5 Mabhenefiti eDumbbell Kudzidzisa

Mazhinji makirabhu ezvehutano nemajimu anopa mitsara yemidziyo yeCardio, nzira dzemichina yekudzidzisa uremu, mirwi yezviyereso zvemahara uye nzvimbo dzakatambanudzwa kubatsira nhengo kuita zvinangwa zvavo.Kana zvasvika kumidziyo yekusimbisa muviri, hapana imwe "yakanakisa" chidimbu chemidziyo.Mhando dzakasiyana dzemidziyo dzakagadzirirwa nemaune kuti zviwane zvakati mhedzisiro yekusimba.

Kune avo vane zvinangwa zvine chekuita nekudzidziswa kwesimba, pane zvisingaverengeki zvingasarudzwa zvekuwedzera mhasuru yakaonda kana kuwedzera simba.Sarudzo dzinosanganisira dzechinyakare uremu michina, barbell kana dumbbells, pamwe akasiyana akasiyana emhando yemidziyo yakadai sekettlebell, mabhora emishonga, mabhegi ejecha uye kunyange matai akawandisa.Mamwe mafomu emidziyo yekudzidzira kudzivirira, senge mabhero, anoshanda zvakanyanya mukugadzira max simba, nepo uremu-kudzidzisa michina inogona kubatsira kuwedzera tsananguro yemhasuru uye nzira dzakareruka dzekupikisa senge mabhora emishonga nemakettlebells anogona kubatsira mukuvandudza mafambiro-chaiwo simba rekubuda. .Madumbbells anowanzo shandiswa pakubatana-kuzvirovesa wega senge biceps curls, nhunzi dzechipfuva kana kusimudza mafudzi.Kushandisa dumbbells kune yakazara-muviri, multiplanar mafambiro, zvisinei, inogona kupa akasiyana ezvakasiyana simba mhedzisiro.Inopawo akawanda mabhenefiti eiyo cardiorespiratory kusimba uye kuchinjika.Kuti ikubatsire kusarudza michina yakanakisa yezvaunoda, heano mabhenefiti mashanu emadumbbells:

  1. Dumbbells inogona kupa iwo maviri marudzi ekuremedza anotungamira mukukura kwemhasuru: mechanic uye metabolic.Mechanic overload ndiyo mhedzisiro yekukuvadzwa kunokonzerwa nemhasuru contractions, izvo zvinokurudzira kugadzirisa uye zvinotungamira mukuwedzera kwehukuru hwemhasuru.Metabolic overload inoitika kana tsandanyama inoshandiswa kuneta, izvo zvinotungamira kuchinjika kwemasero emhasuru achikwanisa kuchengeta yakawanda glycogen iyo inogona kukonzera tsandanyama kuwedzera muhukuru.Heavy dumbbells inogona kugadzira mechanic overload, nepo mwero-huremu dumbbells akasanganiswa neakakwira reps (kuneta) anogona kuburitsa metabolic overload.
  1. Dumbbell maekisesaizi anogona kugadzira ese ari maviri- uye intramuscular coordination, zvichitungamira kune akakura mazinga emhasuru activation.Intermuscular coordination ndiko kugona kwemhasuru dzakasiyana siyana kushanda pamwechete kugadzira uye kudzikamisa kufamba kwemajoini.Intramuscular coordination ndiyo uwandu hwemhasuru mota mayunitsi uye akabatanidzwa mhasuru fibers ayo anoitwa mukati meimwe tsandanyama.Kushandisa akareruka dumbbells emukomboni, multijoint kana multiplanar mafambiro ekufamba anovandudza kurongeka pakati pezvikamu zvakasiyana zvemuviri.Kushandisa inorema dumbbells inogona kuwedzera huwandu hwemhasuru fibers inoshandiswa mukati meimwe tsandanyama.
  1. Dumbbells inogona kubatsira zvese contractile element uye elastic chikamu chemhasuru tishu.Iyo contractile element ndiyo chaiyo actin-myosin tsandanyama mapuroteni ane basa rekutsvedzerera mhiri kune mumwe kugadzira zviito zvekupfupisa kana kudzora eccentric kureba.Iyo elastic component ndiyo fascia uye inobatanidza tishu inosungirira yega yega tsandanyama fiber uye mapoka emafiber kune mumwe.Iyo elastic component inochengeta mechanic energy sezvainorebeswa, iyo inozoburitswa panguva yekukurumidza kupfupisa tsandanyama.Maekisesaizi echinyakare ane anorema dumbbells anogona kuwedzera simba rekugadzira simba recontractile element, nepo multiplanar mafambiro ekufamba ane light dumbbells anogona kuwedzera kusimba uye kusimba kweiyo elastic chikamu.
  1. Dumbbells inogona kushandiswa kune akasiyana maekisesaizi.Michina inobvumira kufamba kumwe mune imwe nzira yekufambisa yekuisa mutoro pane imwe tsandanyama kana boka remhasuru.Nekuda kwehurefu hwawo, mabhero akajairwa anoshandiswa zvakanyanya pakufamba kwemukomboni mune imwe ndege chaiyo yekufamba.Nekuda kwehukuru hwadzo uye chokwadi chaanogona kubatwa muruoko rumwe norumwe, dumbbells inogona kushandiswa kugadzira akasiyana siyana ekufambisa mapatani kukudziridza basa- kana kufamba-chaiwo simba.
  1. Madumbbells anobvumira mushandisi kuti atarise pane ruoko rumwe kana gumbo panguva, inova imwe nzira yekutanga kuwana simba nekushandisa kuremerwa kukuru.Dumbbell imwe chete inogona kushandiswa pakuita maekisesaizi akadai semushini wepamusoro weruoko rumwe kana kupatsanurwa-gumbo goblet squat kugadzira kuwanda munhengo imwe panguva.

