Ndiri nemufaro mukuru kuti ndinyore izvi zvinyorwa zvevaverengi vangu, imi. Ini handigamuchire mubhadharo wekunyora wongororo, maonero angu pazvigadzirwa ndeangu, asi kana iwe ukaona zvandinokurudzira zvichibatsira uye unozopedzisira watenga chimwe chinhu kuburikidza nechimwe chezvibatanidzo ini chinga gashira komisheni pane izvo. Mamwe mashoko
Iwe unotoshandisa dumbbells mune yako yekudzidzira maitiro? Iwe zvechokwadi unofanirwa!
Barbell kana "dumbbell" ibhawa pfupi rine huremu hwakatarwa kana kuti panogona kuturikwa masimbi emahara uye kushandiswa mukurovedza muviri, kuvaka muviri, kurovedza simba uye kusimudza simba (powerlifting). Ndiyo imwe yezvigadzirwa zvekare zvekudzidzisa munyika, zvinoshandiswa nevavhimi vekare vechiGiriki neRoma uye gladiators.
Muchikamu chino ini ndichakuudza zvese nezve dumbbells uye zvaungashandise ivo.
Zvatinokurukura mune ino yakazara posvo:
Chii chinonzi dumbbells uye chii chaunoshandisa?
Tsanangudzo ye dumbbells
Dumbbells zviremu zvakanamirwa kune refu mibato yakabatanidzwa pamwechete. Rudzi urwu rwehuremu hunoshandiswa pakudzidzisa simba uye powerlifting. Zvichienderana nehuwandu huremu hwemushandisi anogona kubata, dumbbells dzinouya mumhando dzakasiyana uye saizi.
Chii chinonzi dumbbells?
Madumbbells ane mibato yakareba ine huremu mahwendefa kune chero kumagumo ayo anogona kusiyana muhukuru uye huremu zvichienderana nemushandisi uye chinangwa chekurovedza muviri. Mabatiro acho anowanzo kugadzirwa ergonomically kutsigira zvakanaka mawoko nemaoko panguva yekushandiswa.
Chii chaunoshandisa dumbbells?
Dumbbells dzinoshandiswa kudzidzisa simba uye powerlifting. Iwo akanakira kushandiswa kwemusha sezvaanochinjika uye anobvumira mushandisi kukura muhuremu sarudzo sezvo nguva ichienda. Dumbbells dzinozivikanwawo mumajimu nekuda kwemhando dzakasiyana dzemaekisesaizi anogoneka.
Sei dumbbells inobatsira?
Madumbbells anobatsira nekuti ari nyore kushandisa uye anobvumira maitiro akasiyana siyana. Izvo zvakare zviri nyore kuchengeta uye kutora nzvimbo shoma. MaDumbbells zvakare ari mushandisi-ane hushamwari sezvo achiuya akashongedzerwa mapini ekukiya kudzivirira mahwendefa kubva pakutsvedza panguva yekushandiswa.
Ndingatenga kupi dumbbells?
Dumbbells inowanikwa muhuwandu hwakasiyana uye huremu. Vanogona kutengwa mumwe nomumwe kana vaviri vaviri. Zvekushandisa kumba, dumbbells ine huremu hudiki hwakakodzera, nepo gyms inoda huwandu hukuru uye hwakasiyana. Madumbbells anowanikwa mune zvakasiyana zvinhu, senge rubber dumbbells akasununguka kubata.
Nhoroondo ye dumbbells
Pfungwa huru yemabhero yakatanga mazana emakore kumadzitateguru edu. VaGiriki vekare vaishandisa zviremu zvemaoko kuti vavandudze kutamba kwavo. Nhasi, mabhero ndeyemhando yepamusoro uye pamwe ndiyo inonyanya kufarirwa nzira yekusimudza uremu.
Chaizvoizvo, dumbbells inzvimbo yakanaka yekutanga kune chero munhu ari kutsvaga maitiro ekurovedza muviri anopa akawanda uremu sarudzo uye nzvimbo yekukura. Nezvakawanda zvingasarudzwa, zvinogona kunetsa kusarudza kuti ndeipi dumbbell set yakakunakira, asi isarudzo inouya pasi pebhajeti rako uye zvinangwa zvekudzidzisa. Dumbbells chishandiso chinoshanda uye chinoshanda kune chero munhu anoda kudzidzira simba kudzidziswa uye powerlifting.
