Kunconywa ukuthi ukuqina kokuqeqeshwa kokuqala kufanele kube ngu-5-7.5 kg we-biceps.Uma i-triceps yenziwa ngama-dumbbells, ingu-2.5-5 kg ngesandla esisodwa kanye ne-10 kg ehlombe.Ngakho-ke, uma ucabangela ukuthi ekuqaleni uthenge ama-dumbbells anesisindo esingama-30 kg (empeleni angaphezu kwama-20 kg).Uma uphikelela ekuqeqesheni.Ngemuva kwezinyanga ezi-3, lesi sisindo silungile kuwe, i-brachii ezimbili ne-brachio ezintathu.Kodwa amahlombe awanele neze.Ezinyangeni eziyisithupha kamuva, uBrachio wayengasakwazi.Ngaleso sikhathi, kuyobe kubhebhetheka ngokufanelekile ngokwesimo somuntu siqu somzimba.Ngiphakamisa ukuthi uthenge ama-dumbbell anesisindo esingama-50 kg, kanye nama-dumbbell amabili angama-5 kg.Lokhu kwanele ukuthi uzivocavoce unyaka ongu-1.Izimo zivuma.Lapho uthenga ibha ye-barbell, ibha yama-Olympic izoba ngekhwalithi engcono futhi izothatha isikhathi eside.
Okunye engifuna ukukusho ukuthi.Udinga ama-reps okwanele namasethi anele ukuze usebenzise imisipha yakho.Awudingi ukuba uphele umoya owodwa, ngisho noma usuqedile.Yenza ukunyakaza okuhlukene ngezisindo ezahlukene ngokuphindaphindiwe.Futhi awudingi izinsimbi ezisindayo ukuze usebenzise imisipha, ngakho awudingi ama-dumbbell asindayo noma ama-barbell.
Ulwazi olunwetshiwe:
Indlela yokuzivocavoca ye-dumbbell iyisethi yezindlela zokuqina eziqedwe ngemishini ye-dumbbell.Ingakwazi ukufeza inhloso yokuzuza imisipha kubantu abanomzimba omncane, ukunciphisa amafutha kubantu abakhuluphele kanye nokubunjwa.Izigaba zokufaneleka ezihlukene nezinjongo zokufaneleka zinezindlela ezihlukene zokuzivocavoca zama-dumbbell.
Izimiso zokuzivocavoca eziyisisekelo:
1. Ukuze abantu abanciphile bathole imisipha, ilungele ukuzivocavoca kwe-dumbbell enesisindo esinzima kanye nama-reps ambalwa.
2. Ukunciphisa amafutha kulungele ukuzivocavoca kwe-dumbbell enesisindo esincane kanye nezikhathi eziningi.
3. Ngenhloso yokubunjwa, kufanelekile ukuzivocavoca ngama-dumbbells anesisindo esiphakathi.
Isikhathi sokuthumela: Jun-24-2021