Dumbbells (wannan kalma ce ta Rasha wacce aka samo asali daga Jamusanci "hantel") - wani nau'i na ma'aunin nauyi don horo galibi mai dogaro da iko. Dumbbell shine haɗin haɗin haɗin haɗe a cikin nau'i na bukukuwa, fayafai ko hexagons kuma haɗa su “sanda”. Irin wannan zane mai sauƙi da mara rikitarwa yana sanya kayan aiki cikin sauƙi kuma suna da matukar tasiri don ƙarfin horo.
Muna ba ku cikakken bayani kan yadda za a zaɓi dumbbells don horo a gida. Yi amfani da ma'aunin nauyi don ci gaban tsoka, ƙona mai da ƙarfin da aka samu 'yan kaɗan ne da ke shakku. Dumbbells suna da yawa, masu amfani kuma masu amfani da kayan aiki masu amfani don ƙarfin horo da gina tsoka a gida.
Fa'idodi na siyan dumbbells don motsa jiki:
- dumbbells - wannan shine ainihin kayan aiki mafi inganci don ci gaban tsokokin jiki
- shine kayan duniya: tare da dumbbells guda biyu zaka iya yin akalla exercisesan motsa jiki dozin da nau'ikan su
- dumbbells suna da ƙananan, wanda ya sa su dace da motsa jiki na gida
- dumbbells farashi ne mai ma'ana tare da rayuwa mai tsayi sosai
- dumbbells ya isa kayan aikin hannu, zaka iya ɗauka dasu zuwa gida, a kan tafiya yayin ƙaura zuwa sabon gida don ci gaba da horarwa yadda yakamata duk da yanayin rayuwa
- dumbbells suna da tasiri ba kawai don ƙarfin horo ba, har ma don tazara da motsa jiki na motsa jiki don ƙona mai
GYARAN JIKI: cikakken bayani
Dumbbells wanda aka ƙera
Kafin zaɓar dumbbells, ya kamata ku fahimci abubuwan fasalinsu. Duk waɗannan jingina sun kasu kashi biyu manyan ƙungiyoyi: mara rarraba (simintin gyare-gyare) kuma šaukuwa tare da ikon canza nauyi.
Babban fasalin dumbbell mai ruɓewa shine nauyi mai ɗorewa, wanda ba zai iya canzawa ba. Arin dumbbells wanda aka ƙera shine gaskiyar cewa yayin buƙatar horo ana buƙatar nauyi masu nauyi, kawai kuna buƙatar samun wani ɗayan kuma ku ci gaba da yi. Za'a iya shirya ma'aunin nauyi a gaba kafin aiwatar da gabatowa, gefensa da shi. Tare da dumbbells masu ruɗuwa dole ne ku ɓata lokaci cire da ƙara fanke.
Nauyin marasa nauyi zai kusanci rukuni biyu na waɗanda ake horarwa:
- Ga waɗancan, waɗanda ke horar da ƙwayar tsoka ko asarar nauyi. Canza nauyin bawo a cikin irin wannan yanayin horon ba'a buƙata musamman. Zaka iya zaɓar dumbbells na matsakaiciyar nauyi wanda zai zama daɗi kusan kusan duka ayyukan da aka yi. Kuma wannan zai isa ya shirya horo don karamin ƙwayar tsoka da ƙona mai a gida. Girman ƙwayar tsoka a cikin waɗannan ayyukan bai kamata ya jira ba, amma ana iya siyan sifa mai kyau da ƙasa mai kyau ko da ba tare da ƙaruwa nauyin nauyi ba.
- Waɗanda ke da damar da za su sayi ƙaramin “layin dumbbell”. Idan kun mai da hankali kan haɓaka tsoka da motsa jiki mai mahimmanci, dumbbell da aka ƙera yana iya dacewa kawai a ƙarƙashin yanayin kasancewar nau'i-nau'i da yawa na nauyi daban-daban (aƙalla nau'i-nau'i 3-4). Kuma yayin da kuke ci gaba, ƙila ƙila dole ne ku sayi ƙarin nauyi. Kafin zaɓar dumbbell irin wannan ƙirar don horarwar gida, yakamata kuyi la'akari da hankali ba kawai albarkatun kuɗin su ba, har ma da samun sarari kyauta a cikin ɗakin: kasancewar “baƙin ƙarfe” da yawa (5-6 nau'i na dumbbells da ƙari ) zai iya rage girman amfani mai amfani na gida.
