Ndizosangalatsa kuti ndikulemba izi kwa owerenga anga, inunso. Sindimalola kubweza chifukwa cholemba ndemanga, malingaliro anga pazogulitsazo ndi anga, koma mukawona malingaliro anga akuthandizani ndipo mumatha kugula kena kake mwa maulalo omwe nditha kulandira nawo. Zambiri
Kodi mumagwiritsa ntchito ma dumbbells pamaphunziro anu? Muyeneradi!
Barbell kapena "dumbbell" ndi kapamwamba kakang'ono kokhala ndi kulemera kosasunthika kapena pomwe zolemetsa zaulere zimatha kupachikidwa ndikugwiritsidwa ntchito pophunzitsa zolimbitsa thupi, kumanga thupi, kuphunzitsa mphamvu ndi kukweza mphamvu (powerlifting). Iwo ndi chimodzi mwa zida zakale kwambiri zophunzitsira padziko lapansi, zomwe zimagwiritsidwa ntchito ndi alenje akale achi Greek ndi Aroma komanso ochita masewera olimbitsa thupi.
M'nkhaniyi ndikuuzani zonse za ma dumbbells ndi zomwe mungagwiritse ntchito.
Zomwe timakambirana patsamba lino:
Kodi dumbbells ndi chiyani ndipo mumagwiritsa ntchito chiyani?
Tanthauzo la dumbbells
Ma Dumbbells ndi zolemera zomwe zimamangiriridwa ku zogwirira zazitali zomwe zimalumikizidwa palimodzi. Kulemera kwamtunduwu kumagwiritsidwa ntchito pophunzitsa mphamvu komanso kulimbitsa mphamvu. Kutengera kulemera kwa wogwiritsa ntchito, ma dumbbells amabwera mosiyanasiyana komanso kukula kwake.
Kodi ma dumbbells amawoneka bwanji?
Ma Dumbbell ali ndi zogwirira zazitali zokhala ndi mbale zolemetsa kumapeto kulikonse komwe kumatha kusiyanasiyana kukula ndi kulemera kutengera wogwiritsa ntchito komanso cholinga cha masewera olimbitsa thupi. Zogwirizira nthawi zambiri zimapangidwa mwaluso kuti zithandizire mawondo ndi manja pakugwiritsa ntchito.
Kodi dumbbells mumagwiritsa ntchito chiyani?
Ma Dumbbells amagwiritsidwa ntchito pophunzitsa mphamvu komanso kulimbitsa mphamvu. Iwo ndi abwino kwa ntchito kunyumba monga chosinthika ndi kulola wosuta kukula mu kulemera kusankha pamene nthawi ikupita. Ma Dumbbells amatchukanso m'malo ochitira masewera olimbitsa thupi chifukwa cha masewera olimbitsa thupi osiyanasiyana omwe angathe.
Chifukwa chiyani ma dumbbells ndi othandiza?
Ma Dumbbells ndi othandiza chifukwa ndi osavuta kugwiritsa ntchito komanso amalola masewera olimbitsa thupi osiyanasiyana. Zimakhalanso zosavuta kusunga komanso kutenga malo ochepa. Ma Dumbbell ndi osavuta kugwiritsa ntchito chifukwa amabwera ali ndi zikhomo zotsekera kuti mbale zisaterereka pakagwiritsidwa ntchito.
Kodi ndingagule kuti ma dumbbells?
Ma Dumbbell amapezeka mosiyanasiyana komanso mosiyanasiyana. Akhoza kugulidwa payekha kapena awiriawiri. Kuti mugwiritse ntchito kunyumba, ma dumbbells okhala ndi kulemera kochepa ndi abwino, pomwe masewera olimbitsa thupi amafunikira ndalama zambiri komanso zosiyanasiyana. Ma Dumbbells amapezeka muzinthu zosiyanasiyana, monga ma dumbbells a rabara omwe ndi omasuka kugwira.
Mbiri ya dumbbells
Lingaliro lalikulu la ma barbell linayambira zaka mazana ambiri kwa makolo athu. Agiriki akale ankagwiritsa ntchito zolemetsa zamanja kuti azitha kuchita bwino pamasewera. Masiku ano, ma barbells ndi akale ndipo mwina ndi njira yotchuka kwambiri yokweza masikelo.
