Dumbbell yog ib yam khoom siv qoj ib ce rau cov leeg nqaij.Nws yog tsuas yog siv rau kev cob qhia cov leeg nqaij thiab cov leeg nqaij sib xyaw ua haujlwm.Kev tawm dag zog dumbbell tsis tu ncua tuaj yeem ua kom cov leeg nqaij ntawm lub hauv siab, plab, xub pwg, ceg thiab lwm qhov chaw.Nws muaj cov nyhuv tib yam li lwm yam Piv nrog rau cov khoom siv qoj ib ce, dumbbell ce txoj kev muaj ntau haiv neeg thiab yooj yim dua.
Ua ntej, kawm paub siv dumbbells los ntxiv dag zog rau koj biceps, triceps, thiab hauv siab cov leeg.Cov txheej txheem rau kev tawm dag zog biceps suav nrog dumbbell curls, hloov dumbbell curls, zaum dumbbell curls, incline dumbbell curls, inclined plank caj npab curls, squat curls, rauj curls, thiab lwm yam.;kev tawm dag zog triceps Cov txheej txheem suav nrog supine caj dab caj npab flexion thiab txuas ntxiv, zaum caj dab caj npab flexion thiab txuas ntxiv, thiab ib leeg caj dab caj dab caj npab flexion thiab txuas ntxiv, thiab lwm yam .;txoj kev siv lub hauv siab cov leeg muaj xws li dumbbell bench press, incline dumbbell bench press, dumbbell ya, duav ncaj dumbbell ya, thiab lwm yam.
Tom ntej no, cia peb tham txog yuav ua li cas siv dumbbells los tawm dag zog koj lub xub pwg nyom thiab nraub qaum.Txoj kev siv lub xub pwg nyom muaj xws li dumbbell xovxwm, khoov dua lateral tsa, dumbbell shrug, dumbbell lateral nce, dumbbell pem hauv ntej nce, alternating pem hauv ntej nce, prone lateral nce, thiab lwm yam.;txoj kev siv lub nraub qaum muaj xws li khoov dua ib sab caj npab dumbbell rowing, dumbbell shrugs, supine tsa, thiab lwm yam.
Cia peb saib yuav ua li cas siv dumbbells los tawm dag zog koj abs, caj npab, thiab ceg.Lub plab ce muaj xws li dumbbell lateral flexion thiab extension;caj npab ce muaj xws li overhand dumbbell curls, underhand dumbbell curls, ib leeg-tswb sab hauv kev sib hloov, ib leeg-tws sab nraud rotation, upright upward rotation, upright rov qab tig, thiab lwm yam.;ob txhais ceg ce muaj xws li dumbbells.Weighted squats, hnyav dumbbell lunges, hnyav dumbbell calf nce, thiab lwm yam.
Thaum kawg, cia peb tham txog kev ceev faj rau kev tawm dag zog dumbbell.Thaum siv dumbbells rau kev tawm dag zog, koj yuav tsum paub qhov tseem ceeb ntawm dumbbell txav.Thaum kev tawm dag zog, kev txav yuav tsum yog tus qauv, txwv tsis pub nws yooj yim rau strain lossis sprain.Nyob rau tib lub sijhawm, tsis txhob nquag hloov dumbbells ntawm qhov hnyav sib txawv thiab txuas ntxiv lub sijhawm ua haujlwm kom ua tiav cov teebmeem kev tawm dag zog sai., koj yuav tsum ua nws ib kauj ruam, thiab koj tsis tuaj yeem siv tib txoj kev tawm dag zog.Koj yuav tsum hloov cov kev tawm dag zog sib txawv kom ua tiav cov txiaj ntsig zoo dua.Ntawm chav kawm, lub ntsiab lus ntawm tag nrho cov no yog tias koj yuav tsum ua kom sov so kom zoo.
Post lub sij hawm: Jan-04-2024