Kuluvuyo olukhulu ukubhala la manqaku abafundi bam, wena. Andiyamkeli intlawulo yokuphononongwa kokubhala, uluvo lwam kwiimveliso zezam, kodwa ukuba ufumanisa ukuba izindululo zam ziluncedo kwaye ugqibela ngokuthenga into ngenye yekhonkco endinokufumana ikhomishini kuyo. Olunye ulwazi
Ngaba sele usebenzisa iidumbbells kwindlela yakho yoqeqesho? Ngokuqinisekileyo ufanele!
I-barbell okanye "i-dumbbell" yibha emfutshane enobunzima obusisigxina okanye apho iintsimbi zamahhala zinokuxhonywa kwaye zisetyenziswe kuqeqesho lokufaneleka, ukwakha umzimba, ukuqeqeshwa kwamandla kunye nokuphakamisa amandla (i-powerlifting). Zezinye zezona zixhobo zindala zokuqeqesha kwihlabathi, ezisetyenziswa ngabazingeli bamandulo bamaGrike namaRoma kunye nama-gladiators.
Kweli nqaku ndiza kukuxelela konke malunga ne-dumbbells kunye nento ongayisebenzisa ngayo.
Oko sixoxa ngako kule post ibanzi:
Yintoni i-dumbbells kwaye uyisebenzisela ntoni?
Inkcazo yeedumbbells
Iidumbbells zizisindo ezincanyathiselwe kwiziphatho ezinde ezidityaniswe kunye. Olu hlobo lobunzima lusetyenziselwa ukuqeqeshwa kwamandla kunye ne-powerlifting. Ngokuxhomekeke kubungakanani bobunzima bomsebenzisi anokuphatha, ii-dumbbells ziza kwiimilo ezahlukeneyo kunye nobukhulu.
Zibukeka njani iidumbbells?
Iidumbbells zinemibambo emide eneepleyiti zobunzima kuzo naziphi na iziphelo ezinokwahluka ngobukhulu kunye nobunzima ngokuxhomekeke kumsebenzisi kunye nenjongo yokulolonga. Izibambo zihlala ziyilwe ngokwe-ergonomically ukuxhasa ngokukhululekileyo izihlahla kunye nezandla ngexesha lokusetyenziswa.
Usebenzisela ntoni iidumbbells?
Iidumbbells zisetyenziselwa uqeqesho lwamandla kunye nokuphakamisa amandla. Zilungele ukusetyenziswa kwekhaya njengoko zilungelelaniswa kwaye zivumela umsebenzisi ukuba akhule ekukhetheni ubunzima njengoko ixesha lihamba. Iidumbbells zikwathandwa kwiindawo zokuzivocavoca ngenxa yeendlela ezahlukeneyo zokuzivocavoca ezinokwenzeka.
Kutheni iidumbbells ziluncedo?
Iidumbbells ziluncedo kuba kulula ukuzisebenzisa kwaye zivumela iintlobo ezininzi zemithambo. Zikwalula ukuzigcina kwaye zithatha indawo encinci. Iidumbbells zikwasebenziseka ngokulula njengoko ziza zixhotyiswe ngezikhonkwane zokutshixa ukuthintela iipleyiti ukuba zingatyibiliki ngexesha lokusetyenziswa.
Ndingazithenga phi iidumbbells?
Iidumbbells zifumaneka ngobuninzi obuhlukeneyo kunye nobunzima. Ziyakwazi ukuthengwa ngabanye okanye ngababini. Ukusetyenziswa ekhaya, ii-dumbbells ezinobunzima obuncinci zifanelekile, ngelixa ii-gyms zifuna amanani amakhulu kunye neentlobo ezahlukeneyo. Iidumbbells zifumaneka kwizinto ezahlukeneyo, ezifana ne-rubber dumbbells ekhululekile ukubamba.
Imbali yeedumbbells
Ingcamango engundoqo yee-barbells ibuyele kwiinkulungwane kookhokho bethu. AmaGrike amandulo ayesebenzisa iintsimbi eziphathwayo ukuze aphucule ukusebenza kwawo kwezemidlalo. Namhlanje, ii-barbells ziyinto yakudala kwaye mhlawumbi yeyona ndlela idumileyo yokuphakamisa iintsimbi.
Ngokusisiseko, ii-dumbbells sisiqalo esihle kuye nabani na ojonga indlela yokuzilolonga ebonelela ngokhetho oluninzi lobunzima kunye negumbi lokukhula. Ngeenketho ezininzi, kunokuba nzima ukukhetha ukuba yeyiphi isethi ye-dumbbell ekulungeleyo, kodwa sisigqibo esihla kuhlahlo lwabiwo-mali kunye neenjongo zoqeqesho. I-Dumbbells sisixhobo esisebenzayo kwaye esisebenza ngeendlela ezininzi kuye nabani na ofuna ukuziqhelanisa noqeqesho lwamandla kunye nokuphakamisa amandla.
