Ibhande leqakala le-dumbbell
Incazelo emfushane:
Kuhle kakhulu ku-Toning nokuqinisa Imilenze Yakho - Iguqula ama-dumbbell abe yizinsimbi zamaqakala, leli bhande le-ankle likuvumela ukuthi wengeze kalula ukuvivinya umzimba okunesisindo ekusebenzeni komlenze wakho, uqondise amaqembu emisipha njengemisipha ye-gluteal, ama-hamstrings, ama-quadriceps, nama-hip flexors, ngokungeza isisindo ezinyaweni zakho. , ungenza kalula ukunyakaza okulingana nomshini nokunye okuningi.
Imininingwane Yomkhiqizo
Omaka bomkhiqizo
Leli bhande leqakala likuvumela ukuthi uphakamise ama-dumbbell ngezinyawo zakho kalula njengoba uphakamisa i-dumbbell ngezandla zakho.Ngokungeza isisindo ezinyaweni zakho, kukuvumela ukuthi usebenzise yonke imisipha yemilenze yakho, inqulu, namaqakala.Noma ngabe ungumthandi wokuqina kwekhaya, umsubathi oqeqeshiwe, umqeqeshi womuntu siqu, Indlela enhle yokusebenza imilenze ngokuvamile ibekelwe imishini.
I-Ramp Up At-Home Leg Workouts Intensity in Portable Way - Okunamathiselwe kwi-dumbbell ye-III-gen kunesisindo esilula, akuthathi noma yisiphi isikhala esengeziwe kuyenza ifanelekele izindawo zokuzivocavoca zasekhaya, abelaphi bomzimba, abaqeqeshi bomuntu siqu, abasubathi noma labo abasemkhathini. hamba.Enye indlela enhle kunemishini emikhulu efana ne-leg curl & nemishini yokwandisa, izinyawo zenkawu.Indlela ephathekayo yokwengeza isisindo ekusebenzeni komlenze wakho njengama-hamstring curls, ama-kickbacks, ama-fire hydrants, ama-clams.
Iqinile, Ivikelekile, Inethezekile, futhi kulula ukuyisebenzisa.Idizayinelwe umqeqeshi wokubuyisela esimweni esikahle, eyenziwe ngezinto ezifanayo njengebhande lesihlalo semoto elinokuthungwa okuqinisiwe, leli bhande leqakala lingakwazi ukubamba i-dumbbell engu-100 lbs yokuphakamisa umlenze noma ukulengiswa kwebha enesisindo (noma umkhawulo wama-lbs angu-50 wama-hamstring curls noma ukukhahlela kwezimbongolo).Kulula kakhulu ukuyisebenzisa, kulula ukushintsha izisindo ezinyaweni.Kuyise kumndeni wakho, umngane noma abathandi bejimu njengesipho esihle, sikholwa ukuthi bazosithanda.
Iphelele Kwabaqalayo kuya ezinhlelweni - izisindo ze-ankle eziguquguqukayo zikuvumela ukuthi uguqule izisindo kalula eqakaleni lakho, ivula isethi entsha yamathuba okuzivocavoca umzimba okuphansi, ungayengeza nasemabhendi e-glute ukuze uthole ukumelana okwengeziwe, wengeze amanye amathuba okwandisa. uhlelo lwakho lokusebenza.Awekho amandla okwenza i-torque ne-shear ejoyintini ledolo njengemishini yokwelula imilenze yendabuko, engavuni idolo, akwenzeki nje ngebhande lethu leqakala, ngeke uzizwe ungakhululekile emadolweni akho. Ikusiza ukuthi ululame noma unciphise ingozi yokulimala, ikhulula ubuhlungu.
Uyakuthanda ukusebenza ekhaya kodwa ukulinganiselwa kwesikhala nesabelomali kukwenza ube inselele ukwenza izivivinyo zemilenze yokuzihlukanisa?Uhlala efulethini elinendawo yokuzivocavoca engenawo ukukhethwa okukhulu kwemishini?Uziqeqesha ngokulimala ongakwazi ukusebenzisa ama-barbell alayishiwe ukuzivocavoca umzimba ophansi?Noma wenza isimiso sokuvuselela umlenze ekhaya futhi udinga isisindo onyaweni lwakho?
Le bhande leqakala liguqula ama-dumbbell akho abe yimishini yokuphakamisa isisindo ezinyaweni zakho, okukuvumela ukuthi uphakamise i-dumbbell ngonyawo lwakho kalula njengoba uyiphakamisa ngesandla sakho.Ngokungeza isisindo ezinyaweni zakho, kukuvumela ukuthi usebenzise yonke imisipha yemilenze yakho, inqulu, namaqakala.Noma ngabe ungumthandi wokuqina kwekhaya, umsubathi oqeqeshiwe, umqeqeshi womuntu siqu, kuyisengezo esihle kakhulu ekuzilolongeni kwakho kwemilenze.
Iphakheji ifaka:
2 iphakethe lebhande le-nylon eqakaleni (hhayi i-dumbbell).
Thuthukisa amandla nokukhuthazela kwemisipha yakho.
Ukuzivocavoca okuhle kokuvimbela nokuvuselela ama-shin splints
Ibhande ngalinye lokuqeqesha lingasetshenziselwa umkhawulo wamakhilogremu angu-11 wesisindo se-dumbbell.
Sicela ukhethe isisindo esifanele sama-dumbbell ukuze ugweme ukulimaza izinyawo zakho.
