Gwiritsani ntchito chitsulo chosungunulira chachitsulo kuti mapangidwe anu apakhomo aziwoneka bwino. Ma dumbbells awa ndiabwino kuchita masewera olimbitsa thupi athunthu ndipo amatha kukuthandizani kukwaniritsa zolimbitsa thupi popanda kusiya kwanu. Chitani masewera olimbitsa thupi ndikuwonjezeranso kulimbana ndi masewera olimbitsa thupi. Kapangidwe kazitsulo kamakhala kolimba ndipo chogwirira cha mphira chimakupatsani masewera olimbitsa thupi omasuka.
★ [Zosavuta kugwiritsa ntchito] Kulemera kwaulere ndikofunikira kuti mukhalebe wathanzi, chifukwa mutha kuzigwiritsa ntchito nthawi iliyonse komanso kulikonse kuti mupange thupi ndi malingaliro abwino kunyumba. Kupindika kwa Biceps, kufa, makina osindikizira a benchi, ma push-up, ma dumbbells amatha kuchita zonsezi popanda kupita kumalo ochitira masewera olimbitsa thupi kapena kupitilira apo.
★ [Kukonza kosavuta] Ma dumbbells ndiosavuta kusamalira ndipo amatha kutsukidwa bwino kuti akhale aukhondo kwanthawi yayitali.
★ [Yosavuta kukhazikitsa] Kulemera kwake kumasinthika. Sankhani kulemera kwanu kuti muphatikize masewera olimbitsa thupi. Mtundu wosinthika umakhala wolondola. Mgwirizano wopangidwa ndi ergonomically umapereka chitonthozo chachikulu kwa ogwiritsa ntchito ndikugwira bwino.
★ [Pansi Pabwino] Zipangizo zathu zopangira dumbbell adayesedwa mwamphamvu. Ndipo ma dumbbells athu sangawononge pansi. Ndi kuchepetsa phokoso.
★ [Maubwino a dumbbells] amatha kukupatsani mwayi wolimbitsa thupi wodalirika komanso wodalirika. Izi ndizothandiza pazochita zanu zakumtunda. Itha kukuthandizani kulimbitsa thupi ndikupanga mikono, mapewa, msana, komanso kulimbitsa minofu. Ndi dumbbell iyi, mutha kuchita masewera olimbitsa thupi kunyumba, kuofesi kapena kulikonse.
1. Sankhani kulemera koyenera musanayeseze zolimbitsa thupi.
2. Cholinga chochita masewera olimbitsa thupi ndikulimbitsa thupi. Ndi bwino kusankha ma dumbbells okhala ndi 65% ndi 85% ya kulemera. Mwachitsanzo, ngati mutha kukweza katundu wa 10 kg nthawi imodzi, muyenera kusankha ma dumbbells olemera 6.5 kg-8.5 kg kuti muzichita masewera olimbitsa thupi. Yesetsani magulu 58 patsiku, gulu lirilonse kasanu ndi kamodzi kapena kasanu ndi kamodzi, musayende mwachangu kwambiri, gulu lirilonse lipatulidwa ndi mphindi 2-3. Katunduyo ndi wokulirapo kapena wocheperako, nthawi ndiyotalika kwambiri kapena yayifupi kwambiri, ndipo zotsatira zake sizabwino.
3. Cholinga chochita masewera olimbitsa thupi ndi kuchepetsa mafuta. Ndibwino kuti muzichita maulendo 15-25 kapena kupitilira apo pagulu. Pakati pa gulu lililonse pakhale mphindi 1-2. Ngati mukuganiza kuti ntchitoyi ndiyosangalatsa. Mutha kugwiritsa ntchito nyimbo zomwe mumakonda kuti muzichita, kapena kutsatira nyimbo kuti muchite masewera olimbitsa thupi
Ma dumbbells amafunika kuwongolera minofu yambiri kuposa ma barbells, kuti athe kukulitsa kuzindikira kwa zolimbitsa thupi. Gawo labwino kwambiri lamaphunziro a dumbbell ndikuti pamasewera ena, amalola othamanga kuti azitha kuyendetsa mayendedwe akulu kuposa barbell.
Ma dumbbells ndiabwino pakuchita masewera olimbitsa thupi osiyanasiyana, kuphatikiza kukhomerera ndi ma biceps, ma triceps owonjezera kuti azigwiritsa ntchito mikono yakumtunda, komanso makina osindikizira amapewa kuti azisunthira kumbuyo, kumbuyo, ndi kumbuyo kwamapewa. Yambitsani miyendo yanu powonjezera kulemera kwamapapu kapena squats kuti mukulitse nyonga yanu ndikuwonjezera mphamvu yanu.
