Ama-Dumbbells, okuyisisekelo sezimiso zokufaneleka emhlabeni wonke, anikeza indlela eguquguqukayo yokufinyelela imigomo ehlukahlukene yokufaneleka. Noma ngabe ubheke ukwakha izicubu zomzimba, ukuthuthukisa ukukhuthazela, noma ukuthuthukisa ukuguquguquka, ukufaka ama-dumbbell esimisweni sakho kungase kushintshe umdlalo. Lesi sihloko sidingida izici ezibucayi zokujima kwe-dumbbell, sikhanyisela izinzuzo zabo, izinhlobo ezahlukene, izivivinyo ezibalulekile, amathiphu okuphepha, kanye nendlela yokukhetha ama-dumbbell afanele ngezidingo zakho.
Okuqukethwe:
- Izinzuzo zokufaka ama-dumbbell emsebenzini wakho
- Ukuqonda izinhlobo ezahlukene zama-dumbbells
- Izivivinyo ezibalulekile ze-dumbbell ukuze uzivocavoce okulinganiselayo
- Amathiphu okuphepha okuzivocavoca kwe-dumbbell
- Ukukhetha ama-dumbbell afanele wezinga lakho lokufaneleka
Izinzuzo zokufaka ama-dumbbell emsebenzini wakho
Ama-Dumbbell awawona nje ucezu lwemishini yokuqina; zingamathuluzi okuguqula. Ubulula bazo buphikisana namandla abo okuqopha, ukuqinisa, nokusimamisa umzimba. Okokuqala, ama-dumbbells akhuthaza ukuqeqeshwa okuhlangene, okuvumela ukulungiswa kokungalingani kwamandla nokuthuthukiswa kwemisipha. Lokhu kuholela ekuthuthukisweni kwe-symmetry namandla okusebenza, okubalulekile kukho kokubili imisebenzi yansuku zonke kanye nokusebenza kwezemidlalo. Ngaphezu kwalokho, ukujima okunama-dumbbell kuthuthukisa ukusebenzelana nokuvumelana nezimo, njengoba kudinga ukuzinza nokulawula ngaphezu kwemishini noma ama-barbell. Okokugcina, ukuguquguquka kwama-dumbbell kuvumela uchungechunge olukhulu lokuzilolonga, okuqinisekisa ukujima okuphelele okungavunyelaniswa nanoma yimuphi umgomo wokufaneleka.
Ukuqonda izinhlobo ezahlukene zama-dumbbells
Ukuzulazula emhlabeni wama-dumbbell kungaba nzima, uma kubhekwa ukuhlukahluka okutholakala emakethe. Ngokuvamile, ama-dumbbell awela ezigabeni ezintathu eziyinhloko: eziguquguqukayo, isisindo esingaguquki, nesitudiyo. Ama-dumbbell alungisekayo asebenzisa isikhala futhi ayabiza, avumela abasebenzisi ukuthi bashintshe isisindo ngokuya ngezidingo zabo zokujima. Ama-dumbbell anesisindo esingaguquki, ngakolunye uhlangothi, avame ukutholakala ezindaweni zokuzivocavoca futhi akhethwa ngenxa yokuqina kwawo kanye nokusebenziseka kalula. Ama-dumbbell e-Studio, avame ukumbozwa nge-vinyl noma nge-neoprene, aklanyelwe ukuzivocavoca kweqembu futhi mahle kakhulu ekuthuthukiseni ukunethezeka kokubamba. Uhlobo ngalunye lufeza izinjongo nezintandokazi ezahlukene, okugqamisa ukubaluleka kokuqonda izici zazo ukuze zihambisane nemigomo yakho yokufaneleka.
Izivivinyo ezibalulekile ze-dumbbell ukuze uzivocavoce okulinganiselayo
Ukuze usebenzise amandla aphelele wama-dumbbell, ukuhlanganisa izivivinyo ezihlukahlukene eziqondise amaqembu emisipha ehlukene kubalulekile. Ukuzivocavoca okufana ne-dumbbell press, imigqa, nama-squats ukunyakaza okuyisisekelo okwakha amandla nokubekezela. Kulabo abafuna ukuthuthukisa umzimba wabo ongaphezulu, ama-bicep curls kanye nezandiso ze-tricep zibalulekile. Ngaleso sikhathi, amaphaphu nama-deadlift anama-dumbbell angathuthukisa kakhulu amandla omzimba aphansi nokuzinza. Ukufaka lezi zivivinyo esimisweni sakho kuqinisekisa ukujima okunokulinganisela okukhuthaza ukukhula kwemisipha, ukuncipha kwamafutha, kanye nokufaneleka okupheleleyo okupheleleyo.
Amathiphu okuphepha okuzivocavoca kwe-dumbbell
Nakuba ama-dumbbell enikeza izinzuzo eziningi, ukuphepha kufanele kube yinto ehamba phambili ukuvimbela ukulimala. Ukuqala ngesisindo esifanele kubalulekile; kufanele kube inselele kodwa ukwazi ukugcina isimo esifanele ngesikhathi sokuzivocavoca. Ukwengeza, ukufudumala ngaphambi nokupholisa ngemva kokuzivocavoca kwakho kunganciphisa kakhulu ingozi yezinkinga zemisipha. Ukunaka izimpawu zomzimba wakho nakho kubalulekile, njengoba ukusunduza ezinhlungwini kungaholela ekulimaleni okubi kakhulu. Okokugcina, ukulondoloza ukunyakaza okulawulwayo ngesikhathi sokuzivocavoca, kunokuthembela kumfutho, kuqinisekisa ukuthi imisipha ehlosiwe ihlanganyela ngokuphumelelayo.
Ukukhetha ama-dumbbell alungile ngeleveli yakho yokufaneleka
Ukukhetha ama-dumbbell afanelekile kubalulekile ekwandiseni ukusebenza kahle kokujima kwakho kuyilapho unciphisa ubungozi bokulimala. Abaqalayo kufanele baqale ngezisindo ezilula, bagxile efomini lokwazi kahle ngaphambi kokwandisa isisindo kancane kancane. Abasebenzisi abamaphakathi nabathuthukile bangakhetha ama-dumbbell asindayo ukuze baphonsele inselelo amandla abo nokukhuthazela ngokuqhubekayo. Ukwengeza, ukucabangela uhlobo lwe-dumbbell olufanele kangcono isitayela sakho sokuzivocavoca kanye nezingqinamba zesikhala kubalulekile. Kungakhathaliseki ukuthi iyalungiseka, isisindo esingaguquki, noma ama-dumbbell asestudiyo, ukukhetha okulungile kuzohambisana nohambo lwakho lokufaneleka.
Isiphetho:
Ama-Dumbbells ayithuluzi elinamandla ku-arsenal yakho yokufaneleka, enikeza ukuguquguquka ukuze uvumelanise ukujima kwakho nezinjongo zakho ezithile. Ngokuqonda izinzuzo, izinhlobo ezahlukene ezitholakalayo, izivivinyo ezibalulekile, izinyathelo zokuphepha, kanye nendlela yokukhetha ama-dumbbell alungile, usendleleni eya ekuthuthukiseni isimiso sakho sokufaneleka. Ngokuzinikezela nangendlela efanele, amandla okuguqula ama-dumbbell angaphakathi kuwe.
