Abstract: Dumbbells a matsayin kayan aikin horarwa mai sauƙi, ƙananan girman, mai sauƙi don amfani, yawancin novices za su sayi nau'i na dumbbells a matsayin kayan aikin motsa jiki. Amma mutane da yawa suna so su san nauyin nauyin da zan zaba? Wani irin dumbbells ne mai kyau? Akwai nau'ikan dumbbell guda huɗu, bisa ga darajar daga ƙasa zuwa babban marufi vinyl, electroplating, fenti, manne launi mai marufi. Abokan horar da gida na gaba ɗaya, suna ba da shawarar zaɓin dumbbells filastik, sifar roba, guje wa lalata kayan daki ko bene a gida. Ya kamata a zaɓi nauyin dumbbells bisa ga tsayi da nauyi, kuma kula da "nauyin gaske" ko "nauyin ma'auni" lokacin zabar nauyin. Mai zuwa shine ƙaramin silsilar tare don fahimtar shi.
Yadda za a zabi dumbbells
1, nauyi yana son yin aiki da ƙarfi, dole ne zaɓidaidaitacce nauyi dumbbells, kuma jimlar nauyin nauyi ya fi kyau, saboda ƙarfin tsoka na kowane bangare na jiki ya bambanta sosai, kamar 10 kg na dumbbell, wanda aka yi amfani da shi don yin lanƙwasa motsa jiki na bicep ya isa, amma amfani da shi don yin aikin benci ma. haske, ba shi da kyau kamar yin tasirin turawa. Idan nauyin bai isa ba, zaku iya haɗa nau'ikan dumbbell da yawa kuma daidaita nauyin bisa ga sassaucin aikin. Zaɓin nauyin nauyin ya kamata ya kula da "nauyin gaske" ko "nauyin ma'auni", nauyin gaske shine ainihin nauyin dumbbell, ma'auni na ma'auni ya zuwa yanzu, amma babu wata sanarwa mai mahimmanci, amma akwai ma'anar gama gari. ma'auni mai mahimmanci mai mahimmanci shine 40 kilogram mai sauƙi fiye da ainihin nauyin dumbbell na iya zama 'yan kilogiram kawai, don haka lokacin siyan, Musamman lokacin yin oda akan layi, tabbatar da kula da wannan matsala. Kuma tambaya idan nauyin da aka ruwaito daidai ne ko gaskiya ne.
2,dumbbellRarraba kawai ya ce akwai hudu, bisa ga sa daga ƙananan zuwa babban fakitin vinyl, electroplating, fenti, manne launi kunshin. Wutar lantarki da fentin dumbbells galibi ana amfani da su ta wurin gyms saboda suna da ɗakunan ajiya da benaye. Abokan horar da gida na gaba ɗaya, suna ba da shawarar zaɓin dumbbells filastik, sifar roba, guje wa lalata kayan daki ko bene a gida. Wadanda suke so su ajiye kudi za su iya saya jakar vinyl, kuma masu tattalin arziki za su iya zaɓar jakar manne mai launi, wanda ya bambanta da inganci.
Mayar da hankali kan kunshin dumbbells baƙar fata, gabaɗaya a ciki shine ƙarfen alade (ƙananan don narkewar ƙarfe, tsakiya don simintin ƙarfe), waje yana nannaɗe da baƙar fata bayan an mutu simintin. Rubber nannade dumbbells kusan kashi biyu ne, daya shine samar da manne. Daya shine sabon manne. Kayan da aka sake sarrafa su hade da robar da aka sake sarrafa, sabon roba gauraye da sabuwar roba. Bambancin farashin kusan kashi 30 ne. Babban dumbbell a kasuwa ko baya ga kayan manne dumbbell. Wannan shi ne duk da cewa dumbbells filastik da aka sake yin amfani da su suna da wari mai cutarwa idan aka kwatanta da sababbin dumbbells na filastik. Sauƙin tsufa, bayan horo, hannaye za su sami ragowar wari da sauran abubuwa marasa kyau. Amma farashin yana da arha, don haka yana siyarwa da kyau. Bayan kwana biyu a wurin da aka zayyana, warin ya kusa bace.
