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Ingabe usuvele usebenzisa ama-dumbbell ohlelweni lwakho lokuqeqesha? Kufanele nakanjani!
I-barbell noma i-"dumbbell" iyibha emfushane enesisindo esinqunyiwe noma lapho izisindo zamahhala zingalengiswa khona futhi zisetshenziswe ekuqeqesheni ukuqina, ukwakha umzimba, ukuziqeqeshela amandla kanye nokuphakamisa amandla (powerlifting). Zingamanye amathuluzi okuqeqesha amadala kakhulu emhlabeni, asetshenziswa abazingeli basendulo abangamaGreki namaRoma kanye nama-gladiators.
Kulesi sihloko ngizokutshela konke mayelana nama-dumbbells nokuthi ungawasebenzisela ini.
Lokho esixoxa ngakho kulokhu okuthunyelwe okuphelele:
Ayini ama-dumbbells futhi uwasebenzisela ini?
Incazelo yama-dumbbells
Ama-Dumbbell yizisindo ezixhunywe ezibanjeni ezinde ezihlanganiswe ndawonye. Lolu hlobo lwesisindo lusetshenziselwa ukuqeqeshwa kwamandla kanye ne-powerlifting. Kuye ngokuthi singakanani isisindo umsebenzisi angakwazi ukusiphatha, ama-dumbbell afika ngezindlela ezihlukahlukene nosayizi.
Abukeka kanjani ama-dumbbells?
Ama-Dumbbell anezibambo ezinde ezinamapuleti esisindo kunoma yimaphi amaphethelo angahluka ngosayizi nesisindo kuye ngomsebenzisi kanye nenjongo yokujima. Izibambo zivame ukuklanywa ngokwe-ergonomically ukusekela kahle izihlakala nezandla ngesikhathi sokusetshenziswa.
Usebenziselani ama-dumbbells?
Ama-Dumbbells asetshenziselwa ukuqeqeshwa kwamandla kanye nokuqinisa amandla. Zilungele ukusetshenziswa ekhaya njengoba zilungiseka futhi zivumela umsebenzisi ukuthi akhule ekukhetheni isisindo njengoba isikhathi siqhubeka. Ama-Dumbbell nawo adumile ezindaweni zokuzivocavoca ngenxa yezinhlobonhlobo zokuzivocavoca okungenzeka.
Kungani ama-dumbbell ewusizo?
Ama-Dumbbells awusizo ngoba kulula ukuwasebenzisa futhi avumela ukuzivocavoca okuhlukahlukene. Futhi kulula ukuwagcina futhi athathe indawo encane. Ama-Dumbbell nawo asebenziseka kalula njengoba efika ehlome ngezikhonkwane zokukhiya ukuvimbela amapuleti ukuthi angasheleli ngesikhathi esetshenziswa.
Ngingawathenga kuphi ama-dumbbell?
Ama-Dumbbells atholakala ngamanani ahlukene nezisindo. Angathengwa ngawodwa noma ngamabili. Ukusetshenziswa kwasekhaya, ama-dumbbells anesisindo esincane afanelekile, kuyilapho ama-gyms adinga amanani amakhulu kanye nezinhlobonhlobo. Ama-dumbbell atholakala ngezinto ezahlukene, njengama-dumbbell enjoloba akhululekile ukubamba.
Umlando wama-dumbbells
Umqondo oyinhloko wama-barbell uhlehlela emuva emakhulwini eminyaka kokhokho bethu. AmaGreki asendulo ayesebenzisa izisindo zezandla eziphathwayo ukuze athuthukise ukusebenza kwawo kwezemidlalo. Namuhla, ama-barbell ayindlela yakudala futhi mhlawumbe ethandwa kakhulu yokuphakamisa izinsimbi.
Ngokuyisisekelo, ama-dumbbell ayisiqalo esihle kunoma ubani ofuna isimiso sokuzivocavoca esinikeza ukukhetha okuningi kwesisindo kanye negumbi lokukhula. Ngezinketho eziningi, kungaba nzima ukukhetha ukuthi iyiphi isethi ye-dumbbell engcono kakhulu kuwe, kodwa kuyisinqumo esehlela kubhajethi yakho kanye nezinjongo zokuqeqesha. Ama-Dumbbells ayithuluzi eliwusizo neliguquguqukayo lanoma ngubani ofuna ukuzilolonga ukuqina nokuphakamisa amandla.
