Izindaba

1, Kubalulekile ukufudumala kahle

Uma usebenzisa ama-dumbbell ukuze ube nempilo, kufanele kuqashelwe ukuthi ukufudumala okwanele ngaphambi kokuzivocavoca, okuhlanganisa imizuzu emi-5 kuya kweyi-10 yokuqeqeshwa kwe-aerobic kanye nokwelula imisipha eyinhloko yomzimba.

2, Isenzo sizinzile futhi asisheshi

Unganyakazi ngokushesha kakhulu, ikakhulukazi ukuzinza okhalweni nesisu kubaluleke kakhulu, ukunyakaza kokuqeqeshwa ukugwema eyodwa, ibhalansi yomzimba wonke ibaluleke kakhulu, ngaphezu kokunyakaza okujwayelekile, ubambe ukunyakaza kwe-dumbbell, nakuba kungenjalo. kunzima, kodwa kufanele kube okujwayelekile.

3, Ukulimala kwephutha lokuma

Uma kungenjalo, kungenzeka ukuqeqesha imisipha engalungile.Lapho indololwane igobile ngokusesilinganisweni, uma ukuma kungalungile, kulula ukubangela ukulimala.Ngemuva kokuzivocavoca, phumula, okulungele ukuthuthukiswa kwemigqa emide futhi uqondise imisipha.

I-4, Ukulawulwa kokuqina kokuphefumula

Kufanele kuqashelwe indlela yokuphefumula, ngokuvamile ukuthumba isifuba noma ukukhuphuka lapho uhogela umoya, udonsa noma uwa lapho uphefumula.Ngamagama alula, iyaphuma lapho uzikhandla, futhi uma kunesidingo, ungenza umsindo ukuze uqinise amandla akho.

5, Khetha ama-dumbbells afanelekile

Ngaphambi kokusebenzisa ukuqina kwe-dumbbell, ukukhetha ikhwalithi yama-dumbbells abo, inhloso yokuzivocavoca ukwandisa imisipha, ukukhetha okungcono kakhulu kwama-dumbbells angu-65% -85%.

Qaphela: uma isikhathi ngasinye ungakwazi ukuphakamisa umthwalo 10 kg, kufanele ukhethe isisindo 5 kuya 8 kg umsebenzi dumbbell.

6. Prakthiza izikhathi nesikhathi

Prakthiza amaqembu angu-5-8, iqembu ngalinye lenze izikhathi ezingu-6-12, isivinini sesenzo akufanele sisheshe kakhulu, isikhawu seqembu ngalinye imizuzu engu-2-3.Umthwalo omningi noma omncane kakhulu, isikhawu eside kakhulu noma esifushane kakhulu, umphumela ngeke ube muhle.

7, Musa ukwanda ngobumpumputhe

Musa ukuze uphishekele ijubane lokulahlekelwa isisindo ukukhetha i-heavyweight dumbbell, ukwazi ukuthi umphumela wokulahlekelwa isisindo awulingani nesisindo se-dumbbell!Okufanelana nawe kungcono kakhulu.