Nau'in dumbbells mara ruɓuwawa
M da sauran nau'ikan dumbbells waɗanda aka yi su an yi su ne da abubuwa daban-daban, kowannensu yana da halaye irin nasa:
- Karfe dumbbells. Karfe dumbbells na iya zama alnaimi, da ƙungiyar ƙasa (ikon canza nauyi a cikin lamarin na biyu har yanzu ya ɓace). Wadannan nauyi suna da karko sosai kuma basu da tsada. Rashin dacewa tsakanin wasu masu koyon aikin sunyi jayayya cewa tare da nauyin ƙarfe mai sauƙi don rauni. Amma wannan magana ce mai rikitarwa, damuwa na nau'ikan dumbbells game da abu ɗaya, amma sauke shi da gangan akan ƙafa na iya kowane dumbbell.
- Roba (roba) dumbbells. Abubuwan da aka rufa na Roba sun fi kyau fiye da taɓa ƙarfe, don shiga tare da su cikin kwanciyar hankali. An yi imanin cewa don aikin gida, wannan zaɓin ya fi dacewa kuma ba zai iya lalata labulen bene ba. A cikin kwasfa na roba na iya zama ƙarfe (wannan kyakkyawan zaɓi ne) ko bitumen (karuwar irin waɗannan samfuran na iya zama takaici).
- Hannun roba (roba). Vinyl dumbbells cike da yashi ko wani abu. Wannan kwasfa galibi ƙaramin nauyi ne (kilogram 5). An tsara su galibi don matasa da mata. Dangane da dalilan da ake amfani da su, zamu iya cewa irin waɗannan zaɓuɓɓukan ba su da rashi sanannu. Amma ba shakka, maza kamar ƙaramin nauyin dumbbells bai dace da ƙarfin ƙarfin horo ba.
- Neoprene dumbbells. Dumbbells tare da murfin neoprene shima shine mafi nauyin haske na kowa. Jin daɗin neoprene dumbbells shine cewa ba zasu zamewa cikin hannu mai gumi ba, amma farfajiyar waɗannan bawon na iya lalacewa tsawon lokaci.
Kafin ka zaɓi dumbbell don sayan, a bayyane ya bayyana yanayi da manufofin horon, to zai zama da sauƙi a warware matsalar tare da zaɓin ma'auni, adadin nau'i-nau'i, da sauransu. Yana da mahimmanci a fahimci cewa bayyanar dumbbell shine sakandare, babban abu har yanzu shine inganci da aikin.
Abin da ya rufe dumbbell shine mafi kyawun zaɓi?
Dangane da sauƙin amfani don horon nauyi muna ba da shawarar saya Chrome dumbbells kyakkyawan yanayi (a cikin hanyar hexagons). Daga cikin dunƙulen dumbbells ɗaya daga cikin shahararrun zaɓuɓɓuka masu dacewa don aji mai kyau.
Muna ba ku shawara ku zaɓi zaɓi na dumbbells saboda dalilai huɗu:
- Nauyin nauyi a cikin nau'i na hexagons (kyakkyawan yanayi) ba mirgina a ƙasa wanda ba ya haifar da ƙarin damuwa yayin horo. Kari akan haka, wadannan dumbbells din sun fi karko idan kun yi atisayen bisa ga wadanda ke mashaya (kamar yadda yake a GIF a sama).
- A cikin irin wannan gantela makamai suna da ƙarancin ƙarancin haske ko a wata ma'anar siffar "anatomical", ɗan kauri a tsakiya.
- Shafa rubberi mai daɗin taɓawa kuma mai aminci ga dabe (idan aka kwatanta da, misali, tare da ma'aunin ƙarfe).
- Wadannan dumbbells suna faruwa kuma babban nauyi (30 kg +), don haka zan iya sayan cikakkun nauyin nauyi daban.
