Maphunziro ndi dumbbells kunyumba. kulimbitsa thupi pulogalamu kunyumba ndi dumbbells

Home kulimbitsa thupi ndi dumbbells amalola kuti kokoma, popanda thandizo la mphunzitsi munthu, ndipo popanda simulators mtengo. Pali maofesi wapadera zokambirana amuna, akazi ndi ana. Katundu china minofu ya kumbuyo, mikono, miyendo, thupi m'munsi. Chinthu chachikulu - kusankha kuika bwino zokambirana komanso mukakhala ndi tsiku lililonse kapena awiri.

Ifenso manja wokongola, mapewa ndi kumbuyo - kuyamba ndi zochangamutsa

Anapereka zovuta lakonzedwa kuti akazi. Pakuti muyenera chabe sportswear omasuka ndi dumbbells yolemera makilogalamu 1.5-2. Ngati mulibe dumbbells, mukhoza m'malo ndi mabotolo a madzi.

Yambani ndi gawo konzekera. Zikuthandizani minofu yanu kuti konzekera, ndi ntchito udzakhala wogwira mtima kwambiri.

Maphunziro ndi dumbbells kunyumba akuyamba ndi Zochita woyamba zochangamutsa. Kuyambira malo - ataima, mapazi onse kuposa umodzi m'lifupi anamuyika. Kuŵeramitsa manja kudzera mbali tukulani, kulumikiza kanjedza mpweya. Pa kutulutsa ndi, kuchepetsa manja anu pansi. Phazi ataimirira kufanana kwa wina ndi mzake. Wokwanira kubwereza anayi.

The chachiwiri ndi wotsatira zochangamutsa Zochita zimagwiridwa yomweyi poyambira malo. Yambani kuchepetsa mutu wanu, kenako mapewa, ndi manja ndi maondo ake, kuti theka akuyesetsa. Amaundana mu udindo uwu lachiwiri lina, kumbuyo ayenera pang'ono arched. Tengani udindo poyambira, kuchita masewera olimbitsa thupi zina 5-7.

Komanso atembenuza synchronously mapewa onse kumbuyo nthawi 10. Ndiye zimenezo patsogolo kasinthasintha nthawi 8-10. Kwezani dzanja lanu lamanja, anasiya dzanja mmwamba, pang'onopang'ono kuchepetsa iwo pansi. Pambuyo kubwereza eyiti kulimbitsa thupi umatha, ndipo akuyamba nyumba kulimbitsa thupi ndi dumbbells.

Zambiri Zochita msana, mapewa ndi manja

Kukatenga dumbbell ndi kutenga poyambira malo. Kupinda manja anu pa elbows, ndi miyendo pa mzere uwu ndi onse mapewa, mapazi analemba mawondo pang'ono wopindidwa. Back molunjika, matako omangika.

Kuukitsa dumbbells m'mwamba mpweya. Pa zachifalansa ndi, kuchepetsa manja anu udindo yoyambira, kupinda pa elbows lapansi. Njira iyi akutchedwa zhimom. Yambani kulinyamula ndi nthawi 5, pang'onopang'ono kuwonjezera chiwerengero cha akubwereza 10-15.

Tsopano kwambiri kwezani manja anu ndi dumbbells m'mwamba, exhaling. Pa zachifalansa pang'onopang'ono kuchepetsa mikono yanu udindo kuyambira.

Izi ndi Zochita zotsatirazi zichitike pafupipafupi chomwecho. Kuyambira ndi kasanu wawo pang'onopang'ono kusintha kwa 10-15. Angakuuzeni mmene kuchita Zochita ndi dumbbells, chithunzi. Limatisonyeza mmene kuima ndi kugwira lingaliro.

Kwambiricho Zochita kuphunzitsa thupi chapamwamba

Udindo koyamba kwa thupi monga miyendo. Manja ndi dumbbells zasiyidwa pamodzi thupi, monga inu kutulutsa, kuwanyamulira iwo pa makona a madigiri 90. Pa zachifalansa ndi, kuchepetsa manja anu pansi. Yambani kuchita masewera olimbitsa thupi pang'onopang'ono, ndiye - kawiri mofulumira.

maphunziro ndi dumbbells kunyumba zikhoza kuchitika mwa akazi ndi amuna onse. Kumene, iwo ayenera kutenga weighting wa kulemera kwakukulu. Mukhoza kugwiritsa ntchito collapsible, amene anakhala yaing'ono kulemera koyamba. Pang'onopang'ono kuwonjezera izo.

