Abstract: Dumbbells nkibikoresho byoroheje byamahugurwa yingufu, ubunini buto, bworoshye gukoresha, abashya benshi bazagura ibiragi nkibikoresho byo kwinezeza.Ariko abantu benshi bashaka kumenya uburemere nkwiye guhitamo?Ni ubuhe bwoko bwo kutavuga neza?Hariho ubwoko bune bwa dumbbell, ukurikije urwego kuva hasi kugeza hejuru yipakira vinyl, amashanyarazi, irangi, gupakira ibara rya kole.Inshuti rusange zimenyereza urugo, tanga igitekerezo cyo guhitamo ibirahuri bya pulasitike, imiterere ya elastique, irinde kwangiza ibikoresho cyangwa hasi murugo.Uburemere bwa dibbells bugomba gutoranywa ukurikije uburebure nuburemere, kandi ukitondera "uburemere nyabwo" cyangwa "uburemere busanzwe" mugihe uhisemo ibiro.Ibikurikira nuruhererekane ruto hamwe kugirango tubyumve.
Nigute ushobora guhitamo ibiragi
1, uburemere bushaka kwitoza imbaraga, bugomba guhitamoIbiro bishobora guhinduka, hamwe nuburemere bwuzuye buremereye nibyiza, kuko imbaraga zimitsi ya buri gice cyumubiri ziratandukanye cyane, nka kg 10 dumbbell, ikoreshwa mugukora imyitozo yo kugonda bicep base irahagije, ariko ikoreshwa mugukanda intebe nayo urumuri, ntabwo aribyiza nko gukora gusunika hejuru.Niba uburemere budahagije, urashobora guhuza ibice byinshi bitavuga hanyuma ugahindura uburemere ukurikije imiterere yumushinga.Guhitamo ibiro bigomba kwitondera "uburemere nyabwo" cyangwa "uburemere busanzwe", uburemere nyabwo nuburemere nyabwo bwa dumbbell, uburemere busanzwe kugeza ubu, ariko nta magambo asobanutse neza, ariko hariho ingingo imwe, uburemere busanzwe bwingirakamaro ni kilo 40 kurenza uburemere nyabwo bwa dumbbell bushobora kuba ibiro bike gusa, mugihe rero uguze, Cyane cyane mugihe utumiza kumurongo, menya neza ko witondera iki kibazo.Kandi ubaze niba uburemere bwavuzwe ari busanzwe cyangwa nukuri.
2,dumbbellgutondekanya gusa byavuzwe ko hari bine, ukurikije amanota kuva hasi kugeza hejuru ya vinyl, amashanyarazi, irangi, pake yamabara.Dumbbell zikoresha amashanyarazi kandi zisize irangi zikoreshwa cyane na siporo kuko zifite amasahani hasi.Inshuti rusange zimenyereza urugo, tanga igitekerezo cyo guhitamo ibirahuri bya pulasitike, imiterere ya elastique, irinde kwangiza ibikoresho cyangwa hasi murugo.Abashaka kuzigama amafaranga barashobora kugura umufuka wa vinyl, kandi abantu bafite ubukungu barashobora guhitamo umufuka wa kole yamabara, atandukanye mubwiza.
Wibande kuri pake ya dumbbells yumukara, mubisanzwe imbere ni icyuma cyingurube (hasi yo gushonga ibyuma bishaje, hagati yo guta ibyuma), hanze yizingiye muri rubber yumukara nyuma yo gupfa.Rubber ipfunyitse dumbbells igabanijwemo ubwoko bubiri, bumwe ni umusaruro wa kole.Imwe muriyo ni ugukora kole.Ibikoresho bisubirwamo bivanze na reberi yongeye gukoreshwa, reberi nshya ivanze na reberi nshya.Itandukaniro ryibiciro ni 30%.Inzira nyamukuru itavuga ku isoko cyangwa igaruka kubintu bifatika kole.Ibi birasa nuburyo ibyuma bya pulasitiki byongeye gukoreshwa bifite impumuro mbi ugereranije nudusimba dushya twa plastiki.Gusaza byoroshye, nyuma yimyitozo, amaboko azagira ibisigazwa byimpumuro nibindi bintu bibi.Ariko igiciro kirahendutse, nuko kigurishwa neza.Nyuma yiminsi ibiri ahantu hateganijwe, impumuro hafi yabuze.
