Labarai

1, Yana da mahimmanci don dumama sosai

Lokacin amfani da dumbbells don dacewa, ya kamata a lura cewa isasshen dumi kafin motsa jiki, ciki har da minti 5 zuwa 10 na horon motsa jiki da kuma shimfiɗa manyan tsokoki na jiki.

2, Aiki yana da karko kuma baya sauri

Kada ku yi sauri da sauri, musamman ma kwanciyar hankali na kugu da ciki yana da matukar muhimmanci, motsa jiki na horo don guje wa guda ɗaya, duk ma'auni na jiki shine mafi mahimmanci, ban da daidaitaccen motsi, rike motsin dumbbell, ko da yake ba haka ba ne. mai wuya, amma dole ne ya zama misali.

3, Rauni kuskuren matsayi

Idan ba a wurin ba, yana yiwuwa a horar da tsokoki mara kyau.Lokacin da haɗin gwiwar gwiwar hannu ya lanƙwasa matsakaici, idan matsayi ba daidai ba ne, yana da sauƙi don haifar da rauni.Bayan aikin motsa jiki, shakatawa, wanda ke taimakawa wajen bunkasa dogon layi da kuma daidaita tsokoki.

4, Tsarin kwanciyar hankali na numfashi

Yakamata a mai da hankali ga hanyar numfashi, gabaɗaya sace ƙirji ko sama lokacin shakarwa, ɗagawa ko faɗuwa lokacin fitar numfashi.A cikin sauƙi, ana fitar da shi lokacin da kake yin aiki, kuma idan ya cancanta, zaka iya yin sauti don ƙarfafa ƙarfinka.

5, Zabi dumbbells masu dacewa

Kafin yin amfani da dumbbell fitness, don zaɓar ingancin nasu dumbbells, manufar motsa jiki shine ƙara tsoka, mafi kyawun zaɓi na 65% -85% dumbbells.

Lura: idan kowane lokaci zai iya ɗaukar nauyin nauyin kilogiram 10, ya kamata ku zaɓi nauyin 5 zuwa 8 kg motsa jiki na dumbbell.

6. Yi lokuta da lokaci

Yi ƙungiyoyin 5-8, kowane aikin rukuni sau 6-12, saurin aiki bai kamata ya yi sauri ba, kowane tazara na minti 2-3.Maɗaukaki ko kaɗan kaɗan, tsayi ko ɗan gajeren lokaci, tasirin ba zai yi kyau ba.

7,Kada ku kara makaho

Kada ku bi saurin asarar nauyi don zaɓar dumbbell mai nauyi, don sanin cewa tasirin asarar nauyi bai dace da nauyin dumbbell ba!Abin da ya dace da ku shine mafi kyau.