Inkqubo ye- ukuzilolonga ngokomzimba Benza umsebenzi wezihlunu ube nzima ngakumbi, ngokongeza ubunzima okanye ukumelana nentshukumo. Banokuhlala besebenzisa umthwalo ophathekayo njengesixhobo esinokubakho, ngenxa yoko umthambo awusayi kuhlala ufana nomenzi.
Ngokwesiqhelo a yesiqhelo ngexesha, apho inani lothotho kunye nokuphindaphindeka lonyuka de umthamo wamandla ulawulwe ngokulula, emva koko umzimba ulungiselelwe isiqhelo semfuno enkulu ngokobunzima.
Uninzi lwabantu abenza imithambo yamandla bahlala besebenzisa iintlobo ezimbini ezahlukeneyo: dumbbells kwaye i oomatshini bokwakha umzimba. Eyangaphambili ihlala ivumela ukusebenza kweqela lezihlunu ngaxeshanye, ngelixa elokugqibela linceda ekusebenzeni umsipha othile wedwa.
Bona kwakho:
- Ukuzolula imithambo
- Ukuzivocavoca umzimba
- Ukuzilolonga
- Ibhalansi kunye nokulungelelanisa imithambo
Zonke iimbaleki kufuneka zikhulise amandla azo omzimba, nokuba sele kufikwa kwezemidlalo apho kungekho kunxibelelana komzimba, njengokuprinta: kule meko, kubalulekile ukomeleza amandla emilenze.
Inkqubo ye- ukusebenzisa amandla Ziyimfuneko kubo bobabini iimbaleki kunye nabantu abafuna ukugcina inqanaba labo lempilo, okanye baliphucule kwimeko yokufumana ukuswela: ukutyeba, umzekelo, kuthintelwe kwaye kunyangwe ngolu hlobo lokuzilolonga, kunye nokuzilolonga ngentliziyo.
Abantu abaphilileyo, emva kokuba benziwe uhlobo oluthile lomsebenzi okanye ukugula, bahlala becetyiswa zuza amandla ngokwenza imithambo yolu hlobo, ekufuneka iqale ukusuka kumthwalo ophantsi kakhulu, nokuba ubuncinci okanye zero. Xa kuziwa kubantwana okanye kubantu abancinci, abasaphucula izihlunu zabo, kubaluleke kakhulu ukuba umthwalo womthambo awonelanga ngokwaneleyo ukuze umzimba ugcwale kwaye ukukhula okuqhelekileyo komzimba kuguqulwe.
Inkqubo ye- uphuhliso bhetyebhetye ngokudibeneyo, ukukhula kwamandla eetoni kunye nesiqu, ukukhula kwezihlunu ezizinzileyo, kunye nophuhliso olunamacandelo amaninzi luphando olwenziwa ngamandla omzimba kunye nokuzilolonga.
- IBarbell curl: phakamisa i-barbell esinqeni iye esifubeni, iingalo zigobile.
- Isikwere: Imilenze yahlulwe kwaye yehliswa, igobe idolo ngelixa iingalo zoluliwe kude kube sezinqeni zikwinqanaba lamadolo.
- Ukuphakama kwendawo: Iyafana ne squat, kodwa xa uphakamisa umlenze omnye wolulelwe ecaleni.
- Izandiso zePulley Triceps: Nge-triceps, ibha inyuswa ide ichukumise umphambili wamathanga, kwaye kude kube kude neengalo zandiswa ngokupheleleyo.
- Umatshini wokushicilela weBench: Ulele kwibhentshi ethe tyaba, iinyawo zakho ziphumle phantsi, ubambe ibar kwaye uyinyuse ukuze uchukumise isifuba sakho.
- Ukuphakamisa igxalaba: I-dumbbell ibanjwe kwisandla ngasinye, kwaye amagxa atshutshisiwe ukuzithoba.
- Ubunzima obufileyo: Ibha ithathwa phantsi, kwaye iyaqhutywa kubude bamathanga. Oku kuthetha ukuba ubunzima busemhlabeni kwindawo yokuqala.
- Ukucoca: Imilenze yahlulwe, kwaye yehliswa iguqulela omabini amadolo emva koko ibuye.
- Uhleli phantsi uDumbbell Press: I-dumbbell ibanjwe kwisandla ngasinye, kwaye bayaphakama bade badibane ngaphezulu kwentloko.
- Ukutsala iipetsBeka izandla zakho kwimivalo elungisiweyo, kwaye wehle ngendlela yokuhamba uye kwelona nqanaba liphantsi.
- Ukuhlala kucinezelwe ii-pecs: Ukuhlala kumatshini, uzityhalela phambili ngokwenza imithambo.
- Imali: Ngezandla zokuphumla kwinqwelomoya, kwaye umzimba ubanjwe emoyeni, zitshintshe iingalo ukuthoba umzimba.
- Iqanda le-Dumbbell: Ukulala kwibhentshi ethe tyaba, yenza intshukumo ye-oval kunye ne-dumbbells ukuze usebenzise amagxa.
- Ukongezwa okungasemva kwee-biceps: Bamba i-dumbbells ezimbini kwaye wandise iingalo zakho umva, uhambisa kuphela iingalo zakho.
- Ukutsala ii-bicepsUkuphakamisa umzimba oxhaswayo kwibar ephezulu ethe tyaba.
