5 Fa'idodin Horon Dumbbell

Yawancin kulake na kiwon lafiya da gyms suna ba da layuka na kayan aikin cardio, mashigar injunan horar da nauyi, tarin ma'aunin nauyi kyauta da takamaiman wuraren shimfiɗa don taimakawa membobin su ci gaba da burinsu.Lokacin da yazo da kayan aikin motsa jiki, babu wani "mafi kyawun" kayan aiki.Daban-daban nau'ikan kayan aiki an tsara su da niyya don cimma takamaiman sakamakon dacewa.

Ga waɗanda ke da burin da suka danganci ƙarfin horo, akwai zaɓuɓɓuka marasa ƙima don haɓaka tsokar tsoka ko ƙara ƙarfi.Zaɓuɓɓuka sun haɗa da injunan nauyi na gargajiya, barbells ko dumbbells, da kuma nau'ikan kayan aiki na musamman irin su kettlebells, ƙwallan magunguna, jakunkuna na yashi har ma da manyan tayoyi.Wasu nau'ikan kayan aikin horo na juriya, irin su barbells, sun fi tasiri don haɓaka ƙarfin max, yayin da injunan horar da nauyi na iya taimakawa haɓaka ma'anar tsoka da ƙananan nau'ikan juriya irin su ƙwallan magunguna da kettlebells na iya zama da amfani don haɓaka takamaiman fitarwar wutar lantarki. .Ana amfani da dumbbells sau da yawa don keɓewar haɗin gwiwa kamar su biceps curls, tashi kirji ko ɗaga kafada.Yin amfani da dumbbells don cikakken jiki, ƙungiyoyi masu yawa, duk da haka, na iya samar da sakamako daban-daban na ƙarfi.Hakanan yana ba da fa'idodi da yawa don dacewa da motsa jiki na zuciya da sassauci.Don taimaka muku zaɓar mafi kyawun kayan aiki don buƙatun ku, anan akwai fa'idodi guda biyar na dumbbells:

  1. Dumbbells na iya samar da nau'ikan ɗaukar nauyin da ke haifar da haɓakar ƙwayar tsoka: makanikai da rayuwa.Yawan nauyin injina shine sakamakon lalacewa ta hanyar raguwar tsoka, wanda ke motsa tsarin gyarawa kuma yana haifar da karuwa a girman tsoka.Matsakaicin ƙwayar cuta yana faruwa lokacin da tsoka ke aiki ga gajiya, wanda ke haifar da daidaitawar ƙwayoyin tsoka waɗanda ke iya adana ƙarin glycogen wanda zai iya haifar da tsokoki don haɓaka girma.Dubbells masu nauyi na iya haifar da wuce gona da iri na inji, yayin da dumbbells masu matsakaicin nauyi hade da manyan reps (zuwa gajiya) na iya haifar da wuce gona da iri.
  1. Ayyukan Dumbbell na iya haifar da haɗin kai tsakanin juna da na ciki, wanda zai haifar da matakan kunna tsoka.Haɗin kai tsakanin muscular shine ikon adadin tsokoki daban-daban don yin aiki tare don samarwa da daidaita motsin haɗin gwiwa.Haɗin kai cikin tsoka shine adadin raka'o'in motar tsoka da zaruruwan tsokar da aka haɗe su waɗanda aka kunna a cikin takamaiman tsoka.Yin amfani da dumbbells masu sauƙi don fili, haɗin gwiwa ko tsarin motsi da yawa yana inganta daidaituwa tsakanin sassan jiki daban-daban.Yin amfani da dumbbells masu nauyi na iya ƙara yawan ƙwayar tsoka da aka kunna a cikin takamaiman tsoka.
  1. Dumbbells na iya amfana da nau'in kwangila da na roba na tsoka.Abun kwangila shine takamaiman sunadaran ƙwayoyin tsoka na actin-myosin da ke da alhakin zamewa tsakanin juna don ƙirƙirar ayyuka na gajarta hankali ko sarrafa tsayin daka.Sashin na roba shine fascia da nama mai haɗawa wanda ke haɗa kowane fiber tsoka da ƙungiyoyin fibers zuwa juna.Sashin na roba yana adana makamashin injina yayin da aka tsawaita shi, wanda sai a sake shi yayin aikin gaggawa na rage tsoka.Ayyuka na al'ada tare da dumbbells masu nauyi na iya ƙara ƙarfin samar da ƙarfi na nau'in kwangila, yayin da tsarin motsi na multiplanar tare da dumbbells mai haske na iya haɓaka haɓakawa da ƙarfin sassa na roba.
  1. Ana iya amfani da dumbbells don motsa jiki iri-iri.Machines suna ba da izinin motsi ɗaya a cikin takamaiman yanayin motsi don sanya kaya akan tsoka ɗaya ko ƙungiyar tsoka.Saboda tsayin su, daidaitattun ƙwanƙwasa an fi amfani da su don ƙungiyoyi masu haɗaka a cikin takamaiman jirgin sama na motsi.Saboda girman su da gaskiyar za a iya riƙe su a kowane hannu, ana iya amfani da dumbbells don ƙirƙirar nau'ikan nau'ikan motsi daban-daban don haɓaka ƙarfin aiki-ko takamaiman motsi.
  1. Dumbbells yana ba mai amfani damar mayar da hankali kan hannu ko ƙafa ɗaya a lokaci ɗaya, wanda shine hanya ɗaya don fara samun ƙarfi ta amfani da nauyi mai nauyi.Za a iya amfani da dumbbell guda ɗaya don motsa jiki kamar latsa sama da hannu ɗaya ko squat mai tsaga-tsaga-ƙafa don ƙirƙirar nauyi a cikin gaɓa ɗaya a lokaci guda.

