Kulumikizana dumbbells ubwenzi: Patsogolo njira kokoka, zothandiza nsonga

Kukweza kwa kuswana m'manja mwa magulu akupereka katundu pazipita pa deltoids lapansi. Maphunzirowo limakupatsani zowoneka kukuza mapewa ndi kupanga zimakwana othamanga kwambiri. Tiyeni tione mmene molondola kuchita Kulumikizana dumbbells mu dzanja ataimirira.

Amene minofu zosungidwazo zimagwiritsidwa ntchito pa maphunziro?

Kulumikizana dumbbells ubwenzi amalola katundu pafupifupi ndi ankadziwana kutsogolo ndi lamba phewa. Pamlingo yaing'ono imodzi adamulowetsa, trapezium minofu, zapambuyo ankadziwana.

Mwachangu wa ikukoka madera pamwamba ndi chinawonjezeka ndi kuchita maphunziro owonjezera ndi barbell a. Kukonza chifukwa amalola Kulumikizana dumbbells ataima otsetsereka a.

makalasi izi kupereka mwayi kuphunzira qualitatively phewa lamba othamanga wa amuna ndi akazi, mofulumira kuwonjezera minofu misa oyamba. Kuchita zimenezi kungakhale ndi mosiyanasiyana kulemera kwa dumbbells.

Akazi maphunziro amenewa amalola kupanga chithunzi omangika. Komabe, kugonana fairer ali osavomerezeka ntchito ndi kulemera lalikulu, chifukwa overdoing mungapange kumtunda kwa thupi kwambiri chachikulu, ofanana kwa mwamuna.

Zochita njira

dzanja Kulumikizana ndi dumbbells kuyima dzanja motere:

1. Amaganiza malo poyambira, imene mapazi zili pa m'lifupi phewa.
2. Analanda dumbbell, ndiye anaweramuka ndi nyumba thupi.
3. Yakanjedza ndi anatembenukira kwa wina ndi mnzake. Chigongono ndi kuphedwa khola osachepera, amene anakonza udindo malo amodzi. Anati nsinga sayenera kusintha mu maphunziro.
4. Iwo anagwira mpweya kwambiri ndi kukoka mpweya wanu. nyamuka Komanso ikuchitika dzanja, sitimadzipereka mu dzanja.
5. Dumbbell kuwuka kwa mlingo phewa, kenako mpweya.
6. Kumapeto kwa dzanja, natsika, namlandira malo koyamba.

Akuyambira pamwamba zochita ayenera kubwereza popanda jerks ndi kuchedwa. Pa mlingo uwu asungike zolimbitsa. Kukweza dumbbells pa mlingo phewa lamba ndi zofunika kuchita kuti tizimudalira nzeru silikuyenda deltoid minofu.

Kulumikizana dumbbells ataima otsetsereka a

Anagonjera zolimbitsa thupi n'kofunika kwambiri polenga wokongola phewa lamba. kukhazikitsa amalola yekha zina mpope mtengo kumbuyo deltoids.

Kutenga kulimbitsa thupi, muyenera ingapendame thupi patsogolo ndi mapangidwe makona 90 ^Inu. Wogonjetsa ndi dumbbell, inu muike manja anu pamaso pake. Monga momwe zinalili m'mbuyomu, nthambi ayenera pang'ono ndichotse pa chigongono. Komanso n'zotheka kuyamba kukweza dumbbells ataima ntchito lapendekeka mpaka pachimake pa lamba phewa.

Dziwani kuti ntchito yonseyi ndi kovuta kuti iyende looneka chifukwa otsetsereka a ndithu katundu gawo imagwera pa nsana minofu yanu. Kuwachepetsera ntchito, ndi katundu pazipita m'dera chandamale, atalandira poyambira malo mutu yokwanira m'manda pamwamba aliyense choimirira.

Malangizo

Pali zingapo malangizo poganizira kuti, mungathe kusintha zotsatira za maphunziro:

1. Ntchito dumbbells kuti onenepa, musalole kuti ntchito, pokhalabe njira yangwiro. Katundu kwambiri angachititse nthambi poponya zosinthira pa elbows lapansi. cholakwa zidzapangitsa kuti kuphwanya chofunika kayendedwe matalikidwe. Choncho, woyamba wothamanga poyamba analimbikitsa achisangalalo ku ntchito dumbbell kuwala.
2. tcheru patsogolo tikulimbikitsidwa kulipira kupuma pa thupi. kuchedwa kwake yake n'chofunika kwambiri, monga timatha kusunga muyezo.
3. Kulumikizana dumbbells ubwenzi amafuna voteji ndi kuwongola thupi. Pamene akuchita Zochita ayenera kupewa akugwedeza thupi ndi kupatuka kuchokera mwadzina ofukula olamulira. Katundu lonse angagwe pa mafupa a mapewa. minofu makuponi ayenera anachoka mu amodzi n'kupuma malo.
4. Palm ndi dumbbells ziyenera kuchitika yekha kudzera mbali. Yosefera minofu chifuwa kapena mmbuyo, wothamanga basi amachepetsa mphamvu ya kulimbitsa thupi ndi. Ndi njira imeneyi kuti gulu la ntchito kukwaniritsa zotsatira ankafunila kutenga nthawi zambiri. Pa nthawi yomweyo, kulephera kusunga njira yoyenera zikusonyeza kusankha zolemera kwambiri.

pomaliza

Kotero ife anayang'ana pa mmene angachitire Kulumikizana manja ndi dumbbells ataima mu malo ndi kuweramira woongoka nyumba. Potsiriza Dziwani yekha kuti minofu deltoid wa lamba phewa bwino ndinazolowera katundu wolemera. Choncho bwino maphunziro, muyenera zonse zokwanira amachita kunenepa ndi dumbbells.