Kodi kumanga kukongola

Nzosadabwitsa umatchedwa kukongola wothamanga khadi malonda. Choncho, pafupifupi onse omanga ndi chidwi mmene kutulutsa mpaka kukongola wanu. Ambiri, kukongola zamphamvu zimakongoletsa munthu wabwino kuposa mabala a. Izi ndi maganizo a akuluwo la wolemba. Ndili, mfundo zonse za mabala, kotero ine chingayerekezedwe.

Pofuna kutulutsa mpaka kukongola wanu, muyenera nthawi zina ndi moyenera, kuleza mtima. Palibe zodabwitsa iwo amanena kuti bodybuilder ofooka pa izi "anamanganso" sindingakhoze. Kodi kutulutsa mpaka kukongola lanu lamanja kunyumba? Tiyenera njomba ena.

kukongola kwathu ntchito monga kupinda dzanja ndi forearm mu olowa, kusintha kuchokera burashi lapansi. Mwa njira, actuate ntchitozo ntchito ndodo imodzi yokha sangathe. Kukongola kupeta pa mowa, kutsatira kuzika iwowo. nsinga The Mwina moperewera, sing'anga kapena yotakata.

M'mene tingamangire kukongola ndi yolondola - i kuti azikutsogolerani

• Kukongola ndi kukhala wochitachita mu pafupifupi onse maphunziro wothamanga. Choncho, ngati iwo ali bwino akupangidwa patsogolo lonse la bodybuilder ukuvutika. Kwambiri chidwi wathu pamafunika mphamvu, osati unyinji wa kukongola kwa.

• Ndi kukhala ndi kukongola, muyenera kukumbukira chitukuko cha magulu ena minofu.

Best akazi amawapopa kukongola kunyumba, unatengera dumbbell.

Kodi kumanga kukongola kunyumba - ZOCHITA

Poyamba - Kukweza dumbbells ataimirira

• Ndisunse manja anu ndi dumbbells pamodzi thupi. makhwatha wothinikizidwa akukumana thupi lanu.
• Alternately zosinthira ndi kuwongoka elbows wanu pamene kuukitsa dumbbell umodzi.
• Bwerezanonso pogwiritsa imagwiridwa imodzi ndi manja onse awiri.

Lezani wachiwiri - Njira zochotsa mu malo atakhala

• Muyenera kukhala pa mpando.
• Mu manja adatchithisira kugwira dumbbell wothinikizidwa kanjedza akukumana thupi.
• Pamene kupuma, pamene ife kukhala burashi ndi dumbbells mobwereza pindani mkono pa chigongono. Chigongono polera.
• Unbend dzanja, kupuma kunja ndi kugwera pa dumbbell pamalo wapachiyambi.
• Bwerezani kukambiranako atasinthana maudindowo ndi dzanja linalo.

Chitani lachitatu - okonda chimakweza

• Pansi (mphasa), atatsamira kumbuyo pa bedi kapena pa mpira gombe.
• Manja ndi dumbbells kugona pamodzi thupi, makhwatha mavuto yochepa. Zizikakodwa.
• Pa nthawi yomweyo pokoka mpweya kupinda manja anu. Elbows adakali.
• Pa kutulutsa ndi, limbitsani manja.

Lezani wachinayi - Kukweza dumbbells pa mpando ndi dzanja limodzi

• Muyenera tigwade pamaso pa mpando.
• Taphunzira bere la mpando.
• dzanja limodzi ndi dumbbell, ndipo ena akugwira kwa mpando.
• Musati mapendekeredwe mutu wako ndipo osati kutenga dzanja lake ndi dumbbell pa mpando, weramitsani kuti pokoka mpweya ndi maondo pa chigongono ngati inu kutulutsa.
• Chomwecho kuchita ndi linzake.

Lezani wachisanu - Kukweza ndi kukongola ndi chopukutira

• Kudzongoka.
• Dumbbell kugwira, anagwada pansi pamaso pake ndi chopukutira yaitali.
• Pa unakhota zachifalansa mkono, kuyesera elbows wako malo amodzi.
• Pa kutulutsa ndi, limbitsani manja.

Kodi kumanga kukongola, mfundo, n'zomveka. Koma, ngati inu kale akulankhula za kukongola wamwamuna, si superfluous kuphunzira m'mene tingamangire minofu chapamwamba pachifuwa.

Kugwedezeka pachifuwa kungakhale ntchito anthu dumbbells chomwecho.

poyamba

• Kuchita zomwezo mwa kuchita lachitatu - Khala pansi (mphasa), atatsamira kumbuyo pa bedi kapena pa mpira gombe.
• Manja kuchepetsedwa ndi miyeso mu madera osiyana, makhwatha wothinikizidwa akukumana oposa. Zizikakodwa.
• Kuchita mpweya. Monga inu kutulutsa, weramitsani manja anu pa nthawi yomweyo, kubweretsa dumbbells pa nthawi yomweyo kwambiri pamtima.
• Pa kutulutsa ndi, kufalikira manja ake ndi dumbbells.

Chitani yachiwiri

• Kudzongoka. Manja ndi dumbbells pansi. makhwatha wothinikizidwa akukumana thupi lanu.
• dumbbells Inspiratory imodzi kuuka kwa mlingo wa chifuwa ndipo analekana mu madera osiyana pa dzanja lotambasula.
• Pa kutulutsa, manja ndichotse pa chigongono, dumbbells zikufika pamtima ndi kugwa pansi.

chiwerengero cha kubwereza kwa Zochita zonse chimatanthauza okha. Chinthu chachikulu ndi kuti unali wofanana. Ine ndikuchita 15 kubwereza.