Amagxa anamandla kwaye amile zisoloko zinqweneleka. Kodwa ukuphumeza ezo kufuna umgudu othile kuthi. Nazi ezinye ukuzilolonga kwamagxa okunokwenziwa lula ekhaya - abanako ukwenza amagxa akho abonakale ethoni kwaye e-sexy, kodwa anokukunceda ukuba ulahle iingxaki ezinxulumene namagxa.
Nye. Ngaba singakwazi ukwenza iMisebenzi yamagxa ekhaya ngeeDumbbells?
Mbini. Ngaba singakwazi ukwenza uMsebenzi waMagxa eKhaya ngeeKettlebells?
3. Ngaba zikho naziphi na ii-Asanas ezinokuthi zithathelwe ingqalelo njengeZisebenzayo zokuSebenza kwamagxa?
Isine. Ii-FAQ: Olunye Iindidi zokuSebenza kwamagxa Ekhaya
1. Ngaba singenza ukuSebenza kwamagxa eKhaya ngeeDumbbells?
Kakade ke, sinako. Apha zi ukuzilolonga okulula kodwa okusebenzayo kwamagxa ukuba ungayenza ngexesha ukuhlala ekhaya ngexesha lokuvalwa :
Izangqa zeArm zeDumbbell: Oku kulungile kulula ukwenza umthambo wegxalaba . Yima nkqo imilenze yakho iqelelene ububanzi begxalaba. Yandisa iingalo zakho, zihambelana nomhlaba, kwaye iintendelezo kufuneka zijonge phantsi. Bamba i-dumbbell esandleni ngasinye. Qala nge-kilogram enye okanye ezimbini. Ngoku qalisa ukujikeleza zombini iingalo kunye needumbbells - ngasekunene kunye ne-anti-clockwise. Yenza iireps ezili-12 kwicala ngalinye.
I-Neutral Grip Shoulder Press: Oku kunokuba nzima kakhulu ukuzilolonga kwamagxa okusebenzayo oko ngokwenene zomeleze iingalo zakho eziphezulu kunye namagxa. Yima nkqo imilenze yakho iqelelene ububanzi begxalaba. Bamba i-dumbbell esandleni ngasinye - fumana ubunzima okhululekile kubo. Zisa iingalo zakho kanye phambi kwesifuba sakho ngelixa ii-dumbbells ziya kuba phantsi kwesilevu sakho. Ngoku tyhala zombini iingalo zakho phezulu kwaye ubambe umzuzwana okanye njalo. Emva koko wehlise ngokucothayo kwindawo efanayo. Phinda 10 amaxesha.
Arnold Press: Ngoku oku kukwahluka kwe ukungathathi hlangothi ukubamba igxalaba ukuzilolonga ekhankanywe ngasentla. Yima nkqo imilenze yakho iqelelene ububanzi begxalaba. Bamba i-dumbbell esandleni ngasinye - fumana ubunzima okhululekile kubo. Zisa iingalo zakho kanye phambi kwesifuba sakho ngelixa ii-dumbbells ziya kuba ngqo ngaphantsi kwesilevu sakho. Ngoku vula iingqiniba zakho ecaleni uze ubeke izandla zakho phezu kwentloko yakho. Kwaye emva koko ubuyele kwindawo yokuqala. Yenza oku ngamaxesha e-10.
Ukuqhuba ngeMoto: Le yenye into ukuzilolonga egxalabeni elula . Yima nkqo iinyawo zakho zibe phantsi kwamagxa akho. Yandisa iingalo zakho phambili kwaye ubambe i-dumbbell ngezandla zombini. Ngoku qala ukujikelezisa i-dumbbell ngendlela yokuba kubonakale ngathi uqhuba imoto. Ngenxa yoko, igama. Yenza oku ubuncinane imizuzwana engama-40. Phinda kahlanu.
Ingcebiso: Qala nge-dumbbell ene-kg, ukuba uyazenza ezi ukuzilolonga kwamagxa okokuqala . Kwaye ke unyuse kancinci kancinci.
2. Ngaba Singenza Ukuzilolonga Kwamagxa Ekhaya NgeeKettlebells?
Ii-kettlebells zinokuphucula kakhulu ukusebenza kwamagxa. Nazi ezinye lula ukwenza umthambo wamagxa :
IHalo yamagxa: Oku kunokuba ligxalaba elikhulu ukuzilolonga kwabaqalayo . Yima nkqo neenyawo zakho ziqelelene. Gcina umqolo wakho umile. Phefumla ngokuqhelekileyo. Thatha kettlebell kwizandla zozibini zijonge phantsi - ukuze ubambelele ngakumbi, bamba intsimbi kufuphi neekona ze-L. Zinzise. Ngoku jikelisa i-kettlebell entloko yakho ngendlela yewotshi kunye necala elichasene newotshi. Nceda ulumke, ngelixa ujikelezisa isixhobo entloko yakho - ungazonzakalisi. Yenza oku amaxesha ali-10. Emva koko jongana nolunye ulwalathiso kwaye uphinde uphinde i-halo ngamaxesha angama-10 ngaphezulu. Iingcali zithi oku Ukuzilolonga nge-kettlebell kunokomeleza amagxa akho kunye neengalo.
