Zogwiritsira zokambirana ndi dumbbells - chophweka njira ndi angakwanitse kumanga minofu ndi kuonda.

makalasi adiresi ntchito miyeso zosiyanasiyana kumva zosiyanasiyana mayankho. Koma, ziribe kanthu chimene wina aliyense anena, akonzedwa zokambirana ndi dumbbells - ichi ndi njira yabwino kwambiri kubweretsa zimakwana kubwerera mwakale, ndipo kakafupi nthawi.

Musanapite mwachindunji za luso kuchita kokoka, tiyeni tikambirane za ubwino zinthu zimenezi. Choyamba ndi ofunika ponena kuti zida masewera zotere dumbbells kupezeka kwa zigawo zonse za anthu. Iwo yotchipa ndipo tsopano lingathe kukopedwa pa sitolo iliyonse zinthu zamasewera. Mfundo zofunikira Komanso ankaona nthawi khalidwe zimatengera malo aang'ono kwambiri mu chipinda monga umboni okha mtima wake. N'chifukwa chake Zochita ndi dumbbells kunyumba - Njira kwa iwo ofuna kwambiri kubwereza chithunzi awo.

Kenako chinthu ofunika ponena n'chakuti aphunzitsi ambiri cholinga yopapatiza, kuti munthu makamaka pulogalamu yoyeseza zochita pa yeniyeni minofu gulu. Dumbbells pankhaniyi ndi multifunctional ndi osiyanasiyana. Ndipo potsiriza, ndi zida masewera, monga dumbbell akhoza kukhala masewero olimbitsa thupi lanu lonse, amene inu mukhoza kutenga ndi iwe kukachita bizinesi kapena patchuthi. Ndipo imakamba za sayenda wa khalidwe masewera sitinganene kwa ena.

Ndi ubwino kwambiri kapena zochepa ife kumvetsa. Tsopano tiyeni tikambirane mwachindunji m'mene angamangirirane ndi kulimbitsa thupi molondola. Zogwiritsira zokambirana ndi dumbbells ayenera kuchitidwa katatu konse sabata. Yesani kuchita maphunziro kuti katundu ndi yunifolomu kudutsa magulu onse minofu. Apo ayi mukhoza kupewa ngozi. Mpumulo pakati waika si masekondi woposa makumi anayi. Ndi kuchita lotsatira, mukhoza kuyamba pambuyo miniti imodzi. Pankhaniyi, kukhala pa mpumulo ndi koletsedwa. Onetsetsani kuti ntchito mtundu kuyenda. Pomaliza, monga kuyenda mozungulira.

Maphunziro zolemera chimayendera mfundo zotsatirazi:

• tsiku Choyamba - kukongola sitima ndi chifuwa.

• Tsiku lachiwiri - tcheru chonse ndi pa mapewa ndi miyendo.

• Tsiku lachitatu - kuchita akonzedwa zokambirana ndi dumbbells msana ndi triceps.

Tsopano n'kupita mwachindunji kwa malongosoledwe a maseŵerowo luso.

Gulu lina - minofu pectoral. Chagada pa benchi kapena pansi, kupinda nthawi yomweyo elbows wanu. Ikani burashi mwachindunji pa chifuwa, makhwatha akukumana mkati. Alternately kapena imodzi manja ndi dumbbells m'mwamba.

Yotsatira zolimbitsa thupi - kuyambira malo ndi pafupi zofanana, kupatula manja. Pontho tisafunikambo tipereke naye ku mbali molunjika, kanjedza mpaka kutsogolo. Kwezani manja anu popanda kupinda.

Chachiwiri gulu - kukongola. Zochita izi imaphunzitsa minofu kukongola, pali zambiri. Tikambirana kokha zofunika kwambiri.

Ikani mapazi anu m'lifupi mapewa ake mmbuyo molunjika. Alternately kapena imodzi maondo mu mafupa chigongono manja. Ndipo apa amachita wina. Pankhaniyi, muyenera benchi. Khalani pa nsonga zake. Loko dzanja moti kufanana kwa phazi, chigongono mmene malo pamwamba chabe bondo. Dumbbell kukweza kwa munthu amene si kuchotsa ku bondo la mkono.

Gulu lachitatu - mapewa ndi miyendo. Choyamba, tiyeni tikambirane Zochita pa kuphunzitsa minofu ya lamba phewa. Kukhala pa mpando, kumbuyo molunjika. The ofukula Nyamulani mzere dumbbells m'mwamba pamene kuwongola manja. Ndipo njira ina. Imani ndi mapazi phewa-m'lifupi padera, mawondo pang'ono akunga. Pang'onopang'ono kulera dumbbells m'mbali mlingo mutu.

Chipika lotsatira - akonzedwa zokambirana ndi dumbbells kwa mapazi. Onse a iwo anapangidwa kuchokera pawopawo ubwenzi ndi mapazi anu phewa-m'lifupi padera. Mbali yoyamba muyenera squat dumbbells mu manja ake. Chachiwiri - kuchita lunges imatumiza komanso ndi dumbbells mu manja ake.

Pomaliza, gulu wachinayi - ntchito minofu mmbuyo ndi triceps. Zochita, awiri oyambirira - chifukwa kumbuyo, ziwiri zotsatira - chifukwa triceps lapansi.

Imirirani, atatsamira pafupi ndi benchi, kuwayika ake bondo limodzi. Back molunjika, free dzanja amathandiza. Kuukitsa dumbbell kwa mlingo wa m'chiuno, motero kutsogolera elbows mmwamba.

Kenako - bodza nkhope pansi pang'ono okonda kapena mosabisa benchi. Atamva dumbbells ndi kumangitsa kuti chifuwa. Mudzabwerera malo ake apachiyambi.

Tsopano ife tikupita ku triceps lapansi. Kuyambira malo - kaya atakhala pa mpando kapena. Khalani ndi dumbbell, akuponyera kumbuyo kwake. Tsopano kuuchotsa malo yopingasa wa dzanja lanu. Ndipo chinthu chimodzi zambiri - pogona pansi kapena benchi dumbbells pamwamba pa malo pachifuwa. Muzilankhula kwa mlingo wa mutu, musaiwale kukhotetsa elbows wanu.

akonzedwa Izi zokambirana ndi dumbbells amakulolani zina zisanu ndi chimodzi - miyezi isanu ndi iwiri ya masewera olimbitsa thupi osati kusintha kamvekedwe ka minofu yanu ndi thanzi, komanso kukwaniritsa othamanga. Mwina chifukwa ichi zofunika zimene ayenera ntchito!