Iwo akanakisa dumbbell maekisesaizi ekuvaka tsandanyama
Isolated exercises maringe nemacompound exercise
Kana iwe uchida kudzidzisa tsandanyama dzako nenzira yakanangwa, maekisesaizi ega ndiyo sarudzo yakanakisa. Pano iwe unotarisa pane rimwe boka remhasuru, senge biceps kana triceps. Compound maekisesaizi, kune rumwe rutivi, tarisa akawanda mamhasuru mapoka panguva imwe chete, senge squats uye deadlifts. Kuti uite kurovedza muviri kwakazara, zvakakosha kubatanidza marudzi ese ekurovedza muviri.
Iyo inonyanya kukosha dumbbell exercises
Vavhimi vekare uye varwi vakatoshandisa zviyereso kudzidzisa tsandanyama dzavo. Nhasi, mabhero achiri kushandiswa kumakwikwi eOlympic epamutemo uye mujimu. Pazasi iwe unowana akanyanya kukosha dumbbell maekisesaizi eiyo yakakwana kuvaka tsandanyama:
- Bench press: Ichi chiitiko chinotarisa pecs uye triceps.
- Squats: Ichi chiito chinodzidzisa mhasuru dzemakumbo nemagaro.
- Deadlifts: Chiitiko ichi chinonangana nekumashure tsandanyama uye hamstrings.
- Shoulder press: Ichi chiito chinoshanda mapepa uye triceps.
- Yakakotama pamusoro pemitsara: Ichi chiitiko chinonangana nekumashure tsandanyama uye biceps.
Kugadzikana uye kufamba
Kusiyana pakati pekusununguka-kufamba uye kugadzikana dumbbells kunokosha kunzwisisa. Mahara-anofambisa dumbbells maremu emahara aunofanira kudzikamisa iwe pachako panguva yekurovedza muviri. Akatsiga dumbbells ane chimiro chakamisikidzwa uye anonangwa chaiwo mamhasuru mapoka. Izvo zvakakosha kuti usarudze dumbbell yakakodzera yechiitwa chaunoda kuita.
Unyanzvi hwekubatanidza uye kuita kwakaringana
Zvakakosha kuve nehunyanzvi hwekubatanidza hwekuita maekisesaizi ebarbell. Murairidzi anogona kukubatsira kudzidza mafambiro akakodzera uye kukugadzirisa kana zvichidikanwa. Izvo zvakakoshawo kuita maekisesaizi nemazvo kudzivirira misodzi uye kumwe kukuvara.
Kusimba uye kupora
Yakanyanya barbell maekisesaizi inotungamira mukukuvadzwa kweserura mumamhasuru, izvo zvinozotungamira mukukura kwemhasuru. Zvakakosha kutora nguva yakakwana yekupora kwemhasuru uye kuvandudzwa. Izvi zvinogona kupfupikiswa nekuteerera kune kwakakodzera maitiro uye kusarudza iwo akakodzera seti uye kutyora pakati pemaekisesaizi.
Kusanganiswa kwezviitwa
Vamwe vanhu vanosarudza kubatanidza maekisesaizi ari ega uye emukomboni kuti aite basa rakaoma. Zvakakosha kubhadhara kune nzira yakarurama uye rubatsiro panguva yezviitwa izvi.
Sarudza akakodzera dumbbell maekisesaizi anochinjirwa kune ako wega zvinangwa uye zvaunoda. Verenga kune yangu blog kuti udzidze zvakawanda nezve dumbbell maekisesaizi uye maitiro ekugara mune yakanaka chimiro.
Mhedziso
Dumbbells ndeimwe yekare kugwinya zvishandiso uye zvichiri kufarirwa zvakanyanya. Dumbbells isimba rinobatsira uye midziyo yekumisikidza iyo iwe yaunogona kushandisa nyore kumba kudzidzisa simba uye powerlifting.
Ndinovimba mava kuziva mashandisirwo azvo uye zvazvakanakira kuitira kuti mugovawedzerawo pamaitiro enyu kumba.
