Indlela yokuqeqesha emuva ngama-dumbbells?

Ukwenza izivivinyo emuva ngama-dumbbells akuwona owababuthaka. Eqinisweni, i-dumbbell ethobekile ingelinye lamathuluzi okuqeqesha asebenza ngezindlela eziningi laphaya. Sisebenzisa ama-dumbbell, singaqeqeshela usayizi wemisipha, amandla, noma ukubekezela, futhi alungele isikhawu sokuqina okuphezulu nokuqeqeshwa kwesekethe.

Futhi, uma sizivocavoca ekhaya, azidli isikhala esiningi lapho sizisebenzisa noma sizigcina. Yingakho ukuqeqeshwa kwamandla ngama-dumbbells kulula ekhaya noma ejimini.

Kungani usebenzisa ama-dumbbells?

I-Dumbbell Back Exercise izivivinyo zokuqeqesha isisindo eziklanyelwe ukwakha amandla omzimba ogcwele. Ngokuya ngokuzivocavoca, ukusebenzisa i-dumbbell kungakha isisindo semisipha ezingalweni zakho ezingenhla, amahlombe, nesifuba, kanye ne-abs yakho, i-glutes, i-deltoids, i-lats, imilenze, ne-posterior chain. Izivivinyo ze-Dumbbell back zilungele Wabasaqalayo unentshisekelo yokufunda amasu okuqeqesha isisindo. Singasebenzisa ama-dumbbell alungisekayo noma asindayo kancane kancane ukuze siqeqeshe umzimba futhi siphakamise izinsimbi ezisindayo.

Ngaphezu kokuzijwayeza ukuvivinya umzimba okufana nokudonsa kanye nama-push-ups, ukufaka izivivinyo ze-dumbbell ohlelweni lwakho lokujima kuyindlela enhle yokuqinisa iqolo lakho nokwakha amandla omzimba wonke. Njengebhonasi, ama-dumbbell awathathi isikhala esiningi, okuwenza abe yithuluzi elihle kakhulu ukujima kwasekhaya. Uma isetshenziswa njengengxenye yokuqeqeshwa kwe-high-intensity interval (ukuqeqeshwa kwe-HIIT), izivivinyo ze-dumbbell zisiza ukuphakamisa izinga lokushaya kwenhliziyo yakho futhi ukuletha umthamo onamandla we-cardio.

i-dumbbell back Workout

Ama-Dumbbells ayamangalisa ukuqinisa umhlane wakho. Ngezansi siveza izivivinyo ezingcono kakhulu ze-dumbbell ongazenzela phezulu, phansi, namaphakathi nomhlane.

I-Dumbbell Igobe Phezu Komugqa

Imigqa enezandla ezimbili ngokuvamile yenziwa ngebha. Nakuba lokho kuvivinya umzimba kusebenza, kukhona okubi; singakwazi ukuhlehlisa isigxobo size sithinte umzimba. Ukusebenzisa ama-dumbbell kusho ukuthi singakwazi ukugwedla ngobubanzi obuningi bokunyakaza, okungakhuphula ukusebenza kwemisipha. Ngaphezu kwalokho, ukusetshenziswa kwama-dumbbells kuqinisekisa ukuthi sisebenza zombili izingalo ngokulinganayo.

1. Bamba ama-dumbbell ezinhlangothini zakho ngokubambelela okungathathi hlangothi noma ngaphezulu kanye nokuma okubanzi kancane kunokuhlukana kobubanzi behlombe. Khona-ke sizoguqa amadolo njengoba siletha i-torso phansi (ngaphezulu nje kokufana) ngenkathi sigcina umhlane uqondile futhi umgogodla unenkontileka.
2. Sizogcina izindololwane ku-engeli engu-45 degrees ngokuphathelene nomzimba.
3. Sizodonsa ama-dumbbells phezulu futhi sidlule kancane ama-lats ngenkathi sidonsa imisipha yangemuva futhi sihogela.
4. Ngemuva kwalokho sizokwehlisa kancane ama-dumbbells ngenkathi sikhipha umoya endaweni yokuqala.

I-Dumbbell Yacht Row

Abaphakamisi abaningi bavame ukwenza i-Yates Row nge-barbell, kodwa isebenza kahle ngama-dumbbell. U-Doran Yates ungumdali walo msebenzi womugqa ogobekile, ohilela i-engeli engemuva elandelanayo, okuyenza ibe nobungane kancane kunemigqa egobile.

