Khetha ama-dumbbells wesisindo esifanele futhi uthenge isethi uma ungakwazi.Kuhle ukuthenga ama-dumbbell ezisindo ezahlukene ngoba ungakwazi njalo ukuzibekela inselelo ngesikhathi sokujima kwakho.
Inhlanganisela yesisindo esijwayelekile ukuthenga ama-2.5 kg amabili, ama-5 kg amabili kanye nama-dumbbell amabili angu-7.5 kg.Ukuze uhlole ukuthi ingabe inhlanganisela ye-dumbbell ikusebenzela, thatha izinhlanganisela ezilula kakhulu uphinde uzame.Phakamisa futhi wehlise izikhathi ezingu-10.Uma uzizwa ukhathele futhi ungacabangi ukuthi ungakwazi ukuphakamisa izikhathi ezingaphezu kwezingu-10, inhlanganisela inzima kakhulu kuwe.Ukunyakaza kokuqeqeshwa kulungiswa ngokuvumelana nesimo sakho futhi ngokuvumelana nezinhloso zakho zokuqeqesha, kungakhathaliseki ukuthi ukukhulisa ukuqina komzimba, isisindo somzimba, ukukhuthazela kwemisipha noma ukwandisa ukusebenza kwezemidlalo ukwandisa noma ukunciphisa inani lezikhathi namasethi, kanye nesisindo esifanele. futhi inani lezikhathi kuyindlela engcono kakhulu yokuqeqesha.
Uma wakha imisipha, qala ngamaqembu amakhulu emisipha njengesifuba, emuva, phambi kwamathanga (quadriceps), ngemuva kwamathanga (ama-hamstrings), ama-glutes (glutes), namahlombe (deltoids).Bese ugxila emisipha emincane, efana nama-biceps, i-triceps, amathole, ne-abs.
Yenza isethi elandelayo ngokushesha ngemva kokwenza isethi eyodwa yokunyakaza, ngaphandle kokuphumula phakathi.
Qala ngesethi eyodwa yokuzivocavoca futhi kancane kancane ukhuphuke ube amasethi ama-3.Isethi ngayinye yokunyakaza ingangeza inani elithile lesisindo.
Ungangena kuwebhusayithi yethu ukuze ukhethe umkhiqizo wokuqeqeshwa ofanelana nawe, imikhiqizo yezemidlalo iyimikhiqizo yethu eyinhloko, bheka phambili ekufikeni kwakho
Isikhathi sokuthumela: Aug-25-2023