Uma usukhathele nsuku ukuphinda umsebenzi ofanayo, khona-ke nakanjani kudingeka ehlukahlukene inqubo. Phela, uma umsebenzi uzoma ukujabulisa wena ke ukusebenza kwazo izomashela. Ngakho-ke, kubalulekile ukukhetha isikhathi esifanele ukuzivocavoca nge dumbbells bese udonsa-overs kukhona inketho kakhulu.
Yini edingekayo?
Pullover nge dumbbells asikwazi ukwenziwa ngaphandle impahla eyengeziwe. Okokuqala Yiqiniso, kudingeka ngokwabo dumbbells. Ukuze uqale, Ungalisusi isisindo enkulu njengoba umsebenzi onzima ngempela futhi kudinga ukulungiselela kahle. Beginners akunconywa siyifake ezinhlelweni zabo. Kodwa ukuze wenze pullover nge dumbbells amanga, kufanele uthenge ngisho ebhentshini for umsebenzi. Ungase futhi musa ngokurhaba izindlela ezifana nezihlalo noma ezinye ifenisha, kodwa ebhentshini muhle ukuthi kungenzeka ukuba ulungise ukuphakama, ukuze kuyokusiza ekwenzeni neminye imicikilisho.
Ingqikithi yalo umsebenzi
Uma uya ukwengeza pullover nge dumbbell ohlelweni lwakho, okokuqala udinga ukuthi uzijwayeze ngendlela umsebenzi wenziwa. Udinga ukuba aqambe amanga perpendicular ebhentshini ukuze emahlombe akho ezibekwa phezu kwayo. I esifubeni kufanele kube parallel phansi, imilenze ibheke emadolweni. Esikhathini uhlangothi, uthatha igobolondo ukulungele futhi baqala ukwenza pullover nge dumbbells: siphakamise dumbbell, okuzokwenza ukunqanda izandla zombili thwi. Bese qala ukunikeza up ne dumbbells emuva kuze kube unomuzwa wokuthi ngaphezulu ayikwazi ivinjelwe. Phakamisa izingalo futhi ubuyele isikhundla ukuqala emva sekhefu elifushane, uqhubeke umsebenzi. Bahlose ukuqinisekisa bona emlonyeni njengoba short ngangokunokwenzeka, futhi izandla wehla njengoba low ngangokunokwenzeka. Lokhu kuzokuvumela ukuba ukusebenza amaqembu amaningana imisipha ngesikhathi esifanayo okukuvumela yokwelula. Ngokuyinhloko ukulayishwa imisipha esifubeni imisipha. Ngaphezu kwalokho, lesi sivivinyo ikuvumela ekhiphela up the triceps, futhi leli qembu imisipha Kulayishwa aqinile, ungakwazi ukubamba i dumbbell in the isikhundla phansi noma ukuyiphakamisa kancane futhi aphansi isikhathi esithile.
ezihlukahlukene umzimba
Pullover nge dumbbells abekho inguqulo eyodwa, banayo ezihlukahlukene, Nokho, okuyinto, kuhluke amagobolondo ikakhulu esetshenziswa kuphela. Ngokuvamile, kunokuthi usebenzise i-bar dumbbell, okuyinto ikuvumela ukuba ukulawula isisindo ngokunembe kakhudlwana. Kodwa ibha kuyinto igobolondo esindayo, ukuze ukusetshenziswa kwalo yakhetha abasubathi oqeqeshiwe kuphela, lolu hlobo umsebenzi is contraindicated Wabasaqalayo. Uma isikhathi eside wahlanganyela nge dumbbell futhi uyaqaphela ukuthi lokho akwanele, ungakwazi kabili isisindo, ukuthatha esandleni ngasinye dumbbell. Kodwa kubalulekile inake wonke umehluko wemisindo nemiqondo yamagama, ukuze uthole umphumela esiphezulu umsebenzi. Hands kufanele igcinwe izintende zibheke nomunye, isisindo is ngokulinganayo basakaza. Unganciphisa ngisho izandla zakho lapho uqala bahlanganyele nge dumbbells ezimbili, kodwa ngokuhamba kwesikhathi, qala ukuzalela kubo ukuze ningathinti, ke pullover kuyoba okulusizo.