Iidumbbells, eyona nto ingundoqo kwiinkqubo zokomelela kwihlabathi liphela, zibonelela ngendlela eguquguqukayo yokufikelela kwiinjongo ezahlukeneyo zempilo. Nokuba ujonge ukwakha izihlunu, ukuphucula unyamezelo, okanye ukuphucula ukuguquguquka, ukufaka iidumbbells kwindlela yakho kunokutshintsha umdlalo. Eli nqaku lijonge kwimiba ebalulekileyo yokusebenza kweedumbbell, ukukhanya kwiinzuzo zabo, iintlobo ezahlukeneyo, imithambo ebalulekileyo, iingcebiso zokhuseleko, kunye nendlela yokukhetha iidumbbells ezifanelekileyo kwiimfuno zakho.
Isiqulatho:
-Iingenelo zokubandakanya iidumbbells kwimithambo yakho
-Ukuqonda iintlobo ezahlukeneyo zeedumbbells
-Umthambo we-dumbbell obalulekileyo wokuzilolonga okulinganayo
-Amacebiso okhuseleko lokuzilolonga dumbbell
-Ukukhetha iidumbbells ezifanelekileyo kwinqanaba lakho lokuqina
Iinzuzo zokubandakanya ii-dumbbells kumsebenzi wakho
Iidumbbells azikho nje esinye isixhobo sokuqina komzimba; zizixhobo zenguqu. Ubulula babo buphikisana namandla abo okukrola, ukomeleza, kunye nokuzinzisa umzimba. Okokuqala, ii-dumbbells zikhuthaza ukuqeqeshwa kwe-unilateral, okuvumela ukulungiswa kokungalingani kwamandla kunye nokuphuhliswa kwemisipha. Oku kukhokelela kwi-symmetry ephuculweyo kunye namandla okusebenza, okubalulekileyo kwimisebenzi yemihla ngemihla kunye nokusebenza kwembaleki. Ngaphezu koko, ukuzilolonga ngeedumbbells kuphucula ulungelelwaniso kunye nokuguquguquka, njengoko zifuna uzinzo ngakumbi kunye nolawulo kunoomatshini okanye iibarbells. Okokugqibela, ukuguquguquka kwee-dumbbells kuvumela uluhlu oluninzi lwemithambo, ukuqinisekisa umthambo obanzi onokuthi ulungelelaniswe kuyo nayiphi na injongo yokuqina.
Ukuqonda iintlobo ezahlukeneyo zeedumbbells
Ukuzulazula kwihlabathi lee-dumbbells kunokuba nzima, kunikezwe iindidi ezikhoyo kwimarike. Ngokubanzi, iidumbbells ziwela kwiindidi ezintathu eziphambili: ezinokuhlengahlengiswa, ubunzima obusisigxina, kunye nesitudiyo. Ii-dumbbells ezihlengahlengiswayo zisebenza kakuhle kwaye zineendleko, zivumela abasebenzisi ukuba batshintshe ubunzima ngokweemfuno zabo zokuzilolonga. Ii-dumbbells ezinobunzima obusisigxina, kwelinye icala, zihlala zifumaneka kwiindawo zokuzivocavoca kwaye zikhethwa ngenxa yokuqina kwazo kunye nokulula ukusetyenziswa. Iidumbbells zestudiyo, ezigqunywe ngevinyl okanye i-neoprene, ziyilelwe umthambo weqela kwaye zilungile ekwandiseni intuthuzelo yokubamba. Uhlobo ngalunye lusebenza ngeenjongo ezahlukeneyo kunye nezinto ezikhethwayo, luqaqambisa ukubaluleka kokuqonda iimpawu zabo ukuze zitshatise neenjongo zakho zokomelela.
Imithambo ye-dumbbell ebalulekileyo ukuze uzilolonge
Ukubopha amandla apheleleyo eedumbbells, ukudibanisa iindlela ezahlukeneyo zokuzilolonga ezijolise kumaqela ahlukeneyo emisipha kubalulekile. Ukuzivocavoca okunje nge-dumbbell press, imiqolo kunye ne-squats ziintshukumo ezisisiseko ezakha amandla kunye nokunyamezela. Kwabo bafuna ukonyusa imizimba yabo ephezulu, ii-bicep curls kunye ne-tricep extensions ziyimfuneko. Okwangoku, imiphunga kunye ne-deadlifts kunye nee-dumbbells kunokuphucula kakhulu amandla omzimba kunye nokuzinza. Ukubandakanya le mithambo kwindlela yakho yesiqhelo kuqinisekisa ukuzilolonga okulungelelanisiweyo okukhuthaza ukukhula kwezihlunu, ukulahleka kwamafutha, kunye nokuphucula impilo yonke.
Iingcebiso zokhuseleko lokuzilolonga kweedumbbell
Nangona ii-dumbbells zibonelela ngeenzuzo ezininzi, ukhuseleko kufuneka luhlale luphambili ukukhusela ukulimala. Ukuqala ngobunzima obufanelekileyo kubalulekile; kufuneka kube ngumceli mngeni kodwa kube nokulawuleka ukugcina imo efanelekileyo ngexesha lonke lokuzilolonga. Ukongezelela, ukufudumala ngaphambi kunye nokupholisa emva kokusebenza kwakho kunokunciphisa kakhulu umngcipheko we-muscle strains. Ukunikela ingqalelo kwimiqondiso yomzimba wakho nako kubalulekile, njengoko ukutyhala ngeentlungu kunokukhokelela kumonzakalo omandundu. Ekugqibeleni, ukugcina ukunyakaza okulawulwayo ngexesha lokuzivocavoca, kunokuthembela ngokukhawuleza, kuqinisekisa ukuba izihlunu ezijoliswe kuzo zisebenza ngokufanelekileyo.
Ukukhetha iidumbbells ezifanelekileyo kwinqanaba lakho lokufaneleka
Ukukhetha iidumbbells ezifanelekileyo kubaluleke kakhulu ekwandiseni impumelelo yokusebenza kwakho ngelixa unciphisa umngcipheko wokwenzakala. Abaqalayo kufuneka baqale ngeentsimbi ezilula, bagxininise kwifomu yokulawula ngaphambi kokuba bandise ubunzima. Abasebenzisi abaphakathi nabaphambili banokukhetha iidumbbells ezinzima ukucela umngeni kumandla abo kunye nonyamezelo ngakumbi. Ukongeza, ukuqwalasela uhlobo lwe-dumbbell olusifaneleyo isimbo sakho sokuzilolonga kunye nemiqobo yendawo kubalulekile. Nokuba iyahlengahlengiswa, ubunzima obumiselweyo, okanye iidumbbells zesitudiyo, ukhetho olufanelekileyo luya kuhambelana nohambo lwakho lokomelela.
Isiphelo:
Iidumbbells sisixhobo esinamandla kwindawo yakho yokomelela, enikezela ukuba bhetyebhetye ukulungelelanisa ukuzilolonga kwakho kwiinjongo zakho ezithile. Ngokuqonda izibonelelo, iintlobo ezahlukeneyo ezikhoyo, imithambo eyimfuneko, amanyathelo okhuseleko, kunye nendlela yokukhetha iidumbbells ezifanelekileyo, usendleleni eya ekunyuseni umgangatho wokomelela kwakho. Ngokuzinikezela kunye nendlela efanelekileyo, amandla okuguqula i-dumbbell yokuzilolonga angaphakathi kuwe.
