Zogwiritsira zokambirana ndi dumbbells kunyumba kwa amuna ndi akazi

Ndi zabwino kaso thupi lake wokongola anaimirira patsogolo pa kalilole. Kupanga izo kuti ndi zoona ngakhale kupita ku masewero olimbitsa popanda kusiya nyumba. Zikuthandizani kukwaniritsa cholinga cha Zochita ndi dumbbells kunyumba. Ntchito, kuwonjezera dumbbells, tifunika mpando ndi pamanja. Kwa amuna, akazi ndi ana ali njira yakeyake maphunziro.

Zochita amene ali ndi mlingo wochepa wa olimba thupi - kuyamba ndi zochangamutsa

Choyamba, muyenera M'sitolo pa maganizo, ndi chikhulupiriro kuti maphunziro adzakupatsani zotsatira zabwino.

Timayamba ndi kulimbitsa thupi. Amakhala anyonyomala. Ngati muli kwambiri kulemera, ndiye kuchita amawerama. Miyendo mu malo koyamba (IP) mwachindunji ndi olumikizidwa pamodzi. Kenako anagwada pansi awo, kutsika, kubwerera ku malo poyambira.

Malinga ukupeza ndi thupi lawo, kuchita 15-30 Zochita. Monga mu umodzi ndi nambalayi kwa njira yachiwiri. Tsopano ndi nthawi kuti ayambe zinthu kuti ndi dumbbells kunyumba.

Kupeza maphunziro

Dumbbells kwa oyamba ayenera kukhala zosavuta. Tengani chilichonse dzanja, kudzongoka. Pang'onopang'ono, kupinda mmbuyo pa kudzoza kumiza burashi ndi dumbbells pansi kwa minofu ng'ombe. Masamba panthawi yomweyo adzaisonkhanitsira, kumbuyo molunjika, mafupa a chiuno ndi chopendekekera mmbuyo. Izi, monga kuchita zotsatirazi imagwiridwa maulendo 2 - lililonse - 15-30 kubwereza. Ndi kuti "akufa chikoka."

Tambasulani dumbbells mu otsetsereka motere. Ugone mphasa, kutenga dumbbells mu manja ake. Maondo elbows wanu ndi kutsamira iwo ndi pansi. Ikani manja kuti dumbbells imakonzedwa likufanana ndi mapewa. Ataweramuka elbows, kwezani manja anu mmwamba, kugwirizana dumbbells kumbuyo kwa IP

kuphunzira

Kuchita zambiri zovuta Zochita ndi dumbbells kunyumba kwa oyamba, muyenera mpando yolimba. Njira iyi anachita nthawi 11. The anatsitsa dzanja lamanja dumbbell, anasiya - mudalira pa mpando. The mwendo ndi pang'ono ndichotse pa bondo, kumanzere pambali kale. Atamva dumbbell m'dera groin m'munsi. Ntchitoyi chingatithandize kukhala ndi latissimus dorsi. Tsopano kuchita chimodzimodzi ndi dzanja zina, kusintha malo ndi mapazi.

Zovuta zokambirana ndi dumbbells kunyumba akupitiriza mtundu lotsatira maphunziro. Ntchitoyi kudzakuthandizani kutulutsa mmwamba triceps. Kukhala pa mpando, Taphunzira pa nsana wake ndi nsana wake. Chitaninso dumbbell mu dzanja lako lamanzere, kudzanja lamanja akugwira kumanzere sidewall mpando wa mpando. Pa kutulutsa ndi, tenga dzanja lako lamanzere kufanana pansi. Pa nthawi yomweyo chala chaching'ono akhale pamwamba chabe chala choyamba, dzanja m'munsi. Ntchitoyi, monga chirichonse, ali kutulutsa lapansi.

Atamaliza 15 kubwereza, kuloza ndi dumbbell mu dzanja lako lamanzere. Chitani pagalasi fano.

