Phazi amachitira ndi dumbbells: anyonyomala, lunges. Zogwiritsira zokambirana luso ntchito, malangizo

Kaso mpumulo thupi tsopano mukufuna kuti munthu aliyense. Wokongola minofu inu nthawi zonse ndikufuna ndikuonetsereni ena, koma osati aliyense amadziwa kumanga bwino. Nthawi zambiri, amuna ndi akazi kuphunzitsa thupi m'munsi, kotero mwapadera kwa anthu oterowo kusonyeza miyendo ndi dumbbells. Iwo angathe kuchitidwa kaya masewero olimbitsa thupi kapena nokha kunyumba.

Zochita ogwira mapazi ndi dumbbells

othamanga ZIMAKHALA, kumene, mudziwa kukhala ndekha tokha pulogalamu yabwino yochokera mphamvu zanu. Iwo kwenikweni zikuphatikizapo mwendo Zochita ndi dumbbells, amene inu mukhoza kukhala mwini mapazi yowoneka bwino.

Oyamba komanso sakudziwa chimene iwo angachite zimenezi popanda thandizo la akatswiri iwo sangathe kulimbana. Pofuna kutulutsa mpaka minofu ya miyendo, iwo akhoza kupanga masewero olimbitsa thupi, koma kuti zimenezi si onse pali Choncho, mu nkhani iyi, ayenera kunyumba ingachititse zokambirana mapazi ndi dumbbells. Pansipa pali njira yabwino ponena osati othamanga achinyamata, komanso odziwa zambiri. Pamafunikanso Zochita kuti akugwira ntchito pa magulu osiyana minofu. Kukhazikitsa ake ayenera kutenga dumbbell, mphasa, zovala zapamwamba, ndi nthawi yophunzira makalasi.

zochangamutsa

A mfundo yofunika kwambiri kuti achite Zochita aliyense mwendo ndi dumbbells kunyumba ofunda. Pamafunika palibe kuposa mphindi 15, kotero kuti adzautaya Mulimonsemo zosatheka. Mu kulimbitsa thupi kuyenera kuphatikizapo:

• kuthamanga pa malopo kwa miniti imodzi ndi mawondo adzaukitsidwe;
• mosathamanga mofulumira pafupifupi 10 kudumpha patsogolo;
• taphunzira yamba mapazi awo patsogolo, m'mbali ndipo m'mbuyo;
• 20 akutsikira pa zala popanda kulemera owonjezera;
• muyezo Tambasula (ataimirira atakhala);
• "Lumo" ataima (kupanga phazi limodzi patsogolo ndi zina mmbuyo, muyenera musanjenso iwo kulumpha a).

Pambuyo zochangamutsa ndondomeko udzatha, ndi nthawi kuti ayambe kuchita mwendo Zochita ndi dumbbells. Zovuta izi zikuphatikizapo lunges, anyonyomala, komanso Zochita angapo zina kumaliza maphunziro, kupereka mlingo yomaliza ya katundu pa minofu mwendo.

kuukira Chibugariya

Atsopano mukudziwa pang'ono masewera olimbitsa thupi ili, kotero zimavuta kudziwa momwe angachitire lunges ndi dumbbells wa mtundu uwu. Pankhaniyi, zipolopolo ndi yodzaza ndi minofu chandamale.

Kuchita zofunika kutenga dumbbell mmanja mwanu, kubwerera ku benchi lathyathyathya kapena mpando ndi kupanga sitepe patsogolo ndi mwendo umodzi, ndi kuwuka phazi wachiwiri adzaikidwe pa benchi kapena mpando. The mwendo akuthandiza ayenera kukhala pang'ono wopindidwa pa bondo, kumbuyo asungike molunjika, ndi kuyang'ana nthawi zonse kutumiza pamodzi.

Kupuma, muyenera pang'onopang'ono kugwa pansi pamene kupinda mwendo yothandizira, ndipo nthawi yomweyo tilting thupi patsogolo. Wotsikitsitsa ndi mfundo imene akuthandiza mwendo ntchafu likufanana ndi pansi. Ndiye kutulutsa ndipo ayenera pang'onopang'ono adzauka, koma osati kwathunthu kuwongola bondo.

Mlungu woyamba wa maphunziro kwa oyamba adzakhala okwanira kuchita 8-10 kubwereza mu waika 2-3. Pamene iwo adzakhala yophweka, m'pofunika kuonjezera chiwerengero cha kubwereza 5.

lunges mbali

Thupi, mwangwiro zinayenda quadriceps ntchafu, ndi zothandiza osati yomanga mosiyanasiyana kaso, komanso kulimbikitsa dongosolo minofu ndi mafupa.

