Lisebelisoa tsa boikoetliso, li-dumbbells li fetoha haholo, lisebelisoa tse bonolo, tšebeliso ea li-dumbbells lapeng e ka ba koetliso ea matla. Ho hlokahala feela ho hlophisa boikoetliso bo itekanetseng, li-dumbbells li ka re thusa ho sebelisa sehlopha sa mesifa eohle ea 'mele, ho theha' mele o phethahetseng.

Kahoo, u ka sebelisa li-dumbbells joang ho sebelisa sehlopha sa mesifa eohle ea 'mele? Mona ke tse ling tse tloaelehileng tsa li-dumbbell:

A. Lunge dumbbell press: Motsamao ona o ka sebelisa mesifa ea mahetla le ea letsoho.

Motsamao o tloaelehileng: Ho tšoara dumbbell letsohong le leng le le leng, ema, tsoela pele ka leoto la hao le letšehali, khutlela morao ka leoto la hao le letona, ebe u sututsa dumbbell ho tloha lehetleng ho ea hloohong, ebe u khutlela lehetleng la hao, 'me u phete.

B. Lean dumbbell row: Motsamao ona o ka sebelisa mesifa ea morao.

Motsamao o tloaelehileng: Tšoara dumbbell letsohong le leng le le leng, u khumamele 'mele ka pele, u khumame mangole hanyenyane, ebe u hula dumbbell ho tloha fatše ho ea sefubeng, ebe u e khutlisetsa fatše, pheta mokhoa ona.

C. dumbbell bench press: Motsamao ona o ka sebelisa mesifa ea sefuba, mesifa ea letsoho.

Motsamao o tloaelehileng: Robala holim'a benche u e-na le dumbbell letsohong le leng le le leng, ebe u sutumelletsa dumbbell ho tloha sefubeng ho ea holimo, ebe u khutlela sefubeng, 'me u phete.

D. Dumbbell squats: Li-dumbbell squats ke boikoetliso bo sebetsang haholo bakeng sa ho matlafatsa mesifa ea maoto.

Tekanyetso ea boikoetliso: U ka khetha boima bo u tšoanelang, mangole a kobehile hanyenyane, matsoho a tšoere li-dumbbells, a khutlela morao a otlolohile, ebe butle-butle u koaleha ho fihlela lirope tsa hau li lekana le fatše. Qetellong ema butle 'me u phete hangata.

E. dumbbell hard pull: dumbbell hard pull ka ka katleho ho sebelisa mesifa ea letheka, thekeng le maoto.

Motsamao o tloaelehileng: U ka khetha boima bo u tšoanelang, tšoara dumbbell ka matsoho a mabeli, u khutlele ka ho otloloha, mangole a kobehile hanyenyane, ebe butle-butle u sekamela pele ho fihlela 'mele o bapile fatše. Qetellong ema butle 'me u phete hangata.

F. Dumbbell push-up row: dumbbell push-up row e ka sebelisa mesifa ea mokokotlo le matsoho ka katleho.

Motsamao o tloaelehileng: U ka khetha boima bo u tšoanelang, robala ka mpeng, tšoara dumbbell ka matsoho a mabeli, matsoho a otlolohile, ebe butle-butle u koba litsoe tsa hau ho hula dumbbell haufi le sefuba sa hau. Butle-butle khutlela sebakeng sa pele 'me u phete hangata.

Bashemane ba khetha boima ba li-dumbbell joang?

Ha bashanyana ba khetha boima ba li-dumbbell, ba lokela ho khetha ho ea ka maemo a bona a 'mele le merero ea boikoetliso. Ka kakaretso, boima ba dumbbell ea moshanyana e lokela ho ba pakeng tsa 8-20 kg. Ba qalang ba ka khetha litekanyo tse bobebe 'me butle-butle ba eketsa boima ba' mele.

Banana ba khetha boima ba li-dumbbell joang?

Banana ba khethang boima ba li-dumbbell, ka kakaretso ba lokela ho khetha boima bo bobebe. Ba qalang ba ka khetha li-dumbbells tsa 2-5 kg ​​mme butle-butle ba eketsa boima ba 'mele. Li-dumbbells tsa banana ha lia lokela ho ba boima bo fetang 10 kg.

Ka kakaretso:

Boikoetliso ba li-dumbbell ke mokhoa o atlehang haholo oa ho ikoetlisa, empa koetliso e lokela ho kopanngoa le mosebetsi le ho phomola, 'me sehlopha sa mesifa se lebisitsoeng se lokela ho phomola matsatsi a 2-3 ka mor'a koetliso pele se bula potoloho e latelang ea koetliso.

Ho phaella moo, ha u khetha boima ba li-dumbbell, u lokela ho khetha ho ea ka boemo ba hau ba 'mele le sepheo sa ho ikoetlisa,' me u se ke ua phehella boima bo boholo ka bofofu. Ke ts'epa hore o ka sebelisa boikoetliso ba dumbbell ho bopa 'mele o phethahetseng.