Udindo kuyambira pa ntchito yotsatira ndi mofanana skier kubwera kutsika m'phirimo. Miyendo ndichotse pa maondo, mafupa a chiuno ndi chopendekekera mmbuyo, kumbuyo ndi molunjika, manja ndi dumbbells ndi adatchithisira. Pa kutulutsa ndi, kukokera dzanja kubwerera ku mzere wa coccyx lapansi. Pa zachifalansa ndi, kubwerera ku malo awo oyambirira. Kuchita chilichonse zolimbitsa pang'onopang'ono.

Kugwirizana magulu ena minofu

Kupitiriza maphunziro. Dumbbells kunyumba, ndipo ntchito yotsatira idzakhala yophweka kukwaniritsa. Umayamba ku malo omwewo monga m'mbuyomu. Pa kutulutsa ndi, kukokera mkono ndi weighting mu dzanja, pokoka mpweya, kuchepetsa iwo pansi pamaso pake, kulumikiza. N'zachidziwikire kuti izi si mapewa, mikono, kumbuyo, koma mwendo minofu matako atolankhani.

Ndikutsatira tilts patsogolo yomweyi poyambira malo, kutsitsa burashi ndi dumbbell chabe bondo, ndiyeno ponyamula kwa mlingo m'chiuno. Inu amaganiza kuti minofu yomangika uyu wa miyendo.

Kulimbitsa matako ndi hamstring

Kuphunzitsa zolemera kunyumba kudzakuthandizani kumangitsa mbali imeneyi ya thupi, chifukwa iwo ali kwambiri atengeke cellulite.

Kudzongoka, kuwayika mapazi pang'ono kuchepera kuposa m'lifupi phewa. Manja ndi dumbbells zasiyidwa pamodzi thupi. Phunzirolo ndi mwendo lanu lamanja, kupinda bondo kuti tibia anali perpendicular pansi. Kumanzere bondo ndi pafupifupi akakhudza pansi kapena mwachindunji kwa izo. Kenako, kuchita masewera olimbitsa thupi ndi mwendo wina. thupi akhale perpendicular pansi. Pamaziko a lunge yaikulu yakuti zikhoza kutheka, ndi ena, mwachitsanzo, alternately otumphukira pa munthu, ndiye pa phazi lina.

Chifukwa cha khamu wokongola

Maphunziro zolemera kunyumba kudzakuthandizani akazi apeze lathyathyathya pamimba, ndi munthu - likhale mpumulo kuti anaonekera otchedwa atilakwira. Ugone chopukutira kapena mphasa, akathyole dumbbell wina ndi manja onse, kuwanyamulira iwo mmwamba pamaso pake. Pankhaniyi manja anayikidwa wachibale pansi pa makona a madigiri 90. Back, matako ndi mapazi ali padziko, mawondo anawerama mutu anamuukitsa. Kodi minofu m'mimba adzakhala amene akuchita Zochita ndi dumbbells, chithunzi chikusonyeza.

Pa kutulutsa ndi, kukweza nsana wanu kuchoka ku thandizo, kukatola ndi manja mmwamba, pamene wina akapuma, kubwerera ku malo poyambira. Izi zidzaphatikizapo ndi pectoral ndi rectus abdominis. Awalimbikitse ndi kuthandiza kutulutsa mpaka kuchita zotsatirazi. maphunziro pulogalamu zolemera ndi zikuphatikizapo izo.

Muyenera 2 dumbbells ndi nsonga mosabisa. Kugona pansi, monga prisognite mawondo, mapazi kuvala zidendene. Ikani dumbbell vertically kuwatengera ku manja osiyana. Kuchokera pa zida izi, tukulani mitu yanu, kukweza mapewa anu pansi ndi kukweza kumbuyo - kutulutsa. Tsika pa kudzoza. Kupanga maulendo 3 10 kubwereza. Motere mukhoza kutulutsa mpaka atolankhani, popanda kuchoka panyumba pathu.

Amuna - Pita!

