Dumbbells nibikoresho fatizo byibanze byamahugurwa yimbaraga, bigizwe na - kunyerera hamwe na plaque yuburemere kumpande zombi. Biri mubyiciro bibiri byingenzi: uburemere - uburemere kandi burashobora guhinduka, bikwiranye nibintu byose birimo gukoresha urugo hamwe na siporo yubucuruzi. Hamwe nuburemere buva kuri 1kg kugeza hejuru ya 100kg, byita kubatangiye, imyitozo yumwuga, hamwe nibikenewe byo gusubiza mu buzima busanzwe. Bashoboye kwitoza kwigenga amatsinda yose yimitsi, bashyigikira kwigunga no kugendana hamwe, gukora imitsi ihamye cyane no kunoza imitsi. Kurata ubunini buke, gukora byoroshye, hamwe nigiciro kinini - gukora neza, dumbbells nibikoresho byingenzi byimyitozo ngororamubiri kubantu bose - nkibikoresho byinjira - urwego rwo kwimenyereza ibiro hamwe nigikoresho cyiza cyo kubaka imitsi, kongera imbaraga, no gutwika amavuta ya buri munsi, bigatuma abantu bakwirakwiza imyitozo yimbaraga.
01
Urufatiro
Ibikoresho by'ingenzi kuva Intangiriro kugeza Kumwuga:Guhitamo guhitamo kubatangiye kwinjira mumahugurwa yuburemere, nigikoresho cyibanze kubakinnyi babigize umwuga hamwe nabatoza ba fitness, bikurikirana imyitozo yiterambere.
Guhuza n'abaturage byuzuye:Ibikoresho bisanzwe mumikino ngororamubiri, sitidiyo yimyitozo yumuntu ku giti cye, hamwe na siporo nini yubucuruzi, byujuje ibyifuzo bitandukanye byingimbi, abakuze, abasaza, hamwe nabantu basubiza mu buzima busanzwe.
Igipfukisho c'imyitozo idasanzwe:Wigenga ituma imyitozo yimitsi yuzuye -, ishyigikira imyitozo yo kwigunga hamwe ningendo zivanze iyo ihujwe nibindi bikoresho, hamwe n’imihindagurikire irenze kure imashini imwe - ikora.
02
Kwuzuza Imikorere
Ibyiza Byibanze Byubusa:Ugereranije nibikoresho - ibikoresho byuburemere bwinzira, dumbbells ituma urujya n'uruza rusanzwe, rukora imitsi ihamye kandi ikongera imikorere yimyitozo ngirakamaro.
Gukosora imbaraga zingana:Gushoboza imyitozo igamije imbaraga zimitsi imwe, kuzamura neza ibumoso - kutaringaniza imitsi iburyo - ubushobozi imashini nyinshi zipima uburemere zidafite.
Umwanya nigiciro cyiza:Byoroheje kandi byoroshye kubika, icyiciro kimwe gishobora guhindurwa gishobora gusimbuza ibyiciro byinshi byagenwe - byerekana uburemere, hamwe nigiciro gito ugereranije n’ibikoresho binini -, bitanga igiciro cyiza -.
03
Ibipimo ngenderwaho
Igikoresho nyamukuru cyo kubaka imitsi / Gushiraho:Mu kongera ibiro buhoro buhoro, igenzura neza umutwaro wamahugurwa, yujuje ibyifuzo bikenerwa na hypertrophy yimitsi no kunoza imbaraga, kandi ishimwa nk "ibikoresho bya zahabu" byo kubaka imitsi.
Umwikorezi wingenzi mumahugurwa yimikorere nogusubiza mu buzima busanzwe:Ibirangantego byoroheje birakwiriye guhugura hamwe no kongera umutekano muke, guhuza nibintu nka post - kubaga no kubaga imitsi ishaje, hamwe nibikorwa byinshi kuruta ibikoresho biremereye.
Umufatanyabikorwa woroshye wo guhugura: Irashobora guhuzwa nibindi bikoresho byuburemere kugirango iteze imbere imyitozo itandukanye, kuzamura imyitozo ishimishije kandi yuzuye.
04
Ibikenewe bisanzwe
Icyinjiriro cyinjira mubikoresho biremereye:Dumbbells igomba - igomba kuba ifite uburemere bwa siporo iyo ari yo yose, kandi ubwinshi bwabyo nuburemere bwabyo nikimenyetso cyibanze cyerekana ubuhanga bwa siporo.
Icyatsi cyose mubicuruzwa Iteration:Kuva kuri gakondo - uburemere bwa dumbbells kugeza kuri moderi zigezweho zishobora guhindurwa, zihora zijyana no kuzamura ikoranabuhanga mu nganda, birata umuvuduko ukabije hamwe nubushobozi bukomeye bwo guhanga udushya mubikoresho byuburemere.
Kumenyekanisha Hejuru no Kwamamara:Ubwikorezi bwibanze bw "ibikoresho byuburemere" kubaturage muri rusange, bukunzwe cyane kuruta ibikoresho byumwuga nka plaque - imashini zipakiye hamwe nuburemere bwibiro, bikora nkigikoresho cyingenzi cyo kumenyekanisha imyitozo yuburemere.
Ibicuruzwa bisobanura
Ibyiza Byingenzi nagaciro keza
Igifuniko Cyuzuye Cyitsinda:
Gushoboza imyitozo yibice byose byumubiri (igituza, umugongo, ibitugu, nibindi) bidafite ibikoresho byinyongera, bifasha kwigunga no kugendana, hamwe namahugurwa arenze kure ibikoresho byimikorere -.
