Sebenzisa le set iron dumbbell ebekiwe ukuze wenze ukusebenzisa kwakho kwasekhaya kubukeke kungongcweti kakhulu. Lawa ma-dumbbells alungele ukusebenza komzimba ogcwele futhi angakusiza ukuthi ufeze noma yiziphi izinhloso zokufaneleka ngaphandle kokushiya ikhaya. Vocavoca umzimba ophezulu bese wengeza ukumelana okwengeziwe ekuvivinyeni umzimba okuphansi. Idizayini yensimbi iqinile futhi isibambo senjoloba sikunikeza ukuzivocavoca okunethezeka.
★ [Kulula ukusebenzisa] Izisindo zamahhala zibalulekile ekulondolozeni impilo, ngoba ungazisebenzisa noma nini nanoma kuphi ukwakha umzimba nengqondo ephelele ekhaya. I-Biceps flexion, i-deadlift, i-bench press, i-push-ups, ama-dumbbells angazenza zonke lezi zinto ngaphandle kokuya ejimini noma ngisho nangaphezulu.
★ [Ukugcinwa okulula] Ama-dumbbells kulula ukuwagcina futhi angahlanzwa kahle ukugcina inhlanzeko isikhathi eside.
★ [Kulula ukusetha] Isisindo siyashintsha. Khetha isisindo sakho ukuhlanganisa izivivinyo. Uhlobo oluhlukanisekayo lwenzeka lulungile. Isibambo esakhiwe nge-ergonomically sinikeza ukunethezeka okuphezulu kakhulu komsebenzisi nokubamba okuhle kakhulu.
★ [Floor Friendly] Izinto zethu ze-dumbbell zihlolwe kanzima. Futhi izinsimbi zethu zenjoloba ngeke zidale umonakalo phansi. Futhi unciphise umsindo.
★ [Izinzuzo zama-dumbbells] zingakunikeza ithuba lokuzivocavoca eliphephile nelithembekile. Lokhu kuyasiza kakhulu ekuzivocavoca umzimba kwakho okuphezulu. Kungakusiza ukuthi uzivocavoca futhi ulolonge izingalo, amahlombe, nomhlane, kanye nokuqinisa imisipha. Ngalesi setha sedumbbell, ungazivocavoca ekhaya, ehhovisi noma kwenye nenye indawo.
1. Khetha isisindo esifanele ngaphambi kokuzijwayeza ama-dumbbells.
2. Injongo yokuzivocavoca ukuzivocavoca imisipha. Kungcono ukhethe ama-dumbbells anesisindo esingu-65% no-85%. Isibonelo, uma ukwazi ukuphakamisa umthwalo we-10 kg ngasikhathi, kufanele ukhethe ama-dumbbells anesisindo esingu-6.5 kg-8.5 kg wokuzivocavoca umzimba. Prakthiza amaqembu angama-58 ngosuku, iqembu ngalinye amahlandla ayi-6 kuya ku-12, ungasuki ngokushesha okukhulu, iqembu ngalinye lihlukaniswe imizuzu emi-2-3. Ukulayisha kukhulu kakhulu noma kuncane kakhulu, isikhawu side kakhulu noma sifushane kakhulu, futhi umphumela awumuhle.
3. Inhloso yokuzivocavoca ukunciphisa amafutha. Kunconywa ukuprakthiza izikhathi eziyi-15-25 noma ngaphezulu eqenjini ngalinye. Isikhawu phakathi kweqembu ngalinye kufanele sibe yimizuzu engu-1-2. Uma ucabanga ukuthi lo msebenzi uyisicefe. Ungasebenzisa umculo wakho owuthandayo ukuzijwayeza, noma ukulandela umculo ukwenza ukuvivinya umzimba kwe-dumbbell
Ama-dumbbells adinga ukulawula okungaphezulu kwemisipha kunama-barbells, ngakho-ke angakhulisa ukuqwashisa kokuzivocavoca umzimba. Ingxenye ehamba phambili yokuqeqeshwa kwe-dumbbell ukuthi kwezemidlalo ethile, ivumela abasubathi ukuthi baqeqeshe uhla olukhulu lokunyakaza kune-barbell.
Ama-dumbbells alungele uhla lokuvivinya umzimba, kufaka phakathi i-hammering kanye ne-biceps curls, izandiso ze-triceps zokuzivocavoca izingalo ezingaphezulu, nemishini yamahlombe yokuzivocavoca, ukubuyisela emuva, nokubuyela emuva emahlombe. Hlela imilenze yakho ngokwandisa isisindo samaphaphu noma ama-squats ukwandisa amandla akho futhi uthuthukise ibhalansi yakho.
