iindaba

Iiglavu:
Kwinqanaba lokuqala lokufaneleka, sisebenzisa iiglavu zokufaneleka njengesixhobo sokukhusela, kuba ekuqaleni koqeqesho, iintendelezo zethu azikwazi ukumelana nokuxhatshazwa okukhulu, kwaye zihlala zikhupha kwaye zikhuphe igazi.Kwabanye abafazi, iiglavu zokomelela zinokukhusela ngcono izandla zabo ezintle kunye nokunciphisa ukunxiba ezintendeni."Kodwa emva kwexesha le-novice, khulula iiglavu zakho kwaye uzive amandla e-barbell.Oku akwenzi nje izandla zakho zomelele, kodwa kukwaphucula amandla akho okubamba”.

Ibhanti ye-Booster:
Olu hlobo lwesixhobo sokukhusela ludla ngokubotshelelwa esihlahleni kwelinye icala kunye nentsimbi kwelinye icala.Inokuphucula ngokufanelekileyo amandla akho okubamba, ikwenza ukwazi ukusebenzisa ii-barbells ezinzima zoqeqesho kwiintshukumo ezinje ngokutsala nzima kunye ne-barbell rowing.Isincomo sethu asiyikusebenzisa ibhanti ye-booster ngexesha loqeqesho jikelele.Ukuba usebenzisa ibhanti ye-booster amaxesha amaninzi, ayizukuba nampembelelo kuphela kumandla akho okubamba, kodwa iya kudala ukuxhomekeka kwaye inciphise amandla akho okubamba.
Umqamelo we-squat:
Kwinqanaba lokuqala le-squat yakho, ukuba usebenzisa i-bar squat ephezulu, i-cushion inokunciphisa ukungahambi kakuhle okubangelwa ubunzima be-barbell.Beka i-cushion kwi-back trapezius muscle yentamo yakho, kwaye akuyi kuba noxinzelelo oluninzi emva kokuba i-barbell icinezelwe kuyo.Ngokufanayo, njengeeglavu zokufaneleka, sinokuzisebenzisa kumanqanaba okuqala, kwaye ngokuthe ngcembe siziqhelanise nazo kamva, zisenza siphucule ukufaneleka kwethu ngokomzimba.
Isandla/Abalindi bengqiniba:
Ezi zinto zimbini zinokukhusela amalungu amabini engalo yakho - amalungu esihlahla kunye nengqiniba - kwiintshukumo ezininzi zamalungu aphezulu, ngakumbi kwiibhentshi zokucinezela.Sisenokukhubazeka xa sityhala iintsimbi ezithile ekunzima ukuzilawula, kwaye ezi zikhuseli zibini zinokuwakhusela ngokufanelekileyo amalungu ethu kwaye zithintele ukwenzakala ngokungeyomfuneko.

Ibhanti:
Esi sixhobo sokukhusela sesona sifanelekileyo ukuba sisebenzise.Esinqeni yeyona ndawo isengozini yokuba abantu bonzakele ngexesha lokomelela.Xa ugoba ukuze ubambe i-barbell okanye i-dumbbell, xa usenza i-squat enzima okanye ukutyhala i-recumbent, isinqe sakho sisebenzisa amandla amaninzi okanye amancinci.Ukugqoka ibhanti kunokukhusela ngokufanelekileyo isinqe sakho, ukubonelela ngokhuseleko olunamandla kumzimba wethu, nokuba ibhande lokwakha umzimba elithambileyo ngokubanzi, okanye i-weightlifting Ibhanti elinzima lokuphakamisa amandla.Ibhanti nganye inezakhono ezahlukeneyo zokuxhasa.Unokukhetha ibhanti elikufanelayo ngokusekelwe kwinkqubo yakho yoqeqesho kunye nokuqina.
idolo:
Igama elithi "i-knee pad" linokwahlulwa libe ngamacandelo amaninzi.Ngokubanzi, sisebenzisa iipads zamadolo ezemidlalo kwi-basketball, kodwa oko ayifanelekanga kwimisebenzi yethu yomzimba.Ekomeleleni, kufuneka sikhusele amadolo ethu ngokugxadazela ngokunzulu.Kwi-squatting, ngokuqhelekileyo sikhetha iindidi ezimbini zeedolo, enye iguqa ngamadolo, enokuthi iguqe ngamadolo njengemikhono, ikunike inkxaso kunye nefuthe lokufudumala kwe-thermal;Enye kukubopha amadolo, nto leyo engumtya omde, osicaba.Kufuneka siyisonge ngokungqongqo kangangoko kunokwenzeka edolweni lakho.Ukubopha amadolo kukunika inkxaso enkulu xa kuthelekiswa nokugubungela idolo.Kwii-squats ezinzima, sinokusebenzisa ukubopha amadolo ekuqeqesheni.