Iindaba

1, Kubalulekile ukufudumala kakuhle

Xa usebenzisa ii-dumbbells zokufaneleka, kufuneka kuqatshelwe ukuba ukufudumala okwaneleyo ngaphambi kokuzivocavoca, kubandakanywa nemizuzu emi-5 ukuya kwe-10 yoqeqesho lwe-aerobic kunye nokwelula izihlunu eziphambili zomzimba.

I-2, Isenzo sizinzile kwaye asikhawulezi

Musa ukuhamba ngokukhawuleza, ngokukodwa ukuzinza kwesinqe kunye nesisu kubaluleke kakhulu, iintshukumo zokuqeqesha ukuphepha enye, ibhalansi yomzimba wonke iyona nto ibalulekileyo, ngaphezu kwentshukumo eqhelekileyo, ukubamba intshukumo ye-dumbbell, nangona ingekho. kunzima, kodwa kufuneka kube semgangathweni.

I-3, ukwenzakala kwempazamo yokuma

Ukuba akukho ndawo, kunokwenzeka ukuqeqesha izihlunu ezingalunganga.Xa i-elbow joint igobile ngokulinganayo, ukuba i-posture ayilunganga, kulula ukubangela ukulimala.Emva kokuzivocavoca, phumla, ohambelana nokuphuhliswa kwemigca emide kunye nokulungelelanisa izihlunu.

I-4, ukulawulwa kozinzo lokuphefumla

Ingqalelo kufuneka ihlawulwe kwindlela yokuphefumla, ukuxhwilwa isifuba ngokubanzi okanye phezulu xa uphefumla, ukunyuswa okanye ukuwa xa uphefumla.Ngamagama alula, iyaphuma xa uzibhokoxa, kwaye ukuba kuyimfuneko, unokwenza isandi ukuqinisa amandla akho.

5, Khetha iidumbbells ezifanelekileyo

Ngaphambi kokusebenzisa i-dumbbell fitness, ukukhetha umgangatho weedumbbells zabo, injongo yokuzivocavoca kukwandisa izihlunu, ukhetho olungcono lwe-65% -85% yomthwalo weedumbbells.

Qaphela: ukuba ixesha ngalinye linokuphakamisa umthwalo we-10 kg, kufuneka ukhethe ubunzima be-5 ukuya kwi-8 kg ye-dumbbell exercise.

6. Ziqhelise amaxesha kunye nexesha

Ziqhelanise namaqela angama-5-8, iqela ngalinye linyathelo le-6-12 amaxesha, isantya sesenzo akufanele sikhawuleze, iqela ngalinye likhefu le-2-3 imizuzu.Umthwalo omninzi okanye omncinci kakhulu, ixesha elide okanye elifutshane kakhulu, umphumo awuyi kuba mhle.

7, Musa ukwanda ngobumfama

Musa ukwenzela ukuba ulandele isantya sokulahlekelwa kwesisindo ukukhetha i-dumbbell enzima, ukwazi ukuba umphumo wokulahlekelwa kwesisindo awulingani nobunzima be-dumbbell!Okona kukufaneleyo kokona kulungileyo.