izindaba

1. Uyini umphumela wokuzivocavoca ama-dumbbells ukuthuthukisa ukusebenza kocansi
Izikwele ze-Dumbbell bake babhekwa njengokhetho lokuqala lokuqina kwamadoda. Lapho uqhuba ama-dumbbell squats, angakhuthaza uketshezi kwamahomoni wesilisa futhi asebenza kakhulu ekuthuthukiseni ukusebenza kowesilisa ngokocansi.

2. Uyini umphumela wokuzivocavoca ama-dumbbells ukunciphisa umzimba?
Uma inhloso yokuzivocavoca ama-dumbbells ukunciphisa amafutha, kunconywa ukwenza ama-reps ayi-15-25 noma ngaphezulu ngeqembu ngalinye. Isikhawu seqembu ngalinye silawulwa ngemizuzu engu-1-2. Lapho ukhetha ama-dumbbells, khetha okulula, ukuze ungaqeqeshi imisipha eminingi futhi ukhule kakhulu.

3. Iyini indima yama-dumbbells ukwakha imisipha
Ukunamathela isikhathi eside ekuzivocavoca i-dumbbell kungashintsha imigqa yemisipha futhi kukhulise ukukhuthazela kwemisipha. Ukuzivocavoca njalo ngama-dumbbells asindayo kungenza imisipha iqine, iqinise imicu yemisipha, futhi ikhulise namandla emisipha. Ungavivinya imisipha yomlenze ongaphezulu, okhalweni nasesiswini Isibonelo, lapho wenza ukuhlala phansi, ukubamba ama-dumbbells ngezandla zombili ngemuva entanyeni kungakhuphula umthwalo wokuzivocavoca imisipha yesisu; ukubamba ama-dumbbells we-lateral bending or turning exercises kungasebenzisa imisipha ye-oblique yangaphakathi nangaphandle; ukubamba ama-dumbbells ngqo Imisipha yehlombe nesifuba ingasetshenziswa ngokukhulisa ingalo phambili nangemuva. Ungavivinya imisipha yomlenze ephansi. Njengokubamba ama-dumbbells ukuze uhlale ngonyawo olulodwa, squat ngezinyawo zombili bese uyagxuma.

4. Iyini indima yokuqeqeshwa kwe-dumbbell ukuxazulula isimo esingalingani
Abantu abajwayelekile kufanele babe "nezandla ezivelele", okusobala kakhulu ekuqeqesheni okunzima. Abanye abantu bazoba nokungalingani emandleni emisipha yangakwesokunxele nangakwesokudla (noma ngosayizi wemisipha) ngenxa yokusebenzisa isikhathi eside ukuqeqeshwa kwezandla okuvelele. Ungayixazulula kanjani? Ama-dumbbells ayithuluzi lokulungisa eliwusizo kakhulu.

Ngoba isisindo se-dumbbell siyakhethwa. Ungaqinisa ohlangothini olubuthakathaka; noma uqeqeshe ngesisindo ohlangothini olubuthakathaka olungakuthwala, kuze kube yilapho izandla zombili zicishe zilungiswe. Kodwa-ke, ukulungiswa kwesandla esingabusi kunqunyelwe. Ngemuva kwakho konke, abantu basenenzuzo ngesandla esivelele, futhi kungenzeka bangakwazi ukufeza ukuphelela okufanayo.

Yimiphi imisebenzi yama-dumbbells ekhaya
1. Yima uqonde, uphethe i-dumbbell esandleni ngasinye, izintende zibhekene. Gcina izingalo zakho zigobeka kancane, bese uphakamisa ama-dumbbells eceleni eceleni kancane phezu kobude behlombe. Misa isikhashana, bese wehlisa kancane bese ubuyisela.

2. Ukubulawa kwabantu eRomania: yima uqonde, uphushe phansi izigaxa zezinsimbi ezinezintende phansi bese ulenga phambi komzimba wakho. Ngokuphakamisa izinkalo, vumela isisindo somzimba sibuyele ezithendeni, sigobise amadolo kancane, bese uslayida ama-dumbbells asemathangeni aye maphakathi ne-tibia. Buyisela endaweni yokuqala, bese uphinda.

