Dumbbell Workout Plan

Thuthukisa amandla omzimba ophelele futhi wakhe isisindo semisipha esiphezulu ngesethi elula yama-dumbbell. Ukuqeqeshwa kwe-Dumbbell kungaba yingxenye ebalulekile yohambo lwanoma yimuphi umphakamisi. Bangakusiza wengeze izicubu zomzimba, bakhulise ukusebenzisana, balungise ukungalingani kwemisipha, futhi bakusize uthole amandla.

Uma kuziwa ekuzilolongeni kokuqinisa imisipha, gxila ezintweni ezifana nesisindo samahhala nokuzivocavoca umzimba okufana nama-push-up, ama-squats namaphaphu. Ukusebenza kwakho kwamasonto onke kufanele kuhilele yonke imisipha emikhulu emzimbeni wakho. Ungenzi iphutha lokugxila kuphela "emisipha yasogwini" ongayibona esibukweni. Udinga ukuqeqesha umzimba wakho wonke, futhi udinga ngempela ukubekela inselele imisipha yakho kungakhathaliseki ukuthi wenzani.

Sengeze izivivinyo ezivame kakhulu ukwakha imisipha ngokuqhubekayo nangokuphephile ukuze sikwenze ekhaya noma ejimini. Abaqeqeshi abaningi bomuntu siqu bazobeka phambili i-dumbbell noma ukuzivocavoca kwesisindo samahhala ngoba bavumela ukuqeqeshwa okusebenzayo okwengeziwe. Ngamanye amazwi, bavumela inkululeko yokuhamba elingisa ngokuseduze izenzo zangempela zokuphila.

Uhlelo lokusebenza luqukethe izinhlelo zokujima ezingaphezu kuka-15 ezakhiwe ochwepheshe bokuqina bomkhakha abaqinisekisiwe. Uhlelo ngalunye luqukethe amashejuli okuzivocavoca amasonto onke futhi ubunzima buzokhula isonto ngalinye. Ngalokho kusebenza okuningi okuguquguqukayo singanikeza izinhlelo zabaqalayo nezinga eliphakathi. Size sibe nezinhlelo zokuzivocavoca ezigxile ensimbini eyodwa nje eyisimungulu. Ibhentshi alidingeki ezinhlelweni eziningi.

Ngohlelo olubanzi "lweMisebenzi Yosuku" (WODs) usengasebenzisa lolu hlelo lokusebenza ngaphandle kokulandela uhlelo lokujima. Futhi ngezinselele zethu zokufaneleka ezisebenzayo uzophusha futhi uzikhuthaze ukuthi ube yinguqulo yakho engcono kakhulu, enempilo kunazo zonke.

Izincomo zokuqeqesha isisindo azihlukani phakathi kwabesilisa nabesifazane. Nokho, amadoda angase abe nokusabela okuhluke kancane ekuqeqesheni amandla kunabesifazane. Nakuba abesifazane nabesilisa bobabili bethola ukwanda kwamandla emisipha ekuphenduleni ukuqeqeshwa kwesisindo, amadoda ngokuvamile athola izinzuzo ezinkulu zemisipha.

Ukugcina isethi ekhaya kuwumgomo ophelele womshwalense ngokumelene nokujima okugejiwe. Azosekela ukulungiswa kanye nokuqhubekela phambili uma ungakwazi ukufika ejimini. Eqinisweni, ukujima okuhle kungase kube yilokho kanye okudingayo ukuze ugcine izinzuzo ziyeza, ngisho noma ukwazi ukufinyelela ejimini enkulu. Izinhlelo zethu zokujima zinamaviki angu-4 kuya kwangu-8 ubude futhi zakhiwe futhi zavivinywa ukuze kwakhiwe imisipha kanye nomzimba omuhle onama-dumbbell kuphela.