Iqoqo lokuzivocavoca ekhaya eline-dumbbells elula lenzelwe iziguli ezinesifo sikashukela ezisesimweni esibi kakhulu somzimba. Ungenza futhi lezi zivivinyo uma usuhlakulele ukulimala kwezinso likashukela (nephropathy) noma iso (retinopathy). Ama-dumbbells kufanele adale umthwalo, kepha akhanya kakhulu kangangokuba umfutho wegazi awukhuphuki. Udinga ukukhetha ama-dumbbells wesisindo esiningi kangangokuba ungazivocavoca amahlandla ali-10 kumasethi ama-3, ngamakhefu amancane okuphumula.
Yiziphi izinzuzo zokuzivocavoca ezichazwe kulesi sihloko:
- baqeqesha amalungu, bathuthukise ukuhamba kwabo;
- vimbela ukuwohloka okuhlobene nobudala bokuhlangana, ukuvikela ngokumelene nokuqaqanjelwa kwamathambo;
- yehlisa izehlakalo zokuwa nokuqhekeka kwasebegugile.
Ukuvivinya ngakunye kufanele kwenziwe kancane, ngokushelela, ugxile emizweni yakho.
Inombolo yokuzivocavoca 1 - i-biceps flexion.
Ungayenza kanjani:
- Yima uqonde ngezimbumbulu zezandla ezisehlisiwe, izintende zezandla ziphendukele phambili.
- Phakamisa ama-dumbbells, ugobe ngokuphelele ingalo.
- Kancane kancane yehlisa ama-dumbbells esikhundleni sabo sangempela.
Ukuzivocavoca kwenombolo 2 - yemisipha ehlombe.
Indlela yokuqalisa ukusetshenziswa kwayo imi ngalendlela elandelayo:
- Yima uqonde, uthathe izimbumbulu ezandleni zakho, uphakamise izandla zakho, ugobe ezizibeni zakho bese usakaza izintende zezandla zakho komunye nomunye.
- Phakamisa izindimbane phezu kwekhanda lakho (izintende zezandla zisasatshalaliswa).
- Yehlisa ama-dumbbells esikhundleni sabo sokuqala.
Ukuzivocavoca kwenombolo 3 - izandla ngokwehlukana.
Ukuhleleka komzimba kungokulandelayo :.
- Yima uqonde, ubambe iziphisi ezandleni zakho ze-pubescent, izintende zezandla ziphenduke zibheke komunye nomunye.
- Phakamisa izimbumbulu ngokusebenzisa izinhlangothi phezulu (izintende ezibheke phansi) ngenhla kwekhanda lakho.
- Yehlisa izindimbane ngokusebenzisa izinhlangothi phansi.
Ukuzivocavoca kwenombolo 4 - okusalungiswa emthambekeni.
Ukuzivocavoca okulandelayo:
- Asondele. Asondele futhi athathe izimbumbulu zilele phambi kwakho phansi. Ngasikhathi sinye, ungaguqi ngamadolo akho, gcina umhlane wakho ukufana naphansi.
- Phakamisa ama-dumbbells akho afike ezingeni lesifuba.
- Yehlisa ama-dumbbells abuyele phansi.
Ukuzivocavoca kwenombolo 5 - emithambekeni enesisindo.
Imithetho yokuqalisa ukusebenza kwemithambeka enesisindo :.
- Yima uqonde ubambe i-dumbbell ngemikhawulo. Phakamisa izingalo zakho ngenhla kwekhanda lakho ngaphandle kokuzigoba.
- Yehlisa i-dumbbell phambili, ulinganisa umhlane wakho ngokufana phansi.
- Buyela esikhundleni sokuqala.
Ukuzivocavoca kwenombolo 6 - ukuphakamisa izingalo ohlangothini endaweni ethambekele kuyo.
Yenza lo msebenzi ngale ndlela elandelayo:
- Ulele emhlane wakho, thatha izithungu ezandleni zakho. Sakaza izingalo zakho ezinhlangothini.
- Phakamisa ama-dumbbells ndawonye, uwaxhuma ngaphezu kwekhanda lakho.
- Yehlisa izandla zakho ngokusebenzisa izinhlangothi phansi.
Ukuzivocavoca inombolo ye-7 - ebhentshini cindezela ngemuva kwekhanda ngenkathi lilele.
Ukuzivocavoca okulandelayo:
- Ukulala phansi, thatha i-dumbbell ngezandla ezimbili eziphakanyisiwe ngenhla kwekhanda lakho.
- Ngaphandle kokugoba izingalo zakho, yehlisa i-dumbbell ngemuva kwekhanda lakho.
- Buyela esikhundleni sokuqala.
Isethi yokuzivocavoca enama-dumbbells akhanyayo, eyethulwa esihlokweni, imvamisa isetshenziswa ngabantu baseMelika abahlala emakhaya asebekhulile. Ibuyisela ngokuphelele amandla emisipha, ebibonakala incipha ngokuphelele. Ngenxa yalokhu, inhlala-kahle yabantu asebekhulile iyathuthuka ngokumangalisayo. Ngo-1990s, udokotela ogama lakhe lingu-Alan Rubin wathola ukuthi lezi zivivinyo zilungele kahle iziguli ezinesifo sikashukela sohlobo 1 nohlobo 2.
Ukuzivocavoca ngama-dumbbells akhanyayo kungenziwa ngisho nakulabo abanesifo sikashukela abaye bahlakulela isifo sikashukela nephropathy (isifo sezinso) noma i-retinopathy (izinkinga zamehlo), futhi lokhu kubeka imikhawulo ebalulekile emfundweni yomzimba. Uma wenza izivivinyo kancane, kancane futhi ngokushelela, khona-ke lokho ngeke kuzilimaze izinso zakho, noma kwamehlo akho, noma kancane kanjalo emilenzeni yakho. Uzodinga imizuzu engama-5-10 kuphela ngosuku ukuze uqedele konke ukuzivocavoca okungu-7, ngamunye wabo amahlandla ama-3 ngezindlela eziyi-10. Ngemuva kwezinsuku eziyi-10 zokuqeqeshwa, qiniseka ukuthi izinzuzo zinhle.