Guhuza n'abaturage byuzuye:
Ibiro biri hagati ya 1kg kugeza hejuru ya 100kg; abitangira batangirana na 2,5-5 kg, abakinnyi babigize umwuga barashobora guhitamo ibiro biri hejuru ya 50 kg, kandi ingimbi, abasaza, hamwe nabantu basubiza mu buzima busanzwe bose bashobora kubona ibisobanuro bikwiye.
Imiterere ihindagurika:
Gucomeka kandi nta kwishyiriraho bisabwa, irashobora kubikwa mu mfuruka kugirango ikoreshwe mu rugo, ikora nk'urwego rusanzwe mu buremere bwa siporo, kandi irashobora kujyanwa mu myitozo yo hanze cyangwa ingendo z'ubucuruzi, ikemeza imyitozo idahagarara.
Imikorere ifatika:
Emerera urujya n'uruza rusanzwe, rukora imitsi ihindagurika cyane, rutezimbere imitsi, kandi rutanga imyitozo itagabanijwe hamwe noguhindura imiterere ninjyana.
Ibyiciro byingenzi hamwe nibikoresho
Gutondekanya ukurikije Ibiro:
Bidakomeye - uburemere bwibikoresho biza cyane cyane - uburemere bwihariye, bugaragaza imiterere yoroshye kandi iramba, ikwiranye nubwinshi bwimikino ngororamubiri; Guhindura ibiragi bitanga byinshi - guhinduranya ibiro ukoresheje pin cyangwa knobs, gusimbuza ibyiciro byinshi byerekana uburemere - byerekana uburemere hamwe nigice kimwe, kubika umwanya no kuba amahitamo akunzwe kumikino yo murugo hamwe na sitidiyo yimyitozo yumuntu ku giti cye.
Gutondekanya kubikoresho:
Ubucuruzi - urwego rudasanzwe rufite ibyuma bikozwe mu cyuma bipfunyitse muri reberi, bitanga imbaraga zo guhagarika umutima, kugabanya urusaku, nuburemere bwuzuye; urugo - icyitegererezo cyerekana cyane cyane ibishishwa bya pulasitike bifite uburemere bwa sima, bitanga igiciro kinini - gukora neza; hejuru - moderi zanyuma zifata ibyuma bitagira umwanda cyangwa ikirere - urwego rwo hejuru, rutanga imiterere ihanitse kandi yangiza ibidukikije.
Gutondekanya kubikorwa bidasanzwe:
Dumbbells zubwenge zihuza amakuru no guhuza APP; gusubiza mu buzima busanzwe - ibiragi byihariye bifite - bifata kunyerera hamwe na gradients nziza; portable foldable dumbbells igabanya kugeza kuri 1/3 cyubunini bwagutse iyo ibitswe, ibereye ingendo zubucuruzi cyangwa amazu mato.
Ibyingenzi Byakoreshejwe
Kubaka imitsi no gushiraho:
Abakunda imyitozo ngororamubiri bongera buhoro buhoro ibiro 2,5-5 kg buri byumweru 2-4, imyitozo kuri 8-12 reps kuri buri gice kugirango itume imikurire ikura, itume imitsi yuzuye yigituza n'imirongo ifatanye.
Gutezimbere Imbaraga:
Abakinnyi hamwe n’abakoresha bateye imbere bakoresha uburemere bungana na 60% - 80% yumutwaro wabo ntarengwa, imyitozo kuri 3-6 reps kuri buri segonda kugirango bongere imbaraga zuzuye kandi banoze imikorere yihariye ya siporo
Gusubiza mu buzima busanzwe no gucunga ubuzima:
Kohereza - abarwayi babaga hamwe nabasaza bakoresha dibbell zoroheje, imyitozo kuri 15-20 rep kuri buri segiteri cyangwa gukora imyitozo ngororamubiri igamije kunoza urujya n'uruza rwinshi, ifasha mugukiza.
Gutwika amavuta ya buri munsi:
Abaturage muri rusange bahuza ibiragi na yoga cyangwa HIIT, bongera imbaraga zamahugurwa binyuze mumyitozo nka dumbbell squat gusimbuka gutwika karori mugihe gito, bikenera gutakaza amavuta.
Kugura, Gukoresha, ninganda
Kugura ubumenyi:Kugira ngo ukoreshwe mu bucuruzi, shyira imbere - dumbbell ziremereye, utange urugero rwuzuye rw'ibiro kuva 2,5 kg kugeza 50kg; kubikoresha murugo, hitamo moderi ishobora guhinduka-5-30kg kubantu na 5-50kg kubakoresha benshi. Abitangira batangirana na 30% -50% yumutwaro wabo ntarengwa.
Gukoresha Umutekano:Fata ibiragi neza kugirango wirinde gukomeretsa kwamaboko, saba umuntu ufasha mugihe cyamahugurwa aremereye, ahanagura ibyuya ibikoresho nyuma yo kubikoresha, kandi urebe ko abana bato bagenzurwa nabakuze.
Kubungabunga:Rinda reberi - yometseho utudodo twinshi kandi ubisukure buri gihe; kugenzura no gusiga amavuta uburyo bwo guhindura ibintu bitavugwa; kubika ahantu humye, neza - ahumeka mugihe udakoreshwa kugirango wirinde ingese no gusaza.
Inzira z'inganda:Kuzamura ubwenge byahindutse inzira nyamukuru, hamwe no guhuza amakuru hamwe no guhuza APP; koroshya ibintu byoroshye kandi byoroshye byita kubagore n'abasaza; ikoreshwa ryibikoresho bitangiza ibidukikije bigenda byiyongera.
Nkumwe mubakora umwuga wo kutavuga no gutanga ibicuruzwa mubushinwa, turangwa nibicuruzwa byiza nibiciro byapiganwa. Nyamuneka humura kugura dumbbell ihendutse kugurisha hano muruganda rwacu. Twandikire kuri serivisi yihariye.