Indlela yokuzivocavoca ye-Dumbbell

I-Dumbbell iwuhlobo lwemishini yokuqina yokuqeqeshwa kwemisipha.Isetshenziselwa ikakhulukazi ukuqeqeshwa kwamandla emisipha kanye nokuqeqeshwa kokunyakaza kwemisipha.Ukuzivocavoca njalo kwe-dumbbell kungasebenzisa ngokuphumelelayo imisipha yesifuba, isisu, amahlombe, imilenze nezinye izingxenye.Inomphumela ofanayo nezinye Uma kuqhathaniswa nemishini yokuqina, izindlela zokuzivocavoca ze-dumbbell zihluke kakhulu futhi zilula.

Okokuqala, funda ukusebenzisa ama-dumbbells ukuze uqinise ama-biceps akho, i-triceps, nemisipha yesifuba.Izindlela zokusebenzisa ama-biceps zihlanganisa ama-dumbbell curls, ama-dumbbell curls ashintshayo, ama-curls e-dumbbell ahlezi, ama-curls ama-dumbbell e-incline, ama-curls engalo yepulangwe, ama-squat curls, ama-curls esando, njll.;i-triceps yokuzivocavoca Izindlela zifaka i-supine neck ingalo ye-flexion kanye nesandiso, i-neck neck arm flexion kanye nesandiso, kanye ne-single-arm neck arm flexion and extension, njll.;Izindlela zokuzivocavoca imisipha yesifuba zihlanganisa i-dumbbell bench press, incline dumbbell bench press, dumbbell fly, i-waist dumbbell fly, njll.

Okulandelayo, ake sikhulume ngendlela yokusebenzisa ama-dumbbells ukuze usebenzise amahlombe akho nomhlane.Izindlela zokuzivocavoca amahlombe zihlanganisa i-dumbbell press, ukugoba phezu kokuphakama kwe-lateral, i-dumbbell shrug, i-dumbbell lateral lift, i-dumbbell front lift, i-alternating front lift, i-prone lateral lift, njll;izindlela zokuzivocavoca ingemuva zihlanganisa ukugoba phezu kwe-dumbbell yengalo eyodwa ukugwedla, amahlombe e-dumbbell, ukuphakamisa umgogodla, njll.

Ake sibheke ukuthi ungasebenzisa kanjani ama-dumbbell ukuze usebenzise i-abs, izingalo, nemilenze yakho.Ukuzivocavoca kwesisu kuhlanganisa i-dumbbell lateral flexion kanye nesandiso;ukuzivocavoca kwengalo kufaka phakathi ama-dumbbell curls, ama-curl dumbbell angaphansi, ukuzungezisa kwangaphakathi kwensimbi eyodwa, ukuzungezisa kwangaphandle kwensimbi eyodwa, ukuzungeza phezulu okuqondile, ukuzungeza emuva okuqondile, njll.;izivivinyo zomlenze zihlanganisa dumbbells.Ama-squats anesisindo, amaphaphu e-dumbbell anesisindo, ukuphakama kwethole le-dumbbell enesisindo, njll.

Okokugcina, ake sikhulume ngezinyathelo zokuphepha zokuzivocavoca kwe-dumbbell.Lapho usebenzisa ama-dumbbell ukuzivocavoca, kufanele wazi izinto ezibalulekile zokunyakaza kwama-dumbbell.Lapho uzivocavoca, ukunyakaza kufanele kube okujwayelekile, ngaphandle kwalokho kulula ukudonsa noma ukugoqa.Ngesikhathi esifanayo, ungashintshi njalo ama-dumbbell ezisindo ezahlukene futhi wandise isikhathi sokuzivocavoca ukuze uzuze ngokushesha imiphumela yokuzivocavoca., kufanele ukwenze isinyathelo ngesinyathelo, futhi awukwazi ukusebenzisa indlela yokuzivocavoca efanayo.Kufanele ushintshe izindlela zokuzivocavoca ezahlukene ukuze uthole imiphumela engcono.Yiqiniso, isisekelo sakho konke lokhu ukuthi kufanele wenze umsebenzi omuhle wokufudumala.