Saturday, 7 April 2012

Cara Nak Guna Dumbbell


Selalunya korang akan workout chest dan arms, sebab dekat situ muscle yang paling menonjol. Apatah lagi kalau korang pakai baju fit.Memang terbaik lah. So, bagi yang baru nak berjinak-jinak dengan dunia muscle ne aku suggest korang dapatkan dumbbell dulu. Penggunaan dumbbell ne bukan setakat untuk bina otot dekat lengan saje tapi bina otot bahu, bina otot dada, bina otot bicep dan bina otot tricep. Bila dah ada dumbbell anytime je korang boleh workout.
CARA NAK BELI DUMBBELL
1.Satu set dumbbell boleh dibeli dimana-mana pasar raya seperti Tesco, Econ Save dan sebagainya.
2.Harga bagi satu set dumbbell lebih kurang dalam RM 70. Bergantung pada jenis dumbbell yang korang nak beli.
3.Bagi korang yang mempunyai tangan sensitif, aku cadangkan korang beli sekali sarung tangan supaya tak nak bagi tangan korang tu melecet.

CARA NAK GUNA DUMBBELL
Kat sini ada beberapa cara nak workout dengan guna dumbbel. Antaranya :


Dumbbell Clean and Press


From the starting position, dip your hips and explode upward, forcefully pulling the weights up. As the weights near your chest, dip under and “catch” them on top of your shoulders. Stand, press the weights overhead, then reverse the move.

Dumbbell Squat

Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Keeping your back naturally arched, bend at the hips and knees to lower yourself until your thighs are parallel to the floor. Push back up to a standing position.

Dumbbell Split Squat
Hold dumbbells at your sides and stand with your right foot forward and your left foot back. Lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Return to the starting position. Do 8 reps, switch legs and repeat. 
  
 Dumbbell Romanian Deadlift
Holding a pair of dumbbells at your sides, stand with your feet just beyond shoulder-width apart. Push your hips back and squat as deeply as possible, keeping your lower back naturally arched. Push back up to the starting position without rounding your back.

Dumbbell Swings
With your feet shoulder-width apart, hold a dumbbell’s handle with both hands. Extend your arms in front of your chest. Keeping your arms straight adds more work to your shoulders. Next, slightly bend your knees and swing the dumbbell between your legs. Bring the dumbbell back up to chest level as you rise.

Dumbbell Curl
Grab a pair of dumbbells with an underhand grip and hold them at arm’s length next to your thighs. Curl the dumbbells towards your chest as far as you can without moving your upper arms. Pause, and slowly lower the weights to the starting position.

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