Wani nauyin dumbbells ya zaɓi abin yarwa?
Don yan mata
'Yan mata, yana da kyau a yi amfani da nauyin 2 zuwa 10 kg, matakai na 2 kilogiram. Kada ku sayi duka saiti (misali, kilogiram 2, kilogiram 4, kilo 6, 8 kilogiram, 10 kilogiram), yana yiwuwa ku sayi ƙarin nauyi a hankali yayin da kuke ci gaba da horo. Duk da yake za a buƙaci kilogiram 8-10 da farko don ci gaban ƙananan jiki (ƙafa da gindi). Smallananan dumbbells-1 kilogira don saya bashi da ma'ana - nauyin yana da ƙanƙan da zai wahala ya ba da sakamako mai kyau koda a matakin farko na horon.
Saitin nauyi daga kilogiram 2 zuwa kilogiram 10 yayi daidai don horo tazara don raunin nauyi da ɗan sauƙin tsoka. Da kyau waɗannan 'yan matan da ke son ci gaba da ci gaba a cikin shugabanci na iko ana iya buƙata da nauyi mai nauyi - har zuwa 15-20 kilogiram (a wannan yanayin ya fi kyau a yi la'akari da sayen dumbbells masu ruɓuwa).
Horar da ƙarfi ga mata: shirin motsa jiki +
Ga maza
Ilimin halittar jikin namiji ya bambanta da na mata. Kasusuwa maza suna da kauri, jijiyoyi masu ƙarfi, tsokoki sun fi ƙarfin testosterone masu ƙarfi da ƙarfi. Dangane da haka, maza masu motsa jiki suna buƙatar nauyi masu nauyi. Ickauki dumbbells mafi sauƙin kilo 5 babu ma'ana ta musamman - ƙarancin nauyi kawai ba zai ba da nauyin abin da tsokoki ke amsawa ta ƙaruwa da ƙarfin tsoka ba.
Sabili da haka, masu fara motsa jiki maza yana da kyau su sayi kayan nauyi daga kilogiram 5 zuwa kilogram 20-25. Idan kuna ci gaba da yin ƙarfin horo a gida don ci gaban tsoka, to kuna buƙatar nauyi masu nauyi, musamman don yin sit-UPS. Madadin na iya zama sanda, wanda yake da kyau don horar da ƙafa a gida.
Ga saurayi
Fara motsa jiki tare da nauyin dumbbells guda 2 ko 4, a hankali ƙara nauyi yayin ci gaba da haɓakar sakamakon wasanni. Yayinda ake horar da samari na shekaru 15-16 a kai a kai wani lokacin sun fi wasu mazan ƙarfi - duk ya dogara da mutum da yanayin horon. Matasa kada su ji tsoron ƙarfin horo. Horarwa tare da nauyi matasa 'yan wasa zai sami fa'ida ne kawai, amma idan har suna karkashin kulawar kwararren malami.
Rushewar dumbbells
Idan kuna kan dogon motsa jiki, yana da ma'ana a zaɓi dumbbells masu ruɓuwa tare da nauyi mai musaya. Wannan zaɓin zai ba da izini a nan gaba don ƙara nauyin nauyi zuwa nauyi (har zuwa 50 kilogiram), zai isa ya sayi sabon fanke zuwa saitin da ake da su. Rike mai dumbbell ne wanda za'a iya ruguzawa wanda ake kira dumbbell neck. Tsarinta yayi kama da Griffon, tsayin kawai ya fi guntu.
Collapsible dumbbells babban zaɓi ne ga waɗanda suke shirye don horo mai tsanani a gida tsawon watanni da yawa (kuma wataƙila shekaru). Umbaƙƙarfan dumbbell mai nauyin zane yana iya sashi maye gurbin ƙyallen lokacin horon manyan ƙungiyoyin tsoka kuma, a ƙa'ida, kayan aiki ne masu mahimmanci da ba makawa don gina tsoka a cikin gida.
