Indlela yokuqeqesha umva ngeedumbbells?

Ukwenza i-back exercises kunye ne-dumbbells ayikho into ebuthathaka. Ngapha koko, i-dumbbell ethobekileyo sesinye sezona zixhobo zisebenza ngeendlela ezininzi zoqeqesho phaya. Ukusebenzisa ii-dumbbells, sinokuqeqeshelwa ubungakanani bezihlunu, amandla okanye ukunyamezela, kwaye zikwalungile kwikhefu eliphezulu kunye nokuqeqeshwa kwesekethe.

Kwakhona, ukuba senza umthambo ekhaya, azithathi xesha lininzi xa sizisebenzisa okanye sizigcina. Yingakho ukuqeqeshwa kwamandla kunye ne-dumbbells kulula ekhaya okanye kwindawo yokuzivocavoca.

Kutheni usebenzisa iidumbbells?

I-Dumbbell back exercises yimithambo yokuzivocavoca eyilelwe ukwakha amandla omzimba opheleleyo. Ngokuxhomekeke ekusebenzeni, ukusebenza kwe-dumbbell kunokwakha ubunzima bemisipha kwiingalo zakho ezingaphezulu, amagxa kunye nesifuba, kunye ne-abs yakho, i-glutes, i-deltoids, i-lats, imilenze, kunye ne-posterior chain. I-Dumbbell back exercises ilungele abaqalayo unomdla wokufunda iindlela zokuqeqesha ubunzima. Singasebenzisa iidumbbells eziguquguqukayo okanye eziqhubekayo ngokuqhubekayo ukuqeqesha umzimba kunye nokuphakamisa iintsimbi ezinzima.

Ukongeza kokuziqhelanisa nemithambo yomzimba efana nokutsalwa kunye ne-push-ups, ukubandakanya umthambo we-dumbbell kwindlela yakho yokuzilolonga yindlela entle yokomeleza umqolo wakho kunye nokwakha amandla omzimba ngokupheleleyo. Njengebhonasi, iidumbbells azithathi indawo eninzi, zibenza zibe sisixhobo esihle ukuzilolonga ekhaya. Xa isetyenziswa njengenxalenye yoqeqesho lwexesha eliphezulu (uqeqesho lwe-HIIT), imithambo ye-dumbbell inceda ukunyusa izinga lokubetha kwentliziyo yakho ukukhupha idosi enamandla ye-cardio.

dumbbell emva ukuzilolonga

Iidumbbells ziyamangalisa ukomeleza umqolo wakho. Apha ngezantsi sityhila eyona mithambo ingcono ye-dumbbell onokuyenzela phezulu, ezantsi, naphakathi ngasemva.

I-Dumbbell iGobe ngaphaya komqolo

Imiqolo enezandla ezibini ikholisa ukwenziwa ngebha. Nangona loo mthambo usebenza, kukho i-downside; singakwazi ukutsala umvalo umva de uchukumise umzimba. Ukusebenzisa i-dumbbells kuthetha ukuba sinokubheqa kunye noluhlu olukhulu lokunyakaza, olunokunyusa ukusebenza kwemisipha. Ukongezelela, ukusetyenziswa kwee-dumbbells kuqinisekisa ukuba sisebenza zombini iingalo ngokulinganayo.

1. Bamba ii-dumbbells emacaleni ngokungathathi hlangothi okanye ukubamba ngaphezulu kunye nokuma okubanzi kancinci kunobubanzi bamagxa ngaphandle. Emva koko siya kuguqa ngamadolo njengoko sizisa i-torso phantsi (ngaphezulu nje kwe-parallel) ngelixa sigcina umva ngqo kunye ne-core contracted.
2. Siza kugcina i-elbows kwi-angle ye-45 degrees ngokubhekiselele kumzimba.
3. Siza kutsala ii-dumbbells phezulu kwaye sidlule kancinane kwii-lats ngelixa sidibanisa imisipha yangasemva kunye nokuphefumla.
4. Emva koko siya kuthoba kancinci ii-dumbbells ngelixa sikhuphela kwindawo yokuqala.

