Khetha ii-dumbbells zobunzima obufanelekileyo kwaye uthenge isethi ukuba unako.Kulungile ukuthenga ii-dumbbells zobunzima obahlukeneyo kuba unokuhlala ucela umngeni ngokwakho ngexesha lokuzilolonga.
Umdibaniso wobunzima obuqhelekileyo kukuthenga ezimbini ze-2.5 kg, ezimbini ze-5 kg kunye nee-dumbbells ezimbini ze-7.5 kg.Ukuvavanya ukuba indibaniselwano ye-dumbbell ikusebenzela, chola okona kukhaphukhaphu kwindibaniselwano kwaye uyizame.Phakamisa kwaye unciphise amaxesha angama-10.Ukuba uziva udiniwe kwaye ungacingi ukuba unokuphakamisa amaxesha angaphezu kwe-10, indibaniselwano inzima kakhulu kuwe.Ukunyakaza koqeqesho kulungelelaniswa ngokwemeko yakho kwaye ngokweenjongo zakho zoqeqesho, nokuba kukunyusa ukuqina komzimba, ubunzima bemisipha, ukunyamezela kwemisipha okanye ukwandisa ukusebenza kwezemidlalo ukwandisa okanye ukunciphisa inani lamaxesha kunye neeseti, kunye nobunzima obufanelekileyo. kunye nenani lamaxesha yeyona ndlela yokuqeqesha.
Xa ukwakhiwa kwemisipha, qalisa ngamaqela amakhulu ama-muscle afana nesifuba, umva, phambi kwamathanga (quadriceps), emva kwamathanga (i-hamstrings), i-glutes (glutes), kunye namagxa (deltoids).Emva koko ugxininise kwizihlunu ezincinci, ezinjenge-biceps, i-triceps, amathole kunye ne-abs.
Yenza iseti elandelayo ngokukhawuleza emva kokwenza iseti enye yeentshukumo, ngaphandle kokuphumla phakathi.
Qala ngeseti enye yemithambo kwaye ngokuthe ngcembe wandise ukuya kwiiseti ezi-3.Isethi nganye yeentshukumo inokongeza inani elithile lobunzima.
Ungangena kwiwebhusayithi yethu ukuba ukhethe imveliso yoqeqesho ekufaneleyo, iimveliso zezemidlalo ziyimveliso yethu ephambili, sijonge phambili ekufikeni kwakho.
Ixesha lokuposa: Aug-25-2023