Dumbbell ungulu
Yatsun yatsan hannu ana yin su ne da kayan ɗumbi na zamani, yawanci na ƙarfe-plated karfe ne cikakke abu don irin waɗannan abubuwa. Ba ya tsatsa, baya tsoron hasken rana, mai sauƙin tsaftacewa. Ba kasafai ake samun samfura tare da allunan filastik ba, amma wannan zaɓi don siyan ba a ba da shawarar ba saboda ƙarancin ƙarfi da rauni.
Shin masana'antar Rasha da ta ƙasashen waje na ungulu sun yi dumbbelli biyu masu daidaitattun abubuwa:
- 25 mm (inci), wannan daidaitattun ya zo mana daga Amurka
- 30 mm sigar Turai ce
- 50 mm - maras daidaitaccen wuyan wuya tare da bearings (wannan ba dumbbell ba ne, amma ƙaramin mashaya ne)
Lokacin zabar yatsan yatsa don dumbbells masu ruɓuwawa, lura da halaye masu zuwa:
- Shin akwai abrazivnie na fretboard don mafi jin daɗin riko
- Shin akwai kumburi a tsakiyar wuya (sifar jikin mutum)
- Idan akwai ƙira ko a'a (duk da cewa zaɓuɓɓukan na ungulu ba tare da sanarwa ba yanzu suna da wuya)
- Wani irin makulli ake amfani dashi tare da zare ko santsi
- Mene ne tsawon wuya (yawanci ya fi girma hatimi, da karin pancakes da za ku iya rataya)
- Mene ne tsawon kujerun, watau shafukan da za a saka a kan fanke (mafi girma shi ne, da wahala zai zama matsakaicin nauyin dumbbell mai yuwuwa)
Idan kuna shirin amfani da ƙwanƙwasa a gida, yana da ma'ana kafin ku zaɓi dumbbells, yi mamakin haɗuwa da sandar dumbbell da ungulu, ma'ana, don samin ungulu masu girman diamita ɗaya. A wannan yanayin, zaku iya amfani da fanke kamar barbells, da dumbbells.
Pancakes don dumbbells
Pancakes don dumbbell tsarinsu kwatankwacin pancakes na sanduna har ma da diamita da aka haifa sau da yawa suna da iri ɗaya (25 ko 30 mm) kuma sun banbanta ƙanƙanin nauyi da girman geometrical. Kayan samarwa, zasu iya zama duka ƙarfe ko roba (na biyun yafi dacewa da gidan, saboda baya lalata shimfidar). A cikin samfuran zamani na fuskoki gabaɗaya suna zagaye.
Nauyin fanke suna daga 0.5 zuwa 5 kilogiram, wasu 'yan wasa maza wasu lokuta suna amfani da fanke 7.5 kilogiram da kilo 10 daga sandar saukowa madaidaiciya madaidaiciya, amma suna iya wahalar motsa jiki saboda girman diamita na waje. Paukan dumbbells masu ruɓuwa na iya bambanta dangane da masana'anta.
Idan ka sayi fanke don dumbbells daban da fretboard, to don Allah a lura cewa diamita na wuya da diamita na faya-fayen ya zama iri ɗaya.
Tsarin tsafta
Makullai don dumbbells sun zo cikin manyan nau'ikan uku:
- kwayoyi. Kwayoyin suna da rauni akan zaren igiyar ungulu. Gabaɗaya wannan shine mafi aminci nau'in sakawa, kodayake irin waɗannan nauyin suna ɗan tafiya a hankali. Jirgin ya buƙaci daƙiƙu kaɗan masu tamani, wanda zai iya rage tasirin digo-saiti. Irin wannan makullin shine mafi mahimmanci, maras tsada da dacewa.
- shirye-shiryen bidiyo. Ana amfani da mataka don sumul da goho na ungulu. A tsari, sun bambanta. Mafi shahararren zaɓi - zoben ƙarfe-bazara. Hakanan suna da kyau, amma ƙarancin abin dogaro kamar goro, kuma za'a iya sawa. Kari akan haka, matsattsen zobe ba koyaushe ya dace a buɗe ba (musamman yan mata). Don sauƙin amfani yana da kyau a sayi clamps tare da tukwanen filastik (kamar yadda aka nuna a ƙasa).
