Saboda yaduwar labari cewa kawai wajibi ne don ɗaukar nauyin wasu nauyin, yadda za a kara girma da tsokoki kuma ya zama kamar Schwarzenegger, kawai a cikin kullun, mutane da yawa sun ji tsoron yin amfani da karfi tare da dumbbells. A gaskiya ma, don ƙirƙirar tsokoki mai juyayi kana buƙatar nauyi mai yawa da kuma abincin musamman, amma ba wata hanya mai sauki da dumbbells kimanin kilogiram 2 ba.
Yawancin adadin kuzari suke yi a gida tare da farashin dumbbells?
Duk da cewa gaskiyar da aka yi tare da dumbbells mai sauƙi ne, sun kara yawan amfani da adadin kuzari, idan aka kwatanta da kayan aiki ba tare da dumbbells ba. Hanya na horo tare da dumbbells 1.5-2 kg kowane zai ƙone game da 400 adadin kuzari.
Domin wannan zaiyi aiki a gare ku, ko dai kuna bukatar yin aiki kowace safiya don minti 15-20, ko yin shi sau uku a mako, amma don minti 60.
Yin gwaje-gwaje mai kyau tare da dumbbells na iya zama hanyoyi guda biyu: jinkirin, anaerobic, don gina ƙwayar tsoka, da sauri, aerobic, don ƙona mai. Bayan ka inganta siffarka sosai, rage nauyi, za ka iya yin irin wannan gwajin, amma riga ka ƙirƙiri wani tsohuwar ƙarfin tsoka.
A yayin horo, wata rana za ka lura cewa dumbbells sun zama haske - wannan alama ce ta buƙatar ka ƙara yawan yawan sake saiti ko ƙara nauyi, saboda jiki ba zai ci gaba idan nauyin ba nauyi ba ne a gare ku.
Ƙungiyar wasan kwaikwayo tare da dumbbells a gida
Domin samun samfurori mafi kyau tare da dumbbells, kana bukatar ka san ainihin abin da kake son cimmawa. Alal misali, idan kuna buƙatar farko don ƙarfafa kullunku da ƙafa, kuna buƙatar yin hare-haren da kuma squats tare da dumbbells. Idan ciki yana da mahimmanci, to sai ku kunsa. Idan kana so har ma a yi tasiri, aikin hasara na hasara tare da dumbbells ya kamata ya rufe dukkan wuraren da ke da muhimmanci.
Yi dukkan darussan da aka bayyana a cikin hanyoyi guda uku na sakewa 8-12. Idan wannan yana da sauƙi, ana iya ƙara yawan yawa:
- Yi wani dumi : misali, minti 8-10 ke gudana a wurin ko igiya tsalle.
- Aiki a kan kafadu . Tsaya, kafafu kafafu-gefe, makamai da aka saukar. Ɗauki dumbbells a hannuwanku kuma tada ku da ƙananan ƙafarku a rhythmically.
- Aiki don triceps . Tsayayye, ƙafafunsa na gefe-gefe, hannayen da aka saukar da kuma sunkura a gefe, a hannun wani dumbbell, jiki ya sa ido gaba. Dakatar da hannayenka zuwa cikakkun gyare-gyare, yin motsi kawai a sakamakon kuɗin hannu.
- Aiki don bicep. Tsaya, kafafu kafafu-baya baya, makamai da aka saukar, dumbbells a hannunsu. Rhythmically lanƙwasa hannunka a cikin kangi, ba tare da canza matsayi na elbows.
- Aiki don dan jarida . Karyar da baya, kafafu a tsaye, makamai tare da dumbbells a kirji. Cire kullun daga bene. Maimaita tare da kafafu kafa.
- Aiki don kullun . Tsayayye, kafafu fiye da kafadu, hannayen da aka saukar, dumbbells a hannunsu. Yi takalma, jawo ƙananan kwaskwarima gaba, zuwa kusurwa cikin gwiwoyi 90 digiri.
- Aiki don ƙafafu . Yi fasali na musamman da dumbbells a hannunka.
- Tsutsa . Zauna a kasa, kafafu baya baya. Jawa hannunka farko zuwa kafa ɗaya, sa'an nan kuma zuwa wancan, sannan - zuwa cibiyar. Sa'an nan kuma karya a baya ka janye hannunka da ƙafafu a wurare daban-daban.
Dole ne a yi aiki tare da dumbbells don sabon shiga ba tare da matsakaicin matsayi ba: na farko ƙoƙari ya yi ko dai ƙaramin adadin maimaitawa ko hanyoyi. Mutane da yawa sunyi imani cewa yana da amfani a yi kwaskwarima zuwa tarnaƙi tare da dumbbells. Amma wannan yafi aikin mutum, kuma yana nufin yin famfo da tsokoki, wanda ya zakuɗa kunya. Sabili da haka, kada ka hada da irin wannan motsi ta kuskure ko jahilci.