Mubyongeyeho, ubuso bwa glue dumbbell, nyuma yimyitozo yo guhanagura, ni byinshi kandi byiza.Guhuza ni ikinyuranyo.Ubuso bwibikoresho bya glue dumbbell biroroshye gusaza, nyuma yo kumara igihe kirekire ukoresheje, guhura nikibazo gikomeye, gishobora guta agace gato, kandi kole nshya ntabwo.Ariko ibiragi ntibikunze gukomanga ibintu, ibi ntabwo aribyo bigufi, inshuti zifatika zigura ibintu bibiri byinyuma bishobora kuzuza ibisabwa byamahugurwa.
Intambwe ya 3: Ibisobanuro
Mugihe ugura ibiragi, urufunguzo rwo kwitondera amakuru abiri, imwe ni ihumure ryimikorere kandi itanyerera.Mubisanzwe inkoni yo gufata izashyirwaho igipande cya kole irwanya kunyerera, hariho kandi igitutu cyicyuma kiva kumurongo urwanya kunyerera, uko bishoboka kose kugirango urebe niba gufata neza kandi bikomeye, kole yo kurwanya kunyerera ntishobora ubyibushye cyane, gufata biroroshye cyane, bitabaye ibyo bizagira ingaruka kumitekerereze ya grip dumbbell, umurongo urwanya kunyerera ntushobora kwambara amaboko.Anti-skid ntabwo ikeneye kuvuga byinshi, gufata ikiragi kiremereye, ingaruka zirakomeye cyane, nubwo amahirwe atakubise abantu bihagije kugirango bakubite amatafari make murugo.
Babiri nugufata inkoni kumpande zombi zimpeta yagenwe.Kugenzura neza niba imigozi ya screw na screw kuruma bifatanye, ibisanzwe ni uko umugozi ushobora kwinjira no gusohoka byoroshye, ariko ntibinyeganyeze.Impeta ya screw nayo igomba gukomera mugihe icyo aricyo cyose mugihe cyamahugurwa.Isahani imwe y'ibikorwa ya dumbbell izunguruka kandi irekure buhoro impeta ya screw.
Guhitamo dumbbell nyinshi birakwiye
1. Hitamo uburemere bwa dumbbell ukurikije uburebure bwawe n'uburemere.Muri rusange, gura ukurikije uburebure n'uburemere.Niba utazi guhitamo, urashobora kwifashisha amahame akurikira, yashyizweho ukurikije physique isanzwe hamwe nuburemere bwimyitozo yabashinwa, mugihe uzirikana ejo hazaza ubukana bwa dumbbell.Uburebure buri munsi ya 1.60m uburemere 60kg-25kg uburebure buri munsi ya 1,70m uburemere 70kg-30kg uburebure buri munsi ya 1.80m uburemere 80kg-35kg uburebure buri munsi ya 1.90m uburemere 95kg-45kg
2. Hitamo uburemere bwa dumbbell ukurikije intego yawe yo kwinezeza
Niba imyitozo yawe ya dumbbell yagenewe kubaka imitsi, kora amaseti 5 kugeza kuri 6 ya 8RM-10RM kumunsi.
Niba imyitozo yawe ya dumbbell ari iyo gutuza umubiri wawe, kora 5-6 ya 15-20RM kumunsi (umubare wamaseti hano ni ukureba gusa).
RM: yerekana umubare ntarengwa wo gusubiramo.Umubare ntarengwa wimigendere dumbbell irashobora gukora hamwe nuburemere bwatanzwe yitwa RM.RM mubisanzwe isaba kwipimisha inshuro nyinshi kugirango ubone.Kurugero, 30 kg intebe yintebe ya dumbbell hamwe na rep 8 ntarengwa byitwa 30 kg upslope dumbbell intebe.
Igihe cyo kohereza: Jun-02-2023