M'mene tingamangire mapiko a dumbbells? Kufotokozera zokambirana

Mapiko ojambula otchedwa latissimus dorsi, amene ali ndi mawonekedwe a Triangles ndi angagwirizanitse torso ogwira V woboola pakati okoma. Iwo ili mbali ya thupi ndi kuyambira m'chiuno mpaka m'khwapa wake.

Zochita kwa minofu imeneyi - ndi gawo lofunika mu maphunziro a wothamanga aliyense: izo zimapangitsa mapiko kumbuyo lonse ndipo ndi kunyada kwa amuna. Bwino cholinga latissimus litakhala ndi zimenezi ndi bodybuilder, koma pokhapokha ngati zogwirizana citukuko ca dzanja, chifuwa atolankhani. Komanso, maphunziro mapiko zambiri chifuwa ndi kuonjezera mphamvu ya minofu kumbuyo, amene amagwira ntchito mwachangu mu moyo wa tsiku ndi tsiku.

M'mene tingamangire mapiko a nyumba

Zingakweze minofu amazikonda kwambiri pa chiyembekezo mkulu ndi malangizo abwino akhoza kukhala kunyumba. A ntchito Mwaichi ochiritsira dumbbells kuti musatenge malo kwambiri mu nyumba ya. Kukaphunzira ntchito dumbbells mapiko ndi Zochita awiri ogwira kuti ali otchuka ndi othamanga onse odziwa. Izi kupisa m'chifuwa mu otsetsereka ndi akukwera manja molunjika pamaso pake. Pamene akuchita Poyamba zambiri ntchito benchi, koma mungathe kuchita popanda izo. Ntchito, kupatulapo mapiko monga Delta, trapezoid, minofu rhomboid za mmbuyo.

M'mene tingamangire mapiko dumbbells mwa kuchita adaponya otsetsereka ndi benchi

Kutenga dumbbell mu dzanja lako lamanzere nsinga kwa wekha, ima pafupi ndi benchi, unakhota ndi kutambasula dzanja lake lamanja ndi bondo bwino. Khalani nsana wanu molunjika, pafupifupi ikufanana pansi, kumanzere bondo pang'ono wopindidwa. Dzanja lamanzere ndi pansi ndi kwathunthu limbitsani chigongono, mapewa sichikunditsutsa kuyembekezera. Izi ndiye poyambira malo.

Kupuma kwambiri, mpweya kugwira ndi pang'onopang'ono kukoka dumbbell m'chifuwa chanu, kupinda dzanja lanu. Yesani kulera chigongono mkulu ngati n'kotheka. Akafike pamwamba pa kayendedwe, kupsyinjika dorsi ndi kukhalabe udindo uwu angapo masekondi. Ndiye, kutulutsa pang'onopang'ono kubwerera kuyambira malo. Kuti chiwerengero ofunikira kubwereza ndi kusintha manja.

M'mene tingamangire mapiko dumbbells, kuchita popanda samatha benchi

Kutenga dumbbell mu dzanja lako lamanzere, phazi bwino kuika patsogolo, pang'ono wopindidwa pa bondo, mwendo wina ndi nditadzipatula ndipo ndi pang'ono wopindidwa. Dzanja lamanja apuma pa bondo lamanja, torso linapendekeka. Dzanja ndi dumbbell omasuka ndiponso apangidwe pansi, maso imatsogoleredwa patsogolo. Izi ndiye poyambira malo.

Kupuma. Kupinda mawondo lamanzere, kukoka dumbbell mpaka pachifuwa mpaka mapewa gawo sadzakhala kufanana pansi. Pa kutulutsa ndi, pang'onopang'ono kubwerera ku malo apachiyambi. Kubwereza nthawi zambiri zoyenera, kusintha manja.

M'mene tingamangire mapiko dumbbells, kuchita chimakweza manja

Kuchita masewera olimbitsa thupi ili muyenera chapamwamba nsinga dumbbells, kudzongoka, mapazi awo phewa-m'lifupi padera, manja mwachisawawa apangidwe pansi. Manja mbakwira mlingo kuti mapewa. Pambuyo kamphindi, kubwerera ku malo poyambira.

Kodi nthawi zambiri ndi zokambirana komanso ena kulemera kutenga

Ngati muli ndi chidwi mmene msanga zingakweze mapiko ake, choyamba muyenera bwino kupenda deta yanu zachilengedwe ndipo kenako sankhani mulingo woyenera kuphunzitsa chakudya, kupumula ndi zakudya. Woyenera kusankha thupi, chiwerengero kukukhala ndi kubwereza Mzimuyo zotsatira.

Kumanga minofu muyenera kukatenga kulemera kuti mukhoza kupanga masewera olimbitsa thupi nthawi 6-8 pa akonzedwa, ndi kubwerezabwereza otsiriza limapezeka pa malire a mphamvu. Kuchiritsidwa, njira kusintha ndi chiyani nthawi 15-20 aliyense anakhala ndi yaing'ono kulemera.

Kuchita kuweramira ndodo dumbbell projectile analimbikitsa kulemera kwa oyamba zingakhale za makilogalamu 6 mpaka 8, ndi chiwerengero cha njira - 3-4.

Akuluakulu a manja ntchito pokhapokha anapatsidwa kulemera bwino. Kwambiri zolemera katundu zidzayambitsa akugwedeza wa torso ndi kusokonekera kwa katundu, amene ali kungasokoneze chotsatira. Ngati zolemera adzakhala sikelo, pamafunika yaitali kwambiri kuphunzitsa kuti tipambane. Ntchitoyi zichitike waika 2-3.

Tsopano muli ndi lingaliro la momwe kumanga mapiko a dumbbells. Kuphunzitsa molondola ndi kusangalala!