Monga ntchito yapita, kulemera chofunika dumbbells kuika manja awo. Sitepe yoyamba ndi kutenga malo a msilikali (kudzongoka, kuwayika mapazi anu palimodzi), ndi manja anu pamaso pake.

phazi limodzi mu dera muyenera mtunda umene uli wofanana ndi kawiri m'lifupi mapewa. Ndiye amasamukira kulemera pa mwendo umodzi, pang'onopang'ono kupinda pa bondo, pa nthawi yomweyo yang'anani mafupa a chiuno mmbuyo ndi thupi atatsamira patsogolo. Kumbuyo pamene lunging ayenera pang'ono arched, ndi wina wa miyendo - yosalala. Akufika pa mfundo wotsikitsitsa, muyenera mofulumira kubwerera ku malo ake apachiyambi, ndiyeno kusintha mwendo ndi kubwereza chinthu chomwecho.

chiwerengero kukukhala ndi reps ayenera kuganizira chimodzimodzi monga mwa ntchito m'mbuyomu.

anyonyomala plie

Tsopano ndi nthawi kuti ayambe kuchita anyonyomala anu okondedwa ndi dumbbells. Kwa atsikana, mtundu uwu squat n'chofunikira zofunika kwambiri. Pambuyo ntchito kuganiza akhoza kuchotsa cellulite ndi mafuta kukhota mu minofu. Ngakhale ena zikumveka zachirendo, kuchita anyonyomala wa mtundu uwu simungathe aakazi okhaokha. Amuna komanso simusamala kuti ntchito zake minofu mwini kutsogolera ndi glutes.

Kuchita masewera olimbitsa thupi ili ayenera kutenga dumbbell chimodzi chokha, koma chofunika kwambiri. Izo ziyenera kuwagwira m'munsi mwa galimoto ndi manja onse awiri. Miyendo ayenera pabwino pa m'lifupi phewa, masokosi kuwonjezera kunja pa madigiri 45.

Popanda kupinda nsana wanu ndi kusunga maondo ake, ayenera kupuma kwambiri ndipo tsika mu squat pamalo pamene ntchafu ndi atavalanso zoteteza kupanga lakuthwa mlingo woyenerera. Pa nthawi imeneyi muyenera kukhala pafupifupi 3-5 masekondi, yonseyi mwapanikizika. Kodi kutulutsa kenako kukwera pawopawo popanda kuwongola miyendo mpaka pa mapeto.

Start tikulimbikitsidwa kuchita anyonyomala kuganiza ndi akanema 2 5-8 reps. Aliyense maphunziro wotsatira zofunika kuonjezera chiwerengero cha kubwereza 1.

squat

Koma wina anyonyomala wangwiro ndi dumbbells kwa akazi ndi amuna. Amadziwika onse, anthu ambiri akuchita Zochita izi monga Zochita m'mawa. Squat bwino zinthu pa ntchafu quadriceps ndi matako. Iwo ali lalikulu njira kuti anyonyomala, amene si aliyense akhoza kuika kunyumba.

Aliyense dzanja kutenga dumbbell ayenera kokwanira misa pamene akugwira kugwira ndale, kutembenuzira manja ake thupilo. Mapazi ayenera kukonza pang'ono onse kuposa m'lifupi phewa, zala pang'ono kufalitsa lokha, ndi manja ayenera zasiyidwa pamodzi thupi.

Limbitsani nsana wanu ndi kupuma, muyenera kuchita pa nthawi yomweyo mafupa a chiuno mmbuyo ndi kunyamula squat anagwada pansi onse. Akufika kufanana ntchafu ndi kugonana, ayenera kutulutsa ndipo pang'onopang'ono kubwerera kuyambira malo ndi kupanga Kankhani ndi zidendene zake. Kupemphera chimbuzi, si koyenera kuwongola miyendo kwathunthu.

Monga masewera olimbitsa thupi yosavuta, inu kulinyamula yaitali kuposa m'mbuyomu. Oyamba amene alibe anayamba minofu, muyenera kuyamba ndi akanema 3, aliyense ndi 15 kubwereza. Mlungu uliwonse chiwerengero cha kubwereza ayenera chinawonjezeka ndi za 5-8 nthawi. More anaonanso othamanga amene akufuna kukhalabe mawonekedwe awo kunyumba, muyenera kuchita waika 3-4 wa 25-30 kubwereza.

