iindaba

1. Uyintoni umphumo wokusebenzisa i-dumbbells ukuphucula umsebenzi wesondo
Izikwere ze-Dumbbell zaye zathathelwa ingqalelo njengokhetho lokuqala lokuba sempilweni kwamadoda. Xa besenza i-dumbbell squats, banokukhuthaza ukugcinwa kwehomoni eyindoda kwaye basebenza kakhulu ekuphuculeni ukusebenza kwamadoda ngokwesini.

2. Zithini iimpembelelo zokuzivocavoca iidumbbells ukunciphisa umzimba?
Ukuba injongo yokusebenzisa i-dumbbells kukunciphisa amafutha, kucetyiswa ukuba wenze i-15-25 reps okanye ngaphezulu kwiqela ngalinye. Ixesha leqela ngalinye lilawulwa kwimizuzu emi-1-2. Xa ukhetha i-dumbbells, khetha i-lighter, ukwenzela ukuba ungaqeqeshi izihlunu ezininzi kwaye ukhule kakhulu.

3. Iyintoni indima yeedumbbell zokwakha izihlunu
Ukunamathela ixesha elide kwimithambo ye-dumbbell kunokuguqula imigca yemisipha kunye nokunyusa ukunyamezelana kwemisipha. Ukuzilolonga rhoqo ngeedumbbells ezinzima kunokwenza izihlunu zomelele, zomeleze imicu yezihlunu, kwaye zonyuse amandla emisipha. Ungazilolonga izihlunu zamalungu aphezulu, esinqeni kunye nezihlunu zesisu. Umzekelo, xa usenza ukuhlala, ukubamba iidumbbell ngezandla zozibini ngasemva kwentamo kunokunyusa umthwalo wokuzivocavoca isisu esiswini; Ukubamba i-dumbbells yokugoba okanye ukujika komthambo kunokusebenzisa imisipha ye-oblique yangaphakathi nangaphandle; Ukubamba iidumbbell ngokuthe tye Amagxa kunye nesifuba sinokusetyenziswa ngokunyusa ingalo phambili nasemva. Ungazilolonga izihlunu zomlenze ezisezantsi. Njengokubamba i-dumbbells ukuze uhlale ngonyawo olunye, squat ngeenyawo zombini kwaye utsibe.

4. Iyintoni indima yoqeqesho lwe-dumbbell ukusombulula imeko yokungalingani
Abantu abaqhelekileyo kufuneka babe "nezandla eziphambili", ezibonakala ngakumbi kuqeqesho olunzima. Abanye abantu baya kuba nokungalingani kwicala lasekhohlo nasekunene kwamandla emisipha (okanye ubungakanani bemisipha) ngenxa yokusebenzisa ixesha elide koqeqesho oluphambili lwezandla. Ungayisombulula njani? I-Dumbbells sisixhobo esiluncedo kakhulu sokulungisa.

Ngenxa yokuba ubunzima be-dumbbell bunokukhetha. Ungaqinisa kwicala elibuthathaka; okanye uloliwe ngobunzima icala elinobuthathaka elinokulithwala, de izandla zozibini ziphantse zilungiswe. Nangona kunjalo, ukulungiswa kwesandla esingalawulekiyo kunomda. Emva kwayo yonke loo nto, abantu basenethuba ngesandla esongamileyo, kwaye abanako ukufikelela kwimfezeko efanayo.

Zeziphi izivivinyo zeedumbbells ekhaya
1. Yima nkqo, ubambe idumbbell kwisandla ngasinye, iintende zijongana. Gcina iingalo zakho ziguqukile kancinci, kwaye uphakamise i-dumbbells ecaleni ecaleni kancinci ngaphezulu kokuphakama kwamagxa. Yima ithutyana, emva koko ucothise kancinci kwaye ubuyisele.

2. Ukufa kukaRomania: yima nkqo, tyhala phantsi isibini seedumbbells ngeentende phantsi uze uxhomeke phambi komzimba wakho. Ngokunyusa inyonga, vumela ubunzima bomzimba babuyele kwizithende, ugobe amadolo kancinci, kwaye utyibilize iidumbbells ecaleni kwamathanga ukuya embindini we-tibia. Buyisela kwindawo yokuqala, uphinde uphinde.

