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1. Ndeipi mhedzisiro yekudzidzira dumbbells kusimudzira basa repabonde
Dumbbell squats akambofungidzirwa sarudzo yekutanga yehutano hwevarume. Paunenge uchidzidzira dumbbell squats, ivo vanogona kusimudzira kuchengetedzwa kwemahomoni echirume uye anoshanda kwazvo mukusimudzira murume basa repabonde.

2. Ndeipi mhedzisiro yekurovedza dumbbells kudzikira uremu?
Kana chinangwa chekudzidzira dumbbells ndechekudzikisa mafuta, zvinokurudzirwa kuti uite 15-25 reps kana zvimwe paboka. Iyo nguva yeboka rega rega inodzorwa pamaminetsi 1-2. Paunenge uchisarudza dumbbells, sarudza akareruka, kuti urege kudzidzisa tsandanyama dzakawandisa uye kuve wakanyanya kukura.

3. Ndeipi basa rezvipenga kuvaka mhasuru
Yekureba-kwenguva kutevedzera kune dumbbell kurovedza kunogona kugadzirisa mhasuru mitsara uye kuwedzera mhasuru kutsungirira. Kugara uchirovedza neanorema dumbbells kunogona kuita kuti mhasuru dzisimbe, kusimbisa mhasuru tambo, uye kuwedzera mhasuru simba Unogona kurovedza mhasuru yemakumbo, chiuno uye mhasuru dzemudumbu. Semuenzaniso, kana uchiita-kugara-pasi, wakabata madhiri nemaoko maviri kumashure kwemutsipa kunogona kuwedzera mutoro wemuviri wemhasuru kurovedza muviri; kubata dumbbells dze lateral kukotama kana kutendeuka maekisesaizi kunogona kushandisa mukati nekunze oblique mhasuru; inobata zvimedu zvinonongedza Mapfudzi nepfupa mhasuru dzinogona kudzidziswa nekusimudza ruoko kumberi uye kumashure. Unogona kurovedza makumbo emakumbo ezasi. Zvakadai sekubata dumbbells kuti squat kumusoro nerutsoka, squat pamakumbo ese uye kusvetuka.

4. Ndeipi basa rekudzidzira dumbbell kugadzirisa kusaenzana mamiriro
Vanhu vakajairwa vanofanirwa kuve ne "maoko anotonga", izvo zvinonyanya kuoneka mukuremerwa kudzidziswa. Vamwe vanhu vanozove nekusaenzana mukati kuruboshwe uye kurudyi kwemhasuru simba (kana saizi yemhasuru) nekuda kwekushandisa kwenguva refu kwekudzidzira kukuru kwemaoko. Ungazvigadzirisa sei? Dumbbells chishandiso chinobatsira kwazvo kururamisa.

Nekuti iyo dumbbell uremu hunosarudzika. Iwe unogona kusimbisa padivi risina kusimba; kana kurovedza nehuremu hunogona kutakurwa nedivi risina kusimba, kudzamara maoko maviri oda kugadziridzwa. Nekudaro, iko kururamisa kweiyo isiri-inotonga ruoko kune mashoma. Mushure mezvose, vanhu vachiri kuwana mukana neruoko runotungamira, uye vanogona kusakwanisa kuwana kukwana kumwe chete.

Ndeapi maekisesaizi echimbambaira kumba
1. Mira wakamira, wakabata dumbbell muruoko rumwe norumwe, machindwe akatarisana. Chengeta maoko ako akapfava zvishoma, uye simudza zvimasimbi zvemativi padivi zvishoma pamusoro pehurefu hwemafudzi. Mira kwekanguva, uye zvishoma nezvishoma pasi uye kudzorera.

