I-Dumbbell, ubungakanani obuncinci, obulungele izixhobo zokuzilolonga ekhaya, inokukunceda ukuba usebenzise lonke iqela lemisipha yomzimba, ukufezekisa injongo yokuzuza kwemisipha kunye nokulahleka kwamafutha. Ukuba ufuna ukwenza uqeqesho lwamandla kodwa ungazi ukuba ungaqala ngaphi, qala ngeentsimbi ngeedumbbells.
Izihlunu sisihlunu esixabisekileyo somzimba, kodwa kunye nezicubu ezitya amandla, ziya kuchaphazela ixabiso elisisiseko lomzimba. Ukuba nemisipha kuthetha ukuba unokutshisa iikhalori ezininzi ngosuku kwaye akunakwenzeka ukuba uqokelele amafutha.

Emva kweminyaka engama-30 ubudala, isihlunu somzimba saqala ukuwohloka, sibonakalisa ilahleko, ixabiso elisisiseko lemetabolism liya kuncipha, kwaye umzimba unokufumana ubunzima. Kwaye uqeqesho lwamandla rhoqo lunokuthintela ukulahleka kwemisipha, ukuze ugcine isiseko esiphezulu se-metabolic, kodwa kunye nokukrola umlinganiselo obalaseleyo womzimba.

Ukuba ufuna ukuphuhlisa iingalo ze-unicorn zomntu, umzobo wenxantathu ojikisiweyo, uphuhlise isinqe somfazi, umzobo we-waistcoat line, ke qiniseka ukuba uqeqesho lokuxhathisa rhoqo.

Ke, uvula njani ngokwesayensi uqeqesho lwe-dumbbell? Amanqaku ambalwa ekufuneka uwaqaphele:

I-1, xa uqeqesho lwe-dumbbell, asiqhubeki uqeqesho lobunzima obunzima, unokuqeqesha ukusuka kwi-3-5KG ipere yeedumbbells, kunye nokuphucula amandla emisipha, kwaye emva koko uphucule umgangatho wobunzima.

I-2, xa uqeqesho lokufaneleka, kufuneka sifunde umkhondo ochanekileyo wesenzo, sifunde amandla eqela le-muscle ekujoliswe kulo, ukwenzela ukunciphisa umngcipheko we-muscle strain kunye nokulimala komzimba, kunye nokwakha ngokufanelekileyo umzimba omhle.

3, ukusasazwa okufanelekileyo koqeqesho lwemisipha, iqela elijoliswe kwimisipha yomthambo liya kuba kwimeko eqhekekileyo, ukuphumla emva kweentsuku ezi-2-3 emva kokulungiswa kwemisipha, ukuze uvule umjikelo olandelayo woqeqesho, ukuze ukudibanisa umsebenzi kunye ukuphumla kunokuphucula i-muscle dimension.

I-4, izinga lamafutha omzimba ligqithise, abantu abatyebileyo, ukongeza kuqeqesho lwe-dumbbell, kodwa kufuneka bongeze i-aerobic exercise brush fat, kuphela izinga lamafutha omzimba liyehla, unokuvumela umgca we-muscle ubonise.

Oku kulandelayo liqela lesenzo se-dumbbell esifanelekileyo kuqeqesho lwe-novice, ukukunceda ukuba usebenzise lonke iqela lemisipha yomzimba, zonke iintsuku ezingama-2-3 ukuze usebenzise kanye.

Isenzo 1, dumbbell intamo ngasemva ingalo flexion 10-15 amaxesha, phinda 3-4 iiseti

Isenzo 2. Phakamisa amaxesha angama-10-15 phambi kwe-dumbbell emileyo kwaye uphinda iiseti ezi-3-4.

Intshukumo 3. Tilt umqolo 10-15 amaxesha kwaye phinda 3-4 iiseti

Movement 4, dumbbell flat ibhentshi cinezela 10-15 amaxesha, phinda 3-4 iiseti

Hambisa isi-5, umqolo we-dumbbell obhityileyo 10-15 amaxesha, phinda iiseti ezi-3-4

Hambisa isi-6: dumbbell sumo squat 10-15 amaxesha, phinda 3-4 iiseti

Intshukumo 7: I-dumbbell yengalo enye ijingi amaxesha angama-10-15, phinda iiseti ezi-3-4

Isenzo sesi-8: Phakamisa i-dumbbell ngamaxesha angama-10-15, phinda iiseti ezi-3-4

Isenzo se-9: Suka ebhentshini amaxesha angama-10-15, phinda iiseti ezi-3-4