Abin farin ciki ne na rubuta waɗannan labaran don masu karatu na, ku. Ban karɓi biyan kuɗi don yin bita ba, ra'ayina game da samfuran nawa ne, amma idan kun sami shawarwarin na da taimako kuma kun ƙare siyan wani abu ta hanyar ɗaya daga cikin hanyoyin haɗin da zan iya samun kwamiti akan hakan. Karin bayani
Shin kun riga kun yi amfani da dumbbells a cikin tsarin horonku? Lallai yakamata!
Barbell ko "dumbbell" gajeriyar mashaya ce mai kafaffen nauyi ko wanda za'a iya rataye ma'aunin kyauta a kansa kuma a yi amfani da shi wajen horar da motsa jiki, gina jiki, horon ƙarfi da haɓaka ƙarfi (powerlifting). Suna ɗaya daga cikin tsoffin kayan aikin horarwa a duniya, waɗanda tsoffin mafarauta da mafarauta na Girka da Romawa ke amfani da su.
A cikin wannan labarin, zan gaya muku game da dumbbells da abin da za ku iya amfani da su don.
Abin da muke tattaunawa a cikin wannan cikakken post:
Menene dumbbells kuma menene kuke amfani dasu?
Ma'anar dumbbells
Dumbbells ma'aunin nauyi ne da aka haɗe zuwa dogon hannaye waɗanda aka haɗa tare. Ana amfani da irin wannan nau'in nau'in nauyin don ƙarfafa ƙarfin horo da ƙarfafawa. Dangane da nauyin nauyin mai amfani zai iya ɗauka, dumbbells sun zo cikin siffofi da girma dabam.
Menene dumbbells yayi kama?
Dumbbells suna da dogon hannaye tare da faranti masu nauyi a kowane ƙarshen wanda zai iya bambanta da girman da nauyi dangane da mai amfani da manufar motsa jiki. Hannun yawanci an tsara su ta hanyar ergonomics don tallafawa wuyan hannu da hannaye cikin nutsuwa yayin amfani.
Me kuke amfani da dumbbells?
Ana amfani da Dumbbells don ƙarfafa ƙarfin horo da ƙarfafawa. Suna da kyau don amfani da gida kamar yadda suke daidaitawa kuma suna ba da damar mai amfani don girma cikin zabin nauyi yayin da lokaci ya ci gaba. Dumbbells kuma sun shahara a wuraren motsa jiki saboda ɗimbin atisayen da ke yiwuwa.
Me yasa dumbbells ke da amfani?
Dumbbells suna da amfani saboda suna da sauƙin amfani kuma suna ba da izinin motsa jiki iri-iri. Hakanan suna da sauƙin adanawa da ɗaukar sarari kaɗan. Dumbbells kuma suna da abokantaka na mai amfani yayin da suka zo sanye da fitilun kulle don hana faranti daga zamewa yayin amfani.
A ina zan iya siyan dumbbells?
Dumbbells suna samuwa a cikin yawa da nauyi daban-daban. Ana iya siyan su ɗaya ɗaya ko biyu. Don amfani da gida, dumbbells tare da ƙananan nauyin nauyi suna da kyau, yayin da gyms suna buƙatar adadi mai yawa da iri-iri. Dumbbells suna samuwa a cikin kayan daban-daban, kamar dumbbells na roba wanda ke da dadi don riƙewa.
Tarihin dumbbells
Babban manufar barbells ta samo asali ne tun ƙarni zuwa ga kakanninmu. Girkawa na dā sun yi amfani da ma'aunin nauyi na hannu don inganta aikinsu na motsa jiki. A yau, barbells wani abu ne na al'ada kuma mai yiwuwa mafi mashahuri nau'i na ɗaukar nauyi.
Ainihin, dumbbells shine babban mafari ga duk wanda ke neman tsarin motsa jiki wanda ke ba da zaɓin nauyi da yawa da ɗaki don girma. Tare da zaɓuɓɓuka da yawa, yana iya zama da wahala a zaɓi abin da saitin dumbbell ya fi dacewa a gare ku, amma yanke shawara ce wacce ta zo ga kasafin ku da burin horo. Dumbbells kayan aiki ne mai amfani kuma mai dacewa ga duk wanda ke son yin horon ƙarfi da haɓaka ƙarfi.
