Xa sisiya kwindawo yokuzivocavoca umzimba esiyiqeqesha ekhaya kufuneka sisebenzise iidumbbells ukuze sikwazi ukuzilolonga ngokupheleleyo. Ukuqeqeshwa kolu hlobo kusinika izibonelelo ezithile ezinjengokungafani kwemithambo. Kwaye zininzi Ukuzivocavoca kwe-dumbbell Zikwasebenza njengendawo elungileyo ngokwembono yezoqoqosho. Ukuthenga iidumbbells zokuqeqesha ekhaya kubiza kakhulu. Kukho izibonelelo ezahlukeneyo zokuseka inkqubo yokuziqhelanisa ne-dumbbell veki nganye.
Kule nqaku siza kukuxelela yonke into ofuna ukuyifumana malunga nokuzilolonga kwe-dumbbell kunye nendlela yokuyihambisa ngesiqhelo.
Izibonelelo zokuzivocavoca dumbbell
Gcina ukhumbula ukuba ii-dumbbells zibonelela ngokuziqhelanisa okuhle xa kuthelekiswa noqeqesho kunye nemivalo yeOlimpiki okanye oomatshini. Ukuba sisekhaya, asiyi kuba nasithuba okanye imali ekhoyo yokuthenga olu hlobo lomatshini. Enye yezinto eziphambili kwimithambo ye-dumbbell yile ukunceda ukuphucula ukubola kwemisipha. Oku kuqheleke kakhulu kuninzi lwabantu. Izihlunu ezikhula ngokukhawuleza kunabanye kwaye kufuneka ziqeqeshwe ngokudibeneyo ukuze zibuyise oku kukhula kungalingani. Ngale ndlela, ivumela ukulinganisa ulingano lomzimba, zinto ezo zibaluleke kakhulu kubuhle bomzimba.
Olunye uncedo olunomdla olunokukhutshwa kwimithambo ye-dumbbell yile ivumela ukuba sandise kwaye siphucule uluhlu lwethu lokuhamba. Kuxhomekeka kuhlobo lomthambo esiwenzileyo, ugxininiso esifuna ukulunika iqela lemisipha elibonisiweyo linokuba namandla amakhulu emisipha. Kukho ezinye izifundo ezingqinelanayo nokuzilolonga, ibhentshi cinezela phambi kwe-dumbbell entsha, kukho ukusebenza okukhulu kwepectoralis enkulu xa kusenziwa umthambo ngee-dumbbells. Kungenxa yokuba uluhlu lokuhamba lukhulu kwaye izihlunu zisebenza ngokungafaniyo ukuhlawula iinzame.
Xa sisebenza imithambo kunye nee-dumbbells sifuna ukusebenza okukhulu kwemisipha ukuze sikwazi ukufumana imicu. Xa sisebenzisa i-dumbbells sinikezela ngokugxila ngakumbi kwiqela lemisipha kwaye, ke, ukugaywa okukhulu kweentsinga zemisipha eziguqulela kwinqanaba elikhulu le-hypertrophy.
Ezinye izibonelelo ezinokubakho zokuzilolonga kwe-dumbbell kukuba ziyasebenza ngakumbi. Iidumbbells sisixhobo esingathathi ndawo ininzi kwaye banokuthatha zombini kwiindawo ezivulekileyo nezivaliweyo. Inokusinika ukhuseleko olukhulu xa siyithelekisa nemivalo. Iidumbbells zilayisha kancinci ngasemva kunemivalo.
Iinkalo ezisisiseko
Enye yezinto eziphambili kuqeqesho ngokubanzi kukuba abantu abaninzi baya ekusileleni kwezihlunu. Kule meko, ukuba siziqeqesha ngee-dumbbells kwaye sifikelela ekusileleni kwemisipha okanye siphulukana nokulingana, kukhuseleke kakhulu ukulahla iidumbbells kune-barbell. Oku kusinceda ukuba sikwazi ukuqeqesha ngenkululeko epheleleyo ngaphandle kwesidingo sokuba basondele kuthi abanokusinceda kwimeko yokusilela.
