nkhani

1. Kodi zotsatira zakugwiritsa ntchito ma dumbbells kuti zikuthandizeni pakugonana
Zikwama za Dumbbell nthawi ina zimawerengedwa ngati kusankha koyamba kuti amuna akhale athanzi. Akamachita masewera olimbitsa thupi, amatha kulimbikitsa kutulutsa kwa mahomoni achimuna ndipo amakhala othandiza kwambiri pakukweza magonana amuna.

2. Kodi zotsatira za masewera olimbitsa thupi kuti muchepetse kunenepa ndi chiyani?
Ngati cholinga chogwiritsa ntchito ma dumbbells ndikuchepetsa mafuta, tikulimbikitsidwa kuti tizibwereza 15-25 kapena kupitilira apo pagulu. Kutalika kwa gulu lirilonse kumayendetsedwa pakadutsa mphindi 1-2. Posankha ma dumbbells, sankhani opepuka, kuti musaphunzitse minofu yochulukirapo ndikukhala otukuka kwambiri.

3. Kodi udindo wa dumbbells ndi uti kuti ukhale ndi minofu
Kutsata kwa nthawi yayitali kuzolimbitsa thupi kungasinthe mizere ya minofu ndikuwonjezera kupirira kwa minofu. Kuchita masewera olimbitsa thupi pafupipafupi okhala ndi ma dumbbells olemera kumatha kupangitsa minofu kukhala yolimba, kulimbitsa ulusi wa minofu, komanso kukulitsa mphamvu ya minofu. Mungathe kuchita masewera olimbitsa thupi, m'chiuno ndi m'mimba. Mwachitsanzo, mukamakhala pansi, kugwira ma dumbbells ndi manja onse kumbuyo kwa khosi kumatha kuwonjezera kuchuluka kwa zolimbitsa m'mimba; kugwira ma dumbbells of lateral kupinda kapena kusintha masewera olimbitsa thupi kumatha kulimbitsa minofu yamkati ndi yakunja ya oblique; Mitsempha yamapewa ndi chifuwa imatha kugwiritsidwa ntchito pokweza dzanja patsogolo komanso mozungulira. Amatha kuchita masewera olimbitsa thupi. Monga kugwirizira ma dumbbells kuti ugwere pa phazi limodzi, squat pamapazi onse ndikudumpha.

4. Kodi udindo wamaphunziro a dumbbell ndi wotani kuti athetse kusakhazikika
Anthu abwinobwino ayenera kukhala ndi "manja opambana", zomwe zimawonekera kwambiri pamaphunziro olimba. Anthu ena amakhala ndi vuto lakumanja lamanzere lamanzere (kapena kukula kwa minofu) chifukwa chogwiritsa ntchito nthawi yayitali maphunziro apamwamba. Kodi mungathetse bwanji? Ma dumbbells ndi chida chothandizira kwambiri.

Chifukwa kulemera kwake kumakhala kosankha. Mutha kulimbitsa mbali yofooka; kapena phunzitsani ndi kulemera komwe mbali yofookayo itha kunyamula, mpaka manja awiriwo atatsala pang'ono kusinthidwa. Komabe, kukonza kwa dzanja losalamulira kuli ndi malire. Kupatula apo, anthu ali ndi mwayi ndi dzanja lamphamvu, ndipo mwina sangakwanitse kukwaniritsa ungwiro womwewo.

Kodi zolimbitsa thupi kunyumba ndizotani?
1. Imani chilili, mutanyamula dumbbell m'dzanja lililonse, mitengo ya kanjedza ikuyang'anizana. Sungani manja anu atasinthasintha pang'ono, ndikukweza ma dumbbells chammbali pang'ono pang'ono kutalika kwamapewa. Imani kwakanthawi, kenako ndikutsitsa pang'onopang'ono ndikubwezeretsanso.