- Makullai tare da mai tsayawa. Makullai tare da marufi kuma ana amfani dasu don sassaucin ƙwarin ungulu. Fa'idodin su - saurin canjin canji da aminci mai ƙarfi. Makullai na gargajiya suna da ƙarfi sosai, suna da sauƙin sakawa da tashi. Amma don dumbbell unultures wannan tsarin hawa ba shi da mashahuri.
A kowane hali, kafin fara wani saiti ya kamata a duba makullan tsaro. Idan ƙungiyar ta dumbbell a yayin motsa jiki - sakamakon na iya zama mara daɗi.
Zaɓin dumbbells idan akwai
Kyakkyawan zaɓi mai ban sha'awa da dacewa shine saitin dumbbells idan akwai (lamari na musamman). Zai iya zama mai sauki ga waɗanda galibi suka canza mazauninsu, suna zaune a ɗakunan haya, galibi suna hutawa a ƙasar ko barin lokaci zuwa lokaci na kasuwanci mai nisa na fewan makonni ko watanni. Tare da irin wannan salon, akwatin motsa jiki zai kiyaye tsarin horo ba tare da la'akari da yanayin ba. Kuma gabaɗaya, a game da dumbbell yana da matukar dacewa a adana a gida - koyaushe za a ɗora su cikin tsafta wuri ɗaya.
Sau da yawa ban da dumbbells biyu a cikin abubuwan da ke cikin saitin kuma karamin wuya ne mai durkushewa don sanda. Kafin ka zaɓi dumbbells a cikin shari'ar sayayya, zaka iya kula da waɗannan saiti: kasancewar ba kawai dumbbells ba, amma barbells don fadada horo da kuma faɗaɗa Arsenal na ayyukan da aka yi. Bugu da kari, ya fi kyau siyan saiti tare da babban ma'auni. Yayin da kuka ci gaba zuwa ƙananan dumbbells kuna iya buƙatar siyan sabon fanke kuma sanya su a cikin akwati zasu ɓace.
Nasihu don zaɓar dumbbells masu ruɓuwa:
- Ba lallai ba ne ingancin dumbbells ya shahara ta sanannen samfurin Yammacin Turai - kar a biya kuɗi don sunan.
- Kar a manta da fanke 0,5 kg ko da kuwa ba a haɗa su ba - siya daban; saboda yawancin motsa jiki da ake buƙata ƙananan matakai ne a cikin nauyin nauyin nauyi 0.5-1 kg.
- Yayin da kuke ci gaba a cikin sha'anin mulki ku sami sabon fanke 5-10 kilogiram.
- Haɗa diamita na Griffon (idan akwai) kuma sayan dumbbells - ya fi sauƙi.
- Tabbatar da bincika ingancin makullai da wuya. Kwayoyi ya zama da sauki ba tare da kokari da wahalar yaudara ba. Obligarfafa matattun ya zama wajibi su zauna a kan gadon baya ba tare da alamar zamewa ba, amma mai sauƙin raguwa, don canza pancakes yayin horon ya wuce da sauri.
- Lura da dumbbell da ke durkushewa a cikin akwati babban zaɓi ne don motsa jiki a gida.
Abin da dumbbells šaukuwa šaukuwa za a zabi?
Ga maza
Maza a karon farko, zaku iya saya dunƙule dumbbells a 20-25 kg, nauyi ya kamata isa ga masu farawa suyi a gida. Increasearin ƙaruwa cikin nauyin bawo yana yiwuwa ta hanyar sayen fanke akan kilogiram 5, kilogiram 7.5 da kilogiram 10 (ci gaba dumbbell 30-40-50kg ba zai zama mai ban mamaki ba).
Loading dumbbells da kuma dacewa, koyaushe zaku iya ƙara nauyin aikin, don kawai samun ƙarin pancakes. Tabbas, mazan dumbbells na ungulu sun isa tsayi don pancakes su sami isasshen sarari. Maza sun fi kyau ɗaukar mafi tsayin dumbbell (35 cm ko sama da haka).
