Ungawakhetha Kanjani Ama-Dumbbells Wosayizi Ofanelekile Wokuzivocavoca Kwakho

-Delile

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Uyalithanda impela ikilasi lakho lokuqina lomzimba le-cardio-uyazi umfundisi, unendawo yakho phansi, futhi uyazi ukuthi ulindele ukuxubana kokuhamba kwe-cardio namandla. Futhi, uyazi ukusetha nokuthi yiziphi izisindo ongazisebenzisa. Kodwa kulapho isimiso okungenzeka sikuvimbela khona. Cabanga ngakho: Uthembekile kuleli klasi, futhi uhlale uthembekile kuma-dumbbells osayizi ofanayo masonto onke. Kungase kube isikhathi sokukhuphula igeyimu yakho yesisindo-unqume kanjani ukuthi amaphawundi amahlanu yisisindo esilungile seleveli yakho yokufaneleka kwasekuqaleni?

"Ukwengeza ukungezwani okwengeziwe ngendlela yezisindo, kungakhathaliseki ukuthi ama-dumbbell, ama-barbell, noma ama-kettlebell, kuyindlela ephumelela kakhulu yokubekela inselele imisipha yakho," kusho uLiz Barnet, uthisha omkhulu e-Uplift Studios eNew York City. "Kuphela ngokuqeqeshwa kwamandla nokuqina lapho ungakwazi ukwandisa ukuqina kwemisipha, okubalulekile ekufezeni ukubukeka 'okunethoni', nokugcina umzimba wakho usebenza ngempumelelo." (Bheka Amasu e-Plateau-Busting ukuze Uqale Ukubona Imiphumela Ejimini.)

Funda: ithonisiwe, hhayi imisipha, zintokazi. Ngenxa yokuthi unquma ukwengeza isisindo esiningi akusho ukuthi uzokwengeza ngokushesha (hhayi ukuthi kukhona okungalungile ngokunqwabelanisa, uma kuyilokho osebenzela kukho!). Ukube bekunjalo, abakhi bomzimba bebengeke badinge ukuchitha isikhathi esiningi besebenza ngosayizi nokuqina kwabo. "Kunombono oyiphutha wokuthi ukuphakamisa izinsimbi kuzokwenza ubukeke umkhulu futhi unemisipha, kanti empeleni ukuba nobuningi bezicubu zomzimba kuzokhuphula imetabolism yakho futhi ngaleyo ndlela kushise ama-calories amaningi nethoshi," kusho uBarnet. (Ngenye yezinto Ezingu-10 Ongazenzi Ejimini (Kodwa Kufanele Ube).)

Ngakho-ke kufanele ukhethe kanjani ukuthi imaphi ama-dumbbells ongawabamba ekilasini, noma noma ngabe uziqeqesha wedwa? Abafundisi abaningi bancoma phakathi kwamakhilogremu amahlanu kuya kwayi-10 ngoba lelo inani elilinganiselwe lesisindo sabantu abasebenza nabo. Kodwa ungavumeli leso siphakamiso sifiphaze ukwahlulela kwakho. "Gcina engqondweni ukuthi yiziphi ezinye izinto ozenzayo empilweni ngaphandle kwejimu okudinga ukuthi uphathe umthwalo wangaphandle," kusho uBarnet, "njengesikhwama esihlohliwe esiya emsebenzini, esingaba ngaphezulu amapondo ayisishiyagalombili."

U-Barnet uphakamisa ukuthi uzinike ukuhlolwa: Khetha ukujima nesisindo ozizwa ukhululekile ngaso. Kufanele ukwazi ukwenza okuphindaphindwayo okungu-10 kuye ku-15 ngefomu elihle. Uma uzizwa sengathi ungenza okungaphezulu kwalokho, sekuyisikhathi sokukhulisa isisindo. (Funda ukuthi uzisebenzisa nini izinsimbi ezisindayo nezisindo zokukhanya.)

"Uma ungumvocavoci onolwazi, kufanele ukhuphule isisindo uma ukunyakaza ojwayele ukuzizwa kulula ngemuva kokuphindaphinda okungu-15 kuya kwangu-20," uyeluleka. "Khuphuka ngamaphesenti angabi ngaphezu kwamahlanu kuya kwayi-10 njalo emavikini ambalwa."

Usayizi owodwa awulingani konke ejimini nakho. Ngakho-ke KULUNGILE futhi kuyakhuthazwa-ukubamba isisindo esingaphezu kwesisodwa futhi, futhi ulungise lapho kudingeka. Ama-curls e-Bicep angahle aphelele ngamakhilogremu ayi-15, kepha kungadingeka ukuthi ubuyele emuva ku-10s ngezandiso ze-tricep. Futhi yilokho okufanele ukwenze-ungadeli amandla nenqubekela phambili ngoba unovalo lokuthatha izisindo ezingaphezu kwesisodwa.

"Uma ukhetha ngephutha izisindo ezisinda kakhulu kuwe, ungahlala wehlela esisindweni esilawulekayo," kusho uBarnet. "Kwenzeka ngaso sonke isikhathi ejimini. Ufuna ukuziphusha kodwa futhi uqiniseke ukuthi uyakwazi ukuqedela ukujima konke njengoba kubekiwe ngefomu elihle."

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