2. Kukula kwakufa kwa ku Romania: imani chilili, ikani ma dumbbells awiri pansi ndikudzipachika kutsogolo kwa thupi lanu. Pakukweza mchiuno, lolani kuti thupi lilemekezedwe kumbuyo, ligwadireni mawondo pang'ono, ndikutsitsa ma dumbbells m'chiuno mpaka pakati pa tibia. Bweretsani pamalo oyambira, kenako mubwereza.

3. Dumbbell Mbalame: Gona pabenchi lathyathyathya ndi mapazi anu pansi. Kokani dumbbells pamwamba pa chifuwa chanu, mitengo ya kanjedza ikuyang'anizana. Sungani manja anu atakhazikika pang'ono, ndikuchepetsa pang'onopang'ono ma dumbbells pafupi ndi arc mpaka mikono yanu yakumtunda ikufanana ndi nthaka. Imani kwakanthawi, kenako mubwezeretse dumbbell pamalo oyambira pamtunda womwewo, ndikubwereza.

4. Vertical stride: Gwirani ma dumbbells awiri ndikuwapachika pambali panu. Imani mbali yoyang'anizana ndi chopondapo, yendani mwendo wapamtunda, ndikuyika phazi lanu lakumanja pa chopondapo. Kokani mwamphamvu ndi mwendo wakumanja ndikuyendetsa thupi lanu pa benchi mpaka mapazi anu atakhala pansi pabenchi. Kenako tsatani pansi pa mwendo wamanzere kuti mubwezeretse thupi poyambira. Kenako ponda mwendo wakumanzere, kubwereza, ndi kubwereza kumbuyo mosinthana.

5. Kupalasa bwato kawiri: Gwirani ma dumbbells okhala ndi kanjedza pansi. Sungani mawondo anu pang'ono, kumbuyo kwanu molunjika, ndipo chiuno chanu chiweramire pansi madigiri 90. Kokani cholumikizira mpaka pamimba ndikukhudza minofu yam'mimba ndikukweza kwanu. Bweretsani pang'onopang'ono ndikubwereza.

Zolemba zolimbitsa thupi za Dumbbell
1. Kulemera kwa dumbbell yosankhidwa ndikopepuka kwambiri kuti kuthe kukwanitsa kukoka zofuna zapakhomo, ndipo sikungathe kusokoneza kulimba kwa thupi; kulemera kwa dumbbell ndikolemera kwambiri, kulimba kwa thupi kumawonongeka kwambiri, ndizovuta kuti zibwezeretse, ndipo nthawi zambiri sizabwino kwenikweni. . Ngati cholinga chochita masewera olimbitsa thupi ndi kupeza minofu, mutha kusankha ma dumbbells okhala ndi 65% -85% katundu. Ngati cholinga cha masewera olimbitsa thupi ndikuchepetsa mafuta: mutha kusankha dumbbell yopepuka pang'ono, monga 3 mpaka 5 kg.

2. Osakhala wonenepa kwambiri. Ma dumbbells onenepa kwambiri ndi osavuta kuthetsani minofu yanu, yomwe siingakwaniritse maphunziro anu. Nthawi zambiri, atsikana amachita zoyeserera kuti achepetse thupi ndikupanga matupi awo. Azimayi amasankha ma dumbbells, osasankha ma dumbbule olemera kwambiri ngati anyamata. Atsikana ayenera kukhala opepuka komanso ochepetsetsa, ndipo kulemera kwa ma dumbbells kuyenera kuwongoleredwa pafupifupi 1 kg.

3. Kukweza pang'onopang'ono ndikutsitsa pang'onopang'ono kumalimbikitsa minofu kwambiri. Makamaka, poika ma dumbbells, muyenera kuwongolera kuthamanga kwanu ndikuchita zolimbitsa thupi kuti muthane ndi minofu yanu. Anthu ambiri amanyalanyaza zolimbitsa thupi. Ngakhale dumbbell itakwezedwa kuti ikwaniritse ntchitoyi, imayikidwa pansi, ndikuwononga mwayi wawukulu wokulitsa minofu. Chochita chimodzi chimatenga masekondi 1 mpaka 2.


Post nthawi: Feb-01-2021