3. I-Dumbbell Bird: Lala kwibhentshi ethe tyaba iinyawo zakho zisemhlabeni. Tyhala isibini see-dumbbells ngaphezulu kwesifuba sakho, iintende zijongana. Gcina iingalo zakho zigobile kancinci, kwaye ucothise i-dumbbells ecaleni kwe-arc de kube iingalo zakho ezingaphezulu zilingana nomhlaba. Misa okwethutyana, emva koko ubuyisele i-dumbbell kwindawo yokuqala kwi-arc efanayo, kwaye uphinde.

4. Ukuma nkqo: Bamba izibini zeedumbbells uzixhome ecaleni kwakho. Yima ecaleni ujonge isitulo esicabalele, nyathela kumlenze wesikwere, kwaye ubeke unyawo lwakho lwasekunene kwisitulo esisicaba. Tyhala phantsi ngamandla ngomlenze wakho wasekunene uze uqhubele umzimba wakho ebhentshini de iinyawo zakho zibe tyaba kumgangatho webhentshi. Emva koko nyathela phantsi komlenze wasekhohlo ukubuyisela umzimba kwindawo yokuqala. Emva koko nyathela umlenze wasekhohlo, phinda, kwaye uphinde umva ngokwahlukeneyo.

5. Ukuhamba kabini kwedumbbell: Bamba izibini zeedumbbells ezineentende. Gcina amadolo egobile, umqolo wakho uthe tye, kwaye isinqe sakho sigobe phantsi ama-90 degrees. Tsala idumbbell ukuya esiswini kwaye uchukumise izihlunu zesisu kunye neentende zakho phezulu. Buyisela kancinci kwaye uphinde.

Amanqaku omzimba kaDumbbell
1. Ubunzima be-dumbbell ekhethiweyo bukhaphukhaphu kakhulu ukuphumeza isiphumo sokutsala ibango lasekhaya, kwaye akunakuphula ukulingana komzimba; Ubunzima be-dumbbell bunzima kakhulu, ibhalansi yomzimba eguqukayo yonakele kakhulu, kunzima ukuyibuyisela, kwaye amaxesha amaninzi ayisosiphumo esifanelekileyo. . Ukuba injongo yomthambo kukufumana izihlunu, unokukhetha iidumbbells ezine-65% -85% umthwalo. Ukuba injongo yomthambo kukunciphisa amanqatha: unokukhetha i-dumbbell elula, efana ne-3 ukuya kwi-5 kg.

2. Musa ukutyeba ngokugqithiseleyo. Ukutyeba kakhulu dumbbells kulula ukuba uxinzelele izihlunu zakho, ezingayi kufezekisa isiphumo soqeqesho. Ngokubanzi, amantombazana aziqhelanisa ne-dumbbells ukunciphisa umzimba kunye nokuma komzimba. Abasetyhini bakhetha i-dumbbells, musa ukukhetha i-dumbbells ezinzima kakhulu njengamakhwenkwe. Amantombazana kufuneka abe khaphukhaphu kwaye abe ngcathu, kwaye ubunzima beedumbbells kufuneka bulawulwe malunga ne-1 kg.

3. Ukuphakamisa kancinci kwaye ukuthoba kancinci kuya kuvuselela izihlunu ngokunzulu. Ngokukodwa, xa ubeka i-dumbbells, kufuneka ulawule isantya sakho kwaye wenze umthambo wokunyanzelisa ukukhuthaza ngokupheleleyo izihlunu zakho. Abantu abaninzi bayayityeshela imithambo evunyelweyo. Nokuba i-dumbbell iphakanyisiwe ukuze igqibe umsebenzi, ibekwa phantsi ngokukhawuleza, ichithe ithuba elihle lokunyusa izihlunu. Isenzo esinye sithatha imizuzwana emi-1 ukuya kwezi-2.


Ixesha Post: Feb-01-2021