1. Sizobamba ama-dumbbells ngokubambelela (ngaphansi kwesandla) ngobubanzi behlombe.
2. Sizodonsa amahlombe ethu siye phansi nasemuva, sicindezele isisu sethu, sime izinyawo zethu zihlukane cishe ngobubanzi be-hip, futhi sigobise amadolo ethu kancane.
3. Ngaphandle kokuzungeza umhlane ongezansi, sizoncika phambili ukusuka ezinqulwini. Ama-dumbbells kufanele abe ngaphezu kobude bamadolo.
4. Sizogoba izingalo zethu futhi sidonse ibha phezulu futhi sibheke engxenyeni engenhla yesisu / i-sternum. Sizofaka izindololwane zethu ngenkathi sidonsa.
5. Sizocindezela amahlombe ethu sibuyele emuva futhi sindawonye kafushane, bese sehlisa ama-dumbbell, sigcine ukungezwani okuphakathi kanye nomgogodla ongathathi hlangothi.
6. Sizoma ngezansi kwe-rep ukuze silule kafushane ingemuva elingaphezulu.

ukugwedla ingalo eyodwa

Imigqa ye-dumbbell yengalo eyodwa iyirowu yakudala yangemuva. Sizosebenzisa ingalo eyodwa ukusekela umzimba ongaphezulu, singagxila ekusebenzeni ngemuva ngokunethezeka nokuphepha okuhlobene. Njengebhonasi eyengeziwe, sidinga i-dumbbell eyodwa kuphela kulo msebenzi.

1. Sizoqala nge-dumbbell esandleni noma phansi.
2. Sizobeka ingxenye engezansi yomlenze ekugcineni kwebhentshi futhi sizogcina umhlane uqondile endaweni ethambekele. Sizoqinisa isisu ngaphambi kokuphakamisa i-dumbbell.
3. Bese sizobamba i-dumbbell ngengalo eyodwa futhi siyisuse phansi.
4. Sizodonsa i-dumbbell phezulu futhi sidlule ama-lats futhi sinciphise imisipha yangemuva njengoba siphefumula.
5. Sizokhipha umoya futhi sehlise i-dumbbell endaweni yokuqala.

I-Oar ka-Kroc

Imigqa ye-Kroc iyinguqulo eyeqisayo yomugqa we-dumbbell yengalo eyodwa. Ngalokhu kuhluka, sisebenzisa isisindo esinzima kakhulu nemilenze kanye nomhlane ophansi ukuze usisize senze ama-reps. Nakuba lokhu kuwuhlobo lokukopela, kuwukuqina okunamandla kweqolo nobukhulu bokuzivocavoca.

1. Sizobamba i-dumbbell esindayo ngesandla esisodwa futhi sime izinyawo zethu zibe ububanzi bamahlombe zihlukene nolunye unyawo phambi kolunye.
2. Sizoncika phambili futhi sibeke isandla sokusekela ebhentshini elizinzile, i-dumbbell rack noma okufanayo. Amahlombe kufanele abe ngaphezu kwezinqulu. Umzimba wakho ongaphezulu kufanele ube ngama-degree angama-15 ukusuka phansi.
3. Sizocindezela isisu ukuze sizinzise umgogodla futhi sizodonsa amahlombe phansi futhi emuva.
4. Ukuqala ukunyakaza ngemilenze nezinqulu, sizodonsa i-dumbbell phezulu futhi sibheke eceleni kwesisu. Sizonciphisa ihlombe emuva ukuze sifinyeze ingxenye engenhla yomhlane ngangokunokwenzeka.
5. Sizokwehlisa isisindo, sivumele ihlombe ukuthi liguqukele phambili phansi kokuphindaphinda ngakunye.

I-Dumbbell Pendlay Row

Ngemigqa ye-Pendlay, siphumuza isisindo phansi phakathi kwama-reps, sinikeze ukubamba futhi sehlise ukuphumula kancane. Lokhu kufanele kusivumele ukuthi siphakamise izisindo ezisindayo noma senze ama-reps amaningi kunokugoba imigqa evamile. Singenza imigqa ye-dumbbell Pendlay sisebenzisa ama-dumbbell amabili noma ukuhambisa ingalo eyodwa ngesikhathi.

1. Sizoqala ngama-dumbbells phansi.
2. Njengoba amadolo egobile kancane, sizoncika phambili kusukela ezinqulwini kuze kube yilapho ingxenye engaphezulu yomzimba ihambisana nomhlabathi. Sizokwenza isiqiniseko sokuthi ingemuva eliphansi line-arch kancane futhi aliyindilinga. Bamba ibha ngokubambelela ngaphezulu, ivuleke kancane kunobubanzi behlombe. Sizofaka isilevu phakathi sinwebe intamo.
3. Sizocindezela isisu, sizohlanganisa amahlombe ehlombe futhi sizodonsa ama-dumbbells ngasesiswini. Ama-dumbbells kufanele athinte isisu. Umzimba ongaphezulu kufanele uhlale umile ngaso sonke isikhathi. Ngeke sisebenzise imilenze noma umhlane ophansi ukuze siphakamise isisindo.
4. Ngaphansi kokulawula, sizokwehlisa ama-dumbbell phansi futhi siyivumele ukuthi ithinte phansi.

I-Dumbbell Plank Row

Lona umsebenzi ongavamile osebenza umhlane wakho, ama-biceps, kanye nomgogodla ngesikhathi esifanayo. Kuyinselele impela, ngakho-ke akufanele sisheshe sithwale kanzima. Sidinga kuphela i-dumbbell nokunye okufana nesihlalo esiqinile, ibhentshi noma isitebhisi sokusekelwa, ngakho-ke kuwumsebenzi omuhle wokuzilolonga ekhaya.

