Chidule: Ma Dumbbells ngati zida zosavuta zophunzitsira mphamvu, kukula kochepa, kosavuta kugwiritsa ntchito, novices ambiri amagula ma dumbbells ngati zida zolimbitsa thupi.Koma anthu ambiri amafuna kudziwa kulemera koyenera kusankha?Ndi ma dumbbells otani omwe ali abwino?Pali mitundu inayi ya ma dumbbell, malinga ndi giredi kuyambira otsika mpaka mkulu ma CD vinilu, electroplating, utoto, ma CD mtundu guluu.General maphunziro kunyumba abwenzi, amati kusankha pulasitiki dumbbells, zotanuka mawonekedwe, kupewa kuwonongeka kwa mipando kapena pansi kunyumba.Kulemera kwa ma dumbbells kuyenera kusankhidwa molingana ndi kutalika ndi kulemera kwake, ndipo samalani "kulemera kwenikweni" kapena "kulemera kwake" posankha kulemera kwake.Zotsatirazi ndi mndandanda waung'ono pamodzi kuti mumvetse.
Momwe mungasankhire ma dumbbells
1, kulemera kufuna kuchita mphamvu, ayenera kusankhachosinthika kulemera dumbbells, ndi kulemera okwana olemera kwambiri, chifukwa mphamvu ya minofu ya mbali iliyonse ya thupi ndi yosiyana kwambiri, monga 10 kg a dumbbell, omwe amagwiritsidwa ntchito popanga masewera olimbitsa thupi a bicep ndi okwanira, koma ntchito yosindikizira benchi ndiyokwanira. kuwala, osati ngati kuchita kukankha-ups zotsatira.Ngati kulemera sikokwanira, mukhoza kugwirizanitsa zidutswa zingapo za dumbbell ndikusintha kulemera kwake malinga ndi kusinthasintha kwa polojekitiyo.Kusankha kulemera kuyenera kumvetsera "kulemera kwenikweni" kapena "kulemera kwenikweni", kulemera kwenikweni ndiko kulemera kwenikweni kwa dumbbell, kulemera kwake mpaka pano, koma palibe mawu omveka bwino, koma pali mfundo yodziwika bwino. muyezo zofunika kulemera ndi 40 makilogalamu opepuka kuposa kulemera kwenikweni kwa dumbbell kungakhale makilogalamu ochepa, kotero pamene kugula, Makamaka pamene kuyitanitsa Intaneti, onetsetsani kulabadira vutoli.Ndipo funsani ngati kulemera kwake kuli kovomerezeka kapena koona.
2,dumbbellgulu anangoti pali anayi, malinga ndi kalasi kuchokera otsika ndi mkulu phukusi vinilu, electroplating, utoto, phukusi mtundu guluu.Ma dumbbells opangidwa ndi electroplated ndi utoto amagwiritsidwa ntchito nthawi zambiri ndi masewera olimbitsa thupi chifukwa ali ndi mashelufu odzipereka ndi pansi.General maphunziro kunyumba abwenzi, amati kusankha pulasitiki dumbbells, zotanuka mawonekedwe, kupewa kuwonongeka kwa mipando kapena pansi kunyumba.Amene akufuna kusunga ndalama amatha kugula thumba la vinyl, ndipo anthu achuma amatha kusankha thumba la guluu wamitundu, lomwe limasiyana ndi khalidwe.
Yang'anani kwambiri pa phukusi la ma dumbbells akuda, mkati mwake mumakhala chitsulo cha nkhumba (chotsika kwambiri chosungunula chitsulo, chapakati poponya chitsulo), kunja kwake chimakutidwa ndi mphira wakuda pambuyo poponya.Ma dumbbells okutidwa ndi mphira amagawanika kukhala mitundu iwiri, imodzi ndiyo kupanga guluu.Imodzi ndi kupanga guluu watsopano.Zinthu zobwezerezedwanso zosakanizidwa ndi mphira wa zinyalala, mphira watsopano wosakanizidwa ndi mphira watsopano.Kusiyana kwamitengo ndi pafupifupi 30 peresenti.Ma dumbbell ambiri pamsika kapena kubwerera kuzinthu zomatira zomatira.Izi zili choncho ngakhale kuti ma dumbbells apulasitiki obwezerezedwanso ali ndi fungo loipa poyerekeza ndi ma dumbbells apulasitiki atsopano.Kukalamba kosavuta, pambuyo pa maphunziro, manja adzakhala ndi zotsalira za fungo ndi zinthu zina zovuta.Koma mtengo wake ndi wotsika mtengo, kotero umagulitsidwa bwino.Patapita masiku awiri m'malo drafty, fungo pafupifupi mbisoweka.
