Kodi download mapewa ntchito dumbbells?

Chifukwa anthu ambiri, funso mmene kupeta mapewa, ndi zogwirizana kwambiri. Osati mbali ya thupi kotero limatsindika mphamvu ndi kulimba mtima, monga waukulu chachikulu lamba phewa. Iwo imatsimikizirika kuti pamene nthawi zambiri kusintha mitundu ya kukondoweza, ie, ndi kusintha mitundu zokambirana, kukula minofu ukuwonjezeka. Waukulu phewa minofu ndi deltoids, amene nawonso, anawagawa kutsogolo, pakati ndi kumbuyo. Zidzakhala bwino aziwerenga zolimbitsa thupi yekha.

Akuyendera kwa funso mmene kupeta mapewa, payenera kukhala ofunda. Ndikofunikira kuti konzekera phewa lamba. Izi akhoza kuchita kasinthasintha zozungulira, mikono mahi, angakwanitse zolemera mbandakucha ndi zina zotero.

kuswana manja

Atakhala pa benchi kukatenga dumbbell. Poyamba, ndi mkono weighting popachika mwachisawawa, pansi pamodzi thupi. Ndiye zikuchepa akwezeni iwo mmwamba dzanja, kupanga mpweya nthawi yochulukirapo kwa mphindi pamwamba ndi kuyamba pang'onopang'ono kuchepetsa manja anu pansi, kupanga kutulutsa. Bwerezani 4 × 6-8 nthawi.

Elbows pa masewera olimbitsa thupi ayenera pang'ono akunga. Ngati kulemera ndi waukulu kwambiri - kuti agwire Kulumikizana, atanyamula dumbbell mu ndege chomwecho ndi thupi, ndi dumbbells kwambiri kulemera, mukhoza kuonetsa kutsogolo pang'ono. Iwo m'pofunika kuchita masewera olimbitsa thupi ili patsogolo pa galasi kuzolowera njira ndi kuona momwe kupeta mapewa molondola.

Kuswana manja otsetsereka a

Ntchitoyi osati chingatithandize kukhalabe mapewa, koma nawonso kulimbikitsa minofu kumbuyo. Iwo anachita chimodzimodzi m'mbuyomo wina, koma udindo koyamba ndi osiyana - lipinde mawondo ndi thupi mphamvu linapendekeka patsogolo. Pa kuphedwa kwa mawonekedwe ya mmene ndingathere zosungidwazo zimagwiritsidwa ntchito deltoids kumbuyo.

Monga njira - mukhoza kupita wapadera okonda benchi.

Onse mitundu ya Kulumikizana zizichitidwa atakhala. Ngati mlingo wa maphunziro amalola, mungayesere kuchita Zochita izi ataimirira. Koma onetsetsani kuti kuchita nawo naye kufupi ndi khoka chitetezo.

Press ndi onsewo polumikizira

Tsonga molunjika pa benchi kukokera pa dzanja ndi dumbbells, makhwatha patsogolo deploying. Kuchita kutsitsa dumbbells umodzi, onsewo maburashi dzanja lake pamutu wake (kutulutsa). Ndiye Finyani dumbbell udindo koyamba (inspiratory). Bwerezani njira zomwezi pa njira dzanja chachiwiri. 4x6 nthawi.

Pa mbadwa - liwiro osachepera ndi pa benchi atolankhani - pazipita. Njira iyi ndi m'malo yovuta, koma limakupatsani mwamsanga kumanga minofu. Kuchita benchi izi zikhoza atatsamira kumbuyo pa nsana pa benchi wapadera. Pankhaniyi, yafupika katundu kumbuyo. Kuwonjezera minofu deltoid kumafuna triceps ndi ena minofu ena. Choncho, kuchuluka kwa lamba phewa ikukula mofulumira.

Benching chimake angakhale awiri munthawi yomweyo zochotsa dumbbells yomweyo. N'zotheka kuti tiyandikire funso mmene kupeta mapewa ake, ngakhale zambiri ndipo anthu ambiri ndi kuchita loyamba monga atolankhani ndi Dzanja lako lakumanja. Kuchita chiwerengero ofunikira njira kusamukira ku dzanja lamanzere. Njira iyi ndi zabwino makamaka othamanga ophunzitsidwa, ngati n'zotheka kwambiri pa kulemera kwa nthumwi weighting.