1. Nge-dumbbell esandleni esisodwa, sizobeka esinye isandla ebhentshini. Sizohamba ngezinyawo ngaphandle nangemuva kuze kube imilenze nomzimba uqondile. Sizovumela isisindo silenga phansi. Sizoqinisa i-abs bese sidonsa amahlombe phansi nangemuva.
2. Ngaphandle kokusonta ama-hips noma amahlombe, sizodonsa i-dumbbell phezulu futhi sibheke ezimbanjeni. Sizokhuphuka ngezindololwane futhi sizogcina ingxenye engenhla yengalo eduze nohlangothi.
3. Sizokwelula ingalo siphinde.

I-Dumbbell Shrug

Ama-Dumbbell shrugs asebenza izicupho ezingaphezulu. Nakuba abanye abantu beqeqesha izicupho zabo ngamahlombe abo, empeleni bangaphezulu kwemisipha yangemuva. Singakwazi ukuphakamisa amahlombe nge-barbell, kodwa ama-dumbbell angasebenza ngendlela efanayo.

Asikho isidingo sokuhambisa amahlombe akho lapho uhlehla; gxila nje ekwenyukeni naphansi. Ukuzungezisa amahlombe kwandisa kuphela ukuguga nokudabuka emalungeni futhi akuwenzi lo msebenzi uphumelele.

dumbbell ukudonsa okuphezulu

I-dumbbell high pulldown iyisiphambano phakathi kwe-Romanian deadlift kanye nomugqa oqondile, okwenza kube umsebenzi omuhle we-dumbbell emuva womzimba ophansi osebenza nezicupho ezingaphezulu. Njengebhonasi, lo msebenzi muhle ekwakheni amandla aqhumayo, okwenza kube umnyakazo owusizo.

1. Sizobamba i-dumbbell esandleni ngasinye phambi kwamathanga. Izintende kufanele zibhekane nemilenze.
2. Sizogoba amadolo ethu kancane futhi, ngaphandle kokuzungeza umhlane wethu ophansi, sehlise izisindo zibe ngaphezu kwamadolo ethu.
3. Sizosukuma kakhulu futhi sisebenzise lo mfutho ukusiza ukushayela izisindo phezulu ngaphambi komzimba zifinyelele ukuphakama kwesifuba. Sizogcina izindololwane zibe ngaphezu kwezinga lezandla.
4. Sizokwehlisa ama-dumbbells.

I-Romanian Dumbbell Deadlift

Abantu abaningi benza ama-deadlift aseRomania ukuze basebenze ama-glutes nama-hamstrings. Kodwa-ke, lokhu kuvivinya umzimba futhi kuwumsebenzi osebenzayo ophansi. Singakwenza ngebha, kodwa ama-dumbbell ngokuvamile akhululekile.

1. Sizobamba i-dumbbell esandleni ngasinye phambi kwamathanga. Izintende kufanele zibhekane nemilenze.
2. Sizoguqa kancane amadolo futhi, ngaphandle kokugoba umhlane ophansi, sizophusha ama-hips emuva futhi sincike phambili. Sizokwehlisa izisindo kuze kufike phansi phambi kwemilenze njengoba ukuguquguquka kwethu kuvumela.
3. Sizobuyela ezinyaweni zethu futhi siphinde, siqaphele ukuncika phezulu.

Sawubona ngama-dumbbells

Ukusa kubizwa kanjalo ngoba uma sikusho kubukeka sengathi sikhothama sibingelele umuntu. Lo msebenzi uvame ukwenziwa nge-barbell, kodwa ukhululekile futhi uphumelela ngendlela efanayo uma kwenziwa nge-dumbbell eyodwa. Sawubona, isebenza emhlane ophansi, ama-glutes nama-hamstrings.

1. Sizobamba i-dumbbell eyodwa phambi kwesifuba. Sizoma izinyawo zethu zihlukene ngobubanzi be-hip, amadolo agobe kancane. Sizocindezela i-abs.
2. Ngaphandle kokuzungezisa umhlane wakho ophansi, phushela izinqulu zakho emuva futhi uncike phambili ngokuvumela ukuguquguquka.
3. Sizosukuma siphinde.

Buyela emuva ngama-dumbbells

Izimpukane ezibuyela emuva ziwukuzivocavoca okuhle kokuma okungcono. Ngokusebenzisa ama-delts angemuva, ama-trap aphakathi nendawo, nama-rhomboid, singasiza ukudonsa amahlombe ethu emuva futhi sihlehlise eminye yemiphumela yokuzingela phambili ngekhibhodi yekhompyutha usuku lonke.

1. Sizothatha ama-dumbbell amabili alula kuya kwamaphakathi.
2. Sizoguqa amadolo, cindezela i-torso futhi sincike kuze kube yilapho i-torso ingaphezulu kancane ihambisana nephansi, igcina ingemuva liyisicaba.
3. Ngokugoba kancane kwezindololwane, sizophakamisela izingalo zethu emaceleni phezulu ngangokunokwenzeka futhi sicindezele ama-deltoid ethu angemuva.
4. Sizokwehlisa kancane isisindo emuva bese siphinda.