Kuphatikiza apo, pamwamba pa dumbbell yatsopano ya guluu, pambuyo pophunzitsidwa kupukuta, imakhala yowala kwambiri.Kugwirizana ndikosiyana.Pamwamba zakuthupi za guluu dumbbell n'zosavuta kukalamba, pambuyo ntchito yaitali, kukumana lakuthwa kugunda, akhoza kugwetsa kachidutswa kakang'ono, ndi guluu watsopano sadzatero.Koma ma dumbbells nthawi zambiri sagogoda zinthu, izi sizomwe zimalephera, abwenzi a pragmatic amagula guluu wa zinthu zam'mbuyo amatha kukwaniritsa zofunikira za maphunziro.
Gawo 3: Tsatanetsatane
Pogula ma dumbbells, chinsinsi chomvera zinthu ziwiri, chimodzi ndi chitonthozo cha chogwirira komanso chosasunthika.Nthawi zambiri ndodo yogwira imakutidwa ndi guluu wosanjikiza, palinso kukakamizidwa kwa ndodo yachitsulo kuchokera pamzere wotsutsa, momwe mungathere kuti muwone ngati gripyo ndi yabwino komanso yolimba, guluu wotsutsa sungathe. kukhala wandiweyani kwambiri, kugwira kumakhala kofewa kwambiri, mwinamwake kungakhudze kukhazikika kwa dumbbell yogwira, mzere wotsutsa-kutsetsereka sungakhoze kuvala manja.Anti-skid palibe chifukwa chonena zambiri, atagwira dumbbell yolemera, zotsatira zake zimakhala zovuta kwambiri, ngakhale mwayi sunagunde anthu mokwanira kuti agunde njerwa zingapo pansi panyumba.
Awiri ndi ndodo yogwirizira kumapeto onse a mphete yokhazikika.Kuti muwone bwinobwino ngati wononga ndi wononga ulusi kuluma ndi zolimba, muyezo ndi kuti wononga mosavuta kulowa ndi kutuluka, koma osati kugwedezeka.Mphete ya screw iyeneranso kuyimitsidwa nthawi iliyonse panthawi yophunzitsira.Ma plates ena amazungulira ndikumasula pang'onopang'ono mphete ya screw.
Kusankha ma dumbbell angapo ndikoyenera
1. Sankhani kulemera kwa dumbbell kutengera kutalika ndi kulemera kwanu.Kawirikawiri, gulani molingana ndi kutalika ndi kulemera kwake.Ngati simukudziwa kusankha, mukhoza kutchula mfundo zotsatirazi, amene anakonza molingana ndi yachibadwa thupi ndi zolimbitsa thupi kwambiri anthu Chinese, poganizira tsogolo dumbbell olimba kwambiri kuwonjezereka gawo.Kutalika pansi pa 1.60m kulemera 60kg-25kg kuphatikiza kutalika pansi 1.70m kulemera 70kg-30kg kuphatikiza kutalika pansi 1.80m kulemera 80kg-35kg kuphatikiza kutalika pansi 1.90m kulemera 95kg-45kg kuphatikiza
2. Sankhani zolemera za dumbbell malinga ndi cholinga chanu cholimbitsa thupi
Ngati kulimbitsa thupi kwanu kwapangidwa kuti kumangire minofu, chitani 5 mpaka 6 seti ya 8RM-10RM tsiku lililonse.
Ngati kulimbitsa thupi kwanu ndi kulimbitsa thupi lanu, chitani 5-6 seti ya 15-20RM patsiku (chiwerengero cha seti apa ndi chongotanthauza).
RM: ikuwonetsa kuchuluka kwa kubwereza.Kuchuluka kwa mayendedwe omwe dumbbell amatha kuchita ndi kulemera kwake kumatchedwa RM.RM nthawi zambiri imafuna kuyesa mobwerezabwereza kuti mupeze.Mwachitsanzo, makina osindikizira a benchi a 30 kg okhala ndi ma reps 8 opitilira muyeso amatchedwa 30 kg upslope dumbbell bench press.
Nthawi yotumiza: Jun-02-2023