Ungazikhetha njani iiDumbbells eziLungileyo zoMsebenzi wakho

Umxholo

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Uyithanda kakhulu iklasi yakho ye-cardio sculpt fitness-uyamazi umqeqeshi, unendawo yakho phantsi, kwaye uyazi ukuba ulindele umxube we-cardio kunye namandla ahambayo. Kwaye uyayazi ukuseta kunye nokuba zeziphi iintsimbi oza kuzisebenzisa. Kodwa kulapho indlela yesiqhelo inokukubamba khona. Cinga ngako: Unyanisekile kule klasi, kwaye uhlale uthembekile kubungakanani beedumbbells ezifanayo veki nganye. Isenokuba lixesha lokuba unyuse ubunzima bomdlalo wakho-ugqibe njani ukuba iiponti ezintlanu bububunzima obuchanekileyo bomgangatho wakho wokuqina kwasekuqaleni?

"Ukongeza ukuchasana okongeziweyo ngendlela yobunzima, nokuba yi-dumbbells, i-barbells, okanye i-kettlebells, yeyona ndlela isebenzayo yokucela umngeni kwimisipha yakho," kusho uLiz Barnet, umqeqeshi oyintloko kwi-Uplift Studios kwisixeko saseNew York. "Kuphela kuphela ngamandla kunye noqeqesho lokumelana nokunyusa ubuninzi bemisipha, into ebalulekileyo ekufezekiseni ukubonakala 'kwe-toned', kunye nokugcina umzimba wakho usebenza ngokufanelekileyo." (Jonga i-Plateau-Busting Strategies ukuqalisa ukubona iziphumo kwi-Gym.)

Funda: ithoniwe, hayi izihlunu, manenekazi. Kungenxa yokuba uthatha isigqibo sokongeza kubunzima obuninzi akuthethi ukuba uya kwenza isambuku ngokukhawuleza (kungekhona ukuba akukho nto iphosakeleyo ngokunyusa, ukuba yiloo nto usebenza kuyo!). Ukuba bekunjalo, abakhi bomzimba ngekhe badinge ukuchitha ixesha elininzi besebenza kubungakanani babo kunye nobungqabavu babo. Kukho umbono ongaqondakaliyo wokuba ukuphakamisa iintsimbi kuya kukwenza ubonakale umkhulu kwaye ube nezihlunu, xa ke ubungqongqo bemisipha buya kuphakamisa imetabolism yakho ephezulu kwaye ke utshise iikhalori ezininzi kunye namanqatha etotshi, utshilo uBarnet. (Yenye yezinto ezili-10 ongazenziyo kwiGym (kodwa kufanelekile).

Ke kufuneka ukhethe njani ukuba yeyiphi isayizi yeedumbbells onokuthi uzibambe eklasini, okanye naxa uziqeqesha wedwa? Uninzi lwabaqeqeshi lucebisa phakathi kweepawundi ezintlanu ukuya kwezili-10 kuba lelo lixabiso elifanelekileyo lobunzima kubantu oza kusebenza nabo. Kodwa sukuvumela eso siphakamiso sisibekele umgwebo wakho. "Gcina ukhumbula ukuba zeziphi ezinye izinto ozenzayo ebomini ngaphandle kwendawo yokuzivocavoca ezifuna ukuba ulawule umthwalo wangaphandle," utshilo uBarnet, "njengento efakwe kwi-tote oyithwalayo ukuya emsebenzini, enokuthi ibe phezulu. iiponti ezisibhozo. "

I-Barnet icebisa ukuba uzinike uvavanyo: Khetha umthambo kunye nobunzima oziva ukhululekile kubo. Kuya kufuneka ukwazi ukwenza uphindaphindo lwe-10 ukuya kwi-15 ngefomu elungileyo. Ukuba uziva ngathi unokwenza ngaphezulu koko, lixesha lokunyusa ubunzima. (Funda ukuba ungazisebenzisa nini iiNtsimbi zoBunzima kunye nobunzima bokuKhanya.)

"Ukuba ungumthambo onamava, kufuneka unyuse ubunzima xa uhamba uqhelene uzive ulula emva kwe-15 ukuya kwi-20 reps," uyacebisa. "Ukwandisa ngokungekho ngaphezu kwesihlanu ukuya kwi-10 ekhulwini rhoqo kwiiveki ezimbalwa."

Isayizi enye ayingeni yonke kwindawo yokuzivocavoca. Ke Kulungile-kwaye kuyakhuthazwa- ukubamba ubunzima obungaphezu kobunye ubunzima nabo, kwaye uhlengahlengiso njengoko kufuneka. Iibicep curls zinokugqibelela ngeekhilogram ezili-15, kodwa unokufuna ukukala umva ukuya kwi-10s ukongezwa kwe-tricep. Kwaye yile nto kufuneka uyenze-musa ukuncama amandla kunye nenkqubela phambili kuba unovalo lokubamba ngaphezulu kweseti enye yamatye.

"Ukuba ngempazamo ukhethe ubunzima obusindayo kuwe, ungasoloko uhlelela kubunzima obunokulawuleka," utshilo uBarnet. "Yenzeka ngalo lonke ixesha ejimini. Ufuna ukuzityhala kodwa uqiniseke ukuba uyakwazi ukugqiba konke ukuzilolonga njengoko kumiselwe yifom efanelekileyo."

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