Zamasewera zolemera pa mapazi ake

Fans wa othamangitsa chakale, ndinagonjetsa, olimba ndi mitundu ina zinthu aerobic masewera mukudziwa kuti weighting kwa manja ndi mapazi - woyenera njira kuti dumbbells kuwala.

Pamene mayesero zachipatala, anthu okhudzidwa mu zipolopolo izi nazitentha pa zolimbitsa zopatsa mphamvu kwambiri kuposa maphunziro wamba.

The miyeso pa mapazi mogwira ntchito osati pa maphunziro komanso pa zochita zina thupi - kuyenda, kuthamanga, kuvina. Ambiri, iwo mwa mawonekedwe a manja a Zipangizo zofewa ndi kupatsidwa mountings yabwino monga Velcro-fasteners.

Ikani zipangizozi pa mapazi. Ndi kulemera lodziwika (ndi zina kulemera zolemera za miyendo 5 kg), iwo saletsa kuchita Zochita zosiyanasiyana, manja atsala ufulu osati zododometsa. The mwamphamvu zolimbitsa thupi ukuwonjezeka kwambiri.

Akadakwanitsira kulemera weighting miyendo yake

Anthu amene angoyamba kumene limodzi ndi zochitika za masewero, aphunzitsi analimbikitsa kuyamba amapondereza zipangizo Chophweka, kuwonjezera kulemera ndipo chotero, katundu pa minofu pang'onopang'ono. Izi kumatha chiopsezo kuvulazidwa pa thupi, kupewa zizindikiro Tambasula, sprains.

Zamijaha, othamangitsa, olimba opanga kubala zolemera pa mapazi ake masekeli kwa 500 ga kuti makilogalamu 3 lililonse (yolemera kuposa 3 makilogalamu ndi masewera wapadera weighting kwa ikukoka minofu ojambula). Kawirikawiri amagulitsidwa awiriawiri, choncho katundu okwana adzakhala 1 mpaka 6 makilogalamu. Kusintha kulemera koyamba kukhala wamkulu pamene wothamanga amadziwa kuti kale Kodi kutsegula zambiri za zochitika, kapena ngati ndondomeko kuwonda ndi ndinayima.

Kodi iwo ntchito

Pakuti wothandizila weighting zambiri ntchito mitundu iwiri ya filler - mchenga ndi zitsulo mbale. Chochuluka chimake zochepa yabwino, chifukwa kulemera kwa makina onga - zonse. Ngati ndi kotheka, kusintha katundu minofu kuvala cuffs owonjezera kapena kugula ankawonjezereka. Komabe, si vuto kuchita zinthu zolemera ndi manja anu, masiku ano "Kulibin" wabwera ndi zambiri zimene mungachite.

Kumbali ya mofulumira kusintha katundu yabwino kwambiri unatengera khafu imene kulemera zimadalira chiwerengero cha mbale chitsulo kapena brusochkov. Iwo anaikapo mu matumba mkati ndi cuffs kuchotsedwa kapena kuwonjezera akamavutika, wakupatsani mofulumira kusintha katundu mwachindunji mu maphunziro.

Kodi ndipo n'chiyani chingathandize

A njira yakale kugwiritsa ntchito miyeso pa mapazi anu - ichi ndi athamangadi kugwilizana ndi mayendedwe zolimbitsa kapena kudya kuyenda. Izi kumawonjezera katundu pa nyama matako ndi m'chiuno, zomwe zimalimbikitsa mphamvu kuyaka imayenera, choncho kuwonda. Tiyenera kukumbukira kuti mphamvu maphunziro ndi kuchuluka kulemera katundu ziyenera kuperekedwa motsogoleredwa ndi mlangizi waluso chifukwa cha chiopsezo kuvulazidwa kuchuluka.

The miyeso pa miyendo kuwonjezera mphamvu ndi kupirira, osati minofu, komanso lonse chamoyo. Komabe, ngakhale ubwino zoonekeratu maphunziro amenewa, ntchito zawo ali contraindications. Iwo osavomerezeka chifukwa anthu ndi ntchito mkhutu mtima, vuto limodzi varicose mitsempha, kulandira opaleshoni. Onse okonda ena kulemera masewera maphunziro kudzakuthandizani kukhalabe ndi kusintha zomwe chikhalidwe wawapatsa.