2. ChiRomanian deadlift: mira wakamira, pusha pasi peya ezvimumumu nemichindwe pasi uye uremberere pamberi pemuviri wako. Nokusimudza mahudyu, rega huremu hwemuviri hudzokere shure kuzvitsitsinho, kukotamisa mabvi zvishoma, uye kuturika zvidhoma padivi pechidya kusvika pakati petibia. Dzosera kunzvimbo yekutanga, wobva wadzokorora.

3. Dumbbell Shiri: Rara pabhenji rakatsetseka tsoka dzako pasi. Dhonza mapundu maviri pamusoro pezvipfuva zvako, mapundu akatarisana. Chengeta maoko ako akapfugama zvishoma, uye zvishoma nezvishoma udzikise iwo mabhero padivi peari kusvikira maoko ako ekumusoro akaenzana nepasi. Mira kwechinguva, wobva wadzorera dumbbell kunzvimbo yekutanga pane imwechete arc, uye dzokorora.

4. Vertical nhanho: Bata peya yemakomba mabhero uye uirembedze parutivi rwako. Mira padivi rakatarisana nechituru chakatsetseka, tsika pagumbo rekwere, woisa rutsoka rwako rwerudyi pachigaro chakatsetseka. Svetera pasi nesimba negumbo rako rerudyi uye dhiraivha muviri wako pabhenji kusvikira tsoka dzako dzakati sandara pabhenji pamusoro. Wobva watsika pasi pegumbo reruboshwe kuti udzore mutumbi kunzvimbo yekutanga. Wobva watsika gumbo reruboshwe, dzokorora, uye wedzerera kumashure zvimwe.

5. Double dumbbell kukwasva: Bata peya ye dumbbells nemichindwe pasi. Chengetedza mabvi ako akakotama zvishoma, musana wako wakatwasuka, uye chiuno chako chakotama pasi madhigirii makumi mapfumbamwe. Dhonza dumbbell kusvika padumbu uye bata nyama dzemudumbu nemaoko ako kumusoro. Dzosera zvishoma nezvishoma uye dzokorora.

Dumbbell fitness manotsi
1. Kurema kweye dumbbell yakasarudzwa kwakareruka zvakanyanya kuita kuti kudhonze kudiwa kwepamba, uye hakugone kutyora muyero une simba wemuviri; iyo huremu hweye dumbbell inorema zvakanyanya, simba remuviri rinokuvara zvakanyanya, zvakaoma kudzoreredza, uye kazhinji haisi iyo yakanaka mhedzisiro. . Kana chinangwa chekurovedza muviri chiri kuwana mhasuru, unogona kusarudza dumbbells ine 65% -85% mutoro. Kana chinangwa chekurovedza muviri kuchideredza mafuta: iwe unogona kusarudza yakareruka dumbbell, senge inenge 3 kusvika ku5 kg.

2. Usave wakanyanya kufuta. Kurema dumbbells kuri nyore kumanikidza tsandanyama dzako, izvo zvisingakwanise kudzidziswa kuita. Kazhinji, vasikana vanoita dumbbells kudzikira uremu uye kuumba miviri yavo. Vakadzi vanosarudza dumbbells, usasarudze anorema kwazvo dumbbells sezvinoita vakomana. Vasikana vanofanirwa kuve vakareruka uye vane mwero, uye huremu hwemakomba hunofanira kudzorwa painenge 1 kg.

3. Kusimudza zvishoma nezvishoma uye kudzikira zvishoma nezvishoma kunozomutsa mhasuru zvakadzama. Kunyanya, kana uchinge waisa pasi zvidhoma, iwe unofanirwa kudzora kumhanya kwako uye nekurovedza muviri kuti unyatsosimbisa mhasuru dzako. Vanhu vazhinji vanofuratira kurovedza muviri. Kunyangwe kana dumbbell ikasimudzwa kuti ipedze basa, inokurumidza kuiswa pasi, ichitambisa mukana wakanaka wekuwedzera mhasuru. Chiito chimwe chinowanzo tora 1 kusvika 2 masekondi.


Post nguva: Feb-01-2021