Kucetyiswa ukuba ukuqina koqeqesho lokuqala kufuneka kube yi-5-7.5 kg ye-biceps.Ukuba i-triceps yenziwa nge-dumbbells, yi-2.5-5 kg ngesandla esinye kunye ne-10 kg ehlombe.Ngoko ke, ucinga ukuba ekuqaleni uthenge i-dumbbells kunye ne-30 kg yegama (enyanisweni kuphela ngaphezu kwe-20 kg).Ukuba unyanzelisa uqeqesho.Emva kweenyanga ezi-3, lo bunzima bulungile kuwe, i-brachii ezimbini kunye ne-brachio ezintathu.Kodwa amagxa ngokuqinisekileyo ayonelanga.Kwiinyanga ezintandathu kamva, iBrachio yayingasenakwenzeka.Ngelo xesha, iya kuba mandundu ngokufanelekileyo ngokwemeko yomntu yasemzimbeni.Ndicebisa ukuba uthenge ipere yeedumbbells ezinobunzima obungama-50 kg, kunye needumbbells ezimbini ezizimeleyo ezi-5 kg.Oku kwanele ukuba uzilolonge unyaka omnye.Imiqathango iyakuvumela.Xa uthenga ibha ye-barbell, ibha ye-Olimpiki iya kuba yekhwalithi engcono kwaye iya kuthatha ixesha elide.
Enye into endifuna ukuyithetha kukuba.Udinga ii-reps ezaneleyo kunye neeseti ezaneleyo zokusebenzisa izihlunu zakho.Awudingi ukuba udinwe ngomoya omnye, nokuba sele ugqibile.Yenza iintshukumo ezahlukeneyo ezinobunzima obahlukeneyo ngokuphindaphindiweyo.Kwaye awudingi iintsimbi ezigqithisileyo ukuze usebenzise izihlunu, ngoko awudingi ii-dumbbells ezinzima kakhulu okanye ii-barbells.
Ulwazi olongeziweyo:
Indlela yokwenza i-dumbbell isethi yeendlela zokufaneleka ezigqitywe ngezixhobo ze-dumbbell.Iyakwazi ukufezekisa injongo yokuzuza imisipha kubantu abancinci, ukunciphisa amanqatha kubantu abatyebileyo kunye nokubunjwa.Izigaba ezahlukeneyo zokomelela kunye neenjongo zempilo zineendlela ezahlukeneyo zokuzilolonga kwiidumbbells.
Imigaqo yokuzivocavoca esisiseko:
1. Ukuze abantu ababhityileyo bafumane izihlunu, ifanelekile imithambo ye-dumbbell enobunzima obunzima kunye neereps ezimbalwa.
2. Ukunciphisa amanqatha kukulungele ukuzivocavoca kwe-dumbbell kunye nobunzima obuncinci kunye namaxesha amaninzi.
3. Ngenjongo yokubumba, kuyafaneleka ukuzivocavoca nge-dumbbells ephakathi.
Ixesha lokuposa: Jun-24-2021