I-Dumbbell Yacht Row

Uninzi lwabaphakamisi luthanda ukwenza iYates Row ngebarbell, kodwa isebenza ngokunjalo ngeedumbbells. UDoran Yates ngumdali walo mthambo ugobileyo, obandakanya i-engile engasemva engqongqo, iwenza ube nomva ngakumbi kunemiqolo egobileyo.

1. Siza kubamba ii-dumbbells kunye ne-supinated (underhand) ukubamba kububanzi begxalaba.
2. Siya kutsala amagxa ethu ezantsi nangasemva, sicinezele izisu zethu ngaphakathi, sime ngeenyawo zethu malunga nobubanzi be-hip-width ngaphandle, kwaye sigobe amadolo ethu kancinci.
3. Ngaphandle kokujikeleza umva osezantsi, siya kungqiyama phambili ukusuka ezinqeni. Iidumbbells kufuneka zibe ngaphezu kobude bedolo.
4. Siza kugoba iingalo zethu kwaye sitsale ibha phezulu kwaye ukuya kwindawo ephezulu yesisu / i-sternum. Siza kufaka iingqiniba zethu ngelixa sitsala.
5. Siza kucudisa amagxa ethu ngasemva kwaye kunye ngokufutshane, emva koko sithobe ii-dumbbells, sigcine uxinzelelo oluphambili kunye nomqolo ongathathi hlangothi.
6. Siza kunqumama ezantsi kwe-rep ukolula ngokufutshane umva ongaphezulu.

ukubheqa ingalo enye

Imiqolo ye-dumbbell enengalo enye iyiklasi yamqolo yangasemva. Siza kusebenzisa ingalo enye ukuxhasa umzimba ophezulu, sinokugxila ekusebenzeni ngasemva kwinduduzo kunye nokhuseleko. Njengebhonasi eyongeziweyo, sifuna i-dumbbell enye kuphela kulo msebenzi.

1. Siza kuqala nge-dumbbell esandleni okanye phantsi.
2. Siya kubeka indawo engezantsi yomlenze ekupheleni kwebhentshi kwaye siya kugcina umva wethu ngokuthe tye kwindawo ethambekele. Siza kuqinisa isisu ngaphambi kokuba siphakamise i-dumbbell.
3. Emva koko siya kubamba i-dumbbell ngengalo enye kwaye siyiphakamise emhlabeni.
4. Siza kutsala i-dumbbell phezulu kwaye sidlule i-lats kwaye sivume imisipha yangasemva njengoko siphefumla.
5. Siza kukhupha kwaye sinciphise i-dumbbell kwindawo yokuqala.

I-Oar kaKroc

Imiqolo ye-Kroc yinguqulelo egqithisileyo yomqolo we-dumbbell yengalo enye. Ngolu tshintsho, sisebenzisa ubunzima obunzima kakhulu kunye nemilenze kunye nomqolo osezantsi ukusinceda senze i-reps. Nangona olu luhlobo lokukopela, kukuqina komqolo okunamandla kunye nobukhulu bomthambo.

1. Siza kubamba i-dumbbell enzima kwesinye isandla kwaye sime iinyawo zethu zibe ububanzi bamagxa kunye nonyawo olunye phambi kwesinye.
2. Siya kuxhomekeka phambili kwaye sibeke isandla senkxaso kwibhentshi ezinzile, i-dumbbell rack okanye efanayo. Amagxa kufuneka abe ngaphezu kwezinqe. Umzimba wakho ophezulu kufuneka ube malunga ne-15 degrees ukusuka emhlabeni.
3. Siya kukhama isisu ukuze sizinzise umqolo kwaye siya kutsala amahlombe phantsi nangasemva.
4. Ukuqala ukunyakaza kunye nemilenze kunye nezinqe, siya kutsala i-dumbbell phezulu kwaye ngokubhekiselele kwicala lesisu. Siya kunciphisa igxalaba ngasemva ukuze sivumelane nenxalenye ephezulu yomqolo kangangoko kunokwenzeka.
5. Siya kunciphisa ubunzima, sivumela ihlombe ukuba liguqukele phambili phantsi kokuphindaphinda ngalunye.