Idan waɗannan fa'idodin sun yi kama da abin da kuke nema a cikin shirin ku na motsa jiki, amma ba ku da tabbacin abin da motsa jiki za ku yi, a nan ne motsa jiki na dumbbell don taimaka muku farawa:

Dumbbell Goblet Reverse Crossover Lunge

  • Riƙe dumbbell a tsaye a gaban ƙirjin ku.
  • Koma baya cikin kwatangwalo kuma taka ƙafar hagu a bayan kafar dama kuma ku nutse cikin kwatangwalo na dama yayin kiyaye kashin baya tsayi.
  • Don komawa tsaye, danna ƙafarka na dama cikin ƙasa yayin da kake karkatar da ƙafar hagu zuwa hagu.
  • Madadin bangarorin don 8 zuwa 10 reps;kammala saiti 3, hutawa dakika 45 tsakanin kowane saiti.

Dumbbell Rotational Press

  • Tsaya ka riƙe dumbbell a kowane ya kamata tafin hannu suna fuskantar juna.
  • Juyawa zuwa dama kuma cika hannun hagu na hagu.Ja hannunka baya, juya zuwa hagu kuma ka mika hannun dama.
  • Madadin bangarorin don 8 zuwa 10 reps;kammala saiti 3, hutawa dakika 45 tsakanin kowane saiti.

Dumbbell Madadin Lanƙwasa Lankwasa Layukan Tare da Juyawa

  • Matsa gaba a kwatangwalo tare da gwiwoyi kaɗan sun lanƙwasa kuma kashin baya madaidaiciya.
  • Riƙe dumbbells a hannunku tare da dabino suna fuskantar juna.
  • Ja hannun dama zuwa kejin hakarkarinka yayin da kake juyawa zuwa dama.Rage hannun ku kuma juya zuwa wancan gefe.
  • Madadin bangarorin don 8 zuwa 10 reps;kammala saiti 3, hutawa dakika 45 tsakanin kowane saiti.

Dumbbell Reverse Lunge Tare da Lanƙwasawa Gaba zuwa Latsa Sama

  • Koma baya da ƙafar dama yayin da kake nutsewa cikin kwatangwalo na hagu.
  • Lanƙwasa gaba kuma ka kai ƙafar hagunka da hannaye biyu (idan ka fara nutsewa cikin kwatangwalo ba daidai ba ne ka ƙyale kashin bayanka yayi zagaye).
  • Danna ƙafarka na hagu zuwa cikin ƙasa kuma ka karkatar da kafar dama don komawa tsaye.Yayin da kake isa tsaye, tura hannayenka biyu zuwa sama cikin latsawa.
  • Madadin ɓangarorin 8 zuwa 10 reps (4 zuwa 5 kowace kafa);kammala saiti 3, hutawa dakika 45 tsakanin kowane saiti.

Juya zuwa Gyaran Jiki

  • Kwanciya a ƙasa tare da ƙafafu a ƙasa kuma gwiwoyi sun durƙusa kuma suna nuni zuwa rufin.
  • Rike hannayen biyu a mike tare da dabino suna fuskantar juna.Rage hannayensu biyu sama zuwa ƙasa.
  • Ja hannunka baya kan ƙirjinka.Yayin da hannayenku suka isa kan ƙirjinku tare da miƙewa hannaye, lanƙwasa gangar jikin ku.
  • Rage jikin ku zuwa ƙasa kuma ku maimaita.
  • Yi maimaita 10 zuwa 12;kammala saiti 2 zuwa 3, hutawa dakika 45 tsakanin kowane saiti.

Dumbell Hip Thrusters

  • Kwanci kwance a ƙasa tare da shimfiɗa ƙafafu kuma gwiwoyi sun nuna sama.
  • Ka huta dumbbells biyu a kan kwatangwalo tare da dabino suna fuskantar juna.
  • Tura ƙafafunku a cikin ƙasa kuma ku ɗaga kwatangwalo har zuwa rufi.
  • A dakata a saman sannan ka rage a hankali.Nufi na daƙiƙa 1 zuwa 2 don ɗagawa, daƙiƙa 2 don riƙewa, da daƙiƙa 4 don rage baya baya.
  • Yi maimaita 10 zuwa 12;kammala saiti 2 zuwa 3, hutawa dakika 45 tsakanin kowane saiti.

Lokacin aikawa: Juni-11-2022