Kunezinhlobo eziningi zokudonswa kwebha. Kungale ndlela lapho bezidonsela phezulu ezifundweni zemfundo engokomzimba, ebuthweni nakuyo yonke imincintiswano ezungeze. Uhlobo olujwayelekile lwezitimela zokudonsa ngokuyinhloko imisipha yangemuva. Kepha ngasikhathi sinye, ama-biceps, ama-triceps namahlombe nawo athonywe kakhulu. Ungadonsa kanjani kubha evundlile kahle, nokuthi ungakwenza kanjani kaningi ngangokunokwenzeka, ucindezela konke okuphuma emzimbeni wakho, sizokutshela kulesi sihloko.
Ungadonsa kanjani kahle
Ukudonsa kahle ibha evundlile, udinga ukuyibamba ngezandla zakho ukuze zihlukaniswe ububanzi behlombe, noma zibe banzi kancane. Ngasikhathi sinye, lapho kudluliswa izivivinyo noma imincintiswano, ukubamba okuqondile kudingeka kakhulu, okungukuthi, lapho iminwe ikhonjiswa kude nayo.
Imilenze kufanele ibe ndawonye. Ngokwenza okulungile kokuzivocavoca, azikwazi ukuwela noma ukugoba. Kwezinye izikhungo zemfundo, kuvunyelwe ukweqa imilenze yakho, kepha lokhu kunikezwa imvume yokwenza lula umsebenzi kancane.
Kulesi sikhundla, hang izingalo zakho zelulwe ngokuphelele. Ngemuva kwalokho, zama ukuzidonsela phezulu kubha. Ukuzivocavoca kubhekwa njengokuqediwe lapho isilevu sikhuphuke ngaphezu kwesiphambano okungenani i-1 millimeter.
Ngemuva kwalokho udinga ukwehlela ekuqondeni OKUGCWELE kwezingalo zakho. Uma ungehli ngokuphelele, ukudonsa okunjalo kungenzeka kungabalwa.
Ama-athikili amaningi angasiza kuwe:
1. Ungawakhetha kanjani ama-dumbbells
2. Ungakuqeqesha kanjani ukudonsa phezulu
3. Ukuzivocavoca kwamahlombe
4. Ungakuqeqesha Kanjani Ukuqeda Ukusheshisa
Ngesikhathi sokuzivocavoca, ungashintshi. Uma ukudonsa kwenziwa ngenkathi ushwibeka, ngeke kubalwe. Imvamisa, ukugwema lokhu, umuntu umi eduze kwebha evundlile bese wehlisa ijubane.
Awukwazi ukugoba imilenze yakho ne-jerk. Lokhu kudonsa nakho ngeke kubalwe.
Izimfihlo zokudonsa. Ungadonsa kanjani ngaphezulu.
Uma udlulisa isivivinyo noma wenza imincintiswano, ngakho-ke asikho isidingo sokukhuphukela phezulu, uthinte ibha evundlile nesifuba sakho. Uzomosha nje amandla athe xaxa asazoba lusizo kuwe. Ekuqeqeshweni, lolu hlobo lokudonsa lusizo ekuthuthukiseni imisipha yengalo. Ngaphezu kwalokho, uma wenza njalo ukuzivocavoca lapho udonsa khona, uthinta ibha nesifuba sakho, khona-ke kungekudala noma kamuva uzofunda ukuthi ungakwenza kanjani okubizwa ngokuthi "ukukhishwa kwamandla". Kepha lokhu akufanele kwenziwe emincintiswaneni.
Ngaphambi kokwenza ukudonsa, ungenza ukuchezuka okuncane emuva nangesikhathi lapho iqolo selithathe ukugoba okuphezulu, donsela phezulu. Le ndlela izokusiza ukuthi wenze ama-reps amaningi hhayi ngemisipha, kepha ngokwenza okulungile. Awukwazi ukugoba kakhulu, ngoba kulokhu ukudonsa kungenzeka kungabalwa.
Ukuze ukhuphule okuningi, udinga ukuzivocavoca njalo kubha evundlile, kanye nokuzivocavoca umzimba ukuphakamisa i-kettlebellokuhle ukuqeqesha izingalo namabhulashi, futhi kungakhuphula kakhulu inani lokudonsa kwakho.
