Makalasi ndi dumbbells kunyumba kwa oyamba

Makalasi ndi dumbbells kunyumba - ndiyo njira yaikulu kuti thupi wokongola thandizo kwa akazi ndi amuna. Ndi bwino njira ndi maphunziro tsiku minofu kwambiri, thanzi akukhudzidwira.

Dumbbells: zimene akuchita ndipo iwo anapereka

Anthu ambiri amaganiza kuti Zochita ndi dumbbells kunyumba kwa akazi azipereka kwa kulemera imfa. Komabe, zimenezi si zoona. Mphamvu katundu chofunika ndi thupi mu malo oyamba kusintha izo. Minofu wamphamvu, ndipo sikungawononge ndi kuwonda. Mamembala a kugonana fairer amene akufuna kuonda, Njira adzakhala poyamba kuchotsa pogwiritsa owonjezera, ndiyeno yambani kuphunzitsa.

Sport dumbbell kunyumba ndi zothandiza kwambiri. Iwo ali thupi lonse ndi phindu kwambiri. Mwachitsanzo, ngati cholinga pa nsana, akhoza kulimbikitsidwa kamodzi msana wa lonse, sadzakhuta mumandizunza ululu mderali. Ndipo ngati inu kuphatikiza Zochita izi ndi zovuta kuphunzitsa enanso a thupi, n'zotheka kupanga corset akulu. Izo idzathandiza kuti ntchito yokonza ziwalo mu malo, adzalimbikitsa zimfundo, kuwapanga zochepa Chimaona ndi kuonjezera zili mchere fupa.

Kusankha kupsyinjika pa minofu

Dumbbells - ndi yekhayo masewera zipangizo, amene ali oyenera kugwira ambiri zokambirana. Kulemera iwo ang'ono, thupi sati lomwa. Chibwenzi, m'masitolo apadera mungapeze zosiyanasiyana dumbbells, amene amasiyana mzake ndi kulemera kwawo, kukula ndiponso mtundu. Ngati mukufuna kuyamba wokhulupirira kunyumba, ndi bwino kutenga projectile yolemera kuposa kilogalamu imodzi. Pakuti oyamba, ndi njira yabwino. zolemera zimenezi zidzakhala zosavuta kusamalira.

Tisanasankhe kulemera kwa projectile n'kofunika kuganizira kuti chinthu, cholinga chimene mukufuna kuyamba wokhulupirira. Ngati pang'ono kuti kuonda ndi kupereka chithunzi wokongola mawonekedwe, pamene chipolopolo ndi kulemera kochepa kupsa mwangwiro.

Makalasi ndi dumbbells kunyumba kwa amuna kutanthauza kumanga mpumulo minofu. Pankhaniyi, katundu akhoza ziwonjezeke kwa makilogalamu atatu. Komabe, tizikumbukira lamulo zofunika. Simudzaliona zotsatira yowala pophunzitsidwa sabata. Only zonse thupi tsiku lililonse kumathandiza kukwaniritsa zolinga zimenezi.

Ndi bwino kuti achite Zochita kunyumba kwa mphindi yaitali kuposa 45. Izi ndi nthawi mulingo woyenera kuti si zimamuchulukira thupi ndi kumupatsa mwayi kuti achire. Tiyenera kusuntha ndi masitepe anayeza, osati kuti ndifulumire, ndiye onse ayenera kutuluka.

Zakudya pa maphunziro

Mmodzi mwa malamulo zofunika kutsata pa kuphunzitsa kunyumba - ichi ndi kudya bwino. Musaiwale kuti thupi limataya mphamvu zambiri, ndipo onetsetsani kudyetsa minofu kuti. Zilibe kanthu - ndinu mwamuna kapena mkazi, Ndi bwino kugwiritsa ntchito anayeza zedi mapuloteni, masamba atsopano ndi mavitamini.

Accustom okha kudya nyama mafuta zochepa ngati n'kotheka. Iwo zikuwononga kokha kukhudza thupi, koma nawonso kulenga kulemera m'mimba, pofuna inu kugwiritsa ntchito.

Makalasi ndi dumbbells kunyumba kwa kuwonda kokha ntchito ngati mudya bwino.

N'chifukwa chiyani tiyenera kuphunzitsidwa

Kuti angaphunzitse ndi dumbbells:

• Kupanga kanjedza wokongola mpumulo.
• Patsogolo mgwirizano wonse.
• Kumangitsa magulu onse minofu.

Makalasi ndi dumbbells kunyumba kwa oyamba titero tiyenera magulu onse minofu. Sankhani Zochita angapo, kugawira iwo Mphindi 45 ndi inu mukhoza kuyamba kuphunzitsa.

Zogwiritsira zokambirana muyezo

Chitani 1

Zolimbitsa thupi ili, muyenera otsika benchi. Ngati si nyumba, n'zotheka kuphatikiza chimbudzi angapo monga fanizoli. Dzanja ndi bondo ayenera kudalira benchi mu dzanja ena atanyamula dumbbell. Akhwatchitsa kumbuyo molunjika mu malo anawerama kuti kumva nkhawa. Yambani kuukitsa dumbbell kuti chigongono pazipita sanauke. Nkofunika kuganizira pa manja ndi minofu kumbuyo. Kuchita angapo chikuyandikira ndiye kuchita chinthu chomwecho, kokha nthawi imeneyi akutsamira pa phazi lina.

