Kettlebell: ukuhlola ngokuningiliziwe
Ngokungafani nezimbongolo, lapho isisindo silinganiselwe khona, ngesikhathi sokulayishwa ngezisindo umthwalo uhamba ngendlela engavamile. Lapho uhamba, izingalo zikhona endaweni ethile phakathi kwesibambo, ngakho-ke kude nendawo enkulu kunazo zonke ze-dumbbell. Ngakho-ke, uma wenza umzimba, kufanele wenze imizamo ephakeme yokuphakamisa isisindo. Isibambo siyindawo esetshenzisiwe kakhulu yokubamba. Ukubambelela kulo, ungakwazi ukushintshanisa isisindo noma ukuyishintsha kusuka kwesinye isandla kuya kwesinye.
Izigxobo
Indawo yezandla esisisindo ingashintshwa, ikakhulukazi uma ubambelela. Isisekelo, noma isisekelo, yingxenye enkulu kunazozonke ze-dumbbell. Ukunakekela kule ndawo, unikeza ukuzinza okukhulu. Ukuqeqesha nanoma yikuphi "umthwalo", kungakhathaliseki ukuthi izisindo, izimbumbulu noma ama-barbells - zigcwele ukulimala. Ngakho-ke, udinga ukulandela imithetho eyisisekelo yokuphepha. Yima ngokuqondile. Gcina amahlombe akho emuva bese uzama ukuphakamisa. Sula isisu. Ngaphambi kokuba uqale ukunyakaza ngalunye, izihluthulelo zinamandla kakhulu. Zama ukuzigcina kule ndawo kulo lonke umsebenzi. Ungabambeli umoya wakho. Lawula ukunyakaza. Hambisa ngokwemigomo, hhayi ukuphonsa isisindo.
Ngaphambi Kokuqala
Yonke inkimbinkimbi iqukethe ukufudumala (izivivinyo zokuqala ezintathu) nokunyakaza okuyisisekelo. Ukuqeqeshwa okufutshane kungenziwa nsuku zonke, futhi ukuqeqeshwa okuyinhloko kungama-2 ngesonto. Uzodinga: isisindo esingu 4 kg newashi ukubeka isikhathi sokusebenza.
Semi-squats
Thatha isibhamu ngezandla zombili bese uyifaka ezingeni lesifuba, faka izinyawo zakho ububanzi bamahlombe. Ngokugcizelela izithende, wehla, njengokungathi uzohlala esihlalweni. Bese uqondisa futhi. Phinda ukuvivinya umzimba imizuzwana engu-40. (cishe ama-sit-ups angu-40), ungashintshi isikhundla sezandla zakho.
Umjikelezo
Thatha isisindo sakho ngakwesokunxele sakho, futhi emva kokuqhuba ukunyakaza okuyisigungu, uholele ngemuva kwakho. Phonsa isisindo kusuka ngakwesobunxele kuya kwesokudla bese uqhubeka nokuhamba kwe-counter-clockwise, ukushintsha isisindo kusuka kwesinye isandla kuya kwesinye. Yenza lo msebenzi imizuzwana engu-20, bese ushintsha isiqondiso.
Ukushintshaniswa
Shintsha isisindo kusuka phezulu kuya phansi bese usiqonda ngezandla zombili, zidonsa phezu kwekhanda lakho. Yenza ukujikeleza kwesiyingi ngakwesokunxele kwendawo. Yenza umsebenzi wokusebenzisa imizuzwana engu-20, bese ushintsha isiqondiso. Beka imilenze yakho ngokubanzi, thatha isisindo ezandleni zombili bese ubamba phansi, phakathi kwezinyathelo zakho; ukuhlala kwesiqingatha. Bese ulungisa, uqhubekele phambili emaceleni ngamandla, futhi welula izingalo zakho ne-dumbbell phambi kwakho. Ukuyeka isisindo, uhlale phansi ngesikhathi esifanayo. Phinda izinyathelo ezinjalo ze-oscillatory ngamaminithi angu-1. (ama-stroke angama-25). Ngemuva kwalokho, zenze ngesandla esisodwa, uguqule isidumbu esisuka kwesinye isandla kuya kwesinye, futhi phezulu kwesifo. Lokhu kuzothatha enye iminithi engu-1. (ukuphindaphinda cishe okungu-44). Thatha isisindo esincane. Thatha isigumbulu ngakwesobunxele, bese ubeka unyawo lwakho phambili, olufanele - ngemuva. Ukuguqa ngamadolo, uphonsa phansi bese ususa isisindo ukusuka kwesobunxele kuya kwesokudla, ubambe phansi kwebanga lomlenze wangaphambili. Bese usukuma uphinde ususe isisindo sakho ngakwesokunxele sakho, kodwa manje ukwenze ngaphezu komlenze wakho. Qhubeka ngomoya ofanayo imizuzwana engu-30. (ukuphindaphinda okungaba ngu-18), shintsha ukuqondiswa kokunyakaza kwezingalo futhi wenze okufanayo kwamanye amasekhondi angu-30. Phinda usebenze ngomunye umlenze. Dlulisa isisindo esandleni esisodwa kwesinye kuphela endaweni ephansi, ngaphansi kwezinyawo. Ingaphezulu yomzimba ivuliwe ukuze ibheke ngakwesokudla. Ngesikhathi esifanayo, wehlisa izingalo zakho ezingeni lamahlombe, isisindo ngesikhathi esisodwa - ezinsikeni. Bese uvula umzimba endaweni yayo yasekuqaleni, futhi uphakamise izandla zakho phezulu. Phinda umsebenzo ngakwesobunxele. Okunye izinhlangothi ngomzuzu owodwa (cishe ukuphindaphinda okungu-20). Ungabeki izandla zakho phezulu, kodwa uzigcine ezingeni lesifuba ngaso sonke isikhathi. Hlelela ngakwesobunxele, uphonsa isisindo phansi emlenzeni ophansi. Cabanga ukuthi ume phakathi kwama-glass ozimele ezimbili, - zama ukuwa phambili noma emuva. Buyela kancane kancane esikhundleni sokuma. Yenza lo msebenzi iminyaka engu-1. (ukuphindaphinda okungaba ngu-20). Shintsha uhlangothi.
Beka izinyawo zakho ngokubanzi, thatha isisindo ngezandla zombili bese uzibeka phansi. Hlala phansi, ke, ucindezela ezithende, uqondise. Ukusebenzisa ukujula okudalwe ukuhamba kwezinyathelo, phakamisa isisindo. Lapho izingalo zikhona ezingeni lesifuba, isundu esungeze izisindo zomzimba. Bese uyiphakamisa ikhanda lakho bese ubuyela esimweni sayo sokuqala. Yenza lo msebenzi iminyaka engu-1. (ukuphindaphinda okungaba ngu-20). Ungaphakamisi isisindo ngaphezu kwekhanda lakho.