Kayan aikin motsa jiki, dumbbells suna da sauƙi, kayan aiki masu dacewa, amfani da dumbbells a gida na iya zama horo na ƙarfi.Kawai buƙatar shirya ƴan dacewa dacewa, dumbbells na iya taimaka mana motsa jiki gabaɗayan ƙungiyar tsokar jiki, siffanta cikakkiyar jiki.

Don haka, ta yaya ake amfani da dumbbells don motsa jiki gaba ɗaya ƙungiyar tsoka?Anan akwai wasu motsin dumbbell na gama gari:

A. Lunge dumbbell press: Wannan motsi na iya motsa jiki da tsokoki na hannu.

Daidaitaccen motsi: Rike dumbbell a kowane hannu, tsayawa, matsa gaba da ƙafar hagu, komawa baya da ƙafar dama, sannan tura dumbbell daga kafaɗa zuwa kai, sannan komawa zuwa kafada, kuma maimaita.

B. Lean dumbbell jere: Wannan motsi na iya motsa tsokoki na baya.

Daidaitaccen motsi: Riƙe dumbbell a kowane hannu, lanƙwasa jiki gaba, tanƙwara gwiwoyi kaɗan, sannan cire dumbbell daga ƙasa zuwa ƙirji, sannan a mayar da shi a ƙasa, maimaita wannan motsi.

C. dumbbell bench press: Wannan motsi na iya motsa tsokar ƙirji, tsokoki na hannu.

Daidaitaccen motsi: Kwanta a kan benci tare da dumbbell a kowane hannu, sa'an nan kuma tura dumbbell daga kirji zuwa sama, sa'an nan kuma komawa zuwa kirji, kuma maimaita.

D. Dumbbell squats: Dumbbell squats wani motsa jiki ne mai tasiri don ƙarfafa tsokoki na ƙafafu.

Matsayin motsa jiki: Za ku iya zaɓar nauyin da ya dace da ku, gwiwoyi kaɗan sun lanƙwasa, hannaye masu riƙe da dumbbells, baya madaidaiciya, sannan a hankali ku tsuguna har cinyoyinku sun yi daidai da ƙasa.A ƙarshe ka tashi a hankali kuma a maimaita sau da yawa.

E. dumbbell hard pull: dumbbell hard pull iya yadda ya kamata motsa jiki tsokoki na kwatangwalo, kugu da kafafu.

Daidaitaccen motsi: Kuna iya zaɓar nauyin da ya dace da ku, ku riƙe dumbbell da hannaye biyu, baya madaidaiciya, gwiwoyi sun ɗan lanƙwasa, sannan a hankali ki jingina gaba har sai jikin ya yi daidai da ƙasa.A ƙarshe ka tashi a hankali kuma a maimaita sau da yawa.

F. Dumbbell push-up jere: dumbbell push-up jere yana iya motsa tsokar baya da hannaye yadda ya kamata.

Daidaitaccen motsi: Kuna iya zaɓar nauyin da ya dace da ku, kwanta akan ciki, riƙe dumbbell da hannaye biyu, hannaye madaidaiciya, sannan a hankali lanƙwasa gwiwar gwiwar ku don ja dumbbell kusa da ƙirjin ku.A hankali komawa zuwa ainihin matsayin kuma maimaita sau da yawa.

Ta yaya samari ke zabar nauyin dumbbell?

Lokacin da yara maza suka zaɓi nauyin dumbbell, suna buƙatar zaɓar bisa ga yanayin jiki da dalilai na motsa jiki.Gaba ɗaya, nauyin dumbbell yaro ya kamata ya kasance tsakanin 8-20 kg.Masu farawa za su iya zaɓar ma'aunin nauyi kuma a hankali ƙara nauyi.

Ta yaya 'yan mata za su zabi nauyin dumbbell?

'Yan mata a cikin zaɓin nauyin dumbbell, gabaɗaya ya kamata su zaɓi nauyin nauyi.Masu farawa za su iya zaɓar 2-5 kg ​​dumbbells kuma a hankali ƙara nauyi.'Yan mata dumbbells kada su auna fiye da 10 kg.

A takaice:

Motsa jiki na Dumbbell hanya ce mai matukar tasiri don motsa jiki, amma horo ya kamata a hada shi da aiki da hutawa, kuma ƙungiyar tsoka da ake so ta huta na tsawon kwanaki 2-3 bayan horo kafin bude zagaye na gaba na horo.

Bugu da ƙari, lokacin zabar nauyin dumbbell, kuna buƙatar zaɓar bisa ga yanayin jikin ku da manufar motsa jiki, kuma kada ku bi babban nauyi a makance.Ina fata za ku iya amfani da motsa jiki na dumbbell don siffanta cikakkiyar jiki.