Tambasulani dumbbells kuti lamba wake. Zida, nsonga, ubwino

Tambasulani dumbbell kuti lamba ntchito ojambula kuti "dobivku" balati kumapeto kwa kulimbitsa thupi ndi. Izo ntchito azitithandiza Zochita monga: Kukhala adaponya adawayika ndodo otsetsereka ndi kukoka uko. Cholinga cha zoyenda ichi ndi kuonetsetsa katundu yunifolomu mbali zonse za mmbuyo. Nthawi zambiri iwo anachita kuthetsa asymmetry. Tambasulani dumbbell kuti lamba zimagwiritsa ntchito ngati masewera olimbitsa thupi kwa kumbuyo, koma kupatula kuti amagwiritsanso mmunsi mwa trapezoids lapansi.

njira ntchito

Tambasulani dumbbells mu otsetsereka amafuna kwambiri apamwamba luso umwini, chifukwa ngati inu silingayende bwino, ndiye mphamvu zochita adzakhala ndichepe kwambiri.

1. Kutenga dumbbell mu dzanja limodzi ndi kukhala mbali pa benchi. nsinga ayenera ndale, ndi kanjedza imalozera ku mbali ya m'chiuno.
2. Pali 2 options mmene kutenga malo koyamba kapena kuima ndi mapazi anu lonse ndi longitudinally, atatsamira ndi dzanja lake ufulu m'mphepete mwa benchi kapena mwendo umodzi kuti bondo pa benchi ndi kusunga shopu dzanja. Ngati womberani ikuchitika ndi dzanja lake lamanja, ndiye muyenera kuika lako lamanzere phazi ndi mosemphanitsa.
3. The dzanja limene barbell ayenera adatchithisira ndi kwathunthu imakula. Phewa ayenera kukhala pansi pa mlingo wa ntchito manja mapewa.
4. Pokoka mpweya, kukoka dumbbell ali mosamalitsa choimirira. Pamene gululi ayenera Usatong'olere kumbuyo minofu yanu. Komanso ndikofunikira mpokolowekapo dumbbell mkulu ngati n'kotheka. Ndi zofunika kuti wokhudza pachifuwa kapena paphewa. Yesani ndi kusunga dumbbell pamwamba pa masekondi angapo. Izi ndi zofunika kwa kupsyinjika bwino chandamale minofu kuti.
5. Exhaling, kuchepetsa dumbbell udindo poyambira, koma Mulimonsemo si kwambiri. Kutsitsa muzichita, pafupifupi ankalamulira mayendedwe. Pangani angapo ofunikira kubwereza ndi kusintha manja.

Zolakwa pa masewera olimbitsa thupi

ndimalephera kukweza chipolopolo kwa mlingo phewa. Komanso kukoka dumbbell ndi dzanja limodzi ayenera kuchitidwa mu malo khola la thupi, kotero kutenga malo olondola yomweyo. kulakwitsa wina ndi zosayenera kupuma pamene wokhulupirira.

Kumbukirani kuti patsogolo ntchito yonseyi ndi dumbbell adaponya kuti lamba ndi njira yolondola. Ngati simungathe kutsatira izo, yesetsani kulemera m'munsi. Ndikhulupirireni, kayendedwe yolondola ndi kulemera otsika adzapindula kuposa cholakwika ndi kwambiri. Anthu gyms zambiri yesetsani kuyang'ana ngati weaklings ndipo pomwepo kutenga dumbbell kwambiri. Kusiya mfundo yanu ndi musazengereze ntchito ndi yaing'ono kulemera.

Pa ntchito yonseyi kuyenera yekha chigongono ndi paphewa. kumbuyo ayenera molunjika ndi pang'ono arched mu lumbar msana. Osati nazo msana, chifukwa kungachititse kuti choipa.

Musati Usatong'olere dzanja minofu yanu pamene akukweza dumbbells, chifukwa zimatengera ena katundu minofu chandamale ndi amachepetsa mphamvu ya zolimbitsa ambiri. Nthawi zambiri, oyamba amalakwitsa - kukongola kupsyinjika pamene akukweza, chifukwa mu anataya pafupifupi mfundo lonse zochita. Kukonza zikuthandizani mphunzitsi odziwa. Izo analimbikitsanso pa chiyambi cha maphunziro kugwiritsa ntchito thupi kochepa kwambiri ntchito njira ya ku ungwiro, ndi pamenepo pokha kusuntha pa zinthu zazikulu.

Poyamba, chokhacho kugwira ndale. M'kupita kwa nthawi, pamene inu mosavuta kuthana ndi thupi, mukhoza zina kusintha zinazake pamwamba. Pankhaniyi, chigongono adzakhala kuyang'ana zosiyana ndi katundu adzakhala zofunika kwambiri.

Kukhala zothandiza Margolis Wheel

Tambasulani dumbbells kuti chibwano chanu kapena lamba ndi oyenera onse novice ndi akatswiri. Zimakhala monga iliyonse maofesi kuphunzitsa, ndi kuchita kwa zaka zambiri. Tambasulani dumbbells kuti lamba - bwino ndipo si ntchito kwambiri zoopsa kuti amalola kuti kukonza kusiyana yaing'ono chitukuko cha kumanzere ndi theka bwino minofu kumbuyo.

Kodi chikuyandikira

m'munda wa akatswiri ojambula amavomereza kuti kuchita masewera olimbitsa thupi monga dumbbells chikoka mu otsetsereka, ndi bwino kuchita waika atatu a kubwereza 8-12 lililonse. Ngati inu simungakhoze kuchita yofanana reps pa manja onse - ichi ndi chizindikiro choyamba kuti minofu yanu amakonzedwa omangidwa. Choncho, chiwerengero cha kubwereza zikhoza kusintha kwa zochitika zenizeni.

Kodi ntchito amachita izi?

Choyamba, kukoka dumbbells mu otsetsereka ntchito mu ojambula kwa kutukula minofu kumbuyo. Komabe, ntchito yake inachokera mu masewera ena. Mwachitsanzo, kayendedwe ka chigongono ndi paphewa ndi khalidwe kwa tennis, pamene kawirikawiri osewera anatumikira mpira. Monga Mboni zimenezi chikufunika kusambira, ogwetsana mpira, volebo ndi masewera ena. Choncho, ntchito ya samatha kuti lamba mwina pang'ono bwanji mwasintha osiyanasiyana olimbitsa thupi.