Yadda za a Zaɓi Dumbbells Madaidaicin Girma don Ayyukanku

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Kuna ƙaunar ƙwallon ƙwallon ƙwallon ƙwallon ƙafa naku-kun san malami, kuna da tabo a ƙasa, kuma kun san tsammanin tsammanin haɗarin cardio da motsi. Bugu da ƙari, kun san saitin da kuma ma'aunin nauyi don amfani. Amma wannan shine inda al'amuran yau da kullun na iya hana ku. Ka yi tunani game da shi: Kuna da aminci ga wannan ajin, kuma kun kasance da aminci ga dumbbells masu girma iri ɗaya kowane mako. Yana iya zama lokaci don haɓaka wasan ku na nauyi-ta yaya kuka yanke shawarar fam biyar shine madaidaicin nauyin matakin dacewarku a farkon wuri?

Liz Barnet, babban malami a Uplift Studios a cikin New York City ya ce "Ƙara ƙarin juriya a cikin nauyin nauyi, ko dumbbells, barbells, ko kettlebells, shine hanya mafi inganci don ƙalubalanci tsokar ku." "Sai kawai ta hanyar ƙarfi da horo na juriya za ku iya ƙara yawan ƙwayar tsoka, wanda ke da mahimmanci don cimma siffar 'toned', da kuma kiyaye jikin ku yana aiki yadda ya kamata." (Duba dabarun Filato-Busting don fara ganin Sakamakon a Gym.)

Karanta: sautin, ba tsoka ba, mata. Kawai saboda kun yanke shawarar ƙara ƙarin nauyi ba yana nufin cewa za ku haɓaka nan take ba (ba cewa akwai wani abin da ba daidai ba tare da haɓakawa, idan abin da kuke aiki kenan!). Idan haka ne, masu ginin jiki ba za su buƙaci ciyar da rabin lokaci ba don yin aiki akan girman su da dacewa. Barnet ya ce "Akwai rashin fahimta cewa ɗaga nauyi zai sa ku yi girma da tsoka, lokacin da a zahiri samun ƙarin ƙwayar tsoka zai haɓaka ƙarfin ku don haka ya ƙona ƙarin adadin kuzari da kitse na wuta." (Yana daya daga cikin Abubuwa 10 da Ba ku Yi a Gym (Amma Ya Kamata))

Don haka ta yaya za ku zaɓi girman dumbbells don kamawa a cikin aji, ko ma lokacin da kuke horarwa da kanku? Yawancin malamai suna ba da shawarar tsakanin fam biyar zuwa 10 saboda wannan shine madaidaicin adadin nauyi don daidaikun mutane suyi aiki da su. Amma kada wannan shawarar ta girgiza hukuncin ku. Barnet ya ce, "Ka tuna abin da wasu abubuwan da kuke yi a rayuwa a waje da motsa jiki waɗanda ke buƙatar ku sarrafa nauyin waje," kamar kayan da aka ɗora zuwa bakin da kuke ɗauka don aiki, wanda zai iya zama sama fam takwas."

Barnet yana ba da shawarar ba wa kanku kima: Zaɓi motsa jiki da nauyin da kuke jin daɗi da shi. Ya kamata ku iya yin maimaitawa 10 zuwa 15 tare da tsari mai kyau. Idan kuna jin za ku iya yin fiye da hakan, lokaci ya yi da za ku ƙara nauyi. (Koyi lokacin da za a yi amfani da nauyi mai nauyi vs. Masu nauyi.)

"Idan kai gogaggen mai motsa jiki ne, yakamata ku ƙara nauyi yayin motsawar da kuka saba da jin sauƙaƙe bayan 15 zuwa 20 reps," in ji ta. "A ƙaru da fiye da biyar zuwa 10 bisa ɗari a kowane 'yan makonni."

Girman daya bai dace da duk a cikin dakin motsa jiki ba. Don haka yana da kyau-kuma ana ƙarfafawa-don ɗaukar nauyi fiye da ɗaya kuma, kuma daidaita yadda ya cancanta. Bicep curls na iya zama cikakke tare da fam 15, amma kuna iya buƙatar sikelin zuwa 10s don haɓaka tricep. Kuma wannan shine abin da yakamata ku yi-kar ku sadaukar da ƙarfi da ci gaba saboda kun firgita don ɗaukar ma'aunin nauyi fiye da ɗaya.

"Idan ba zato ba tsammani ku zaɓi ma'aunin nauyi wanda ya yi muku nauyi, koyaushe kuna iya rage nauyi zuwa mafi girman nauyi," in ji Barnet. "Yana faruwa koyaushe a dakin motsa jiki. Kuna so ku tura kanku amma kuma ku tabbata za ku iya kammala dukkan aikin motsa jiki kamar yadda aka tsara tare da tsari mai kyau."

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