Li-Dumbbell, tse nyenyane, tse loketseng lisebelisoa tsa ho ikoetlisa lapeng, li ka u thusa ho sebelisa sehlopha sa mesifa eohle ea 'mele, ho finyella sepheo sa ho fumana mesifa le ho lahleheloa ke mafura. Haeba u batla ho etsa koetliso ea matla empa u sa tsebe hore na u qale hokae, qala ka litekanyo ka li-dumbbells.
Mesifa ke lisele tsa bohlokoa tsa 'mele, empa hape le lisele tse jang matla, li tla ama boleng ba mantlha ba metabolism. Ho ba le mesifa ho bolela hore o ka chesa lik'hilojule tse ngata ka letsatsi 'me ha ho bonolo ho bokella mafura.

Ka mor'a lilemo tse 30, mesifa ea 'mele e ile ea qala ho senyeha, e bontša mokhoa oa ho lahleheloa ke mokhoa, boleng ba motheo ba metabolism bo tla fokotseha,' me 'mele o ka ba le boima ba' mele. 'Me koetliso ea kamehla ea matla e ka thibela tahlehelo ea mesifa, e le hore u boloke motheo o phahameng oa metabolic, empa hape u behele karolo e ntle ea' mele.

Haeba u batla ho ntshetsa pele matsoho a monna unicorn, inverted kgutlotharo palo, ntshetsa pele letheka mosali, waistcoat line palo, ka nako eo ba bonnete ba hore kamehla ho hanyetsa koetliso ea.

Kahoo, mokhoa oa ho bula koetliso ea dumbbell ka saense? Lintlha tse 'maloa tseo u lokelang ho li ela hloko:

1, ha re koetlisa li-dumbbell, ha re phehelle koetliso ea boima bo boima, u ka koetlisa li-dumbbells tse 3-5KG, ka ntlafatso ea matla a mesifa, ebe u ntlafatsa boima ba 'mele.

2, ha re ikoetlisa, re tlameha ho ithuta mokhoa o nepahetseng oa ketso, re ithute matla a sehlopha sa mesifa se lebisitsoeng, e le ho fokotsa kotsi ea ho tsieleha ha mesifa le ho lemala ha 'mele, le ho haha' mele o motle ka katleho.

3, kabo e utloahalang ea koetliso ea mesifa, sepheo sa mesifa ea boikoetliso ba sehlopha se tla be se le sebakeng se tabohileng, ho phomola matsatsi a 2-3 ka mor'a ho lokisoa ha mesifa, e le hore ho buloe potoloho e latelang ea koetliso, e le hore mosebetsi o kopane le phomolo e ka ntlafatsa boholo ba mesifa.

4, sekhahla sa mafura a 'mele se fetile, batho ba mafura, ho phaella ho koetliso ea dumbbell, empa hape ba hloka ho eketsa mafura a aerobic boikoetliso, feela tekanyo ea mafura a' mele e fokotsehile, u ka lumella hore mola oa mesifa o bontše.

Se latelang ke sehlopha sa liketso tsa dumbbell tse loketseng koetliso ea li-novice, ho u thusa ho sebelisa sehlopha sa mesifa eohle ea 'mele, matsatsi a mang le a mang a 2-3 ho ikoetlisa hang.

Ketso ea 1, dumbbell neck back arm flexion 10-15 linako tse ling, pheta 3-4 sete

Ketso ea 2. Phahamisa makhetlo a 10-15 ka pel'a dumbbell e emeng 'me u phete lihlopha tse 3-4.

Movement 3. Eketsa mola ka makhetlo a 10-15 'me u phete lihlopha tse 3-4

Movement 4, dumbbell flat bench tobetsa 10-15 linako tse ling, pheta 3-4 sete

Tsamaisa 5, mola o otlolohileng oa dumbbell makhetlo a 10-15, pheta li-3-4

Tsamaea 6: dumbbell sumo squat makhetlo a 10-15, pheta li-3-4

Movement 7: Letsoho le le leng la dumbbell le tsubella makhetlo a 10-15, pheta-pheta lihlopha tse 3-4.

Ketso ea 8: Phahamisa dumbbell ka makhetlo a 10-15, pheta-pheta lihlopha tse 3-4

Ketso ea 9: Tloha bencheng makhetlo a 10-15, pheta lihlopha tse 3-4