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 ukuqeqeshwa kwegxalaba kuyisiqingatha sokulwa, ngokwenene, esi sigwebo asikho ngqiqweni.Uhlalutyo olunzulu lwesakhiwo segxalaba, i-2 dumbbell fitness movements ukukunceda ukuphuhlisa amahlombe abanzi.
I-Dumbbell sisixhobo esiqhelekileyo sokuqina kubomi bethu bemihla ngemihla.Kukho iintshukumo ezininzi zokomelela eziyilwe yi-dumbbell.Ukuqeqeshwa kwemisipha yamagxa, i-dumbbell iyimfuneko, kuba ukusetyenziswa koqeqesho lwe-dumbbell kunokuthintela ukuvela kwe-asymmetry yamagxa, kodwa kusinceda ukuba sifezekise umphumo woqeqesho olufanelekileyo.
Izihlunu zethu zamagxa ubukhulu becala zenziwe ngamacandelo amathathu: i-deltoid yangaphambili, i-deltoid ephakathi kunye ne-deltoid yangasemva.Kubalulekile ukubumba ngokulinganayo zonke izihlunu zontathu ngexesha lokuzilolonga.Ukuba ukuqina koqeqesho alulungelelananga kakuhle, kunokukhokelela ekulimaleni kwaye izihlunu zamagxa azihle.Ukuze kuphuhliswe imisipha ye-deltoid ngokulinganayo, kufuneka songeze ukuzivocavoca kwe-dumbbell ukuvuselela indawo echongiweyo ngokufanelekileyo.
Ukuma okanye ukuhlala dumbbell igxalaba push
Le yenye yezona ntshukumo zilungileyo zamagxa onokuthi uzenze.Unokuziqhelanisa nokuma okanye ukuhlala, kodwa nganye ineengenelo zayo kunye nokungalungi kwayo.Izicinezeli ze-dumbbell ezimileyo zivuselela amaphecana angaphambili, aphakathi nangasemva kakhulu kunokuba ahleli, kwaye avuselela izihlunu ezingundoqo.
Kwangaxeshanye, ubunzima bendawo yokuma kaninzi bungaphantsi kancinane kunobo bendawo ehleliyo, nto leyo ekhokelela kwisiphumo soqeqesho esilinganiselweyo samandla emisipha, kwaye indawo ehleliyo ilula ngokwentelekiso, enobuhlobo kakhulu bokufaneleka.Ezi ntlobo zimbini zeendlela zoqeqesho, sinokukhetha ngokwemeko yazo yokwenyani.
Tilt dumbbells tyaba ecaleni
Ngokujikela kwicala elinye, siyayinqanda i-supraspinatus ekungeneni kwinqanaba elisebenzayo lokunyakaza, okusivumela ukuba siqeqeshe i-deltoid ephakathi ngaphakathi kwinqanaba elilinganiselweyo lokuhamba komdibaniso.Xa wenza oku, qaphela ukuyeka xa ingalo ebambe i-dumbbell ihambelana nomhlaba ukuze ugweme ukuvuselela okongeziweyo kwentambo yangasemva.
Ixesha lokuposa: May-20-2022