Ngati akuluakulu a kugonana mphamvu amafuna kusangalatsa madona ndi kukongola kwawo, triceps, ndiye pulogalamuyi kumathandizanso kunyumba workouts ndi dumbbells.

Ngati muli ndi benchi, kugona kumbuyo, kutenga thupi dumbbells yoyenera. Miyendo nthawi yomweyo popanda mapazi mwamphamvu pansi. Iwo symmetrical ndi ulemu kwa wina ndi mzake. Ngati shopu si ukagone pansi, mawondo prisognuv. Pankhaniyi, mikono pa mapewa kuti elbows ena pansi. Kunama pa benchi, monga kupinda manja anu pa elbows, ndipo anagawira iwo gawo ku mapewa kwa elbows kufanana pansi. Theka lachiwiri la manja ndi perpendicular kwa chithandizo.

Pa zachifalansa ndi, atamva dumbbells mmwamba, limbitsani manja anu pa elbows, monga inu kutulutsa, kuchepetsa iwo ku malo poyambira. Chitani waika 3 8 reps aliyense, koma choyamba muyenera kuchita zochangamutsa ndi kuchita benchi amayikanikiza ndi kulemera deta kuwala kamodzi nthawi 12-15.

The Zochita zotsatirazi kwa anthu

Kupitiriza maphunziro. Dumbbells kunyumba kugonana mphamvu kusintha chithunzi chanu, kupanga izo waukulu ndipo ankaopana othamanga. Kukhala pa mpando, kutsamira thupi lanu pa nsana wake, anaika miyendo yanu Yoongoka, kupinda pa mawondo.

Manja ndi mbali dumbbells m'munsi. Pa kutulutsa, anayamba kulera dumbbells kwa mlingo pachifuwa ndi kuchotsa m'dzanja la dzanja oposa, kupinda elbows. Phewa la kudzanja nthawi yomweyo mbamuikha m'mbali mwa thupi. Pa zachifalansa ndi, kuchepetsa manja anu udindo kuyambira.

Pakuti ntchito yotsatira muyenera kugona pansi pa benchi kapena pansi, mawondo anu. manja Direct ndi dumbbells sanauke. Yambani kuwakhazikitsa pambali mpaka mikono chapamwamba sadzakhala likufanana ndi pansi, ndi carpal sadzakhala za iye pa makona a madigiri 60. Kubwereza kutsatira chomwecho. Nkofunika kupuma pakati pa mphindi oposa awiri pamene olemedwa ndi mphindi zingapo, pochita kuwala. Ndiye mphamvu ya maphunziro ndi mkulu.

Chitani zinthu zolemera ana

Pakuti masewera uyenera anazolowera kuyambira ndili wamng'ono. Momwemonso, pali Zochita zosiyanasiyana ana. Pamene mwana akadali yaing'ono, mupatseni kuchita zokongola pulasitiki dumbbell, ndi zaka kulemera kumawonjezera awo. Chitani Zochita pamodzi ndi mwana, kuphatikizapo nyimbo mumangidwa kotero izo zingakhale zosangalatsa kuchita.

Dongosolo la maphunziro ndi miyeso komanso imayamba ndi zochangamutsa. Khalani zosangalatsa, muli kuyenda, kupuma kokoka, "mphero" ndi ena.

Pambuyo pake, chitani zovuta chachikulu. Kuyambira malo - ataima, mapazi anaika phewa-m'lifupi popanda, mu manja adatchithisira - dumbbells. Muuzeni mwana wanuyo, msiyeni iye amene akhala pa mpando. Pankhaniyi, manja aukitsidwa moti kufanana pansi. Ndi zokwanira 8-10 monga anyonyomala.

Yomweyi poyambira malo mwana adzachita kuchita zotsatirazi okha miyendo muyenera unakhota pang'ono mu maondo anu. Manja atagwira dumbbells, makhwatha anakakamizidwa mapewa. M'pofunika kuukitsa dumbbells mpaka nthawi 10-12.

Kuonerera, mwanayu kudzanja lamanja, kufalitsa manja zake, ndiye ananyamula mtembo kumanja. Mu izi ya Zochita anachita.

Mapeto ntchito ya kuyenda mtendere kukoka mpweya wanu. maphunziro kungakuthandizeni mwana wanu kugwa m'chikondi ndi masewera Kuyambira ndili ndi kukhala thupi lako mu mawonekedwe labwino.