Kodi kuchita anyonyomala ndi dumbbells

Anyonyomala ndi dumbbells ndi katundu thupi pa minofu ya miyendo ndi manja, bondo tendons. Izi bwino wonse kugwirizana kayendedwe. Zovuta zokambirana izi kugwiritsa ntchito ndodo ndi osiyana okha mapewa malo weighting. Koma ndi gulu barbell kungakhale osadziteteza. squat dumbbells - ndi lililonse limatisokoneza zina kugwiritsa ntchito zitsulo. Dumbbells ndi zophweka kwambiri zosinthika ya olimba kumanga minofu mu thupi m'munsi. Zochita amenewa sangathe kuchita pafupifupi obwera onse, kaya mlingo wa kukonzekera.

anyonyomala ndi dumbbells njira zimaphatikizapo kugwiritsa ntchito dumbbells awiri. Iwo akhoza kugwira mu manja awo pansi, pa mapewa kudzuka pa squat lapansi. Iwo m'pofunika kuti kuika dumbbells pansi, ndi mlingo wa manja nsinga - pa maimidwe kapena benchi. Pamaso pa katundu amene akufuna kukhala molunjika, miyendo kufalitsa phewa-m'lifupi padera, zala kutenga mu dzanja, zidendene si wosiyidwayo pamwamba pansi. Tengani dumbbells ndi pang'onopang'ono mawondo anu ndi lathyathyathya kumbuyo mpaka ntchafu ndi kufanana kwa pansi. Ndiye muyenera limbitsani mwamphamvu. Pamene akuchita ntchito yonseyi ndi zofunika kusunga shins ofukula ndi maondo - molunjika, weramitsani manja anu (kapena unbend ngati dumbbells ndi wopindidwa mikono). Amaphunzira njira imeneyi, kusokoneza masewera olimbitsa thupi kuonjezera matalikidwe. Dumbbells mu manja adatchithisira yakhudza pansi ndipo mu mikono wopindidwa - limbitsani. Monga analola akugwera zidendene kuchokera pansi (sock kuwonjezeka ndi madigiri 45) pamene kufalitsidwa mu mbali chilolo. Chovomerezeka kuti pang'ono patsogolo limayamba.

Anyonyomala ndi dumbbells chachikulu zolimbitsa konzanso pambuyo choipa, komanso pa siteji koyamba za chitukuko cha minofu manja ndi miyendo. Iwo akhala akugwira ndi anthu ofuna kuti awaponyere kumbali kulemera owonjezera.

anyonyomala zozama khama kukakamiza minofu ya matako ndi, m'chiuno ntchafu ndi ng'ombe. Iwo MUKACHULUKIDWE malo kutsitsa m'chiuno m'munsimu pansi msinkhu yomweyi. Pamene kuchita masewera olimbitsa thupi ayenera ambiri anaika miyendo ndi kayendedwe wolimba mawondo ndichotse kukhudza tibia pa kumbuyo padziko ntchafu. Chigawo ochepa katundu akhoza kugwiritsa ntchito dumbbells awiri. Zosiyanasiyana, mukhoza kugwiritsa ntchito dumbbell cha kuwuma zolimbitsa, kuchitsatira ndi dzanja limodzi pakati. Zochita zimagwiridwa ndi kayendedwe ka inhalation - squat pa mpweya - kuwongola.

anyonyomala Front zimagwiridwa ndi onse dumbbell ndi barbell pachifuwa pake. Ndodo ndi kulemera kwambiri chifukwa ngati katundu wina, muyenera choyamba kulimbitsa minofu m'mimba ndi kuchepetsa kumbuyo. Pa mwendo Zochita anayikidwa phewa-m'lifupi padera, ndi dumbbell kapena barbell osindikiza mwamphamvu anawoloka manja patsogolo pa mlingo phewa. Amathamanga pang'onopang'ono squat ndi lathyathyathya kumbuyo mpaka ngodya pakati pa ng'ombe, ndi ntchafu ndi gawo kumbuyo amakhala aang'ono kwambiri kuposa madigiri 90. Pankhaniyi, mutu umachitika molunjika ndi chidendene si kuchoka pansi. Pambuyo m'munsi squat mfundo imagwiridwa ndi pang'ono kaye ndi minofu mavuto ejected chapamwamba casing.