Inxalenye enkulu yemithambo edibeneyo eyahlukeneyo ifuna ukuba umxholo wethu uzinze kwaye ubaluleke kakhulu ekusebenzeni kweembaleki. Unokusebenza ngeentshukumo ezahlukeneyo ngee-dumbbells nawo onke amaqela emisipha.
Uyilo lokuzilolonga kwe-dumbbell
Siza kubona ukuba inkqubo yoqeqesho yenzelwe njani ukuseka uthotho lokuzilolonga olusinceda ukuba sizuze ubunzima bemisipha ngeendlela ezahlukeneyo zokuhamba. Ukuba sifumana ingcali enokusicebisa kwaye ivavanye iinjongo zethu, siyabona ukuba inkqubo elula yoqeqesho inokuyilwa. Ingcali inoxanduva lokumisela ukuba yeyiphi Olona khetho lulungileyo xa usenza ithuba leeseshoni zethu.
Inqaku lokuqala ekufuneka silivavanyile iya kuba yinjongo. Inkqubo ethile yomntu omnye isenokungagqibeleli abanye. Oko kukuthi, kufuneka sizenzele inkqubo yesiqhelo yokuzilolonga nokuba yenziwe ngokuzilolonga nge-dumbbell. Kuxhomekeke kwinjongo esinayo, kufuneka simisele iintsika zoqeqesho ezinje ngevolumu, ubungqongqo kunye nokuhamba rhoqo. Zezi imigaqo esisiseko yoqeqesho kwaye kufuneka isetyenziswe kulo naluphi na uhlobo lwesiqhelo.
Emva koko, siya kuqhuba ukhetho lokuzivocavoca kula maqela emisipha esifuna ukuwaqeqesha ukusuka kwiipatheni zokuhamba apho siziva sikhululeke ngakumbi kwaye sinokufumana ngcono iintsinga zemisipha. Siqala kwezo ziqheliso zisinika uvakalelo olungcono. Ukuba siziqeqesha ngee-dumbbells sinokwenza imisebenzi emininzi edibeneyo. Oku kungohlulwa kubungokuzivocavoca umzimba kunye nomzimba ongaphantsi.
Inkqubo yokusebenza yayiyindima ebalulekileyo kwaye ibalulekile xa uqeqesho, nangaphezulu kwemigaqo yoqeqesho. Akuncedi nganto ukuseka ivolumu yoqeqesho egqibeleleyo, ubunzulu kunye nokuhamba rhoqo ukuba asazi okanye senza ubuchule kakuhle kwimithambo.
Uqeqesho lokufumana ubunzima bemisipha
Enye yeethagethi ezifunwa kakhulu yi-hypertrophy. Nangona kunjalo, awunyanzelekanga ukuba uthathele ingqalelo imo yoqeqesho, kodwa ukutya. Ukufumana ubunzima bemisipha kufuneka sihlale kwintsalela yekhalori ekudleni ngendlela ezinzileyo ekuhambeni kwexesha. Yiyo esenza ukuba sityebe ngelixa sifumana ubunzima bemisipha kunye namafutha athile. Zimbalwa kakhulu iinkqubo zoqeqesho ezimisela ukuba zeziphi izigaba okanye ukuphindaphinda okuzo, okanye leliphi elona nani liphezulu levolumu yoqeqesho eyimfuneko ukuqala ukuphucula ulungelelwaniso lwethu.
Ezinye zezikhokelo ezisisiseko ekufuneka zilandelwe:
- Ukuphindaphinda: Kuya kufuneka sizibeke kuluhlu lokuphindaphinda oluya phakathi kwe-6-20. Gcina ukhumbula ukuba kuthotho ngalunye kufuneka ngoku ufikelele kubunzulu obukufuphi nokusilela kwemisipha.
- Umthamo woqeqesho: umntu ngamnye. Nangona kunjalo, isayensi engaphezulu okanye encinci iyalela umndilili we-10-20 aaa uthotho lweqela lemisipha ngeveki.
- Ubuninzi: inxulumene nenani lamaxesha iqela lezihlunu lisisifundo. Ukuphindaphindwa kwesibini kokona kulungileyo ukwahlula ngcono ivolumu yoqeqesho kunye nokulawula ukudinwa.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokuzilolonga kwe-dumbbell kunye nazo zonke izibonelelo zayo.