Yima phambi kwesibuko bese ucindezela ihlombe. Ingabe ibha ihamba ngokudayagonali? Uma kunjalo, sekuyisikhathi sokuhlasela lobu buthakathaka ngokuqondile futhi uvume ukuthi unengalo eyodwa enamandla kunenye. Ukungalingani kwemisipha yesokunxele kwesokudla kuvame kakhulu, hhayi ngemilenze kuphela, kodwa nasemzimbeni ongaphezulu, futhi indlela elula yokuxazulula lokhu kungalingani ukusebenza ngokuzivocavoca okuhlangene.
El umsebenzi wohlangothi olulodwa noma ingalo eyodwa (noma umlenze) futhi kuyindlela enhle yokuqinisekisa ukuthi ngeke ulayishe ngokweqile uhlangothi lwakho olubusayo. Kujwayelekile kakhulu ukuthi lolu hlangothi luthathe izintambo ngokuzenzakalelayo uma lusinda. Iphinde ithuthukise ibhalansi namandla ayisisekelo futhi isize ekuvimbeleni ukulimala kanye nokubuyisela esimweni.
Lapha sikubonisa izivivinyo ezinhlanu ezihlangene, ongazethula ohlelweni lwakho olujwayelekile lokuqeqesha.
Cindezela phansi ngebhande lokunwebeka
Lapha sizokwenza i-dumbbell press, kodwa ilele phansi. Nakuba uzophusha i-dumbbell ngengalo eyodwa kuphela, sizokwandisa ukuqina ngokubamba ibhande elinwebeka ngenye ingalo. Lokhu ngeke kusize nje ukwakha amandla, kodwa futhi kuyindlela ephumelelayo yokudala ukungezwani okwengeziwe ngomongo wakho, njengoba kuzofanele iziqinise kakhudlwana kunalokho evame ukukwenza ngenxa yokuphusha nokudonsa isenzo sokuzivocavoca.
Gcina izindololwane zakho zikwi-engeli engu-45 degree emzimbeni wakho, futhi uqinisekise ukuthi ingalo edonsayo (lena enerabha) ihlala inamathele phansi ngaso sonke isikhathi.
I-Elastic Band Hlanza Ihlombe Cindezela
Lokhu kuvivinya umzimba kufana nokwangaphambilini, kuphela manje usuguqa (noma ku-Knight's Pose) futhi udonsa ibhande phezulu futhi ulibambe phezulu endaweni yokuphakamisa ibhentshi, kuyilapho enye ingalo iphakamisa i-dumbbell.
Alternating Shoulder Press
Lena indlela enhle yokusho ukuthi iyiphi ingalo enamandla, njengoba ngokungangabazeki uzozwa ingalo eyodwa iqala ukukhathala ngokushesha kunenye. Lokhu kuhamba kuthatha isenzo se-seesaw, lapho ingalo eyodwa icindezela phezulu kuyilapho enye ingalo yehlisa i-dumbbell ngasehlombe.
Bamba ijubane ngokuphindaphinda okuphezulu ukuze ubone ukuthi kukhona yini ukungalingani kwemisipha. Ama-reps aphezulu azosiza futhi ukwakha ukukhuthazela kwemisipha.
Ukudonsa kwe-dumbbell yengalo eyodwa
Noma ubani onezinkinga zehlombe eziphikelelayo kufanele aqaphele. Ungakwenzi lokhu uma uzwa ubuhlungu futhi uma ukungakhululeki kuba kubi kakhulu njengoba uqhubeka nokuphindaphinda.
Abantu abaningi bathola ukuthi ingalo eyodwa inamandla kakhulu kunenye kulezi, okubenza babe yinketho enhle yokubhekana nokungalingani kwamandla. Qiniseka ukuthi indololwane yakho ihlala ngaphezu kwesandla sakho kulawa ma-reps, gcina i-dumbbell iseduze nomzimba wakho, futhi wehlise kancane futhi ngokulawula.
Umugqa weringi yengalo eyodwa
Ngiyaqiniseka ukuthi sonke senze imigqa yamaringi, kodwa ngesikhathi uwenza ngengalo eyodwa, uzobona ukuthi ukujima kuhluke ngokuphelele.
Uzothola ukuthi cishe kufanele ugcine umzimba wakho uqonde kakhulu kunalokho obuvame ukukwenza ngezingalo ezimbili.