IiDumbbells ezilayishekayo zeChrome

Ukuba nesifuba esikhulu ngamanye amaxesha liphupha. Eli phupha linokuthi lizaliseke ngeendlela ezininzi: iibras ezikhuniweyo, utyando lokuthambisa okanye, ngokwemvelo, imidlalo. Ke nantsi indlela yokwakha izihlunu zesifuba sakho kunye nemithambo embalwa eyenzelwe ukwenza amabele akho abonakale makhulu ... ngaphandle kobugcisa!  ukuba nesifuba esikhulu ngaphandle kokudlula kwibhokisi yotyando lweplastiki, kunokwenzeka. Kukho imithambo yezemidlalo eyenzelwe ngokukodwa ukomeleza iipecs. Ngubani othi qinisa kwaye ithoni yemisipha yesifuba ithi amabele aqina kwaye athoniwe ngakumbi!  Ukwenza olu qheliselo luncinci lusebenzayo, konke okudingayo ziidumbbells ezilula, imathi yeyoga kunye nebhola yomthambo. Yenza iiseti ezimbini ukuya kwezintathu zeentshukumo ezingezantsi, uziphinda kwiiseti ze-12.  Kwaye khumbula ukwamkela le nkqubo yezemidlalo entsha kathathu ukuya kane ngeveki ukufumana iziphumo ezibonakalayo!  Yomeleza amabele akho enkosi ngokusheathing.

 

Ukuzivocavoca 1: ibhodi ehambayo

Ngena kwindawo yeplanga, izandla kunye neenyawo zixhaswe. Iingalo zakho  zibekwe ububanzi begxalaba ngaphandle kwaye umzimba wakho kufuneka wenze umgca othe tye ukusuka phezulu kwentloko yakho ukuya kwizithende zakho. Iinyawo zakho kufuneka zibekwe kububanzi be-pelvis yakho.

Okulandelayo, qhubela phambili: phakamisa isandla sakho sasekunene kunye nonyawo lwasekunene kwaye uzisuse kwi-yoga mat. Buyela embindini kwaye wenze okufanayo ngecala lasekhohlo.

 

Umthambo wesi-2: ukutyhalana

Ngena kwindawo yokucheba, izandla zinxusene, umqolo ulungelelaniswe kunye neengalo zoluliwe.  Yenza i-push-up, uqinisekise ukuba unamathele iingqiniba zakho emacaleni akho. Misa, emva koko ubuyele kwindawo yokuqala.  Emva koko phakamisa isandla sakho sasekunene kwaye uye kubamba igxalaba lakho lasekhohlo. Mbuyisele emhlabeni. Yenza okufanayo nangesandla sasekhohlo.

 

Umthambo wesi-3: iqhawekazi elikhulu

Ngena kwindawo yeplanga ngezandla zakho zihambelana. Iingalo zakho zibekwe ububanzi begxalaba ngaphandle kwaye umzimba wakho kufuneka wenze umgca othe tye ukusuka phezulu kwentloko yakho ukuya kwizithende zakho.

Njengeqhawekazi elikhulu, yolula isandla sakho sasekunene kude ngaphambili, ukuya kubude begxalaba, emva koko usibuyisele emhlabeni. Into efanayo kwicala lasekhohlo. Lixesha lokukholelwa ukuba unamandla onke. Njengantoni na, ukwenza umthambo ngamanye amaxesha kulungile!

 

Umsebenzi 4: ibhabhathane

Beka ibhola yokuzivocavoca phantsi kwentamo yakho kwaye uthathe i-dumbbell esandleni ngasinye. Phakamisa i-butt yakho ukuze i-torso, isisu, kunye ne-butt yakho zihambelane.  Amadolo akho kufuneka aguqe kwii-90 degrees.

Kule ndawo, thoba i-elbows yakho emacaleni kwaye unciphise i-dumbbells ukuya kubude besifuba kunye neentende zakho zijonge phambili.

Zisa ii-dumbbells phezulu ukuze zichukumise ngokujikeleza izihlahla kwicala lomzimba wakho, iintendelezo kufuneka zijonge eludongeni emva kwakho.  Vala ivolumu _off  Okulandelayo, jikisa izandla zakho phambili kwaye uvule iingalo zakho ukuze uzibeke kwindawo yokuqala, njengamaphiko ebhabhathane.

 

Umthambo wesi-5: iidumbbells ezitshintshanayo  Yima kwindawo efanayo nanjengoko uzilolonga ngasentla.  Bamba ii-dumbbells ngaphezu kwesifuba sakho ngeengqiniba zakho zigobe kwii-degrees ezingama-90 kwaye iintende zakho zivulekile. Emva koko, yandisa ingalo yakho yasekunene ukuya kwisilingi. Yibuyisele kwindawo yokuqala. Into enye kwelinye icala.

 

Umsebenzi wesi-6: idekhi

Ngeli xesha, beka ibhola yokuzivocavoca kumagxa akho egxalabeni, ezimpundwini emhlabeni, ngokungathi ukwidekhika (iphantse yavakala ngathi!). Goba amadolo omabini kwaye ubeke iinyawo zeenyawo phantsi.  Vula iingalo zakho emacaleni, uqinisekise ukuba ungazoluli ngokupheleleyo. Izandla zakho zijonge eluphahleni.  Emva koko phakamisa ii-dumbbells phezulu ukuze zichukumise kwaye zibuyele kumbindi.

Phinda intshukumo kwisihlunu samabele ngokufanelekileyo.

 

Umthambo 7: imiphunga

Thatha i-dumbbell esandleni ngasinye, ubeke unyawo olunye ngasemva kwaye ugobe amadolo omabini (njengemiphunga).  I-Elbows igobile, vula iingalo zakho ngapha nangapha, iintendelezo zijonge ngaphandle kunye nee-dumbbells kubude begxalaba.  Emva koko wandise ingalo yasekunene, uyilungelelanise esifubeni kwaye uzise inqindi ngakwesobunxele, buyela kwiziko kwindawo yokuqala kwaye wenze okufanayo ngecala lasekhohlo. Kwaye nangokunjalo...