Don 'yan mata da matasa
'Yan mata yawanci samu a šaukuwa 10 kg dumbbells, nauyi ya kamata isa ga masu farawa suyi a gida. Yana da kyawawa a cikin saiti na ƙananan pancakes tare da kilogiram na 0.5-1. Majorarin manyan matakai kan sauya lodi na iya hana horon mata, yana sa bawon yayi nauyi. Bayan lokaci, tsokoki za su yi girma kuma zaka iya siyan fanke a kan kilogiram 5 don haɓaka kayan.
Shawarwari game da 'yan mata kawai da na matasa. Duk da yake samari yana da ma'ana su saya dumbbell unultures "don ci gaba", saboda yayin da suke girma da girma na nauyi zasu buƙaci ƙari da ƙari. Don fara horo a lokacin samartaka, zai fi dacewa da nauyin nauyi da ƙarƙashin kulawar mai horarwa.
Motsa jiki tare da dumbbells
Idan kun zaɓi dumbbells don horo a gida, bari muyi zurfin duba horon tare da ma'aunin nauyi kanta.
Yaya za a ƙayyade nauyin dumbbells don motsa jiki?
Lokacin da ake atisaye a cikin salon-ginin jiki a yawancin motsa jiki nauyin bawo yana buƙatar nemo hanyar da za a iya yin maimaita 6-12 "kusan kasawa". Hakan za'a cimma shi, lokacin da aka ɗora bisa nauyi, wanda ya zama dole don ƙaddamar da hanyoyin haɓakar tsoka. Repan maimaitawa (<5) na iya ba da ƙaruwa a cikin iko, amma ba zai haifar da gagarumin ƙaruwa cikin ƙwayar tsoka ba.
A wasu motsi (dumbbell bench press been, squats, a lifting on a biceps) yana ba da sakamako mai kyau, makircin ya kusanto-5 × 5 reps - sami kyakkyawan ƙaruwa cikin nauyi da kuma cikin sharuɗɗan iko. Kuma ba shakka, ya kamata a zabi nauyi don cika adadin da ake buƙata na maimaitawa yana da tsabtace fasaha kuma ba tare da magudi ba.
Shin zai yiwu a iya bugun tsoka a gida? A cikin horo na ƙarfi, motsawa mai mahimmanci - kuna buƙatar wani da "wuta a ciki", wanda ke sa ɗan wasa ya maimaita sake ɗaukar nauyi kuma ya yi duk abubuwan da ke tattare da saiti da reps, shawo kan lalaci da jarabobi. A gaban dalili tare da koda kayan aiki mafi sauki akwai damar cin nasara a cikin horon, an ba da, ba shakka, ƙwarewar ƙwarewar gini, hutawa da abinci.
TAMBAYOYI DADI: inda za'a fara
Janar ka'idojin atisaye tare da dumbbells:
- Kafin manyan hanyoyin dole ayi dumi-dumi.
- Hanyoyin aiki ya kamata su isa sosai don haifar da maganin anabolic na jiki (idan kuna aiki akan haɓakar tsoka).
- Ayyukan motsa jiki tare da nauyi mai nauyi don 8-12 maimaitawa 4-5 saiti.
- Don ƙona kitse da sautin tsoka da motsa jiki tare da nauyin nauyi na 15-20 reps, 3-4 gabatowa.
- Darasi da bambance-bambancen bambance-bambancen su na buƙatar canzawa lokaci lokaci zuwa lokaci don kauce wa kasancewa da tsokoki don damuwa.
- Ya kamata a canza gajiyar horo tare da isasshen lokacin murmurewa, wanda, bi da bi, ya ƙunshi “ɓangarori” biyu - hutawa da abinci mai gina jiki.
- Motsa jiki ya zama na yau da kullun, tare da ɗakunan ɗaukar nauyi da aka tsara.
- Yana da mahimmanci a kiyaye madaidaiciyar dabara ta motsa jiki.
- Don rage nauyi da kitse mai sau 1-2 a kowane mako ya kamata kuyi aikin motsa jiki ko motsa jiki na HIIT.
