Imishini yokufaneleka, ama-dumbbells aguquguquka kakhulu, imishini elula, ukusetshenziswa kwama-dumbbells ekhaya kungaba ukuqeqeshwa kwamandla. Udinga nje ukuhlela ukuqina okunengqondo abambalwa, ama-dumbbell angasisiza ukuthi sivocavoce izicubu zomzimba wonke, silolonge umzimba ophelele.

Ngakho-ke, ungasebenzisa kanjani ama-dumbbells ukuze usebenzise wonke iqembu lemisipha yomzimba? Nansi eminye iminyakazo ye-dumbbell evamile:

A. Lunge dumbbell press: Lokhu kunyakaza kungasebenzisa imisipha yehlombe neyengalo.

Ukunyakaza okujwayelekile: Ukubamba i-dumbbell esandleni ngasinye, yima, qhubekela phambili ngonyawo lwakho lwesobunxele, buyela emuva ngonyawo lwakho lwesokudla, bese ucindezela i-dumbbell ukusuka ehlombe lakho ukuya ekhanda lakho, bese ubuyela ehlombe lakho, bese uphinda.

B. I-Lean dumbbell row: Lokhu kunyakaza kungasebenzisa imisipha yangemuva.

Ukunyakaza okujwayelekile: Bamba i-dumbbell esandleni ngasinye, ugobe umzimba phambili, ugobe kancane amadolo, bese udonsa i-dumbbell ukusuka emhlabathini ukuya esifubeni, bese uyibuyisela phansi, uphinde lokhu kunyakaza.

C. dumbbell bench press: Lokhu kunyakaza kungasebenzisa imisipha yesifuba, imisipha yengalo.

Ukunyakaza okujwayelekile: Lala ebhentshini ne-dumbbell esandleni ngasinye, bese ucindezela i-dumbbell ukusuka esifubeni ukuya phezulu, bese ubuyela esifubeni, bese uphinda.

D. ama-dumbbell squats: Ama-Dumbbell squats umsebenzi ophumelelayo kakhulu wokuqinisa imisipha yemilenze.

Izinga lokuzivocavoca: Ungakhetha isisindo esifanelana nawe, amadolo agobe kancane, izandla eziphethe ama-dumbbell, ubuyele emuva uqonde, bese u-squat kancane kuze kube yilapho amathanga akho ehambisana naphansi. Ekugcineni sukuma kancane bese uphinda izikhathi eziningi.

E. i-dumbbell idonsa kanzima: i-dumbbell idonsa kanzima ingasebenzisa ngokuphumelelayo imisipha yezinqulu, ukhalo nemilenze.

Ukunyakaza okujwayelekile: Ungakhetha isisindo esikufanelayo, ubambe i-dumbbell ngezandla zombili, ubuyele emuva uqonde, amadolo agobe kancane, bese uncika kancane phambili kuze kube yilapho umzimba uqondana nomhlaba. Ekugcineni sukuma kancane bese uphinda izikhathi eziningi.

F. Umugqa we-Dumbbell push-up: irowu le-dumbbell push-up lingasebenzisa ngempumelelo imisipha yomhlane nezingalo.

Ukunyakaza okujwayelekile: Ungakhetha isisindo esikufanelayo, ulale ngesisu sakho, ubambe i-dumbbell ngezandla zombili, izingalo ziqonde, bese ugoba kancane izindololwane zakho ukuze udonse i-dumbbell eduze kwesifuba sakho. Buyela kancane kancane endaweni yokuqala bese uphinda izikhathi eziningi.

Abafana bakhetha kanjani isisindo se-dumbbell?

Lapho abafana bekhetha isisindo se-dumbbell, badinga ukukhetha ngokuvumelana nezimo zabo zomzimba kanye nezinhloso zokuzivocavoca. Ngokuvamile, isisindo se-dumbbell yomfana kufanele sibe phakathi kuka-8-20 kg. Abaqalayo bangakhetha izisindo ezilula futhi kancane kancane bakhulise isisindo.

Amantombazane akhetha kanjani isisindo se-dumbbell?

Amantombazane ekukhetheni isisindo se-dumbbell, ngokuvamile kufanele akhethe isisindo esilula. Abaqalayo bangakhetha ama-dumbbells angu-2-5 kg ​​futhi kancane kancane bakhulise isisindo. Ama-dumbbells amantombazane akufanele abe ngaphezu kwe-10 kg.

Ngokufigqiwe:

Ukuzivocavoca kwe-Dumbbell kuyindlela ephumelela kakhulu yokuzivocavoca, kodwa ukuqeqeshwa kufanele kuhlanganiswe nomsebenzi nokuphumula, futhi iqembu lemisipha elihlosiwe kufanele liphumule izinsuku ezingu-2-3 ngemuva kokuqeqeshwa ngaphambi kokuvula umjikelezo olandelayo wokuqeqeshwa.

Ngaphezu kwalokho, lapho ukhetha isisindo se-dumbbell, udinga ukukhetha ngokuvumelana nesimo sakho somzimba kanye nenhloso yokuzivocavoca, futhi ungaqhubeki ngokungaboni isisindo esikhulu. Ngethemba ukuthi ungasebenzisa ukuzivocavoca kwe-dumbbell ukuze ulolonge umzimba ophelele.