Dumbbell Pendlay Row

Ngemiqolo ye-Pendlay, siphumla ubunzima emhlabeni phakathi kwee-reps, ukunika ukubamba kunye nokunciphisa umva ukuphumla okufutshane. Oku kufanele kusivumele ukuba siphakamise iintsimbi ezinzima okanye senze iireps ezingaphezulu kunokugotywa rhoqo kwimiqolo. Sinokwenza imiqolo ye-dumbbell yePendlay sisebenzisa iidumbbell ezimbini okanye ukuhambisa ingalo enye ngexesha.

1. Siza kuqala ngeedumbbells phantsi.
2. Amadolo agobile kancinci, siya kungqiyama phambili ukusuka ezinqeni kude kube indawo ephezulu yomzimba ihambelana nomhlaba. Siza kuqinisekisa ukuba umva ongezantsi une-arch encinci kwaye awungqukuva. Bamba ibha ngokubambelela ngaphezulu, ibanzi kancinci kunobubanzi bamagxa. Siya kuhlohla isilevu kwaye sandise intamo.
3. Siya kucinezela isisu, siya kujoyina amahlombe kwaye siya kutsala i-dumbbells ngokubhekiselele kwisisu. Iidumbbells kufuneka zichukumise isisu. Umzimba ongentla kufuneka uhlale umile ngalo lonke ixesha. Asiyi kusebenzisa imilenze okanye umva osezantsi ukuphakamisa ubunzima.
4. Ngaphantsi kolawulo, siya kuthoba i-dumbbells ukuya emhlabeni kwaye siyivumele ukuba ichukumise umhlaba.

I-Dumbbell Plank Row

Lo ngumsebenzi ongaqhelekanga osebenza umqolo wakho, i-biceps, kunye nombindi ngaxeshanye. Kungumceli mngeni kakhulu, ngoko ke akufuneki sithathele ubunzima ngokukhawuleza. Sifuna kuphela i-dumbbell kunye nento efana nesitulo esomeleleyo, ibhentshi okanye inyathelo lokuxhasa, ngoko ngumsebenzi omkhulu wokuzilolonga ekhaya.

1. Nge-dumbbell esandleni esinye, siya kubeka esinye isandla kwibhentshi. Siza kuhamba ngeenyawo ngaphandle nasemva de imilenze kunye nomzimba uthe tye. Sivumela ubunzima bujinga phantsi. Siya kuqinisa i-abs kwaye sitsale amahlombe phantsi nasemva.
2. Ngaphandle kokujija i-hips okanye amagxa, siya kutsala i-dumbbell phezulu kunye neembambo. Siya kunyuka kunye ne-elbows kwaye siya kugcina inxalenye ephezulu yengalo kufuphi necala.
3. Siya kwandisa ingalo kwaye siphinde.

I-Dumbbell Shrug

I-Dumbbell shrugs isebenza kwimigibe ephezulu. Nangona abanye abantu beqeqesha imigibe yabo ngamagxa abo, eneneni bangaphezulu komqolo. Sinokwenza i-shrugs nge-barbell, kodwa ii-dumbbells zinokusebenza ngokufanayo.

