Imaphi ama-dumbbell esisindo okufanele ngiwasebenzise? -Hongxing

I-Hongxing yinkampani egxile ekukhiqizeni imishini yokuqina. Uma ufuna ukuthenga imishini yokuzivocavoca yangaphandle, ungavakashela iwebhusayithi:https://www.bmyfitness.com/

Ukuzulazula ku-Dumbbell Maze: Ukukhetha Isisindo Esilungile Semigomo Yakho Yokufaneleka

Emkhakheni wokuqeqeshwa kwamandla nokufaneleka, ama-dumbbell ame njengamathuluzi ahlukahlukene angasetshenziswa ukukhomba inqwaba yamaqembu emisipha futhi afinyelele imigomo yokufaneleka eyahlukahlukene. Kodwa-ke, ukukhetha isisindo esifanele sama-dumbbells akho kungaba umsebenzi onzima, ikakhulukazi kwabaqalayo noma labo ababuyela ukuzovivinya umzimba ngemva kwekhefu. Lesi sihloko sihlose ukuhlinzeka ngemininingwane ekukhetheni isisindo esilungile se-dumbbell ngokusekelwe kuleveli yakho yokufaneleka, imigomo, nokuzivocavoca umzimba.

Ukuqonda Izinga Lakho Lokufaneleka

Ngaphambi kokukhethaama-dumbbells, kubalulekile ukuhlola ileveli yakho yokufaneleka yamanje. Lokhu kungenziwa ngokucabangela amandla akho ewonke, isipiliyoni ngokuqeqeshwa kwamandla, nanoma yikuphi ukulinganiselwa ngokomzimba okungenzeka ube nakho. Kwabaqalayo, ukuqala ngezisindo ezilula kunconywa ukuvumela ukuthuthukiswa kwefomu efanele nokuvimbela ukulimala.

Ukusungula Imigomo Yokufaneleka

Imigomo yakho yokufaneleka idlala indima ebalulekile ekukhetheni isisindo se-dumbbell. Uma umgomo wakho oyinhloko uwukukhula kwemisipha, cishe uzodinga ukusebenzisa izinsimbi ezisindayo ezibekela inselele imisipha yakho futhi zikhuthaze ukukhula. Ngokuphambene, uma umgomo wakho uwukubekezela noma i-toning, izisindo ezilula zingaba ezifanele kakhulu.

Icabangela Ukukhetha Ukuvivinya umzimba

Uhlobo lokuzivocavoca ohlela ukulwenza ngama-dumbbell nalo lunomthelela ekukhetheni isisindo. Ukuzivocavoca okuhlanganisiwe, okufana nama-squats, ama-deadlift, nokucindezela kwebhentshi, ngokuvamile kuhlanganisa amaqembu emisipha emikhulu futhi kudinga izinsimbi ezisindayo. Izivivinyo zokuzihlukanisa, njengama-bicep curls kanye nezandiso ze-tricep, zigxila emaqenjini amancane emisipha futhi zingadinga izinsimbi ezilula.

Iqala nge-Lighter Weights

Njengomthetho ojwayelekile, kuyatuseka ukuthi uqale ngezisindo ezilula kunalokho ocabanga ukuthi ungakwazi ukuzibamba. Lokhu kukuvumela ukuthi ugxile efomini elifanele kanye namasu, unciphisa ingozi yokulimala nokuqinisekisa ukuthi usebenzisa imisipha efanele. Njengoba uthuthuka, ungakwazi kancane kancane ukwandisa isisindo njengoba amandla akho nokukhuthazela kuyathuthuka.

Ukulalela Umzimba Wakho

Nakisisa izimpawu zomzimba wakho ngesikhathi sokuzivocavoca. Uma uzwa ukukhathala noma ubuhlungu, kungase kube inkomba yokuthi isisindo sikhulu kakhulu. Ezimweni ezinjalo, kuhle ukunciphisa isisindo noma ukuthatha ikhefu ukuze uvimbele ukucindezeleka nokulimala.

Ukufuna Isiqondiso

Uma ungaqiniseki ngesisindo se-dumbbell esifanelekile seleveli yakho yokufaneleka, imigomo, nesimiso sokuzivocavoca, ukubonisana nomqeqeshi womuntu siqu oqinisekisiwe kungakunikeza isiqondiso esibalulekile. Abaqeqeshi bomuntu siqu bangahlola amandla akho, bakhombe imigomo yakho, futhi baklame uhlelo lokujima oluqondene nawe oluhambisana nezidingo zakho.

Amathiphu Angeziwe Okusetshenziswa Kwe-Dumbbell

Uma usebenzisa ama-dumbbell, kubalulekile ukugcina ifomu elifanele kuwo wonke umsebenzi ngamunye ukuze ukwandise ukusebenza kahle nokunciphisa ingozi yokulimala. Nawa amanye amathiphu okusebenzisa i-dumbbell:

• Kulungele:Ngaphambi kokuphakamisa ama-dumbbell, fudumeza imisipha yakho nge-cardio elula noma ama-dynamic stretches ukuze uwalungiselele ukujima.

• Gcina ukubamba okufanele:Bamba ama-dumbbell ngokuqinile ngokuma kwesihlakala esingathathi hlangothi ukuvikela ubunzima nokulimala.

• Lawula isisindo:Phakamisa ama-dumbbell ngendlela elawulwayo, ugweme ukunyakaza okungazelelwe noma ukudlikiza ngokweqile.

• Phefumula kahle:Exhale njengoba usebenzisa amandla futhi uhogele njengoba wehlisa isisindo.

• Yehlisa umoya:Ngemva kokujima kwakho kwe-dumbbell, zipholisa ngokunwebeka okumile ukuze ukhuthaze ukululama kwemisipha.

Isiphetho

Ukukhetha isisindo esifanele se-dumbbell kubalulekile ekuthuthukiseni ukujima kwakho, ukufeza imigomo yakho yokufaneleka, nokuvimbela ukulimala. Ngokuqonda izinga lakho lokufaneleka, ukusungula imigomo ecacile, ucabangela ukukhetha ukuvivinya umzimba, ukuqala ngezisindo ezilula, ukulalela umzimba wakho, nokufuna isiqondiso lapho kudingeka, ungenza izinqumo ezinolwazi mayelana nokukhetha isisindo se-dumbbell futhi uqale uhambo lokufaneleka oluphephile nolusebenzayo.