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Kufuneka wenze njani ukuqina kwemisipha yomlenze?Wolula njani?
Emva kokuzivocavoca, sihlala sivakalelwa kukuba imisipha yethu yomlenze inobunzima, ngakumbi emva kokugijima, le mvakalelo ibonakala kakhulu.Ukuba akukhululekanga ngexesha, kunokwenzeka ukuba kubangele ukuba umlenze ube mkhulu kwaye ube mkhulu, ngoko kufuneka solule ukuqina komlenze ngexesha.Ngaba uyazi ukuba wenze ntoni nge...Funda ngokugqithisileyo -
Indlela yokwenza ukuvulwa kwamagxa, inkqubo yokuvula igxalaba ingqalelo
Uqeqesho lwamagxa vula intshukumo yegxalaba ukwenza njani 1, supine passive shoulder opening — vula icala elingaphambili legxalaba/lesifuba Kuba uninzi lwamagxalaba luqina kakhulu abaqalayo banokusebenzisa umthambo wokuvula amagxa ngokukhululeka.Supine kumphezulu wephedi, beka ibhloko yeyoga o...Funda ngokugqithisileyo -
Inkqubo ye-dumbbell barbell fitness
NgoMvulo: Elona candelo liphambili lokuzilolonga - isifuba Gqibezela iiseti ezintathu zokuqina komzimba.I-Super Fitness 1: Gqibezela iiseti ezi-3 zeentaka ze-oblique dumbbell eziphezulu, i-8-10 reps kwisethi nganye.Yenza iiseti ezintathu ze-8-10 reps ye-bench press ngaphandle kwekhefu.I-Super Workout 2: Gqibezela iiseti ezi-3 ze-10-12 reps kwiyure enye...Funda ngokugqithisileyo -
Ngaba ukutsalwa kanzima kumqolo wakho okanye imilenze yakho?
Ukutsalwa nzima yintshukumo yakudala kangangokuba sibona amagqala okuqina ewufaka kwiindlela zabo zokomelela.Ukutsalwa kanzima kuyaziwa ukusebenzisa i-80% yezihlunu zomzimba, kuba ukutsalwa kanzima kukwenza umthambo apho izihlunu, abantu abaninzi banemibono eyahlukileyo, ngoko ucinga ukuba utsalo olunzima kukusebenzisa imisipha yangasemva ...Funda ngokugqithisileyo -
Umatshini wokuqeqesha i-hip uqeqesha ukunyakaza kwaye uvuselela ngokunzulu imisipha ye-hip
Iimpundu lelona lungu libonakalayo emzimbeni, ngoko ke ukumila kweempundu kubaluleke kakhulu.Abantu abaninzi bacinga ngeendlela ezahlukeneyo zokuqeqesha ezinqeni zabo.Kukho ezininzi iintshukumo zoqeqesho lwe-hip, ungaxhotyiswanga kunye nezixhobo, ngoko uyazi ukuba zeziphi iintshukumo zoqeqesho lwezixhobo ze-hip?USmith squat Squ...Funda ngokugqithisileyo -
Ukuzivocavoca kweDumbbell kukunceda ukuba ulahlekelwe ngamafutha engalo
Ngabantu abaninzi ngoku abasebenza phambi kwekhompyuter, ukuhlala ixesha elide kunokubangela ukuba ngaphakathi kweengalo zakho zakheke.I-Arm flab akukho lula ukuyilahleka xa sele ikhulile, kwaye iya kwenza umzimba wakho ongaphezulu ubonakale mkhulu.Ngoko ke kungcono ukuba iingalo zibhityile.Ngaba uyayazi i-action...Funda ngokugqithisileyo -
Ziziphi iingenelo zokufaneleka kwe-barbell kumantombazana?Bungakanani ubunzima obufanelekileyo kumantombazana?
Ukuthetha ngezixhobo zokuzilolonga, sihlala sicinga ngeedumbbells okanye iibarbells, kumantombazana, kubonakala ngathi ezi zixhobo zimbini zokuqina zinzima kancinci, kodwa enyanisweni, sinokuba nokungaqondi kakuhle, iidumbbells kunye neebarbells zineentsimbi ezahlukeneyo zokukhetha, amantombazana ane Ukuqina kwe-barbell kuninzi ben ...Funda ngokugqithisileyo -
Zeziphi iintshukumo zakudala zokuqina kwebarbell?Zingaphi onokuthi uzenze?
I-Barbell luhlobo lwezixhobo zokuzilolonga esizisebenzisayo xa silolonga izihlunu zethu.Xa kuthelekiswa needumbbells, esi sixhobo sinzima.Ukwenzela ukuzilolonga ngcono, sihlala sisebenzisa iintshukumo zokuqina komzimba we-barbell.Ke ngaba uyazi ukuba zeziphi iintshukumo zakudala zokuqina kwebarbell?Ukutsala nzima P...Funda ngokugqithisileyo -
Uqeqesho lwamagxa izixhobo zokuzilolonga
Xa siqeqesha izihlunu ezithile, akunakuphepheka ukusebenzisa izixhobo zokuzilolonga ukuze zisincede senze umthambo.Isihlunu esiphambili segxalaba yi-deltoid.Abantu abaninzi baqeqesha igxalaba ikakhulu ukuze bazenze bomelele, ukuze banxibe iimpahla ezinemilo engaphezulu.Ke yintoni oyaziyo ngegxalaba t...Funda ngokugqithisileyo -
Ukwakhiwa kwezihlunu?Musa ukulibala iikettlebells
Uninzi lwabathandi bokuqina bempilo abafuna ukwakha izihlunu baya kukhetha ukuzilolonga ngeedumbbells kuba zincinci kwaye zilula kwaye zinokuqheliselwa nanini na, naphi na.Ii-kettlebells zineenzuzo ezifanayo, kunye nokomeleza izicubu zezihlunu ongazisebenzisiyo.Xa uzilolonga ngekethi...Funda ngokugqithisileyo -
Ziziphi iingenelo ze-barbell squats
Ukusebenzisa i-barbell squat kunenzuzo kakhulu, kodwa kufuneka uqonde ngokwenene indawo echanekileyo ye-barbell squat, kwaye ungayenza!Ke zithini izibonelelo ze-barbell squats?Indlela yokwenza indawo echanekileyo ye-barbell squat?Sikuthatha ukuqonda okulungileyo!Okokuqala, phucula amandla omzimba ...Funda ngokugqithisileyo -
Iidumbbells zikunceda ukuphuhlisa amagxa abanzi
Izihlunu zamagxa ziyinxalenye ebalulekileyo yezicubu zomzimba kuwo wonke umzimba ophezulu.Ukwakha amagxa abanzi kunye apheleleyo akunakwenza abantu babonakale bekhuselekile ngakumbi, kodwa kwakhona kukunceda ufumane umfanekiso onjengemodeli kwaye wenze imigca yemisipha yomzimba wonke ongaphezulu igudileyo.Abanye abantu bathi ...Funda ngokugqithisileyo
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