Kukweza dumbbells kudzera zipani ndi maphunziro akazi

Ambiri mwa atsikana mphamvu maphunziro ndi tsankho, kudzitengera chifukwa cha mapewa wamwamuna yotakata, kukongola buku, imfa ya ukazi. Komabe, kuchita ziwonetsero kuti uzichita ndi weighting ndi kupanga chithunzi wochepa ndi taut, kupereka chithandizo thupi. Ndi kulemera maphunziro ndi njira yabwino kwambiri kuti akonze ndinapirira, thupi lamphamvu. mavuto amenewa angadwale minofu misa, pamene kuchepetsa kuchuluka kwa minofu mafuta. Maphunziro dongosolo womberani akazi "Kukweza dumbbells mwa magulu 'amagwiritsidwa ntchito kwambiri ndi gulu lalikulu zikwaniritsidwe ankadziwana pafupifupi.

Cholinga cha maseŵerowo

Cholinga cha mphamvu ya olimba akazi - sadzamanga akatumba akulu, ndi thupi ulili. Kukweza dumbbells mwa magulu nawo maphunziro zolinga zokongoletsa. Against maziko a yotakata mapewa m'chiuno kuyang'ana kuchepera. chowonjezera Ichi ndi mwaukadaulo yosavuta thupi, kotero angagwiritsidwe ntchito m'magulu onse - kuchokera woyamba mpaka kufika.

kayendedwe zoyambirira

Phunzitsani kukongola ndi triceps imakhala kayendedwe yakuti: Yokwerera ndi kutambasuka. Katundu winawake minofu gulu angathandize akokere mtunda. Complementing zolimbitsa zolemera, mukhoza kuwonjezera kuchuluka ulusi minofu twitch. Kutsegula kukwaniritsa chifukwa ankayembekezera akhale zonse. Kwa akuluakulu a manja ndi dumbbells mwa magulu anapindula, ndikofunika molondola kukatenga kulemera. Kugwiritsa burdening kusamutsa katundu ku deltas pa chapamwamba minofu kumbuyo. Ngati thupi lidzapita patsogolo, ndiye dumbbells ali wolemera kwambiri pamene akuchita kayendedwe zofunika. M'pofunika pang'onopang'ono kuwonjezera kulemera kwa ogwira ntchito ku pazipita ena.

zida

Pogwira chinthu choterocho maphunziro, ngati kunyamula dumbbells mwa magulu ataima, muyenera kutsatira malamulo. Zotsatira zabwino chitukuko minofu adzabweretsa ambiri kubwereza. Mu njira imodzi imagwiridwa 20 kubwereza. Yowerengera machenjerero munthu zimadalira minofu ayankhe.

• Kuyambira malo - kuima ndi mapazi anu pang'ono padera.
• Kutenga dumbbell, ndi manja ake kuŵeramitsa pansi, makhwatha akukumana mkati. Elbows pang'ono akunga.
• Kenako, kwezani manja anu kuti chigongono anali pa mlingo phewa.
• Pamene dumbbells kufika phewa msinkhu, kuchepetsa iwo.

A kulakwitsa aakulu pamene akuchita Zochita kunyamula dumbbells mwa magulu, ndi thupi inertial akugwedeza. Kuphedwa zolondola imatengedwa, liri ndi molunjika.

Nsonga oyamba

Pakuti apamwamba kayendedwe khalidwe maphunziro ayenera kulinganizidwa ndi kulamulidwa mobwerezabwereza mosathamanga pang'onopang'ono. Chifuwa ndi mapewa asungike anaweramuka. Ngati kuwonjezeka mu thupi dumbbells dzanja mwamphamvu wopindidwa pa chigongono, kotero kulemera amasankhidwa molondola. Khalani nsana wanu molunjika ndi nsana wanu m'munsi - pa unakhota achilengedwe. Manja sayenera adzaukitsidwa pamwamba pa mapewa. Kukweza dumbbells m'mbali kwambiri amachepetsa ankadziwana katundu. Kupuma ayenera kukhala bwino - wodzazidwa ndi mpweya pa kudzoza thorax kuthandiza msana.

Wangwiro wamkazi chithunzi simungathe kulingalira ndi mikono flabby. Usaope ntchito ndi kulemera pamene kuchita masewera olimbitsa thupi ili, ngati kunyamula dumbbells mwa magulu. Kudzikondweretsa mpumulo - kuwonjezera zofunika mogwirizana anayamba thupi. Woyenera njira ndi kuchita masewera olimbitsa thupi chingatithandize zimakwana toned ndi wokongola. Musanayambe kuchita mphamvu olimba, ndi mpofunikila kuti aletse ukupeza, kukaonana ndi katswiri.