Trainingarfin horo ga maza:
- Rana 1: Baya da biceps
- Rana ta 2: Kafa
- Rana ta 3: Kirji da triceps
- Rana ta 4: Kafadu
Horar da ƙarfi ga foran mata:
- Rana 1: Baya da biceps
- Rana ta 2: Kafafu + Kafadu
- Rana ta 3: Kirji da triceps
- Rana ta 4: Kafa
Idan kuna aiki akan ƙwayar tsoka, sau da yawa fiye da sau 4 a mako don horarwa ba'a bada shawarar ba. Idan kuna aiki akan ƙona kitse kuma kuyi shirin yin aiki sau 5-6 a mako, to ana iya sauya horo mai ƙarfi tare da motsa jiki na cardio.
Motsa jiki don kirji da triceps
1. Dumbbell benci latsa daga kirji
2. Hannuwan hannu tare da dumbbells
3. Kirkiran kirji da kirji
4. Bench latsa don triceps
5. Kai hannuwanka akan triceps
6. Miƙe hannuwan da ke kwance akan ƙwanƙolin
Motsa jiki don baya da biceps
1. Deadlifts
2. Tunkuɗa dumbbell
3. Ja dumbbell da hannu daya
4. lankwasa hannaye a biceps
5. lankwasa hannaye a biceps tare da sauya hannaye
6. lankwasa hannaye a kan biceps tare da guduma
Idan kana da mashaya, to fara horo baya da biceps tare da jan-UPS. Ko da kuwa baka sami damar kamawa ba kuma baka taba yin wannan ba, ka tabbata ka duba labarin mu mataki-mataki akan jan-UPS.
Darasi don kafadu (deltoid tsokoki)
1. Dumbbell benci latsa don kafadu
2. Ya daga hannaye a gabansa
3. Kiwo hannu da hannu
4. Dagawa dumbbells zuwa kirji
5. Hanyar kiwo a cikin gangare
Motsa jiki don kafa da gindi
1. Tsugunnawa tare da dumbbells
2. Sumo tsugunne
3. Falo a wuri
4. Hutun gaba
5. Huhu da suka wuce
6. huhu na huhu
7. Lingral lunge
8. Hannun huhu
9. Yin lilo da dumbbell
10. Gada a kafa daya
Godiya ga gifs tashoshin youtube: Live Fit Girl, HASfit, mai gina jiki, Linda Wooldridge, Lais DeLeon, amynicolaox, Noel Arevalo, FitnessType, Selena Lim, Puzzle-Fit, LLC.
Abubuwan da suka samo asali masu mahimmanci:
- Dumbbell da aka zana da nauyi mai musaya, ceteris paribus ya fi siye mafi fa'ida don motsa jiki na gida fiye da monolith.
- Dumbbells ba shi da rauni sosai fiye da sanda. Lokacin aiki tare da dumbbells baya buƙatar mai insurer, yanayin motsawar ya fi na ɗabi'a saboda gaskiyar cewa bawo biyu suna motsa kansu da kansu.
- Dumbbells yana da tasiri don horar da jikin sama. Koyaya, tare da haɓaka ƙoshin lafiya don yin ɗimbin ɗumbin dusar ƙanƙara da dumbbells masu nauyin nauyi masu nauyin kilogiram 50-maza za a rasa su: za su dimauta sandar mallakar.
- Horar da gida tare da nauyi nauyi ne mai kyau madadin na ɗan lokaci ga waɗanda suke son ziyartar dakin motsa jiki, amma saboda wani dalili ko wata, har yanzu ba su iya yin wannan ba. Koyaya, irin waɗannan wasannin motsa jiki a gida suna da fa'ida a cikin kansu.
- Wasu mutane basa zuwa dakin motsa jiki, suna jin kunyar jikinsa (saboda tsananin siriri ko, akasin haka, saboda ƙarin nauyin). A irin wannan yanayin fara fara horo a gida don yin aiki akan fom sannan zuwa dakin motsa jiki dabara ce mai ma'ana.
Dubi kuma:
- Giciye: menene shi, fa'idodi da cutarwa, horon da'ira da yadda ake shiryawa
- Musclesananan tsokoki: menene shi, me yasa ake buƙata, motsa jiki + tsarin darasi
- TABATA horo: 10 shirye-shirye da aka shirya don rage nauyi