Khetha ii-dumbbells ezinobunzima obufanelekileyo uze uthenge iseti ukuba unako. Kulungile ukuthenga ii-dumbbells ezinobunzima obahlukeneyo kuba ungazivavanya rhoqo ngexesha lokuzilolonga kwakho.
Umxube wobunzima obuqhelekileyo kukuthenga ii-dumbbells ezimbini ezinobunzima obuyi-2.5 kg, ezimbini ezinobunzima obuyi-5 kg kunye nezimbini ezinobunzima obuyi-7.5 kg. Ukuvavanya ukuba umxube we-dumbbell usebenza kakuhle na kuwe, khetha eyona ilula kakhulu kwiindidi kwaye uyizame. Phakamisa uze wehlise izihlandlo ezili-10. Ukuba uziva udiniwe kwaye awucingi ukuba ungaphakamisa izihlandlo ezingaphezu kwe-10, umxube unzima kakhulu kuwe. Intshukumo yoqeqesho ilungiswa ngokwemeko yakho kwaye ngokweenjongo zakho zoqeqesho, nokuba kukwandisa ukomelela komzimba, ubunzima bemisipha, ukunyamezela kwemisipha okanye ukwandisa ukusebenza kwezemidlalo ukuze kwandiswe okanye kuncitshiswe inani lamaxesha kunye neeseti, kwaye ngobunzima obufanelekileyo kunye nenani lamaxesha yeyona ndlela ilungileyo yokuqeqesha.
Xa usakha izihlunu, qala ngamaqela amakhulu ezihlunu ezifana nesifuba, umqolo, umphambili wamathanga (quadriceps), umva wamathanga (hamstrings), iglutes (glutes), kunye namagxa (deltoids). Emva koko gxila kwizihlunu ezincinci, ezifana ne-biceps, i-triceps, i-calves, kunye ne-abs.
Yenza iseti elandelayo ngoko nangoko emva kokwenza iseti enye yeentshukumo, ngaphandle kokuphumla phakathi kwazo.
Qala ngeseti enye yemithambo uze unyuke kancinci kancinci uye kwiiseti ezi-3. Iseti nganye yentshukumo inokongeza ubunzima obuthile.
Ungangena kwiwebhusayithi yethu ukuze ukhethe imveliso yoqeqesho ekufaneleyo, iimveliso zemidlalo zezona mveliso zethu ziphambili, silindele ukufika kwakho
Ixesha lokuthumela: Agasti-25-2023