Kukweza dumbbells kwa kukongola, kuimirira, atsikana. Kodi kusiya kuda mantha madiresi ndi manja yochepa.

Chitani "kukweza dumbbells kwa kukongola ataima" - mmodzi mwa dzanja otchuka. Ndipo pali chifukwa. Kukongola - minofu kuti nthawi zambiri kutsegula maso aliyense, makamaka m'chilimwe. Ndipo pamene anthu kuwona kukongola, anzeru dzanja, iwo amakonda kukhulupirira kuti ena thupi mu woyenera.

Chifukwa zosiyanasiyana za lonse za kayendedwe, kukweza dumbbells kwa kukongola, ataima, molondola anatola kulemera ndi kukhazikitsa kugwilizana umisiri kuti mawu a kukongola ndi mkono wonse wakumanja.

Osadandaula, minofu omangika la manja sikungathetseretu inu zochepa chosalimba. M'malo mwake, inu kukopa kwambiri a akutama kuyang'anitsitsa.

Kodi si kuonedwa ndi kulemera dumbbells

Childs, dumbbell kulemera ayenera kukhala wotero kuti mukhoza, pa pafupifupi 12-15 reps. Nkofunika kuti pa nthawi imene inu mumachita kukweza dumbbells kwa kukongola, ataima, pali mavuto pang'ono minofu ndi kubwerezabwereza otsiriza amayenera kuchitidwa ndi khama.

Onetsetsani mulibe ntchito miyeso kuchisenza. Musati kuthandiza thupi lenilenilo. Akugwedeza, inu kwambiri kuchepetsa ubwino zochita. Komanso amachapa kukhala zinadzala ndi kuvulala kwambiri.

Kodi kuchita masewera olimbitsa thupi ndi

• Kukatenga dumbbell.
• Imani ndi mapazi anu pa mlingo phewa. Msana yoongoka.
• Manja anu pamodzi thupi, elbows mopepuka m'mbali, makhwatha akukumana kunja.
• Pa kutulutsa, kubweretsa dumbbells m'chifuwa chanu, kupinda elbows wanu. Phewa nthawi yomweyo chete kwathunthu.
• Kutulutsa ngati inu limbitsani manja anu udindo poyambira. Bwerezani kachiwiri.

Zabwino adzakhala kukhazikitsa njira 3-4 ndi yopuma yokha.

Ngati mukufuna, mukhoza anachita kukweza dumbbells alternately, choyamba lamanja, ndiye dzanja lamanzere. Pa taphunzira zochotsa dumbbells kwa kukongola, ataima, kumva minofu ndi kosavuta kutsata njira yolondola zochita.

Ngati mukuganiza kuti amachita N'zosavuta kapena ndinu wovuta, yesani kuchita kukweza dumbbells ndi supination.

supination Kodi ndi chifukwa chake anafunika

Pofuna kuti ntchito pazipita kukongola ndi akatswiri ambiri m'munda wa ojambula tikulimbikitsidwa kuchita kukweza dumbbells kwa kukongola, ataima, ndi supination.

Supination - zosiyana kwambiri ndi burashi pa kukambiranako atasinthana maudindowo. Njira imeneyi ntchito pazipita adamulowetsa kukongola monga tucker manja, amene kumawonjezera kwambiri mphamvu zochita.

Kodi kuchita masewera olimbitsa thupi ndi

The aligorivimu ndi motere:

• Tengani dumbbells.
• Imani ndi mapazi anu pa mlingo phewa. Msana yoongoka.
• Manja anu pamodzi thupi, makhwatha akukumana ntchafu.
• Kutulutsa monga kusuntha dumbbells kwa pachifuwa, kupinda elbows wanu. Pa gululi, kukuza kanjedza kunja. Pa endpoint kanjedza ayenera kukhala mu malo omwewo monga yapita Zochita chimake.
• Inspiratory kumwazikana dzanja kanjedza pamene pang'onopang'ono unroll ku malo ake apachiyambi.

Monga chimake yapita thupi angathe kuchitidwa alternately.

A ochepa nsonga

Ndi aliyense kubwereza, kwathunthu kukhumudwa. Kuchita si mpaka mapeto, inu kuchepetsa mphamvu ya zolimbitsa thupi ndi kumaonjezera ngozi ya choipa.

Yesetsani elbows wanu mopepuka unkagunda dera nthiti / mafupa m'chiuno. Ngati pa njira elbows amayesetsa Patuka ndiye muyenera kutenga kulemera mbandakucha.

Lekani mfundo chapamwamba ndipo m'munsi. Kudziwa mungoli ndi kuchitsatira. Nkofunika kuti mavuto manja anaumirira lonse womberani.

Yanganilani kupuma. Yoyenera kupuma si bwino khalidwe kuchita masewera olimbitsa thupi, komanso sitima zina dongosolo mtima.

Kukweza dumbbells kwa kukongola, adayimilira kwa atsikana ndi zothandiza kwambiri chifukwa imathandiza osati kubweretsa manja kamvekedwe. Komanso thupi zimenezi kudzakuthandizani kukhala mawonekedwe ali woyembekezera. Komabe, tiyenera kusamala kumwedwa - kutenga dumbbells mbandakucha, ngati n'kotheka, kuchita masewera olimbitsa thupi amene akhala. Muziona kupuma olondola ndipo ngati inu modzidzimutsa kumva kusapeza kapena ululu, nthawi yomweyo siyani kuphedwa zochita.

Zonse kuchita kukweza dumbbells kwa kukongola, mungathe kuwonjezera mphamvu ndi kukokera dzanja. Chinthu chachikulu ndi musayese pakuchita zosatheka. Kodi Usatenge zida kuchisenza masewera. Musati kuutsiriza nokha njira zambirimbiri. Nkofunika kuti maphunziro kumabweretsa chisangalalo. Ndipo sudzakhalanso tikuzindikira, ngati maloto thupi adzakwaniritsidwadi.