Indlela yokwenza i-dumbbell

I-Dumbbell luhlobo lwezixhobo zokuzilolonga zoqeqesho lwemisipha.Isetyenziswa ikakhulu kuqeqesho lwamandla emisipha kunye noqeqesho lwentshukumo edityaniswe nezihlunu.Ukuzivocavoca rhoqo kwe-dumbbell kunokusebenzisa ngokufanelekileyo imisipha yesifuba, isisu, amahlombe, imilenze kunye nezinye iindawo.Inesiphumo esifanayo nezinye xa kuthelekiswa nezixhobo zokuzilolonga, iindlela zokuzilolonga ze-dumbbell zahluke kakhulu kwaye zilula.

Okokuqala, funda ukusebenzisa iidumbbells ukuqinisa i-biceps yakho, i-triceps, kunye nezihlunu zesifuba.Iindlela zokusebenzisa i-biceps ziquka ii-dumbbell curls, ii-curls ze-dumbbell ezitshintshisayo, ii-curls ze-dumbbell ezihlala phantsi, ii-curls ze-dumbbell ze-incline, ii-curls ze-plank arm curls, i-squat curls, i-hammer curls, njl.ukuzivocavoca i-triceps Iindlela zibandakanya i-supine neck ingalo yengalo kunye nokwandiswa, i-neck neck i-arml flexion kunye nokwandiswa, kunye ne-neck-arm-neck-arm flexion kunye nokwandiswa, njl.;iindlela zokusebenzisa izihlunu zesifuba ziquka i-dumbbell bench press, incline dumbbell bench press, dumbbell fly, i-dumbbell fly esinqeni, njl njl.

Emva koko, makhe sithethe malunga nendlela yokusebenzisa iidumbbells ukuze usebenzise amagxa akho kunye nomqolo.Iindlela zokusebenzisa amagxa ziquka i-dumbbell press, igobe phezu kwe-lateral ukuphakama, i-dumbbell shrug, i-dumbbell lateral lift, i-dumbbell yangaphambili iphakamisa, i-alternating front lift, i-prone lateral lift, njl.;iindlela zokusebenzisa umva ziquka ukugoba kwi-dumbbell yengalo enye, i-dumbbell shrugs, i-supine iphakamisa, njl.

Makhe sijonge indlela yokusebenzisa iidumbbells ukuze usebenzise i-abs, iingalo kunye nemilenze yakho.Ukuzivocavoca kwesisu kubandakanya i-dumbbell lateral flexion kunye nokwandiswa;Ukuzivocavoca kwengalo kubandakanya ii-curls ze-dumbbell ezigqithisiweyo, ii-curls ze-dumbbell zangaphantsi, ukujikeleza kwangaphakathi kwe-single-bell, ukujikeleza kwangaphandle kwe-single-bell, ukujikeleza ngokuthe tye phezulu, ukujikeleza ngokuthe tye ngasemva, njl.imithambo yomlenze ibandakanya dumbbells.Ii-squats ezinobunzima, imiphunga ye-dumbbell enobunzima, ukuphakama kwethole le-dumbbell, njl.

Okokugqibela, makhe sithethe malunga nezilumkiso zomthambo we-dumbbell.Xa usebenzisa iidumbbells ukwenza umthambo, kufuneka wazi izinto ezibalulekileyo kwiintshukumo zeedumbbell.Xa usebenzisa, ukunyakaza kufuneka kube ngumgangatho, ngaphandle koko kulula ukuxhatshazwa okanye ukuxhatshazwa.Ngexesha elifanayo, musa ukutshintsha rhoqo ii-dumbbells zobunzima obuhlukeneyo kwaye wandise ixesha lokuzilolonga ukuze ufezekise ngokukhawuleza iziphumo zokuzivocavoca., kufuneka uyenze inyathelo ngenyathelo, kwaye awukwazi ukusebenzisa indlela yokuzivocavoca efanayo.Kufuneka utshintshe iindlela ezahlukeneyo zokuzilolonga ukuze ufumane iziphumo ezingcono.Ewe, isiseko sayo yonke le nto kukuba kufuneka wenze umthambo olungileyo wokuzifudumeza.