Kenako, kutsatira dzanja kutambasuka mu malo wakhala chifukwa mutu 2 reps nthawi 12-15. IP ali yemweyo - mpando. Kwezani dzanja lako lamanzere ndi weighting mmwamba, iye akufunitsitsa pa chigongono, mutu wake ku kuwongoka. Pa siteji koyamba, mukhoza kugwira chigongono wa ntchito dzanja dzanja chachiwiri. Pomaliza imeneyi ya Zochita ndi dumbbells kunyumba kwa oyamba.

Katundu amuna - kuyamba ndi zochangamutsa

mtundu uwu koyamba kulimbitsa thupi lakonzedwa kuti amuna. Kamodzi mumathera makalasi 8-12, timapita ku mlingo yotsatira.

Iwo angakuuzeni mmene kuchita zinthu zina ya Zochita ndi dumbbells kunyumba kwa amuna, chithunzi.

Umayamba ndi zolimbitsa zochangamutsa, nayenso, koma squat zachitika pang'ono mosiyana. Imani ndi nsana wanu kwa mpando. Pa kutulutsa ndi, kusiya kwa m'chiuno mwake, kukoka nthawi yomweyo phazi bwino kutsogolo, tikwere IP, popanda kutsitsa miyendo. Pansi nthawi 15-30 ndi kupanga waika 3.

Patapita workouts ochepa, kuchita anyonyomala ngati pa mpando, kuwapanga iwo, kutola dumbbell. Izi zidzathandiza kuti tikwaniritse zotsatira zabwino.

Pambuyo zochangamutsa, kupitiriza kuchita akonzedwa zokambirana ndi dumbbells kunyumba.

Kuweta maphunziro - chiyambi

Yambani ndi "Akufa samatha", limene tafotokozazi, koma kutsatira ndi 3 reps nthawi 15-30.

Kudzongoka, anaika mpando pamaso pake. Ikani dzanja lako lamanzere pa nsana wake, kulondola, pa dumbbell ndi, tukulani pang'ono, kupinda pa chigongono chomwecho. Chiwerengero cha kubwereza - chimodzimodzi.

Kudzakuthandizani kumvetsa bwino mmene tingasonyezere pa, akonzedwa zokambirana ndi dumbbells kunyumba kwa amuna zithunzi. Kukhala pa mpando kapena benchi monga tikuonera chithunzi. Phazi kupasuka. Tengani dzanja lamanja dumbbell, kuyika chigongono phazi lolondola. Muzilankhula mkono pansi kwa pansi. Lamanzere pa nthawi yomweyo apuma pa bondo la mwendo wakumanzere. Bwererani ku IP

Kuphunzira kwa kugonana mphamvu

Imani potenga dumbbell manja ake onse. Lumikizani pafupi sidewall dumbbells pamodzi. Gwirani zolemera mu udindo uwu, kwezani manja anu pamene kupinda iwo pa elbows kotero kukoka dumbbell m'khosi. Bwererani ku malo poyambira.

Kodi kuchita akonzedwa zokambirana ndi dumbbells kunyumba kwa anthu, makamaka thupi komanso mwamsanga chithunzi.

Malizitsani zambiri ndi choncho. Kudzongoka, kutenga dumbbell mu dzanja limodzi. Kusiya alternately mapewa Taphunzira mu njira imodzi kenako zinthu zina.

Ku chinthu chimodzi - ndi kovuta

The pafupi zokambirana ndi dumbbells kunyumba kwa anthu oyenera amene zikugwira mwezi katatu pa mlungu motsatira ndondomeko zafotokozedwa pamwambapa.

Kutenga dumbbell mmanja mwanu, kudzongoka. Kuchita maulendo 2 20 KUKHALA akuluakulu.

Pakuti ntchito yotsatira muyenera dumbbell lolemera. Tengani ndi manja onse pa zomenyanazo, anaika miyendo zako. Follow tilts kutsogolo kuti dumbbell pafupi zotheka pansi.

Tsopano kutenga wothandizila weighting aliyense dzanja, kuima chomwecho IP Kodi anawerama pang'ono.

Kenako, mapendekeredwe thupi patsogolo. Ataima mu malo opanda anasamutsa torso ndi manja okha. Muzilankhula iwo pansi asanafike pansi masentimita 30. Bwererani koyamba IP Izi ndi ntchito zonse, zomwe zikuphatikizapo ya Zochita ndi dumbbells kunyumba, kuwonjezera zochangamutsa, kuchita waika 3 maulendo 20-30.

