Zochita ndi dumbbells kwa kuwonda - mwayi kwambiri kuchita, popanda kusiya kwanu

Amangokhala moyo, pobereka, malfunctions a dongosolo m'thupi, kudya - zimayambitsa zofunika wa kunenepa. Zakudya si limathetseratu vuto lina lililonse, popanda zofuna kukhetsa thukuta iwo sudzapereka zotsatira kuwoneka. Koma bwanji ngati n'zotheka mwayi kwa olimba club si? Anthu ambiri amakhulupirira kuti maphunziro kukwaniritsa zina zotsatira kuonekera achabechabe kunyumba. kungoganizira Izi ndi zolakwika. Zochita ndi dumbbells kwa kuwonda pamene akuchita kudya kwawo yanthawi zonse zokwanira adzakupatsani zotsatira choyamba. Ndipo komabe kufufuza imeneyi alipo pafupifupi m'nyumba iliyonse kulibe, kugula sadzakhala olemetsa kwa bajeti.

Zochita zonse ndi dumbbells anawagawa mitundu ingapo, malinga, phunziro la zimene minofu iwo anafuna. Ndi thandizo lawo, mukhoza kukopera:

• miyendo;
• manja;
• chifuwa;
• kumbuyo;
• osindikizira.

Tiyenera kuti mothandizidwa ndi dumbbells mukhoza kuchita Zochita pa muyezo. Choncho, izi zida osavuta zimathandiza kuti ntchito zonse.

Zochita ndi dumbbells kwa kuwonda - chifukwa iwo kuposa popanda

Iwo amakhulupirira kuti cholinga cha ndiyotani pakuchotsa kulemera owonjezera abwino aerobic thupi. Izi ndi zoona, koma osati kwambiri. Iwo ayenera kuwerenga molumikizana ndi kuphunzitsa mphamvu. Only mu nkhani iyi, mukufuna adzakwaniritsidwa, osati kuonda komanso kumangitsa minofu, ndi iwo, ndi khungu.

chifukwa ndi losavuta: kuchuluka kuwotchedwa pa zokambirana komanso kuchira pambuyo zolimbitsa zopatsa mphamvu chifukwa chosiyana zosiyanasiyana. Mwachitsanzo, pa phunziro mphamvu "kutaya" kungakhale magalamu 200 okha kulemera, koma ndondomeko ya moto mafuta pambuyo udzapitirizabe kwa masiku angapo. Pa kwambiri zolimbitsa thupi kuonda zingakhale (m'kalasi wokonzedwera kwa magalamu mpaka 600), koma ayambe kwa iwo zimafuna nthawi zochepa, choncho kuwonongedwa kwa mafuta mwamsanga kudzatha.

Choncho, alternating kudumpha chingwe kapena kuthamanga ndi wokhulupirira ndi dumbbells kwa kuwonda, mukhoza iyende bwino. Kulemera kwa zipangizo zimasiyanasiyana kwambiri ndithu, chifukwa kumawonjezera, akhoza kwambiri bwanji mlingo wa katundu analandira.

Dumbbells kunyumba - ndi masewero olimbitsa yaing'ono nyumba mwachindunji

Kuti kalasi kukhala othandiza ndi otetezedwa, ndikofunika:

• kuchita zochangamutsa;
• kutsatira njira Zochita (yabwino isanayambe galasi kupewa zolakwa nthawi);
• ayambe kuphunzitsidwa ndi zolemera kuwala kulemera (1-2 kgs kwa oyamba ndi zokwanira).

Ndipo tsopano pang'ono zimene amachitira ndi dumbbells kwa kuwonda muyenera kuchita kwa gulu lirilonse minofu. Iwo odziwika bwino.

Pakuti mwendo minofu ndi anyonyomala kwambiri. Kuchita iwo mu mitundu yosiyanasiyana, mukhoza kukopera pafupifupi onse minofu ya m'makona m'munsi. No lunges zochepa zothandiza (mtsogolo, chammbuyo ndi mmbali).

Dumbbells ndi awathandize kupeza mogwirizana manja. Makina, angakwanitse m'mwamba molumikizana ndi Kankhani akuluakulu akhoza ntchito zodabwitsa.

Kwa minofu pachifuwa zizichitidwa kuphatikiza miyambo kuswana-dzanja pamalo mosabvuta.

Inu simungakhoze kumana tcheru kumbuyo minofu, chifukwa aliyense, ngakhale chithunzi chokongola kwambiri kusokoneza kaimidwe zoipa. Pamene dumbbells angathandize kuchita ndodo (mapazi phewa m'lifupi popanda thupi linapendekeka kutsogolo): manja a kutsogolo malo Wopanda pamodzi pamwamba pa ntchafu pansi ndi mosemphanitsa. The chachiwiri zolimbitsa thupi - kukweza dumbbells (analogous poyambira udindo, nyumba likufanana ndi pansi) zida za nkhondo ayanjane mlingo wa bondo, ndiye adzauka ndi kukhala kutambasuka mzere matako-sapota-mutu (pamene mikono ndi kufanana kwa wina ndi mnzake).

Idzafuna kufufuza ndi pa Zochita pa atolankhani. Iwo ntchito monga burdening zina manja pansi muyezo akukwera thunthu (rectus abdominis), kapena pamene akugwira ntchito pa minofu oblique (zolimbitsa thupi, lotchedwa «criss-mtanda»). Pankhaniyi, dumbbell wina clamped pansi pa bondo la mwendo umodzi, imene zolimbitsa thupi si unbent, amene amalola ntchito ndi agwirire kayendedwe. Ubwino wina wa phwando ili - zitisokoneze ubongo ku kusapeza mu ntchito minofu.

Kumene, mungachite kuti Zochita nyumba ntchito dumbbells ndi yokulirapo, ndi zambiri zikhoza kuchitika kunyumba. Chinthu chachikulu - ndi cholinga ndi kuyesetsa izo.