Dzanja Zochita ndi dumbbells akazi - momwe angachitire izo?

Wokhulupirira ndi dumbbells kwa manja - akazi ndi njira yabwino kwambiri kumanga minofu ndi mapangidwe thupi lake. Mphamvu katundu bwino ambiri thanzi ndi kulimbikitsa kuchepetsa thupi. ola limodzi maphunziro ndi izi zida zolimbitsa yoyaka zopatsa mphamvu 400. Ndi dumbbells mukhoza kuchita masewero olimbitsa thupi ndi kunyumba. Kulemera dumbbells akazi laling'ono - munthu pazipita 2 kg. Aliyense zolimbitsa imagwiridwa ndi chiwerengero mulingo woyenera kwambiri kubwereza. Komanso, nkhani kuti maphunziro mokhazikika akazi kusintha kagayidwe, thanzi, mafupa mphamvu ndi kuteteza kufooka kwa mafupa.

Dzanja Zochita zolemera akazi ndi wofunika kwambiri. Amphamvu, akazi othamanga kwambiri ngati sangakhale yovulala, iwo ndi chidaliro ndiponso sangayerekeze nkhawa.

Dzanja amachitira ndi dumbbells kwa akazi

Tikupereka ndi zoyerekeza osiyanasiyana:

1. Mu ubwenzi kapena wakhala m'pofunika kupatutsa kukhotetsa chigongono ndi dumbbell, thupi ayenera pang'ono linapendekeka patsogolo. N'zachidziwikire imagwiridwa kwa mphindi ziwiri kapena zitatu, makhwatha mmwamba. Bwerezani chinthu chomwecho, monga manja anu kanjedza pansi.
2. Mu kuimirira muyenera kwezani manja anu ndi dumbbells ndi kuwabweretsa pansi kuti mapewa, ndipo chigongono ayenera kupita kwa. Bwerezani chinthu chomwecho, koma kupasuka mu manja a zipani. Mukhoza kuyamba ndi lolimba kwa mphindi chimodzi.
3. Mu malo atakhala kapena kuyima ndi manja wotambasula m'mbali kukhotetsa elbows wanu ndi kuyesa kubweretsa iwo pansi kuchokera kumutu.
4. Zolimbitsa thupi mukuyenera mpando kapena benchi. Kutsamira dzanja limodzi pa maziko okhazikika, winayo ndi dumbbell ayenera lende. Squaring mapewa ake, muyenera kutulutsa, kwezani dzanja lanu m'chifuwa mlingo wanu pa mpweya - dontho. njira imodzi aliyense dzanja tichipeza kubwereza khumi.

Zochita ndi dumbbells kwa akazi manja ndi mapewa

Kugwiritsa alinso Zochita zokhudzana ndi phewa ndi m'chiuno.

1. Atayima vertically, m'pofunika kuti atenge m'manja mwa dumbbells ndi kuwalola iwo kugwera pansi. M'pofunika kulera ndi kuchepetsa mapewa yekha.
2. Atatsamira patsogolo, manja ake ndi katundu wina muyenera kusiya pansi. Anachita ndi dzanja kulera mbali, kumbuyo pa nthawi yomweyo sayenera anaweramuka.
3. Atayima molunjika ndi miyendo kupatula ndi kugwirana manja ndi zolemera pansi, m'pofunika maondo elbows komanso kulera iwo sapota a.
4. Kukhala chikombole ofukula ndi manja linatha mu dzanja, kuchita chigongono flexion ndi mwachidule mmwamba manja kuti chifuwa.

Zochita Mkono dumbbells akazi "French squat" mtundu

Zolimbitsa thupi ili, muyenera kudzongoka ndipo ikani mapazi pa 50-60 cm. Tengani dumbbells ndi adzawalange pa mlingo pachifuwa mu manja anawoloka. Kupuma, muyenera kupeza pansi kotero kuti ntchafu likufanana ndi pansi. Pambuyo exhaling thupi limakuwongola. Mu njira imodzi kuchita 10 KUKHALA akuluakulu.

Dzanja amachitira ndi dumbbells kwa akazi: malangizo ndi zidule

• kuchita masewera olimbitsa thupi ayenera zigwirizana workouts 3-4 pa sabata;
• Zochita zimagwiridwa mosathamanga wodekha ndi kulamulira zonse kayendedwe;
• pakati pa maphunziro chofunika kutenga tsiku limodzi kuchokera;
• kumatheka katundu contraindicated anthu amene akudwala BP;
• pa masewera olimbitsa thupi ndi bwino kuti asasiye pulogalamu mwapadera.