Imirirani, nditatsamira kumbuyo khoma, dumbbells ndi adatchithisira manja. Pa kutulutsa ndi, kupasuka imodzi ndi manja onse pambali, pamene wina akapuma, kubwerera kwa malo poyambira.

Kukhala pa mpando, Khalani manja anu ndi dumbbells pamodzi ndi burashi anali pa mlingo pachifuwa. Kuchepetsa elbows dzanja, kuchepetsa tsamba.

Pa izi mukhoza kumaliza akonzedwa zokambirana ndi dumbbells kunyumba kwa amuna.

kwa madona

Kwa amayi anayambanso maphunziro apadera. Chitani kudzakuthandizani kulimbitsa ntchafu, kupanga taut mimba ndi miyendo, manja - wokongola.

Timayamba ndi konzekera. Ugone pansi anabala kapena pamphasa. Pa kutulutsa ndi, kukweza miyendo molunjika pamodzi cham'mwamba mwa inhalation ndi kumiza iwo.

Zogwiritsira zokambirana ndi dumbbells kunyumba pang'ono zovuta akazi kuposa akazi okalamba. Choncho, akazi amene ophunzitsidwa bwino, angachichite Zochita zonse waika 3 maulendo 20. Akazi amene kutero ovuta, ayenera okha miyeso iwiri nthawi khumi. Izi imakhudzanso Zochita zofunika kwambiri. Iwo amayamba kuchita masekondi 30 patapita zochangamutsa.

Tengani dumbbell wina ndi manja onse, kutenga malo yopingasa, weramitsani miyendo yanu pa mawondo. Pa kutulutsa ndi, kukweza thupi, kuyesera kukhudza weighting mawondo. Bwererani IP

Zogwiritsira zokambirana ndi dumbbells kunyumba ndi zithunzi limasonyeza bwanji kuchita masewera olimbitsa thupi ndi yotsatira.

Timapanga miyendo wokongola, mikono, chifuwa

Kudzongoka. Pa "munthu" mawondo anu polera manja ake pamwamba pamutu wake. Likuvutika "ziwiri" kubwerera ku malo kuyambira.

Zogwiritsira zokambirana ndi dumbbells kunyumba anapitiriza motere. Iwo amapangidwa IP chomwecho Kwezani manja anu alternately ndi weighting lapansi. Tsatirani nthawi imeneyi kumbuyo kwake, ayenera mzere wolunjika.

Poluprisedaniya ndi weighting kupanga osati miyendo wokongola, komanso m'chiuno.

Kuchokera IP - chilili, kutenga sitepe kumanja, pamene kupinda bondo lanu lamanja ndi adatchithisira manja ake ndi weighting pansi. Kudzongoka, kodi cholinga chomwecho zosiyana.

Amenewa akonzedwa zokambirana ndi dumbbells kunyumba kwa akazi.

ana

Chabwino, ngati osachepera nthawi zina kuchita ana awo ndi makolo awo. Ngati ali ndi zaka zoposa 12, achinyamata zoyenera phukusi kwa oyamba anapereka pamwamba. Wamng'ono ophunzira akhoza akamufunsirire kuika zotsatirazi zokambirana ndi dumbbells kunyumba kwa ana.

Tiyeni ana kuyamba ndi konzekera - kuyenda pansi, ndikuonetsetsa amawerama. Inu tsopano ikhoza kutola dumbbell kuwala. Atayima molunjika, muyenera Kukweza manja anu m'mbali, iwo anali kufanana pansi. Ngati mwana wolonjezedwa kukwatiwa kwa nthawi yoyamba, osachepera asanu. Tsopano tiyeni wakweza manja ake ndi dumbbells alternately.

Kenako IP ndi kuonerera, koma dzanja akugwira dumbbells ali pa phewa. Pa zachifalansa wa - manja kusuntha kupita m'tsogolo, monga kutulutsa - pansi.

Pomaliza - kuyenda pang'onopang'ono pang'onopang'ono. maganizo kuchokera adzapereke amenewa kungakupatseni!