Bugu da ƙari, saman sabon manne dumbbell, bayan horo don gogewa, yana da haske sosai. Bonding ne akasin haka. Kayan saman manne dumbbell yana da sauƙin tsufa, bayan amfani da dogon lokaci, haɗu da kututture mai kaifi, na iya sauke ƙaramin yanki, kuma sabon manne ba zai yiwu ba. Amma dumbbells ba sau da yawa don buga abubuwa ba, wannan ba shine abin da ya rage ba, abokai na pragmatic suna siyan manne manne na kayan baya na iya cika bukatun horo gaba daya.
Mataki na 3: Cikakkun bayanai
Lokacin siyan dumbbells, mabuɗin don kula da cikakkun bayanai guda biyu, ɗayan shine ta'aziyyar rikewa da rashin zamewa. Gabaɗaya, sandar riko za a lulluɓe shi da wani Layer na manne mai hana zamewa, akwai kuma matsi na sandar ƙarfe daga layin anti-slip, gwargwadon yiwuwa don ganin ko kamawar yana da daɗi da ƙarfi, manne anti-slip ba zai iya ba. zama mai kauri sosai, riko yana da taushi sosai, in ba haka ba zai shafi kwanciyar hankali na dumbbell, layin anti-slip ba zai iya sa hannu ba. Anti-skid ba shi da buƙatar faɗi ƙarin, yana riƙe dumbbell mai nauyi, sakamakon yana da matukar wahala, koda kuwa sa'a ba ta taɓa mutane ba don buga ƴan tubali a cikin bene na gida.
Biyu shine sandar riko a bangarorin biyu na kafaffen zoben dunƙulewa. Don bincika a hankali ko cizon zaren dunƙule da dunƙule yana da ƙarfi, ma'auni shine cewa dunƙule na iya shiga da fita cikin sauƙi, amma ba girgiza ba. Hakanan ya kamata a ƙara ƙara zoben dunƙule a kowane lokaci yayin aikin horo. Wasu faranti na dumbbell za su juya su kuma sassauta zoben dunƙule a hankali.
Zaɓin dumbbell da yawa ya dace
1. Zaɓi nauyin dumbbell dangane da tsawo da nauyin ku. Gabaɗaya, saya bisa ga tsayi da nauyi. Idan ba ku san yadda ake zaɓe ba, kuna iya komawa ga ka'idoji masu zuwa, waɗanda aka tsara su bisa ga yanayin al'ada da ƙarfin motsa jiki na jama'ar Sinawa, tare da la'akari da haɓaka ƙarfin motsa jiki na dumbbell nan gaba. Tsayin da ke ƙasa da nauyin 1.60m 60kg-25kg haɗin tsayin ƙasa 1.70m nauyi 70kg-30kg tsayin haɗin ƙasa ƙasa 1.80m nauyi 80kg-35kg tsayin haɗin ƙasa 1.90m nauyi 95kg-45kg haɗuwa
2. Zaɓi ma'aunin dumbbell bisa ga manufar motsa jiki
Idan an tsara aikin motsa jiki na dumbbell don gina tsoka, yi 5 zuwa 6 sets na 8RM-10RM kowace rana.
Idan aikin motsa jiki na dumbbell shine don toning jikin ku, yi 5-6 sets na 15-20RM a rana (yawan saiti anan don tunani kawai).
RM: yana nuna matsakaicin adadin maimaitawa. Matsakaicin adadin motsi da dumbbell zai iya yi tare da nauyin da aka ba shi ana kiransa RM. RM yawanci yana buƙatar maimaita gwaji don samu. Misali, matsi na dumbbell mai nauyin kilogiram 30 tare da matsakaicin 8 reps ana kiransa 30kg upslope dumbbell bench press.
Lokacin aikawa: Juni-02-2023