Otsetsereka ndi dumbbells mu dzanja. Malangizo kwa akuchita luso

Otsetsereka ndi dumbbells mu dzanja - mmodzi wa Zochita yabwino kwambiri kuti kupereka katundu minofu m'mimba. Izi ndi zovuta kwambiri. Mosavuta kuchitidwa ngakhale panyumba. Komabe, pamaso kuwaika kuchita zinthu, onetsetsani kuti ndi njira kuphedwa kwake. Apo ayi, mukhoza kupeza m'malo mitundu zokongola kuwonongeka kwambiri manambalawo.

Features Zochita

Othamanga kuchita otsetsereka ndi dumbbells mu dzanja kuchepetsa mchiuno ndi kulimbikitsa m'mimba oblique minofu minofu. Ngati ntchito zimenezi molondola, zotsatira kuchokera workouts chabe zokoma. Pankhani ya zotsatira osasamba umisiri pali sizitero. Talia akuyamba "kukula" m'lifupi ndi kuwonjezeka minofu kuti.

Komanso, pali mbali inanso yofunika kwambiri. Ntchitoyi imagwiridwa ndi dzanja limodzi lokha dumbbell a. zipolopolo ziwiri ntchito imodzi kwa ikukoka minofu dzanja. Ndipo ngati mukufuna kusamalira m'chiuno mwanu, ndiye kuchita masewera olimbitsa thupi ndi dumbbell a.

minofu ntchito

Dziwani kuti osati bwino m'chiuno pamene inu mumachita otsetsereka ndi dumbbells mu dzanja, ataima. Amene minofu akugwira ntchito pa masewera olimbitsa thupi?

Akatswiri amanena kuti athetse maganizo amenewa kulola ntchito:

• obliques;
• ilio-costal lumbar nsalu;
• minofu lalikulu;
• ilio-costal minofu ya chifuwa;
• levator scapula;
• gluteal minofu;
• pakati ndi chapamwamba trapezoids.

otsetsereka zothandiza kwambiri ndi dumbbells mu dzanja, kotsatira atsikana. Zochita amenewa osati kulimbikitsa minofu m'mimba, komanso kuthandiza kusintha kaimidwe. Komanso, amakulolani kuchepetsa madipoziti mafuta m'dera la mbali ndi kumbuyo. Koma Musaononge ntchito zimenezi. Ngati inu overdo ndi otsetsereka, chifukwa zingakhale zosiyana.

kuchita Zochita

Otsetsereka ndi dumbbells mu dzanja - wogwiritsira ntchito yosavuta kuti sayambitsa mavuto ngakhale kwa oyamba.

ntchito luso:

1. Poyamba molondola kukatenga kulemera kwa dumbbells lapansi. Kwa amayi, mulingo woyenera katundu makilogalamu 3-5. Amuna akhoza kutenga dumbbell yolemera makilogalamu 5-10.
2. Kutenga dumbbell mu dzanja limodzi kuti kanjedza imene inali mkati. Limbitsani thupi lanu ndi vutolo. The dzanja lachiwiri ndi lamba kapena kuikidwa pansi kumutu. Konzani miyendo paphewa-m'lifupi padera. Upper Ziwalo ndi dumbbells ayenera kukhalabe pa kalasi lonse mzere wolunjika.
3. Tsopano pang'onopang'ono ingapendame torso anu chipolopolo mbali. Onetsetsani kuti aziyang'anira, kuti pindani mzere wolunjika. Amamudalira kwambiri motsogozedwa kuyesera kumira m'munsi. Pamene thupi lanu kugwa mpaka wotsikitsitsa zotheka, muyenera kumva minofu mbali imodzi anali kusanduka, Komano - anatambasula.
4. Kubwerera ku malo poyambira, kutenga dumbbell dzanja linalo. Bwerezani kuweramira izi zosiyana. Pa kuweramira kupuma kunja. Tikaonanso malo koyamba, pokoka mpweya mlengalenga.
5. Nkofunika kuchita chimodzi kapena mbali ina ya ofanana chiwerengero cha otsetsereka. Apo ayi, mwina mumakumana asymmetric minofu chitukuko.

ayamikira mabogi

Kuti otsetsereka ndi dumbbells mu dzanja, ataima, anapereka zotsatira zabwino, muyenera kumvetsera zidule ena ndi nsonga akatswiri:

1. Ikani mapazi anu bwinobwino. Mtunda pakati pawo zogwirizana ndi m'lifupi mapewa. Izi zidzatithandiza kukwaniritsa otsetsereka kwambiri, kumene mafupa a chiuno amakhalabe n'kupuma. Ndi mu izi gawo kulephera kuyenda thupi kuonjezera mphamvu ya maseŵerowo.
2. Mosamala kuyan'ana torso. Nyumba sayenera chitsogolo. Pofuna kusiya monga otsika ngati n'kotheka, inu kuchepetsa mphamvu zochita.
3. Musamalandire ndi manja onse pa dumbbells lapansi. Kotero inu adzapereka counterweight ndi kuchepetsa ayesetsa kanthu. Yakusankha katundu ku mbali iliyonse payokha.
4. Kumapangitsanso katundu, izo tikulimbikitsidwa kuwongola dzanja ufulu pa mutu wake. Izi manja kungoyankha kusauka kwako elaboration a minofu oblique. Mukhoza mwachindunji m'manja kusungira dumbbell kuwala. Choncho katundu zingawonjezere ndi nthawi 2.
5. Ngati inu molondola kusankha okha katundu, mungathe kuchita kubwereza osachepera 10. Musamatenge kwambiri kuwala dumbbells. Muyenera kumva mavuto. Elaboration a minofu otsala limasonyeza pang'ono woyaka kumverera mu ntchito minofu. Ngati inu amamva zimenezi, ndiye katundu ndi anatola molondola.
6. Kusintha muyezo akhoza kukhala pang'ono Kankhani patsogolo mwendo, umene ndi minofu ntchito.

pulogalamu ogwira

Otsetsereka ndi dumbbells mu dzanja angachichite amuna ndi akazi. Pa nthawi yomweyo masewera olimbitsa thupi ndi abwino kwa ogwira ntchito, othamanga ndi oyamba.

Mabogi kupereka zotsatirazi mulingo woyenera pulogalamu kuti amalola minyewa ntchito:

1. Chitani ikuchitika pang'onopang'ono.
2. Ndi bwino pa nthawi kuchita 8-12 kubwereza mbali iliyonse.
3. Pa maphunziro zimene waika 2-3.
4. otsetsereka zonse taphunzira kuchokera kumanzere kupita kumanja.

Ndipo kumbukirani kuti wachangu osavomerezeka mwamtheradi mu kuchita izi. Only mwa kupereka malangizo ali pamwambawa, inu adzaonetsetsa wekha m'chiuno okongola ndi kutulutsa minofu bwino.