Kana mabhenefiti aya achinzwika sezvauri kutsvaga muchirongwa chako chekugwinya, asi usina chokwadi chekuti maekisesaizi ekuita sei, heino dumbbell Workout yekukubatsira kuti utange:

Dumbbell Goblet Reverse Crossover Lunge

  • Bata dumbbell wakamira pamberi pechipfuva chako.
  • Dzokera muchiuno wotsika gumbo rekuruboshwe kuseri kwegumbo rako rekurudyi wonyura muhudyu yako yekurudyi uchichengeta musana wakareba.
  • Kuti udzokere pakumira, dzvanya rutsoka rwako rwerudyi muvhu paunenge uchitenderedza gumbo rako rekuruboshwe kuruboshwe.
  • Mamwe mativi e8 kusvika ku10 reps;zadzisa 3 seti, kuzorora kuzorora 45 masekondi pakati peseti imwe neimwe.

Dumbbell Rotational Press

  • Mira uye ubate dumbbell pane imwe neimwe inofanira kusvava zvanza zvakatarisana.
  • Tenderedzwa kurudyi uye wedzera ruoko rwako rweruboshwe zvizere.Dhonza ruoko rwako pasi, tenderera kuruboshwe uye tambanudza ruoko rwako rwerudyi.
  • Mamwe mativi e8 kusvika ku10 reps;zadzisa 3 seti, kuzorora kuzorora 45 masekondi pakati peseti imwe neimwe.

Dumbbell Alternating Bent-over Rows With Rotation

  • Hinge kumberi kumahudyu nemabvi akakotama zvishoma uye musana wakatwasuka.
  • Bata dumbbells mumaoko ako zvanza zvakatarisana.
  • Dhonza ruoko rwako rwerudyi kugeji rembabvu yako paunenge uchitenderera uchienda kurudyi.Deredza ruoko rwako uye tenderera kune rumwe rutivi.
  • Mamwe mativi e8 kusvika ku10 reps;zadzisa 3 seti, kuzorora kuzorora 45 masekondi pakati peseti imwe neimwe.

Dumbbell Reverse Lunge Nemberi Bend kusvika Kumusoro Press

  • Dzokera shure netsoka yako yekurudyi sezvaunonyura muhudyu yako yekuruboshwe.
  • Bhenda mberi uye usvike kune rutsoka rwako rworuboshwe nemaoko maviri (kana iwe ukanyura muhudyu yako kutanga zvakanaka kubvumira musana wako kutenderera).
  • Dzvanya rutsoka rwako rweruboshwe pasi uye tsveta gumbo rako rerudyi kumberi kuti udzokere kumira.Sezvaunosvika pakumira, sundidzira maoko ose ari maviri kumusoro muchitsina.
  • Mamwe mativi e8 kusvika ku10 reps (4 kusvika 5 gumbo rimwe nerimwe);zadzisa 3 seti, kuzorora kuzorora 45 masekondi pakati peseti imwe neimwe.

Pullover kune Trunk Curl

  • Rara wakatsikitsira pasi makumbo ari pasi uye mabvi akabhenda akanongedza kusirin'i.
  • Bata maoko ese ari maviri mudenga maoko akatarisana.Dzikisa maoko ose ari pamusoro kusvika pasi.
  • Dhonza maoko ako kumashure pamusoro pechipfuva chako.Sezvo maoko ako anosvika pachipfuva chako nemaoko akatambanudzwa, monera hunde yako.
  • Dzikisa torso yako pasi uye dzokorora.
  • Ita 10 kusvika ku12 reps;kupedza 2 kusvika ku3 seti, kuzorora kuzorora 45 masekondi pakati peseti imwe neimwe.

Dumbell Hip Thrusters

  • Rara wakatsikitsira pasi makumbo akati twasu uye mabvi akatarisa mudenga.
  • Zorora ma dumbbells maviri muhudyu yako nemichindwe yakatarisana.
  • Sunda tsoka dzako pasi uye simudza chiuno chako kusvika padenga.
  • Mira kumusoro wozodzikira zvishoma nezvishoma.Vangisa 1 kusvika 2 seconds yekusimudza, 2 seconds yekubata, uye 4 seconds kudzikisa kumashure pasi.
  • Ita 10 kusvika ku12 reps;kupedza 2 kusvika ku3 seti, kuzorora kuzorora 45 masekondi pakati peseti imwe neimwe.

Nguva yekutumira: Jun-11-2022