Eyona mithambo igqwesileyo ye-dumbbell yokwakha izihlunu
Imithambo eyodwa xa ithelekiswa nemithambo edibeneyo
Ukuba ufuna ukuqeqesha izihlunu zakho ngendlela ejoliswe kuyo, imithambo eyodwa yeyona ilungileyo. Apha ugxininisa kwiqela elithile lemisipha, njenge-biceps okanye i-triceps. Ukuzivocavoca okudibeneyo, kwelinye icala, kujoliswe kumaqela amaninzi emisipha ngaxeshanye, njenge-squats kunye ne-deadlifts. Ukuzilolonga ngomzimba opheleleyo, kubalulekile ukudibanisa zombini iindidi zokuzilolonga.
Eyona mithambo ibalulekileyo dumbbell
Abazingeli bamandulo kunye nama-gladiators babesele besebenzisa iintsimbi ukuze baqeqeshe izihlunu zabo. Namhlanje, ii-barbells zisasetyenziselwa ukhuphiswano olusemthethweni lweOlimpiki kunye nendawo yokuzivocavoca. Apha ngezantsi uya kufumana owona msebenzi ubalulekileyo we-dumbbell wokwakha izihlunu ezifanelekileyo:
- Umshicileli webhentshi: Lo msebenzi ujolise kwi-pecs kunye ne-triceps.
- I-squats: Lo msebenzi uqeqesha imisipha yomlenze kunye neempundu.
- I-Deadlifts: Lo msebenzi ujolise kwimisipha yangasemva kunye nemisipha.
- Ukucinezela amagxa: Lo msebenzi usebenza amagxa kunye ne-triceps.
- Ukugoba kwimiqolo: Lo msebenzi ujolise kwimisipha yangasemva kunye neebiceps.
Ukuzinza kunye nokuhamba
Umahluko phakathi kwee-dumbbells ezihamba ngokukhululeka kunye nezizinzileyo kubalulekile ukuqonda. Iidumbbells ezihamba simahla zizisindo zasimahla ekufuneka uzinzise ngexesha lokuzilolonga. Iidumbbells ezizinzileyo zinemilo esisigxina kwaye zijolise kumaqela athile emisipha. Kubalulekile ukukhetha i-dumbbell efanelekileyo kwimithambo ofuna ukuyenza.
Izakhono zokulungelelanisa kunye nokusebenza okuchanekileyo
Kubalulekile ukuba nezakhono zolungelelaniso ezichanekileyo zokwenza umthambo we-barbell. Umqeqeshi unokukunceda ufunde iintshukumo ezifanelekileyo kwaye akulungise ukuba kuyimfuneko. Kwakhona kubalulekile ukwenza umthambo ngokuchanekileyo ukuphepha iinyembezi kunye nokunye ukulimala.
Ukuqina kunye nokuchacha
Ukuzivocavoca kakhulu kwe-barbell kukhokelela kumonzakalo weselula kwizihlunu, nto leyo ekhokelela ekukhuleni kwezihlunu. Kubalulekile ukuthatha ixesha elaneleyo lokubuyisela imisipha kunye nokuvuselelwa. Oku kunokufinyezwa ngokunikela ingqalelo kubuchule obufanelekileyo kunye nokukhetha iiseti ezifanelekileyo kunye nekhefu phakathi kokuzivocavoca.
Ukudityaniswa kwemithambo
Abanye abantu bakhetha ukudibanisa imithambo eyodwa kunye neyokudityaniswa ukuze benze umsebenzi onzima kakhulu. Kubalulekile ukunikela ingqalelo kubuchule obuchanekileyo kunye nenkxaso ngexesha lokuzivocavoca.
Khetha imithambo efanelekileyo yeedumbbell elungelelaniswe kwiinjongo zakho kunye neemfuno zakho. Funda kwibhlog yam ukuze ufunde ngakumbi malunga nemithambo ye-dumbbell kunye nendlela yokuhlala ukwimo entle.
Isiphelo
Iidumbbells yenye yezona zindala ukuphila qete izixhobo kwaye zisathandwa kakhulu. Iidumbbells zinamandla asebenzayo kunye nezixhobo zokubeka imeko onokuthi uzisebenzise ngokulula ekhaya kuqeqesho lwamandla kunye nokuphakamisa amandla.
Ndiyathemba ukuba ngoku uyazi ukuba zisetyenziswa njani kwaye zikulungele ntoni ukuze ubongeze kwindlela yakho ekhaya.
