Amabhentshi okuqina asethandwa kakhulu phakathi kwabathandi bokuqina, njengoba enikeza indlela eguquguqukayo nesebenzayo yokukhomba amaqembu emisipha ahlukahlukene ngesikhathi sokuqeqeshwa kwamandla nokujima.Ngokwakhiwa kwawo okuqinile nezici ezilungisekayo, lawa mabhentshi asephenduke isisekelo kuzo zombili izindawo zokuzivocavoca zasekhaya nezohwebo.
Aklanyelwe ukuthuthukisa ukuzinza nokunikeza ukwesekwa, amabhentshi okufaneleka avumela abantu ukuba benze izivivinyo ezihlukahlukene, okuhlanganisa ukucindezela kwebhentshi, ukucindezela ama-dumbbell, ama-step-up, nokuningi.Izici zabo ezilungisekayo zivumela abasebenzisi ukuthi baguqule i-engeli yokuhlehla noma yokwehla, ukulungiselela amaleveli okufaneleka ahlukene futhi baqondise amaqembu athile emisipha.
Enye yezinzuzo eziyinhloko zokusebenzisa ibhentshi lokufaneleka ikhono lalo lokukhomba umzimba ongaphezulu.Ngokusebenzisa ama-barbell noma ama-dumbbell ngenkathi belele ebhentshini, abantu ngabanye bangakwazi ukuqinisa futhi baphakamise isifuba, amahlombe, nezingalo ngokuphumelelayo.Ukuzivocavoca okuvamile kokucindezela ibhentshi kungaholela ekuchazeni okuthuthukisiwe kwemisipha, ukukhuphuka kwamandla aphezulu, kanye nokuqina komzimba wonke okuthuthukisiwe.
Amabhentshi wokufaneleka awagcini nje ekusebenzeni okuphezulu komzimba.Angaphinde asetshenziselwe ukuzivocavoca umzimba okuphansi, njengokuya phezulu kanye namaphaphu omlenze owodwa.Lezi zivivinyo zibandakanya ama-glutes, ama-quadriceps, nama-hamstrings, okusiza ukwakha amandla aphansi omzimba, ukuthuthukisa ibhalansi, nokusekela ukunyakaza kokusebenza.
Esinye isici esizuzisayo samabhentshi wokuqina ukwakheka kwawo okuhlangene, okuwenza afanelekele izindawo zokuzivocavoca zasekhaya ezinendawo elinganiselwe.Amamodeli amaningi ayagoqeka futhi agcinwe kalula, anikeze abasebenzisi abafuna ukuzisebenzela ekhaya.
Ngokuduma okukhulayo kokuqeqeshwa okusebenzayo, amabhentshi okuqina nawo abe yithuluzi elibalulekile lokwenza izivivinyo ezifana ne-tricep dips, ama-squats ahlukanisayo ase-Bulgarian, nama-exercise core exercise.Ngokusebenzisa indawo yebhentshi ezinzile phakathi nalokhu kunyakaza, abantu bangathuthukisa ukuzinza, ukulinganisela, namandla ayisisekelo.
Abaqeqeshi bokufaneleka kanye nabashisekeli bagcizelela ukubaluleka kwendlela efanele nokuphepha lapho usebenzisa amabhentshi okufaneleka.Kubalulekile ukulungisa ibhentshi libe i-engeli efanele futhi uqinisekise ukuthi livikelekile ngaphambi kokuqala noma yikuphi ukuvivinya umzimba.Ukugcina ifomu elifanele nokusebenzisa izisindo ezifanele nakho kubalulekile ukuvimbela ukulimala nokwandisa izinzuzo zalezi zivivinyo.
Sengiphetha, amabhentshi okuqina athole ukuqashelwa njengethuluzi lokufaneleka elibalulekile, elinikeza inhlobonhlobo yokuzivocavoca ukuze aqondise amaqembu emisipha ahlukahlukene.Izici zabo ezilungisekayo, idizayini ehlangene, kanye nokuguquguquka kwezinto kuzenza zibe yinketho ekahle kubo bobabili abaqalayo nabathanda ukuqina abathuthukile.Ngokuhlanganisa ibhentshi lokufaneleka ohlelweni lokujima, abantu bangathuthukisa amandla, bakhe izicubu zomzimba, futhi bathuthukise amazinga okuqina ewonke.
Khumbula ukuxhumana nochwepheshe bokufaneleka noma umqeqeshi ukuze uthole ukuqondiswa komuntu siqu nezincomo lapho uhlanganisa amabhentshi okufaneleka ohlelweni lwakho lokujima.
Qaphela: Ulwazi olunikezwe kulesi sihloko sezindaba ngelezinjongo zolwazi futhi akufanele luthathwe njengeseluleko sezokwelapha noma sokufaneleka.Sicela uthintane nochwepheshe abaqeqeshiwe ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca noma ukusebenzisa izinto zokufaneleka.
Isikhathi sokuthumela: Jul-27-2023