Zochita More

Kuwonjezera waukulu, palinso Zochita zina zolemera kwa miyendo ndi matako. Iwowa ayeneranso kulabadira, chifukwa iwo adzakhala akamaliza wangwiro wa kulimbitsa thupi iliyonse.

Chotero Zochita ndi dumbbells kwa mapazi minofu tikulimbikitsidwa kuti oyamba komanso akatswiri kuti apeze zotsatira pazipita.

akufa Ndodo

Ntchito yoyamba ndi chikoka akufa, amene anachita pa miyendo molunjika ndi ntchito dumbbells. Chimakhudza pa elaboration a minofu ya matako ndi kumbuyo kwa ntchafu.

Kutola dumbbell, owongoka ndi kuchepetsa masamba, m'pofunika kuika mapazi m'chiuno m'lifupi padera, prognuv kumbuyo mu lumbar msana. Manja ndi dumbbells angathe kuonedwa kapena pamodzi thupi, kaya pamaso pake. Mawondo ayenera kuonetsetsa kumasula ndi maondo pang'ono. Pa samatha zofunika akuyembekezera yekha, akupanga akuchita Zochita popanda kudodometsedwa ndi zinthu zina.

Kupuma, muyenera ingapendame thupi lanu kutsogolo, kukokera mmbuyo ndi m'chiuno nthawi yomweyo kusunga maondo anu akadali. Dumbbells asungike ku mtunda wina ku mwendo m'munsi. Panthawi imeneyi, tiyenera kutambasula minofu pa mfundo wotsikitsitsa, popeza ankakhulupirira kuti malo pafupifupi ziwiri masekondi, koma kenanso. Kenako, muyenera kupanga mpweya yosalala ndi pang'onopang'ono adzauka udindo poyambira. Mfundo yomaliza kudziwa kuchepetsa masamba.

deadlift

Njira iyi ndi chidule cha ndodo muyezo kwa mtengo. Ambiri mwa katundu mu ntchito amapita ku minofu ya kumbuyo ndi miyendo.

Atagwada akuya malo squat, muyenera kugwira mwachindunji ndi dumbbell manja ake onse. Kumbuyo kukhala molunjika, muyenera zingabweretse minofu ya pakati. Pa kutulutsa, muyenera kugwira kuchira. Bwino kutenga malo yoyambira, izo chofunika zikukhala mapazi onse kuposa m'lifupi phewa, unakhota m'chiuno ndi manja m'munsi zipolopolo.

Kusonkhanitsa mphamvu zake, muyenera kupanga patsogolo Taphunzira, pamene imodzi retracting mafupa a chiuno ndi kupinda mawondo anu. Pamene dumbbell kukhudza maondo, ayenera pang'onopang'ono kubwerera ku malo ake apachiyambi, choyamba kuwongola mawondo, ndiyeno yekha kuwongola kumbuyo kwake.

Kukwera pa zala

Zambiri Zochita umalimbana kulimbitsa ng'ombe minofu, zikhoza kuchitidwa mu masewero olimbitsa thupi, kunyumba, pa msewu. Ndi abwino osati kokha kwa anthu kulumikiza moyo wake masewera, komanso anthu amene tsiku chililaka mtunda wautali wapansi.

Kutenga dumbbell, owongoka ndi kutambasula manja ake pamodzi thupi, phazi ayenera pabwino kuti pa chidendene chikhulupiriro atayima pansi. Miyendo ayenera kuchepetsedwa pang'ono onse kuposa m'lifupi phewa.

Kutulutsa azidziwe pang'onopang'ono zotheka kwa pazipita mmwamba ndi zala, n'kufika, anachedwa ndi za wina kwa masekondi awiri. Ndiye ayenera pokoka mpweya ndi pang'onopang'ono udindo poyambira. Iwo m'pofunika asakhudze pansi ndi zidendene zake nthawi zonse kusunga mwendo minofu yomangika, koma ngati inu zinthu moyenera ndi simudalandira mu nthawi woyamba, utali wonse pamene kukhudza pamwamba pa zidendene.

Pa Boom wa sayenera mawondo anu, chifukwa Pankhaniyi thupi wakhala squat ndi moyenera, anthu a mtima sati analandira. Ngati atafuna, angathe kuchitidwa auka sakutero pomwepo mapazi, ndi wina, alternating iwo pambuyo nambala inayake ya kubwereza.