Ukuzivocavoca kwe-dumbbell engcono kakhulu yokwakha imisipha
Ukuzilolonga okukodwa kuqhathaniswa nokuzivocavoca okuhlanganisiwe
Uma ufuna ukuqeqesha imisipha yakho ngendlela ehlosiwe, ukuvivinya umzimba okukodwa kuyisinqumo esingcono kakhulu. Lapha ugxila eqenjini elithile lemisipha, njenge-biceps noma i-triceps. Ukuzivocavoca okuhlangene, ngakolunye uhlangothi, kuqondise amaqembu amaningi emisipha ngesikhathi esisodwa, njengama-squats nama-deadlifts. Ngokuzivocavoca umzimba ogcwele, kubalulekile ukuhlanganisa zombili izinhlobo zokuzivocavoca.
Ukuzivocavoca okubaluleke kakhulu kwe-dumbbell
Abazingeli basendulo nama-gladiators base besebenzisa izisindo ukuze baqeqeshe imisipha yabo. Namuhla, ama-barbell asasetshenziselwa imiqhudelwano esemthethweni yama-Olympic nasejimini. Ngezansi uzothola izivivinyo ze-dumbbell ezibaluleke kakhulu zokwakha imisipha efanele:
- Ukucindezela ibhentshi: Lo msebenzi uqondise ama-pecs nama-triceps.
- Ama-squats: Lo msebenzi uqeqesha imisipha yomlenze nezinqe.
- Ama-Deadlifts: Lo msebenzi uhlose imisipha yangemuva nama-hamstrings.
- Ukucindezela amahlombe: Lo msebenzi usebenza amahlombe kanye ne-triceps.
- Gobela phezu kwemigqa: Lo msebenzi uqondise imisipha yangemuva nama-biceps.
Ukuzinza nokuhamba
Umehluko phakathi kwama-dumbbells ahamba mahhala futhi azinzile kubalulekile ukuqonda. Ama-dumbbell ahamba mahhala ayisisindo samahhala okufanele uzinzise ngesikhathi sokuzivocavoca. Ama-dumbbell azinzile anomumo ongashintshi futhi aqondise amaqembu athile emisipha. Kubalulekile ukukhetha i-dumbbell efanele yokuzivocavoca ofuna ukuwenza.
Amakhono wokuxhumanisa nokwenza okufanele
Kubalulekile ukuba namakhono afanele okuxhumana okwenza izivivinyo ze-barbell. Umqeqeshi angakusiza ufunde ukunyakaza okulungile futhi akulungise uma kunesidingo. Kubalulekile futhi ukwenza izivivinyo ngendlela efanele ukuze ugweme izinyembezi nokunye ukulimala.
Ukuqina kanye nokululama
Ukuzivocavoca okunamandla kwe-barbell kuholela ekulimaleni kwamaselula emisipha, okuholela ekukhuleni kwemisipha. Kubalulekile ukuthatha isikhathi esanele sokuvuselela imisipha nokuvuselelwa. Lokhu kungafushaniswa ngokunaka amasu afanele nokukhetha amasethi alungile kanye nekhefu phakathi kokuzivocavoca.
Inhlanganisela yokuzivocavoca
Abanye abantu bakhetha ukuhlanganisa ama-exercises angawodwa kanye nama-compounds ukuze bavivinye inselele. Kubalulekile ukunaka inqubo efanele kanye nokwesekwa phakathi nalezi zivivinyo.
Khetha izivivinyo ezifanele ze-dumbbell ezivumelanisa nezinjongo zakho kanye nezidingo zakho. Funda kubhulogi yami ukuze ufunde kabanzi mayelana nokuzivocavoca kwe-dumbbell nokuthi ungahlala kanjani usesimweni esihle.
Isiphetho
Ama-Dumbbell angenye yamadala kakhulu ukuqina amadivaysi futhi asathandwa kakhulu. Ama-Dumbbell angamandla asebenzayo kanye nemishini yokumisa ongayisebenzisa kalula ekhaya ukuze uthole ukuqeqeshwa kwamandla kanye nokuphakamisa amandla.
Ngethemba ukuthi manje usuyazi ukuthi zisetshenziswa kanjani nokuthi zilungele ini ukuze ukwazi ukuzingeza esimisweni sakho nasekhaya.
