Sebenzisa le setyinti yentsimbi yokwenza iseti yokwenza ukuba umsebenzi wakho wasekhaya ubukeke ubuchwephesha ngakumbi. Ezi dumbbells zilungile ekusebenzeni komzimba opheleleyo kwaye zinokukunceda ufezekise naziphi na iinjongo zomzimba ngaphandle kokushiya ikhaya. Ukuzivocavoca umzimba ophezulu kunye nokongeza ukuxhathisa okongezelelweyo kwimithambo esezantsi yomzimba. Uyilo lwesinyithi olomeleleyo luhlala ixesha elide kwaye isiphatho serabha sikubonelela ngokuzilolonga ngakumbi.
★ [Kulula ukuyisebenzisa] Izisindo zasimahla zibalulekile ekugcineni impilo, kuba ungazisebenzisa nanini na kwaye naphi na ukwakha umzimba nengqondo egqibeleleyo ekhaya. I-Biceps i-flexion, i-deadlift, i-bench press, i-push-ups, i-dumbbells zinokuzenza zonke ezi zinto ngaphandle kokuya ejimini okanye nangaphezulu.
★ [Ulondolozo olulula] I-Dumbbells kulula ukuyigcina kwaye inokucocwa kakuhle ukugcina ucoceko ixesha elide.
★ [Kulula ukuseta] Ubunzima buyahlengahlengiswa. Khetha ubunzima bakho ukudibanisa imithambo. Uhlobo olufumanekayo lwenzeka ngokuchanekileyo. Isibambo esenziwe nge-ergonomic sibonelela ngeyona ntuthuzelo iphezulu yomsebenzisi kunye nokubambelela okugqwesileyo.
★ [Floor Friendly] Izinto zethu ze-dumbbell ziye zavavanywa ngokuqatha. Kwaye iirubbells zethu aziyi kubangela monakalo phantsi. Nokunciphisa ingxolo.
★ [Izinto eziluncedo ze-dumbbells] zinokubonelela ngamava omzimba okhuselekileyo nathembekileyo. Oku kuluncedo kakhulu kwimithambo yakho yomzimba ephezulu. Inokukunceda ukuba uzilolonge kwaye ubumbe iingalo, amagxa, kunye nomqolo, kunye nokomeleza izihlunu. Ngale seti yedumbbell, ungazilolonga ekhaya, eofisini okanye naphi na.
1. Khetha ubunzima obulungileyo ngaphambi kokuziqhelanisa ne-dumbbells.
2. Injongo yokwenza umthambo kukuzilolonga izihlunu. Kungcono ukhethe i-dumbbells ene-65% kunye ne-85% yesisindo. Umzekelo, ukuba unako ukuphakamisa umthwalo we-10 kg ngexesha, kuya kufuneka ukhethe i-dumbbells ezinobunzima be-6.5 kg-8.5 kg yokuzivocavoca. Ziqhelanise namaqela angama-58 ngosuku, iqela ngalinye kangangezihlandlo ezi-6 ukuya kwezi-12, musa ukuhamba ngokukhawuleza, iqela ngalinye lahlulwe ngemizuzu emi-2-3. Umthwalo mkhulu kakhulu okanye mncinci kakhulu, ixesha elide lide kakhulu okanye lifutshane kakhulu, kwaye isiphumo asilunganga.
3. Injongo yokwenza umthambo kukunciphisa amafutha. Kuyacetyiswa ukuziqhelanisa namaxesha ali-15-25 okanye nangaphezulu kwiqela ngalinye. Isithuba phakathi kweqela ngalinye kufuneka sibe yimizuzu eyi-1-2. Ukuba ucinga ukuba lo msebenzi uyadika. Ungasebenzisa umculo owuthandayo ukuziqhelanisa, okanye ulandele umculo ukuze wenze umthambo we-dumbbell aerobic
Iidumbbells zifuna ulawulo olungaphezulu kwemisipha kuneebellbells, ukuze zikhuthaze ulwazi lokuzilolonga. Elona candelo lilungileyo loqeqesho lwe-dumbbell kukuba kwimidlalo ethile, ivumela iimbaleki ukuba ziqeqeshe uluhlu olukhulu lokuhamba kunesithsaba.
I-Dumbbells zilungile kuluhlu lokuzilolonga, kubandakanya ukubethelwa ngesando kunye nee-biceps curls, i-triceps extensions zokusebenzisa iingalo ezingaphezulu, kunye noxinzelelo lwegxalaba lokusebenzisa i-lateral, lateral, kunye nokuphakama komqolo kwamagxa. Yenza imilenze yakho ngokunyusa ubunzima beempumlo okanye ii-squats ukwandisa amandla akho kunye nokwenza ngcono ukulingana kwakho.
