Khetha ama-dumbbell anesisindo esifanele bese uthenga isethi uma ungakwazi. Kuhle ukuthenga ama-dumbbell anesisindo esihlukene ngoba ungaziphonsela inselelo njalo ngesikhathi sokuzivocavoca kwakho.
Inhlanganisela yesisindo ejwayelekile ukuthenga ama-dumbbell amabili angu-2.5 kg, amabili angu-5 kg kanye namabili angu-7.5 kg. Ukuze uhlole ukuthi inhlanganisela yama-dumbbell iyasebenza yini kuwe, thatha inhlanganisela elula kakhulu bese uyizama. Phakamisa bese wehlisa izikhathi ezingu-10. Uma uzizwa ukhathele futhi ucabanga ukuthi awukwazi ukuphakamisa izikhathi ezingaphezu kwezingu-10, inhlanganisela inzima kakhulu kuwe. Ukunyakaza kokuqeqesha kulungiswa ngokwesimo sakho nangokwemigomo yakho yokuqeqesha, kungakhathaliseki ukuthi ukwandisa ukufaneleka komzimba, isisindo semisipha, ukukhuthazela kwemisipha noma ukwandisa ukusebenza kwezemidlalo ukuze kwandiswe noma kuncishiswe inani lezikhathi namasethi, futhi ngesisindo esifanele kanye nenani lezikhathi kuyindlela engcono kakhulu yokuqeqesha.
Uma wakha imisipha, qala ngamaqembu amakhulu emisipha njengesifuba, umhlane, ngaphambili kwamathanga (ama-quadriceps), ngemuva kwamathanga (ama-hamstrings), ama-glutes (ama-glutes), namahlombe (ama-deltoids). Bese ugxila emisipheni emincane, njenge-biceps, i-triceps, amathole, kanye ne-abs.
Yenza isethi elandelayo ngokushesha ngemva kokwenza isethi eyodwa yokunyakaza, ngaphandle kokuphumula phakathi.
Qala ngesethi eyodwa yokuzivocavoca bese ukhuphula kancane kancane ube amasethi amathathu. Isethi ngayinye yokunyakaza ingangeza isisindo esithile.
Ungangena kwiwebhusayithi yethu ukuze ukhethe umkhiqizo wokuqeqesha ofanelana nawe, imikhiqizo yezemidlalo iyimikhiqizo yethu eyinhloko, ngilangazelela ukufika kwakho
Isikhathi sokuthunyelwe: Agasti-25-2023