Amafutha omzimba anemisebenzi eminingi, eholayo iwukufihla futhi idedele amandla, ngokusho kweWebMD.Ukungabi nokwanele noma ukupakisha amafutha amaningi emzimbeni kungaba yingozi enkulu empilweni.Ngokwesibonelo, amafutha e-visceral—amafutha angaphakathi esiswini sakho—ahlotshaniswa nesifuba somoya, ukuwohloka komqondo, isifo senhliziyo, nomdlavuza.Ngisho nezindaba ezingezinhle kangako?Amafutha e-Visceral ayanda njengoba ukhula futhi kunzima kakhulu ukuwakhipha.Hhawu.Kodwa ngokulandela imikhuba efanele enempilo, ungasusa ama-fat rolls futhi wenze umzimba wakho ube sesimweni.Silapha ukusiza!
Bamba isethi yama-dumbbell, ngoba sinokujima okuphezulu kakhulu ukulwa nama-fat rolls akho futhi uqiniseke ukuthi uphuma phambili.Indlela enhle yokuphusha umzimba wakho ukuthi usebenze ngokuzikhandla futhi ushise amafutha wonke iwukwenza uchungechunge lwezivivinyo sibuyele emuva kuyisekhethi, esizokuhambisa ngayo ngezansi.Ukuze ugcine izinto zilula futhi zisebenza ngempumelelo, ungenza kanjalo ngesethi nje yama-dumbbells.
Uma ubheke ukulahlekelwa ama-fat rolls kanye nokuchitheka kwesisu kube kuhle, zama lokhu kujikeleza kwe-dumbbell.Yenza amasethi amathathu ezivivinyo ezilandelayo emuva emuva.
1. Ama-Dumbbell Squats
owesifazane owenza ama-dumbbell squats
Bamba i-dumbbell esandleni ngasinye ukuze uthole ama-dumbbell squats.Yima mude, futhi uqiniseke ukuthi izinyawo zakho zibekwe kancane ngaphandle kwesikhala sakho sehlombe.Okulandelayo, phushela izinqulu zakho emuva, futhi wehlise umzimba wakho ungene ku-squat, konke ngenkathi ugcina umgogodla oqinile.Uma usufike endaweni efanele, ama-dumbbells kufanele abe ngaphansi kwezinqe zakho.Bese, phushela phezulu ngezithende zakho uze ubuyele endaweni yokuqala.Yenza amasethi amathathu we-10 reps.
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2. Imigqa Yedumbbell Egobile
umsebenzi werowu ye-dumbbell egobile
Lesi senzo sikuvumela ukuthi uqale ngokuhlukana kwezinyawo zakho ububanzi behlombe.Hlehlisa ama-hips akho emuva, bese ugobisa i-torso yakho phambili ukuze ufinyelele i-engeli engama-degree angu-45.Yenza kusebenze imisipha yakho eyinhloko njengoba ugwedla ama-dumbbell uya ezinqulwini zakho, ucindezela ama-lats akho ukuze uqedele ukunyakaza.Qinisa izingalo zakho ngokuphelele ngaphambi kokwenza i-rep elandelayo.Yenza amasethi amathathu we-10 reps.
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I-Single-Arm Dumbbell Snatch
i-dumbbell snatch umsebenzi wokuqeda ama-fat rolls
Misa izinyawo zakho ibanga le-shoulder span, bese ubeka i-dumbbell phansi phakathi kwazo.Gxumela phansi ukuze ubambe i-dumbbell ngengalo eyodwa, sonke ngenkathi ugcine isifuba sakho sinde.Bese, qhuma uhlehle ngesisindo ngokuphusha ezithendeni zakho futhi uthole amandla emilenzeni yakho.Donsa indololwane yakho phezulu ubheke ebusweni bakho.Uma isifinyelele izinga lobuso, phakamisa isisindo, usikhiyele ngaphandle kwekhanda lakho.Bese, yehlisa isisindo ngaphansi kokulawula phansi, wenze wonke ama-reps anqunyiwe ngaphambi kokushintshela kwenye ingalo.Qedela amasethi amathathu okuphindaphinda okuyisishiyagalombili kwengalo ngayinye.
I-Front Foot Elevated Split Squat
ikilasi lokuqina elinama-dumbbells
Okokugcina, sine-squat ehlukanisiwe yonyawo oluphakanyisiwe.Beka umlenze wakho wokusebenza endaweni yesitebhisi noma endaweni ephakeme eqinile.Yehlela ku-squat ehlukanisiwe kuze kube yilapho idolo lakho langemuva lithinta phansi.Thola ukwelula okuhle enqulwini yomlenze wakho wangemuva, bese ucindezela isithende sakho sangaphambili ukuze uvuke ubuyele phezulu.Yenza amasethi amathathu okuphindaphinda okungu-10 ngomlenze ngamunye.
Isikhathi sokuthumela: Dec-03-2022