Chitani 2

Ntchitoyi ayenera kuchitidwa ubwenzi. Pang'ono mawondo anu, kudzawatenga ndi dumbbell ndipo tsitsa iwo pa matabwa a. Ndi lathyathyathya kumbuyo komwe akuchita patsogolo unakhota. Kenako, ukitsani dumbbells mkulu pamene inu mufika. Ife kukonza masekondi angapo mu udindo uwu ndi kupita ku malo poyambira. Pamene akuchita Zochita safuna kuti ndifulumire. Ndipo musaiwale kuti maphunziro ndi dumbbells kunyumba ayenera kupuma moyenera.

Chitani 3

Ntchitoyi kumalimbitsa minofu kumbuyo. Kukwaniritsa zosowa zake kuti akunama. Ngati si kunyumba benchi kukatenga yosalala, otsika pamwamba. Iwo ayenera kukhala olimba. Bodza pa nsana wanu. Komanso, monga pang'onopang'ono zotheka pa manja yaitali kukoka dumbbell kumbuyo mutu wanu, ndiye kachiwiri. Zingapo mwa zimenezi tsiku kwambiri mulimbitse kumbuyo.

Chitani 4

Ngati mukufuna kulimbikitsa minofu ya manja, Mpofunika atakhala pa lathyathyathya pamwamba ndi kubisila wanu molunjika, nthawi zochepa chabe kuchita kukweza dumbbell ndi dzanja limodzi, ndiye ena.

Ubwino dumbbells pa zipolopolo ena

Makalasi ndi dumbbells kunyumba bwino Cofunika koposa ndi zipolopolo ena. Pali ubwino zotsatirazi:

• simulators Large zatenga kwambiri za malo ndi okwera mtengo. Ndi chifukwa chake si aliyense angakwanitse apamwamba amenewa. Koma dumbbells - ang'ono ndi yabwino. Mukhoza kuwasunga pansi pa kama, mu kabati lapansi. Mu malo aliwonse kumene mukufuna.
• Dumbbell - kuti chipolopolo kumene mudzayamba optimally kuphunzitsa woyambitsa. Zingamvekere magulu onse minofu pa nthawi yomweyo thupi osati lomwa.
• Dziwani chiopsezo otsika kuvulazidwa. Mwachitsanzo, pamene amachita pa masewero olimbitsa thupi ndi pafupi bala ayenera kukhala mphunzitsi, kuphunzitsa zinthu zolemera chofunika.

Zonse mchitidwe dumbbells kunyumba - ichi ndi mwayi wanu kubweretsa chithunzi chanu mu mawonekedwe, kusintha chikhalidwe thupi pa mtengo wotsikitsitsa kwa gyms ndi zipolopolo mtengo.

Kuphunzira kuphunzitsa

Ngakhale kuti dumbbell - yosavuta kugwiritsa ntchito chipolopolo, n'kofunika kufikako maphunziro.

malamulo Basic:

• Isanayambe maphunziro chofunika kulipira pang'ono yochitira pang'ono zochangamutsa. Panopa umagwira ntchito yofunika kwambiri. Minofu ayenera kutenthetsa, mwinamwake ndiye zimawawa thupi lonse.
• zolimbitsa aliyense, zilibe kanthu zimene minofu gulu limayendetsedwa, ayenera limodzi ndi mpweya yosalala. Fulumirani sufunika.
• Mphamvu ya maphunziro anu ndi zina zofunika kutero. Mwachitsanzo, mwezi angathe kugula dumbbells ndi chofunika kwambiri kapena monga amachita Mphindi 15 yaitali.

Mphamvu ya maphunziro

Nthawi zambiri funso n'lakuti ya kapena kuphunzitsa ndi dumbbells kunyumba zingabweretse zotsatira zabwino. Ndipotu, ndi kotero. Pang'onopang'ono mudzayamba kumva mmene minofu yanu kwambiri, izo Mwamsanga ululu kumbuyo. Komano - zothandiza monga munthu wina aliyense kuchita masewera. A maphunziro ndi dumbbells kunyumba - ndi angakwanitse njira kwa ndalama zawo ndi nthawi.

contraindications

Dumbbells - ndi zida masewera. Pali matenda ndi zina mwa zomwe m'gulu zoletsedwa mtundu wa maphunziro:

• Mphumu.
• Mimba.
• matenda a mtima.
• Oopsa.
• m'masiku otsiriza ovuta (akazi pa nthawi imeneyi, tikhoza kupereka katundu pa thupi).

M'pofunikanso kukhala osamala kwambiri mu masewera olimbitsa thupi ndi osteochondrosis ndi kupindika msana. Mu milandu, katundu ayenera kukhala odziletsa, ndi zofunika Pre-nkhani ndi mphunzitsi, choncho anatola akonzedwa bwino zokambirana.

Polongosola mwachidule

Kuti adzimvera, tikhoza kunena kuti zolemera za - ndi angakwanitse ndipo Chophweka njira ndi thanzi labwino ndi pang'ono mpope nyumba minofu. Tengani nthawi kusonyeza kwa mwezi umodzi, muona bwino kugona ndi thanzi akukhudzidwira. Zochita kwambiri ndi dumbbells kunyumba. Chithunzi momwe kuchita zinthu zolimbitsa, mukazonde musanayambe kuphunzitsa, zinali zosavuta kuti akhale omasuka ndi kuwombera pa. Yambani kuphunzitsa lero - ndi kumva zotsatira chogwirika mkati mwa kanthawi kochepa.