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Bamba iseti yeedumbbells, kuba sinomsebenzi wokugqibela wokulwa namanqatha akho kwaye uqiniseke ukuba uphumelele.Eyona ndlela ilungileyo yokutyhala umzimba wakho ukuba usebenze nzima kwaye utshise amanqatha wonke kukwenza uthotho lwemithambo ubuyela umva kwisekethe, esiya kukuhamba ngayo apha ngezantsi.Ukugcina izinto zilula kwaye zisebenza, unokwenza nje ngeseti yeedumbbells.
Ukuba ujonge ukulahlekelwa ngamanqatha kunye nokuchitheka kwesisu ngokulungileyo, ke zama le dumbbell circuit.Yenza iiseti ezintathu zale mithambo ilandelayo ubuyele ngasemva.
1. IiDumbbell Squats
umfazi owenza iidumbbell squats
Bamba i-dumbbell esandleni ngasinye kwii-squats ze-dumbbell.Yima ubude, kwaye uqinisekise ukuba iinyawo zakho zibekwe kancinane ngaphandle kwegxalaba lakho.Emva koko, tyhala isinqe sakho ngasemva, kwaye wehlise umzimba wakho kwi-squat, lonke ngelixa ugcina umbindi oqinileyo.Nje ukuba ufikelele kwindawo echanekileyo, iidumbbells kufuneka zibe ngaphantsi kwee-shins zakho.Emva koko, nyusa izithende zakho de ubuyele kwindawo yokuqala.Yenza iiseti ezintathu ze-10 reps.
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2. IiRowu zeDumbbell ezigobileyo
umqolo we-dumbbell ogobileyo
Lo msebenzi ukwenze ukuba uqale ngeenyawo zakho ukuqelelana ngokobubanzi bamagxa.Jika isinqe sakho ngasemva, kwaye ugobe i-torso yakho phambili ukuze ufezekise i-angle ye-45-degree.Yenza kusebenze izihlunu zakho eziphambili njengoko ukrola iidumbbells ukuya esinqeni sakho, ucinezela iilats zakho ukugqiba intshukumo.Yomeleza ngokupheleleyo iingalo zakho phambi kokuba wenze irep elandelayo.Yenza iiseti ezintathu ze-10 reps.
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I-Single-Arm Dumbbell Snatch
dumbbell ukuhlutha umthambo ukulahla amanqatha rolls
Beka iinyawo zakho kumgama wegxalaba lakho, kwaye ubeke i-dumbbell emgangathweni phakathi kwabo.Squat phantsi ukuze ubambe i-dumbbell ngengalo enye, ngelixa ugcina isifuba sakho siside.Emva koko, qhuma umva kunye nobunzima ngokutyhala izithende zakho kwaye ufumane amandla emilenzeni yakho.Tsala ngengqiniba yakho phezulu ujonge ebusweni bakho.Nje ukuba ifikelele kwinqanaba lobuso, bethelela ubunzima, uyitshixe ngaphandle kwentloko yakho.Emva koko, ukunciphisa ubunzima phantsi kolawulo kumgangatho, wenze zonke ii-reps ezimiselweyo ngaphambi kokuba utshintshele kwenye ingalo.Gqibezela iiseti ezintathu zeereps ezisibhozo kwingalo nganye.
I-Front Foot ephakanyisiweyo i-Slit Squat
iklasi fitness kunye dumbbells
Okokugqibela kodwa kuncinci, sinonyawo lwangaphambili oluphakanyisiweyo lwe-squat.Beka umlenze wakho wokusebenza kwiqonga lokunyusela okanye kwindawo ephakamileyo eyomeleleyo.Ngezantsi kwi-squat eqhekezayo de idolo lakho elingasemva lithinte umhlaba.Fumana ukolula okuhle kwi-hip yomlenze wakho ongasemva, uze utyhale isithende sakho sangaphambili ukuze uphakame.Yenza iiseti ezintathu ze-10 reps kumlenze ngamnye.
Ixesha lokuposa: Dec-03-2022