Akukho mfuneko yokuhambisa amagxa akho xa unyusa amagxa; gxila nje ekushukumeni phezulu nasezantsi. Ukujikeleza amagxa kwandisa kuphela ukunxiba kunye nokukrazula kumalungu kwaye akuwenzi lo msebenzi usebenze ngakumbi.

dumbbell ukutsalwa okuphezulu

I-dumbbell high pulldown ngumnqamlezo phakathi kwe-Romanian deadlift kunye nomqolo othe tye, okwenza kube yinto enkulu yokubuyisela i-dumbbell kumzimba ongezantsi osebenza kunye nemigibe ephezulu. Njengebhonasi, lo msebenzi ulungile ekwakheni amandla aqhumayo, okwenza kube yintshukumo eluncedo.

1. Siza kubamba i-dumbbell esandleni ngasinye phambi kwamathanga. Iintende kufuneka zijongane nemilenze.
2. Siza kugoba amadolo ethu kancinci kwaye, ngaphandle kokuwujikeleza umva wethu ongezantsi, sithobe iintsimbi ukuya kuthi xhaxhe kwamadolo ethu.
3. Siza kusukuma ngokugqabhukileyo kwaye sisebenzise lo mfutho ukunceda ukuqhuba iintsimbi ukuya phezulu komzimba ukuya kubude besifuba. Siya kugcina iingqiniba ngaphezu kwinqanaba lezandla.
4. Siza kuthoba ii-dumbbells.

Romanian Dumbbell Deadlift

Uninzi lwabantu benza i-Romanian deadlifts ukuze basebenze i-glutes kunye ne-hamstrings. Nangona kunjalo, lo mthambo ukwangumsebenzi oluncedo osezantsi. Singayenza ngebar, kodwa iidumbbells zihlala zikhululekile.

1. Siza kubamba i-dumbbell esandleni ngasinye phambi kwamathanga. Iintende kufuneka zijongane nemilenze.
2. Siya kuguqa kancinci emadolweni kwaye, ngaphandle kokugoba umva ophantsi, siya kutyhala isinqe ngasemva kwaye sincike phambili. Siya kuthoba iintsimbi ukuya kuthi ga phambi kwemilenze njengoko ukuguquguquka kwethu kuvumela.
3. Siza kubuyela ezinyaweni zethu kwaye siphinde, siqaphele ukungqiyama phezulu.

Molo nge-dumbbells

Kubizwe ngoxolo ekuseni kuba xa sizithetha kuba ngathi siguqa sibulisa umntu. Lo msebenzi wenziwa rhoqo nge-barbell, kodwa ukhululekile kwaye usebenza kakuhle xa usenziwa nge-dumbbell enye. Molo, isebenza kumqolo ongezantsi, i-glutes kunye ne-hamstrings.

1. Siza kubamba i-dumbbell enye phambi kwesifuba. Siza kuma ngeenyawo zethu ububanzi be-hip-width ngaphandle, amadolo agobe kancinci. Siza kucudisa i-abs.
2. Ngaphandle kokujikeleza umqolo wakho ongezantsi, tyhala isinqe sakho ngasemva kwaye ujonge phambili ukuya kuthi ga apho ukuguquguquka kuvumela.
3. Siza kusukuma siphinde.

Bhabha umva ngeedumbbells

Iimpukane ezibuyela umva ngumsebenzi omkhulu wokuma kakuhle. Ngokusebenza iidelts ezingasemva, imigibe ephakathi, kunye neerhomboids, sinokunceda ukutsala amagxa ethu ngasemva kwaye sihlehlise ezinye zeziphumo zokuzingela phambili kwikhibhodi yekhompyuter imini yonke.

1. Siza kuthatha iidumbbells ezimbini ezilula ukuya phakathi.
2. Siya kuguqa ngamadolo, sicinezele i-torso kwaye sincike kude kube i-torso ingaphezulu kancane ihambelana nomgangatho, igcina i-back back flat.
3. Ngokugoba okuncinci kwingqiniba, siya kuphakamisa iingalo zethu ukuya emacaleni phezulu kangangoko sinakho kwaye sicudise iideltoids zethu ezingasemva.
4. Siya kuthoba kancinci ubunzima emva kwaye siphinde.