Ukucoca ngengalo enye/ushicilelo lomkhosi: KUYA igxalaba ukuzilolonga elula oko kunokwenziwa ekhaya. Yima iinyawo zakho zibe ububanzi bamagxa. Goba ukuphakamisa i-kettlebell ukusuka emhlabeni ukuya esifubeni sakho. Yenza i-rack - ngamanye amazwi, yizisa i-kettlebell ngesandla esinye kufuphi nesifuba sakho ukuze uxinzelelo luphelele kwi-forearm yakho kwaye udibanise kwingqiniba yakho ecaleni lakho. Gcina enye ingalo ikhululekile kwaye iqinile. Bamba le ndawo imizuzwana embalwa kwaye emva koko uphakamise i-kettlebell ngaphezulu kwentloko yakho ngengalo yakho. Kwaye emva koko uyibuyisele esifubeni sakho kwaye emva koko emhlabeni kwakhona. Gxuma iinyawo zakho ngamandla emhlabeni kwaye gcina zonke izihlunu emzimbeni wakho ziqinile ngelixa usenza le ingalo enye icocekile. Phinda oku ngenye ingalo. Ukuphindaphinda okulishumi kwingalo nganye kufuneka kwanele ekuqaleni.
Ingcebiso: Ukuba usebenzisa iikettlebells okokuqala, qala nge-4-kg enye. Qhagamshelana nomqeqeshi wakho wokomelela ukuba kunokwenzeka.
3. Ngaba kukho naziphi na ii-Asanas ezinokuthi zithathelwe ingqalelo njengeziSebenzi ezisebenzayo zamagxa?
Ukuba uneengxaki ezifana negxalaba elinomkhenkce, ezi asanas zilandelayo zinokuza luncedo njenge ukuzilolonga kwamagxa okusebenzayo :
I-Dhanurasana (IsiBowli seSaphetha): Lala ngesisu, iinyawo ziqelelene ngobubanzi be-hip. Yolula iingalo zakho ngasemva, phefumlela ngaphakathi kwaye ubambe amaqatha akho njengoko uphakamisa imilenze yakho. Umzimba wakho kufuneka ujongeke njengesaphetha esigobileyo. Bamba le pose imizuzwana eyi-15, uthatha umoya omde, uze ubuyisele imilenze yakho kunye nesifuba phantsi.
Ustrasana: Guqa kweyakho i-yoga mat , iintende zakho zijonge eluphahleni. Kancinci ugobe umva, uphefumlele ngaphakathi, kwaye uzame ukubamba iinyawo zakho, ugcine iingalo zakho zithe tye. Musa ukolula kakhulu kwaye wenzekalise umqolo wakho. Bamba le ndawo kangangezihlandlo ezimbalwa kwaye emva koko ubuyele kancinci kwindawo yokuqala.
Purvottanasana: Oku umva ukuma kweplanga inokuba a ukuzilolonga okukhulu kwamagxa . Hlala emethini yolulele imilenze yakho phambili. Yolula iingalo zakho ngasemva emgangathweni. Ukuphefumlela ngaphakathi, phakamisa iimpundu zakho ngelixa ugcina iingalo zakho kunye nemilenze ngqo. Bamba imizuzwana embalwa kwaye ukuphefumla kuzisa iimpundu zakho emhlabeni. Amagxa akho, iingalo kunye nemilenze akufanele igobe.
Ingcebiso: Sukuzama ezi zinto ngaphandle kokubonisana nomqeqeshi weyoga kuqala.
Ii-FAQ: Ezinye Iintlobo zokuSebenza kwamagxa Ekhaya
Q. Ngaba iiplanga zengqiniba zinokuthathwa njengokuzilolonga kwamagxa?
KUYA. Iiplanga ze-elbow azikwazi kuphela yomeleza i-abs yakho kodwa inokunceda amagxa akho abonakale omelele kwaye amile. Ngena kwindawo yeplanga - ngqengqa phantsi, ujonge emgangathweni emva koko utyhale umzimba wakho uphumle uphumle kwiingqiniba neenzwane zakho. Gcina umzimba wakho uthe tye kwaye ubambe le ndawo malunga nemizuzwana engama-30. Kancinci ukukala ukuya kumzuzu omnye. Phinda kathathu.
UMBUZO
KUYA. Iipushups ngokungathandabuzekiyo ezinye ze ezona ndlela zidumileyo zokuzilolonga ekhaya oko kunokukunceda uqinise imisipha yakho engundoqo kunye nomzimba ophezulu. Ngamanye amazwi, zinkulu njenge ukuzilolonga emagxeni . Khumbula nje ukuba kufuneka uzenze ngokufanelekileyo. Gcina la manqaku engqondweni ngelixa usenza i-pushups ekhaya:
- Musa ukuphakamisa isinqe sakho phezulu kakhulu
- Ngalo lonke ixesha uqala ii-push-ups zakho ukusuka emhlabeni
- Gcina umqolo wakho uthe tye
- Iingalo kufuneka zibe ngaphezu kobubanzi bamagxa ngokuhlukana
- Intloko yakho kufuneka ihambelane nomzimba wakho
