Dumbbell, ƙananan ƙananan, wanda ya dace da kayan aikin motsa jiki na gida, zai iya taimaka maka motsa jiki duka ƙungiyar tsoka, don cimma manufar samun tsoka da asarar mai. Idan kuna son yin ƙarfin horo amma ba ku san inda za ku fara ba, fara da nauyi tare da dumbbells.
Muscle shine nama mai mahimmanci na jiki, amma kuma mai cin nama mai kuzari, zai shafi ainihin ƙimar rayuwa ta jiki. Kasancewar tsokar tsoka yana nufin zaku iya ƙona ƙarin adadin kuzari a rana kuma ba za ku iya tara mai ba.

Bayan shekaru 30, tsokar jiki ta fara raguwa, yana nuna yanayin asara, ainihin ƙimar rayuwa zai ragu, kuma jiki yana iya samun nauyi. Kuma horar da ƙarfi na yau da kullun na iya hana asarar tsoka, don ku kula da babban tushe na rayuwa, amma kuma sassaƙa madaidaicin girman jiki.

Idan kana so ka ci gaba da wani mutum unicorn makamai, jujjuya alwatika adadi, raya mace kwatangwalo, waistcoat line adadi, sa'an nan tabbatar a kai a kai juriya horo.

Don haka, yadda ake buɗe horon dumbbell a kimiyyance? Wasu abubuwan lura:

1, a lokacin da dumbbell horo, ba mu bi nauyi nauyi horo, za ka iya horar da daga 3-5KG biyu dumbbells, tare da inganta tsoka ƙarfi, sa'an nan inganta nauyi matakin.

2, lokacin horo na motsa jiki, dole ne mu koyi ainihin yanayin aikin, mu koyi ƙarfin ƙungiyar tsoka da aka yi niyya, don rage haɗarin ƙwayar tsoka da rauni na motsa jiki, da kuma gina jiki mai kyau sosai.

3, madaidaicin rarraba horo na tsoka, ƙwayar tsoka da aka yi niyya za ta kasance a cikin tsagewar yanayi, don hutawa 2-3 kwanaki bayan gyaran tsoka, don bude zagaye na gaba na horo, don haɗuwa da aiki da kuma aiki. hutawa zai iya inganta girman tsoka.

4, kitsen jiki ya wuce, masu kiba, ban da horo na dumbbell, amma kuma suna buƙatar ƙara kitsen motsa jiki na motsa jiki, kawai kitsen jiki ya ragu, za ku iya barin layin tsoka ya nuna.

Wadannan rukuni ne na aikin dumbbell wanda ya dace da horo na novice, don taimaka maka motsa jiki gaba ɗaya ƙungiyar tsoka, kowane kwanaki 2-3 don motsa jiki sau ɗaya.

Action 1, dumbbell wuyansa jujjuya hannun baya sau 10-15, maimaita saiti 3-4

Action 2. Ɗaga sau 10-15 a gaban dumbbell na tsaye kuma maimaita saiti 3-4

Motsawa 3. karkatar da layi sau 10-15 kuma maimaita saiti 3-4

Motsi na 4, dumbbell lebur benci danna sau 10-15, maimaita saiti 3-4

Matsar da 5, jinginar dumbbell sau 10-15, maimaita saiti 3-4

Matsar da 6: dumbbell sumo squat sau 10-15, maimaita saiti 3-4

Motsi na 7: Dumbbell hannu ɗaya yana jujjuya sau 10-15, maimaita saiti 3-4

Action 8: Ɗaga dumbbell sau 10-15, maimaita saiti 3-4

Mataki na 9: Kashe benci sau 10-15, maimaita saiti 3-4