I-Dumbbell, usayizi omncane, ofanele imishini yokuzivocavoca ekhaya, ingakusiza ukuthi usebenzise iqembu lemisipha yomzimba wonke, ukufeza inhloso yokuzuza kwemisipha nokulahlekelwa kwamafutha. Uma ufuna ukwenza ukuqeqeshwa kwamandla kodwa ungazi ukuthi ungaqala kuphi, qala ngezisindo ngama-dumbbells.
Imisipha iyizicubu zomzimba ezibalulekile, kodwa futhi izicubu ezidla amandla, zizothinta ukubaluleka komzimba okuyisisekelo. Ukuba nemisipha kusho ukuthi ungashisa ama-calories amaningi ngosuku futhi mancane amathuba okuthi uqongelele amafutha.

Ngemuva kweminyaka engama-30, izicubu zomzimba zaqala ukonakala, okubonisa ukuthambekela kokulahlekelwa, inani eliyisisekelo le-metabolic lizokwehla, futhi kungenzeka ukuthi umzimba ukhuluphale. Futhi ukuqeqeshwa kwamandla okuvamile kungavimbela ukulahlekelwa kwemisipha, ukuze ugcine isisekelo esiphezulu se-metabolic, kodwa futhi udwebe isilinganiso esihle kakhulu somzimba.

Uma ufuna ukuthuthukisa izingalo ze-unicorn zomuntu, isibalo esingunxantathu ohlanekezelwe, ukuthuthukisa okhalo lowesifazane, isibalo somugqa we-waistcoat, bese uqiniseka ukuthi uqeqesha njalo ukumelana.

Ngakho-ke, ungavula kanjani ukuqeqeshwa kwe-dumbbell ngokwesayensi? Amaphuzu ambalwa okumele uwaqaphele:

1, lapho ukuqeqeshwa kwe-dumbbell, asiphishekeli ukuqeqeshwa kwesisindo esinzima, ungakwazi ukuqeqesha kusuka ku-3-5KG ama-dumbbells, ngokuthuthukisa amandla emisipha, bese uthuthukisa izinga lesisindo.

2, lapho siziqeqeshela ukufaneleka, kufanele sifunde umkhondo wesenzo esiqondile, sifunde amandla eqembu lemisipha eqondiwe, ukuze sinciphise ubungozi bokuqina kwemisipha nokulimala kokuqina, futhi sakhe umzimba omuhle ngokuphumelelayo.

3, ukusatshalaliswa okunengqondo kokuqeqeshwa kwemisipha, iqembu eliqondiwe lokuzivocavoca imisipha lizoba sesimweni esidabukile, liphumule izinsuku ezingama-2-3 ngemuva kokulungiswa kwemisipha, ukuze kuvulwe umjikelezo olandelayo wokuqeqeshwa, ukuze ukuhlanganiswa komsebenzi kanye ukuphumula kungathuthukisa ubukhulu bemisipha.

I-4, izinga lamafutha omzimba lidlule, abantu abakhuluphele, ngaphezu kokuqeqeshwa kwe-dumbbell, kodwa futhi badinga ukwengeza amafutha okuzivocavoca kwe-aerobic, kuphela izinga lamafutha omzimba lehla, ungavumela umugqa wemisipha ubonise.

Okulandelayo yiqembu lesenzo se-dumbbell esifanele ukuqeqeshwa kwe-novice, ukukusiza ukuthi usebenzise iqembu lemisipha yomzimba wonke, njalo ezinsukwini ezingu-2-3 ukuzivocavoca kanye.

Isenzo 1, i-dumbbell neck back arm flexion izikhathi ezingu-10-15, phinda amasethi angu-3-4

Isenzo 2. Phakamisa izikhathi ezingu-10-15 phambi kwe-dumbbell emile bese uphinda amasethi angu-3-4

Ukunyakaza 3. Tshekisa umugqa izikhathi eziyi-10-15 bese uphinda amasethi ama-3-4

Movement 4, dumbbell flat ibhentshi cindezela izikhathi 10-15, phinda 3-4 amasethi

Hambisa 5, ncika dumbbell irowu izikhathi 10-15, phinda 3-4 amasethi

Hambisa 6: dumbbell sumo squat izikhathi ezingu-10-15, phinda amasethi angu-3-4

Ukunyakaza kwe-7: I-dumbbell yengalo eyodwa izikhathi ezingu-10-15, phinda amasethi angu-3-4

Isenzo sesi-8: Phakamisa i-dumbbell izikhathi ezingu-10-15, phinda amasethi angu-3-4

Isenzo sesi-9: Suka ebhentshini izikhathi eziyi-10-15, phinda amasethi ama-3-4