Izixhobo zokufaneleka, ii-dumbbells ziguquguquka kakhulu, izixhobo ezifanelekileyo, ukusetyenziswa kwee-dumbbells ekhaya kunokuqeqeshwa kwamandla. Kufuneka nje ulungiselele ukomelela okufanelekileyo okumbalwa, ii-dumbbells zinokusinceda sisebenzise iqela lezihlunu zomzimba wonke, silolonge umzimba ogqibeleleyo.

Ke, ungazisebenzisa njani iidumbbells ukuze usebenzise iqela lezihlunu zomzimba wonke? Nazi ezinye iintshukumo eziqhelekileyo zeedumbbell:

A. Lunge dumbbell press: Le ntshukumo inokusebenzisa igxalaba kunye nezihlunu zengalo.

Ukunyakaza okusemgangathweni: Ukubamba i-dumbbell esandleni ngasinye, yima, qhubela phambili ngonyawo lwakho lwasekhohlo, buyela umva ngonyawo lwakho lwasekunene, emva koko utyhale i-dumbbell ukusuka ehlombe ukuya entloko yakho, emva koko ubuyele ehlombe lakho, uphinde uphinde.

B. Umqolo we-dumbbell obhityileyo: Le ntshukumo inokusebenzisa imisipha yangasemva.

Ukunyakaza okusemgangathweni: Bamba i-dumbbell esandleni ngasinye, ugobe umzimba phambili, uguqe ngamadolo kancane, uze ukhuphe i-dumbbell ukusuka emhlabeni ukuya esifubeni, uze uyibuyisele emhlabeni, uphinde le ntshukumo.

C. dumbbell bench press: Le ntshukumo inokusebenzisa izihlunu zesifuba, imisipha yengalo.

Ukunyakaza okusemgangathweni: Lala kwibhentshi kunye ne-dumbbell esandleni ngasinye, uze utyhale i-dumbbell ukusuka esifubeni ukuya phezulu, emva koko ubuyele esifubeni, uphinde uphinde.

D. I-dumbbell squats: I-Dumbbell squats ngumsebenzi osebenzayo kakhulu wokuqinisa imisipha yomlenze.

Umgangatho wokuzilolonga: Unokukhetha ubunzima obukufanelayo, amadolo agobile kancinci, izandla zibambe ii-dumbbells, umva ngokuthe tye, emva koko uthi chu kancinci de amathanga akho ahambelane nomgangatho. Ekugqibeleni yima ngokucotha kwaye uphinda amaxesha amaninzi.

E. dumbbell utsalo olunzima: dumbbell utsalo nzima unako ngokufanelekileyo ukusebenzisa izihlunu ezinqeni, esinqeni kunye nemilenze.

Intshukumo eqhelekileyo: Unokukhetha ubunzima obukufanelayo, ubambe i-dumbbell ngezandla zombini, umva ngokuthe tye, amadolo agobe kancinci, emva koko ujonge phambili kancinci de umzimba ungqamane nomhlaba. Ekugqibeleni yima ngokucotha kwaye uphinda amaxesha amaninzi.

F. Umqolo we-Dumbbell push-up-up: umqolo we-dumbbell push-up ungasebenzisa ngokufanelekileyo imisipha yomqolo kunye neengalo.

Ukunyakaza okusemgangathweni: Unokukhetha ubunzima obukufanelayo, ulale ngesisu sakho, ubambe i-dumbbell ngezandla zozibini, iingalo ngokuthe tye, emva koko ugobe iingqiniba zakho ukutsala i-dumbbell kufuphi nesifuba sakho. Kancinci ubuyele kwindawo yokuqala kwaye uphinde amaxesha amaninzi.

Abafana bakhetha njani ubunzima be-dumbbell?

Xa abafana bekhetha ubunzima be-dumbbell, kufuneka bakhethe ngokweemeko zabo zomzimba kunye neenjongo zokuzilolonga. Ngokuqhelekileyo, ubunzima be-dumbbell yenkwenkwe kufuneka bube phakathi kwe-8-20 kg. Abaqalayo banokukhetha ubunzima obulula kwaye ngokuthe ngcembe bandise ubunzima.

Amantombazana akhetha njani ubunzima be-dumbbell?

Amantombazana ekukhetheni ubunzima be-dumbbell, ngokuqhelekileyo kufuneka akhethe ubunzima obulula. Abaqalayo banokukhetha i-dumbbells ye-2-5 kg ​​kwaye banyuse ngokukhawuleza ubunzima. Iidumbbells zamantombazana akufanele zibe ngaphezu kwe-10 kg.

Isishwankathelo:

Ukuzivocavoca kwe-Dumbbell yindlela efanelekileyo kakhulu yokuzivocavoca, kodwa uqeqesho kufuneka ludibaniswe nomsebenzi kunye nokuphumla, kwaye iqela le-muscle ekujoliswe kulo kufuneka liphumle iintsuku ezingama-2-3 emva koqeqesho ngaphambi kokuvula umjikelo olandelayo woqeqesho.

Ukongeza, xa ukhetha ubunzima be-dumbbell, kufuneka ukhethe ngokwesimo sakho somzimba kunye nenjongo yokuzivocavoca, kwaye musa ukulandela ngobumfama ubunzima obukhulu. Ndiyathemba ukuba ungasebenzisa umthambo we-dumbbell ukubumba umzimba ogqibeleleyo.