Labarai

Ana ba da shawarar cewa ƙarfin horo na farko ya zama 5-7.5 kg don biceps. Idan an yi triceps tare da dumbbells, yana da 2.5-5 kg ​​da hannu ɗaya da 10 kg a kafada. Sabili da haka, la'akari da cewa da farko kuna siyan dumbbells tare da nauyin kilogram 30 (a zahiri kawai fiye da 20 kg). Idan ka dage akan horo. Bayan watanni 3, wannan nauyin yayi muku, brachii biyu da brachio uku. Amma kafadu ba su isa ba. Bayan watanni shida, Brachio ba zai yiwu ba. A lokacin, za a tsananta yadda ya dace gwargwadon yanayin jikin mutum. Ina ba da shawarar ku sayi dumbbells guda biyu tare da nauyin nauyin kilo 50, da dumbbells 5 na mutum biyu. Wannan ya ishe ku motsa jiki na shekara 1. Yanayi yarda. Lokacin siyan mashaya ta mashaya, sandar Olympic za ta kasance mafi inganci kuma za ta ɗauki tsawon lokaci.

Wani abin da nake so in faɗi shi ne. Kuna buƙatar isasshen reps da isasshen saiti don motsa jikin ku. Ba kwa buƙatar gajiyawa cikin numfashi ɗaya, koda kun gama. Yi motsi daban -daban tare da nauyi daban -daban akai -akai. Kuma ba kwa buƙatar matsanancin nauyi don motsa tsokoki, don haka ba kwa buƙatar dumbbells ko barbells mai nauyi.

Karin bayani:
Hanyar motsa jiki dumbbell saiti ne na hanyoyin motsa jiki da aka kammala tare da kayan aikin dumbbell. Zai iya cimma manufar samun tsoka ga mutanen da ke durƙushe, rage kitse ga masu kitse da siffa. Matakan motsa jiki daban -daban da dalilai na motsa jiki suna da hanyoyin motsa jiki daban -daban don dumbbells.

Ka'idodin motsa jiki na asali:
1. Don mutane masu rauni don samun tsokoki, ya dace da motsa jiki na dumbbell tare da nauyi mai nauyi da ƙarancin reps.
2. Rage kitse ya dace da darussan dumbbell tare da ƙananan nauyi da sau da yawa.
3. Don manufar sifa, ya dace da motsa jiki tare da dumbbells matsakaicin nauyi.