3. I-Dumbbell Bird: Lala ebhentshini elisicaba izinyawo zakho ziphansi. Cindezela ama-dumbbells ngenhla kwesifuba sakho, izintende zibhekene. Gcina izingalo zakho zigobile kancane, bese wehlisa kancane ama-dumbbells eceleni kwe-arc kuze kube yilapho izingalo zakho ezingaphezulu zilingana nomhlabathi. Misa isikhashana, bese ubuyisela i-dumbbell endaweni yokuqala ku-arc efanayo, bese uyaphinda.

4. Ukuma okuqondile: Bamba ama-dumbbells bese uwalengisa eceleni kwakho. Yima ohlangothini olubheke isitulo esicabalele, nyathela emlenzeni oyisikwele, bese ubeka unyawo lwakho lwangakwesokudla esitulweni esiyisicaba. Phusha phansi kanzima ngomlenze wakho wangakwesokudla bese ushayela umzimba wakho ebhentshini kuze kube izinyawo zakho ziyisicaba ebhentshini. Bese ungena ngaphansi komlenze wesobunxele ukubuyisela umzimba endaweni yokuqala. Bese unyathela umlenze wesobunxele, phinda, bese ubuyela emuva ngokushintshana.

5. Ukugwedla okuphindwe kabili kwembumbulu: Bamba ama-dumbbells ngezintende phansi. Gcina amadolo akho egobile kancane, umhlane wakho uqondile, futhi okhalo lwakho luguqa phansi ngama-90 degrees. Donsela i-dumbbell phezulu esiswini bese uthinta imisipha yesisu ngezintende zakho phezulu. Buyisela kancane bese uphinda.

Amanothi wokuqina we-Dumbbell
1. Isisindo sedumbbell ekhethiwe sikhanya kakhulu ukufeza umphumela wokudonsa ukufunwa kwasekhaya, futhi asikwazi ukwephula ibhalansi yomzimba enamandla; isisindo se-dumbbell sinzima kakhulu, ibhalansi yomzimba enamandla ilimele kakhulu, kunzima ukuyibuyisa, futhi kaningi ayisiwo umphumela omuhle. . Uma inhloso yokuzivocavoca ukuzuza imisipha, ungakhetha ama-dumbbells anomthwalo ongu-65% -85%. Uma inhloso yokuzivocavoca ukunciphisa amafutha: ungakhetha i-dumbbell ekhanyayo kancane, efana no-3 kuye ku-5 kg.

2. Ungakhulupali ngokweqile. Ama-dumbbells akhuluphele ngokweqile kulula ukucindezela imisipha yakho, engeke izuze umphumela wokuqeqeshwa. Ngokuvamile, amantombazane enza ama-dumbbells ukuze anciphise umzimba futhi alolonge imizimba yawo. Abesifazane bakhetha ama-dumbbells, musa ukukhetha ama-dumbbells anzima kakhulu njengoba kwenza abafana. Amantombazane kufanele abe lula futhi alinganise, futhi isisindo sama-dumbbells kufanele silawulwe cishe ku-1 kg.

3. Ukuphakamisa kancane futhi wehlise kancane kuzoshukumisa imisipha ngokujulile. Ikakhulu, lapho ubeka phansi ama-dumbbells, kufanele ulawule ijubane lakho futhi wenze izivivinyo ezivumayo ukuze uvuselele imisipha yakho ngokuphelele. Abantu abaningi abakunaki ukuzivocavoca okunemvume. Noma i-dumbbell iphakanyiswa ukuqedela umsebenzi, ibekwa phansi ngokushesha, imoshe ithuba elihle lokukhulisa imisipha. Isenzo esisodwa ngokuvamile sithatha imizuzwana engu-1 kuye kwemibili.


Isikhathi Iposi: Feb-01-2021