Iibhentshi zeFitness ziye zanda kakhulu phakathi kwabathandi bokuqina, njengoko zibonelela ngendlela eguquguqukayo nesebenzayo yokujolisa amaqela ahlukeneyo emisipha ngexesha loqeqesho lwamandla kunye nokuzilolonga.Ngolwakhiwo lwazo oluqinileyo kunye neempawu ezilungelelanisiweyo, ezi bhentshi ziye zaba yinto eqhelekileyo kwiijimu zasekhaya kunye nezorhwebo.
Idizayinelwe ukuqinisa uzinzo kunye nokubonelela ngenkxaso, iibhentshi zokufaneleka zivumela abantu ukuba benze uluhlu olubanzi lweendlela zokuzilolonga, kubandakanywa i-bench presses, i-dumbbell presses, i-step-ups, kunye nokunye.Iimpawu zabo ezilungelelaniswayo zenza abasebenzisi baguqule i-angle okanye i-angle yehla, ukulungiselela amanqanaba ahlukeneyo okufaneleka kunye nokujolisa kumaqela athile omzimba.
Enye yeenzuzo eziphambili zokusebenzisa ibhentshi yokufaneleka kukukwazi ukujolisa umzimba ophezulu.Ngokusebenzisa ii-barbells okanye ii-dumbbells ngelixa belele ebhentshini, abantu ngabanye banokuqiniswa ngokufanelekileyo kwaye bavakalise isifuba, amagxa kunye neengalo zabo.Ukuzivocavoca rhoqo kwebhentshi kunokukhokelela ekuphuculweni kwenkcazo yemisipha, ukonyuka kwamandla omzimba aphezulu, kunye nokuphucula impilo yonke.
Iibhentshi zokuzilolonga azikhawulelwanga kwimisebenzi yomzimba ephezulu.Zisenokusetyenziswa ukwenza umthambo ophantsi womzimba, onje ngonyawo olunyukayo kunye nemiphunga yomlenze omnye.Ezi zivivinyo zibandakanya i-glutes, i-quadriceps, kunye ne-hamstrings, inceda ukwakha amandla omzimba aphantsi, ukuphucula ukulinganisela, kunye nokuxhasa intshukumo yokusebenza.
Enye inkalo enenzuzo yeebhentshi zokuqina kuyilo lwazo oludityanisiweyo, olubenza bafanelekele indawo yokuzivocavoca yasekhaya enendawo encinci.Iimodeli ezininzi ziyasongeka kwaye zigcinwe ngokulula, zibonelela abasebenzisi abafuna ukusebenzela ekhaya.
Ngokukhula kokuthandwa koqeqesho olusebenzayo, iibhentshi zokuzilolonga ziye zaba sisixhobo esibalulekileyo sokwenza imithambo efana ne-tricep dips, i-squats yaseBulgaria, kunye nemithambo engundoqo ehleliyo.Ngokusebenzisa indawo ezinzileyo yebhentshi ngexesha lezi ntshukumo, abantu banokuphucula uzinzo, ulungelelwaniso kunye namandla angundoqo.
Abaqeqeshi bokufaneleka kunye nabanomdla bagxininisa ukubaluleka kobuchule obufanelekileyo kunye nokhuseleko xa usebenzisa iibhentshi zokufaneleka.Kubalulekile ukulungelelanisa ibhentshi kwi-engile efanelekileyo kwaye uqinisekise ukuba ikhuselekile ngaphambi kokuba uqale nawuphi na umthambo.Ukugcina ifom efanelekileyo kunye nokusetyenziswa kobunzima obufanelekileyo kubalulekile ukukhusela ukulimala kunye nokwandisa inzuzo yolu qheliselo.
Ukuqukumbela, iibhentshi zokufaneleka ziye zafumana ukuqatshelwa njengesixhobo esixabisekileyo sokufaneleka, esinika uluhlu olubanzi lokuzivocavoca ukujolisa amaqela ahlukeneyo emisipha.Iimpawu zabo ezihlengahlengiswayo, uyilo oludityanisiweyo, kunye nokuguquguquka kwezinto ezininzi kubenza ukuba babe lolona khetho lufanelekileyo kubo bobabini abaqalayo kunye nabathandi bokuqina bokuqina.Ngokubandakanya ibhentshi yokomelela kwindlela yokuzilolonga, umntu ngamnye unokomeleza amandla, akhe izihlunu, kwaye aphucule amanqanaba empilo yonke.
Khumbula ukudibana neengcaphephe zokuqina komzimba okanye umqeqeshi ukuze ufumane isikhokelo esilungiselelwe wena kunye neengcebiso xa ubandakanya iibhentshi zokuzilolonga kwindlela yakho yokuzilolonga.
Qaphela: Ulwazi olunikwe kweli nqaku leendaba zenzelwe iinjongo zolwazi kwaye akufanele zithathwe njengengcebiso yezonyango okanye impilo.Nceda uqhagamshelane neengcali eziqeqeshiweyo ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga okanye usebenzise izixhobo zokuzilolonga.
Ixesha lokuposa: Jul-27-2023