Kwenikweni, ma dumbbells ndi poyambira abwino kwa aliyense amene akufuna kuchita masewera olimbitsa thupi omwe amapereka zosankha zolemera komanso malo oti akule. Ndi zosankha zambiri, zingakhale zovuta kusankha dumbbell yomwe ili yabwino kwa inu, koma ndi chisankho chomwe chidzatsikira ku bajeti yanu ndi zolinga zanu zophunzitsira. Ma Dumbbells ndi chida chothandizira komanso chosunthika kwa aliyense amene akufuna kuchita masewera olimbitsa thupi komanso kulimbitsa mphamvu.
Zochita zabwino kwambiri za dumbbell zomanga minofu
Zochita zapayekha motsutsana ndi masewera olimbitsa thupi
Ngati mukufuna kuphunzitsa minofu yanu m'njira yolunjika, masewera olimbitsa thupi okha ndi abwino kwambiri. Apa mumayang'ana gulu limodzi la minofu, monga biceps kapena triceps. Komano, masewera olimbitsa thupi ophatikizika amalunjika magulu angapo a minofu nthawi imodzi, monga squats ndi kufa. Kuti mupange masewera olimbitsa thupi athunthu, ndikofunikira kuphatikiza mitundu yonse ya masewera olimbitsa thupi.
Zochita zofunika kwambiri za dumbbell
Alenje akale komanso ochita masewera olimbitsa thupi ankagwiritsa ntchito kale masikelo pophunzitsa minofu yawo. Masiku ano, ma barbell amagwiritsidwabe ntchito pamipikisano yovomerezeka ya Olimpiki komanso masewera olimbitsa thupi. Pansipa mupeza masewera olimbitsa thupi ofunikira kwambiri pakupanga minofu yabwino:
- Bench Press: Ntchitoyi imayang'ana ma pecs ndi triceps.
- Squats: Ntchitoyi imaphunzitsa minofu ya miyendo ndi matako.
- Deadlifts: Ntchitoyi imayang'ana minofu yakumbuyo ndi hamstrings.
- Kusindikiza pamapewa: Ntchitoyi imagwira mapewa ndi triceps.
- Kupindika m'mizere: Zochita izi zimayang'ana minofu yakumbuyo ndi ma biceps.
Kukhazikika ndi kuyenda
Kusiyanitsa pakati pa ma dumbbells omasuka ndi okhazikika ndikofunikira kumvetsetsa. Ma dumbbells omasuka ndi zolemetsa zaulere zomwe muyenera kudzilimbitsa nokha panthawi yochita masewera olimbitsa thupi. Ma dumbbells okhazikika amakhala ndi mawonekedwe osasunthika ndipo amayang'ana magulu apadera a minofu. Ndikofunika kusankha dumbbell yoyenera pamasewero omwe mukufuna kuchita.
Maluso ogwirizana komanso kuchita bwino
Ndikofunika kukhala ndi luso logwirizanitsa pochita masewera olimbitsa thupi a barbell. Wophunzitsa akhoza kukuthandizani kuphunzira mayendedwe oyenera ndikuwongolera ngati kuli kofunikira. Ndikofunikiranso kuchita masewera olimbitsa thupi moyenera kuti musagwe misozi ndi kuvulala kwina.
Kulimba ndi kuchira
Kuchita masewera olimbitsa thupi kwambiri kumayambitsa kuvulala kwa ma cell mu minofu, zomwe zimapangitsa kuti minofu ikule. Ndikofunika kutenga nthawi yokwanira kuti minofu ibwererenso ndi kusinthika. Izi zitha kufupikitsidwa mwa kulabadira njira yoyenera ndikusankha seti yoyenera ndi zopumira pakati pa masewera olimbitsa thupi.
Kuphatikiza masewera olimbitsa thupi
Anthu ena amasankha kuphatikiza masewera olimbitsa thupi okhaokha komanso apawiri kuti achite masewera olimbitsa thupi ovuta. Ndikofunika kulabadira njira yoyenera ndi chithandizo pazochitika izi.
Sankhani masewera olimbitsa thupi oyenera omwe amasinthidwa ndi zolinga zanu ndi zosowa zanu. Werengani pa blog yanga kuti mudziwe zambiri za masewera olimbitsa thupi a dumbbell komanso momwe mungakhalire bwino.
Kutsiliza
Ma Dumbbells ndi amodzi mwa akale kwambiri Thupi zipangizo ndipo akadali otchuka kwambiri. Ma Dumbbells ndi zida zamphamvu komanso zowongolera zomwe mutha kugwiritsa ntchito kunyumba pophunzitsa mphamvu komanso kukweza mphamvu.
Ndikukhulupirira kuti tsopano mukudziwa momwe mungagwiritsire ntchito komanso zomwe zili zabwino kuti muthe kuziwonjezera pazochitika zanu zapakhomo.
