Ama-Dumbbells Alayishekayo we-Chrome

Ukuba nesifuba esikhulu ngezinye izikhathi kuyiphupho. Leli phupho lingagcwaliseka ngezindlela eziningana: ama-bradded bras, ukuhlinzwa kwezimonyo noma, ngokwemvelo, ezemidlalo. Ngakho nansi indlela yokwakha imisipha yesifuba sakho ngokuzivocavoca okumbalwa okuklanyelwe ukwenza amabele akho abukeke makhulu... ngaphandle kobuciko!  ukuba nesifuba esikhulu ngaphandle kokudlula ebhokisini lokuhlinza lepulasitiki, kungenzeka. Kukhona izivivinyo zezemidlalo eziklanyelwe ngokukhethekile ukuqinisa ama-pecs. Ubani othi qinisa futhi uphakamise imisipha yesifuba uthi amabele aqine futhi aqine kakhulu!  Ukuze wenze lezi zivivinyo ezincane ezisebenzayo, okudingayo ama-dumbbell alula, umata we-yoga kanye nebhola lokuzivocavoca. Yenza amasethi amabili kuya kwamathathu okunyakaza ngezansi, uwaphindaphinde ngamasethi angu-12.  Futhi khumbula ukwamukela lesi simiso sezemidlalo esisha izikhathi ezintathu kuya kwezine ngesonto ukuze uthole imiphumela ebonakalayo!  Qinisa amabele akho ngenxa yokushefa.

 

Ukuzivocavoca 1: ibhodi elihambayo

Ngena endaweni yepulangwe, izandla nezinyawo zisekelwe. Izingalo zakho  zibekwe eceleni kobubanzi behlombe futhi umzimba wakho kufanele wenze umugqa oqondile ukusuka phezulu kwekhanda lakho kuya ezithendeni zakho. Izinyawo zakho kufanele zibekwe ebubanzini be-pelvis yakho.

Okulandelayo, qhubekela phambili: phakamisa isandla sakho sokudla nonyawo lwesokudla bese uzisusa kucansi lwe-yoga. Buyela phakathi futhi wenze okufanayo ngohlangothi lwesobunxele.

 

Isivivinyo sesi-2: i-push-up eshintshanayo

Ngena endaweni yokushela, izandla zihambisane, umgogodla uqondaniswe nezingalo zeluliwe.  Yenza i-push-up, uqiniseke ukuthi unamathele izindololwane zakho emaceleni akho. Yima kancane, bese ubuyela endaweni yokuqala.  Bese uphakamisa isandla sakho sokudla uhambe uthinte ihlombe lakho lesokunxele. Ambuyisele phansi. Yenza okufanayo ngesandla sobunxele.

 

Isivivinyo sesi-3: iqhawekazi elikhulu

Ngena endaweni yepulangwe ngezandla zakho zihambisana. Izingalo zakho zibekwe eceleni kobubanzi behlombe futhi umzimba wakho kufanele wenze umugqa oqondile ukusuka phezulu kwekhanda lakho kuya ezithendeni zakho.

Njengeqhawekazi elikhulu, yelula isandla sakho sokudla kude ngaphambili, sikhuphuke sifinyelele ukuphakama kwehlombe, bese usibuyisela phansi. Into efanayo ohlangothini lwesobunxele. Isikhathi sokukholelwa ukuthi unamandla onke. Njengokuthi, ukuzivocavoca kuhle kwesinye isikhathi!

 

Isivivinyo sesi-4: uvemvane

Beka ibhola lokuzivocavoca ngaphansi kwentamo yakho futhi uthathe i-dumbbell esandleni ngasinye. Phakamisa i-butt yakho ukuze i-torso, isisu, ne-butt yakho ziqondane.  Amadolo akho kufanele agobe ngama-degree angama-90.

Kulesi simo, gobisa izindololwane zakho ezinhlangothini bese wehlisa ama-dumbbell ukuphakama esifubeni izintende zakho zibheke phambili.

Letha ama-dumbbells phezulu ukuze athinte ngokuzungeza izihlakala ohlangothini lomzimba wakho, izintende zezandla kufanele zibheke odongeni ngemuva kwakho.  Vala ivolumu _off  Okulandelayo, phendulela izandla zakho phambili futhi uvule izingalo zakho ukuze uzibeke endaweni yokuqala, njengamaphiko ovemvane.

 

Isivivinyo sesi-5: ama-dumbbell ashintshanayo  Yima endaweni efanayo neyesivivinyo esingenhla.  Bamba ama-dumbbell ngaphezu kwesifuba sakho izindololwane zakho zigobe ngama-degree angu-90 futhi izintende zakho zivuliwe. Okulandelayo, yelula ingalo yakho yesokudla ngasesilingini. Ibuyisele endaweni yokuqala. Into efanayo ngakolunye uhlangothi.

 

Isivivinyo sesi-6: i-deckchair

Kulokhu, beka ibhola lokuzilolonga emahlombe akho, ezinqeni phansi, njengokungathi usesihlalweni sedekhi (cishe kuzwakala sengathi!). Gobisa amadolo womabili bese ubeka amathe ezinyawo phansi.  Vula izingalo zakho ezinhlangothini, uqiniseke ukuthi ungaziluleki ngokuphelele. Izintende zakho zibheke ophahleni.  Bese uphakamisa ama-dumbbell phezulu ukuze athinte futhi abuyele phakathi nendawo.

Phinda umnyakazo wokumisa kahle amabele.

 

Isivivinyo sesi-7: amaphaphu

Thatha i-dumbbell esandleni ngasinye, beka unyawo olulodwa emuva bese ugoba amadolo womabili (njengamaphaphu).  Izindololwane zigobile, vula izingalo zakho nhlangothi zombili, izintende zibheke ngaphandle nama-dumbbell ekuphakameni kwehlombe.  Bese welula ingalo yesokudla, uyiqondise esifubeni bese uletha isibhakela ngakwesobunxele, ubuyele enkabeni endaweni yokuqala futhi wenze okufanayo ngohlangothi lwesobunxele. Njalo njalo...