okusebenza yonke imisipha emzimbeni wakho. Kungumsebenzi ophelele kakhulu obalulekile ukuthi uwenze.
I-squatting ivuselela ukushiswa kwamafutha kanye ne-metabolism. Iphinde ithuthukise ukuma kwakho futhi ivimbele ubuhlungu emuva.
Ungenza ama-squats ngama-dumbbell, izisindo eziguquguqukayo, isikhwama samandla kanye ne-kettlebell. Ungakwazi futhi ukwenza ama-squats nomqeqeshi omisiwe, amabhendi okumelana ne-vesti yokuqeqesha.
Njalo qiniseka ukuthi uqala ukuzijwayeza i-squat izikhathi ezimbalwa ngesisindo somzimba wakho, ngoba ukuma okulungile kubaluleke kakhulu.
Funda futhi: Isikweleti esihle kunazo zonke | Ithuluzi Lokuqeqesha Amandla Amandla [Phezulu 4].
ukucindezela kwehlombe
Lo msebenzi muhle ekuqeqesheni amahlombe akho futhi ikakhulukazi uqondise ngaphambili kwamakhanda amathathu amahlombe.
Wenza umsebenzi wakho ngama-dumbbell, izisindo eziguquguqukayo, isikhwama samandla noma i-kettlebell.
i-bicep curl
Uyawubona lo msebenzi amadoda amaningi awenza ejimini ukuze athuthukise ama-biceps awo!
Wenza umsebenzi wakho ngama-dumbbells, izisindo eziguquguqukayo, isikhwama samandla noma ama-kettlebell.
Donsela phezulu/izilevu phezulu
Ungenza lezi zivivinyo kuphela nge-chin-up bar.
Inqobo nje uma uwazi kahle lo msebenzi, ungakwazi ukwengeza ivesti yesisindo. Ngokungeza isisindo esiningi emzimbeni wakho, i-push-up noma i-chin-up izoba nzima kakhulu ngakho-ke uzoziphonsela inselelo wena ngokwakho!
Ngalezi zivivinyo uqeqesha wonke umzimba wakho ongenhla, kusukela emisipha yesisu nangemuva kuya ezingalweni.
Izinhlelo zokusebenza zokufaneleka
Njengoba kushiwo ngenhla, ungasebenzisa izisindo ze-ankle nesihlakala ukuze uqinise ukuqeqeshwa kwakho, noma uzisebenzise njengezisindo eziyisisekelo zabaqalayo.
Uma ubeka izisindo ezihlakaleni zakho, ungenza izivivinyo zehlombe ngokuhambisa izingalo zakho phezulu naphansi, phambi kwakho kodwa futhi eduze komzimba wakho.
Ngezisindo emaqakaleni akho, ungakwazi ukugibela futhi wehlise okuthile, njengesithuthuthu, futhi uma ungenaso, sebenzisa isitulo noma enye into eyisicaba, eqinile.
Ungakwazi futhi ukuhambisa imilenze yakho emaceleni ngenkathi umile (noma ulele phansi) ukuze uqeqeshe imilenze yakho nezinqe.
Ngomqeqeshi we-suspension ungenza futhi izivivinyo eziningi ngesisindo somzimba wakho. Ekugcineni, ungangeza i-vest yesisindo, isibonelo, ukuzivocavoca kwe-cardio noma ama-push-ups.
Yini engingayisebenzisa njengezisindo ekhaya?
Azikho izisindo ekhaya okwamanje futhi ungathanda ukuziqeqesha?
Ungasebenzisa izinto zasendlini ezilandelayo njengezisindo zokuqeqesha:
- Igalani lamanzi noma ubisi (izimbiza zamanzi nobisi zinhle ngoba zinezibambo ezenza kube lula ukubamba)
- Ibhodlela elikhulu le-detergent
- Ubhaka ogcwele izincwadi noma amathini
- Isikhwama sokudla kwezilwane ezifuywayo
- Isikhwama esijwayelekile samazambane
- incwadi enzima
- Ithawula
Ungakwazi yini ukuqeqesha ngezinsimbi ekhaya?
Izivivinyo eziningi zokuqeqesha amandla zingenziwa endaweni enethezekile futhi uyimfihlo yekhaya lakho, usebenzisa isisindo somzimba wakho kuphela noma izinto eziyisisekelo ezingabizi njengokumelana.
Sixoxile ngezisindo ezingcono kakhulu kuwe ekhaya ngenhla. Cabanga futhi umata omuhle wokuqina, amagilavu okuqina, futhi isibonelo ithrekhi ye-squat.
Yiziphi izisindo ongazithengela osaqalayo?
Abesifazane ngokuvamile baqala ngeqoqo lezisindo ezimbili ukusuka kumakhilogremu angu-5 kuye kwayi-10, futhi amadoda aqala ngesethi yezisindo ezimbili ukusuka kumakhilogremu ayi-10 kuye kwangama-20.
Ingabe ukujima kwasekhaya kuyasebenza?
Yebo! Inqobo nje uma uzimisele ukubeka isikhathi nomzamo othile ekuzilolongeni kwakho ekhaya, kungase kusebenze kahle njengokujima ejimini!
Ukuqalisa ngezisindo ezihamba phambili zekhaya
Ngemva kokufunda lesi sihloko, ingabe uthole isifiso sokuqalisa ngezisindo, amabhande okumelana noma ama-dumbbell ngaso leso sikhathi?
Akudingekile ukuthi uye ejimini ukuze wakhe amandla nokuqina, futhi kunezindlela ezimbalwa zokuba namandla noma ukuqina isinyathelo ngesinyathelo.
Ngamafuphi: Azisekho izaba zokungakwazi ukujima noma ukujima, ngoba ngazo zonke lezi zinketho uvele ulethe ijimu endlini yakho!
Funda kabanzi: Ama-Dumbbells Ahamba phambili Abuyekeziwe | Ama-dumbbells wokuqalisa ukwenza pro.