Mafi kyawun motsa jiki na dumbbell don gina tsoka
Keɓancewar motsa jiki da motsa jiki
Idan kuna son horar da tsokoki ta hanyar da aka yi niyya, keɓancewar motsa jiki shine zaɓi mafi kyau. Anan kuna mai da hankali kan takamaiman ƙungiyar tsoka, kamar biceps ko triceps. Ƙwayoyin motsa jiki, a gefe guda, suna kaiwa ƙungiyoyin tsoka da yawa a lokaci guda, irin su squats da deadlifts. Don cikakken motsa jiki, yana da mahimmanci a haɗa nau'ikan motsa jiki guda biyu.
Mafi mahimmancin motsa jiki na dumbbell
Tsofaffin mafarauta da gladiators sun riga sun yi amfani da nauyi don horar da tsokoki. A yau, har yanzu ana amfani da barbell don gasar Olympics na hukuma da kuma a dakin motsa jiki. A ƙasa zaku sami mafi mahimmancin motsa jiki na dumbbell don ingantaccen ginin tsoka:
- Bench press: Wannan motsa jiki yana hari da pecs da triceps.
- Squats: Wannan motsa jiki yana horar da tsokoki na ƙafa da gindi.
- Deadlifts: Wannan motsa jiki yana hari ga tsokoki na baya da hamstrings.
- Latsa kafada: Wannan motsa jiki yana aiki da kafadu da triceps.
- Lanƙwasa a kan layuka: Wannan motsa jiki yana hari ga tsokoki na baya da biceps.
Kwanciyar hankali da motsi
Bambanci tsakanin motsi na kyauta da barga dumbbells yana da mahimmanci a fahimta. Dumbbells masu motsi kyauta kyauta ne masu nauyi waɗanda dole ne ku daidaita kanku yayin motsa jiki. Stable dumbbells suna da ƙayyadaddun tsari kuma suna kai hari ga ƙungiyoyin tsoka. Yana da mahimmanci don zaɓar madaidaicin dumbbell don motsa jiki da kuke son yi.
Haɗin kai da kuma aiwatar da daidaitaccen kisa
Yana da mahimmanci a sami ƙwarewar haɗin kai don yin motsa jiki na barbell. Mai horo zai iya taimaka maka koyan motsin da ya dace kuma ya gyara ku idan ya cancanta. Hakanan yana da mahimmanci a yi motsa jiki daidai don guje wa hawaye da sauran raunuka.
Ƙarfi da farfadowa
Tsananin motsa jiki na barbell yana haifar da rauni na salula a cikin tsokoki, wanda hakan yana haifar da ci gaban tsoka. Yana da mahimmanci don ɗaukar isasshen lokaci don dawo da tsoka da farfadowa. Ana iya gajarta wannan ta hanyar kula da dabarar da ta dace da zabar saiti masu dacewa da hutu tsakanin motsa jiki.
Haɗin motsa jiki
Wasu mutane suna zaɓar su haɗa keɓe da motsa jiki don ƙarin motsa jiki mai ƙalubale. Yana da mahimmanci a kula da daidaitattun fasaha da tallafi yayin waɗannan darussan.
Zaɓi motsa jiki na dumbbell masu dacewa waɗanda suka dace da burin ku da buƙatun ku. Ci gaba da karatuna don ƙarin koyo game da motsa jiki na dumbbell da yadda ake zama cikin kyakkyawan tsari.
Kammalawa
Dumbbells suna daya daga cikin tsofaffi fitness na'urori kuma har yanzu shahararru. Dumbbells kayan aiki ne masu ƙarfi da kayan kwantar da hankali waɗanda zaku iya amfani da su cikin sauƙi a gida don ƙarfin horo da haɓakawa.
Ina fata yanzu kun san yadda ake amfani da su da kuma abin da suke da kyau don ku iya ƙara su cikin abubuwan yau da kullun a gida kuma.
