Kudzidzira kumba
Misoro . Squat ane dumbbells
Tichasimuka zvakananga, tinoramba tisingatauri pamaoko, tichaisa tsoka kumapfupa emudziyo, tinoisa tsoka kune imwechete. Tichagara kuitira kuti zviuno zvienzane nechomukati uye pamwe chete kutambanudza matanho kumashure, muviri hautenderi mberi uye haukotamire muzasi. Dzokai, tinodzokorora chikwata ichi kusvika pane makumi maviri, tichaita 4 zvakatevedzana.
Dzidzira "Mach ane dumbbell"
Tichasimuka pamabvi, maoko edu tichatsvitswa kusvika pasi. Tinomanikidzira dumbbell nerutsoka rwakakotama pamabvi, kusimudza gumbo nemudonzvo kuitira kuti rive rakafanana nechepasi, rinodzokorora kusvika ku15, uye rinomhanya rutsoka rumwe mune 4 rutsva.
Dzidzira "Sungai nemarara"
Tichadzoka kunzvimbo yekutanga, yakafanana neyokutanga. Tinoisa rutsoka rworudyi mberi, uye rutsoka rworuboshwe pamusoro pezvigunwe, tinoendesa kune rutsoka rworudyi uremu hwemuviri, tinoita squat, Tinodzokera kunzvimbo yekutanga. Asi isu hatigadziri mabvi. Kudzidzira kunodzokororwa nega rimwe nerimwe kanomwe, tinoita 4 mutsara.
Dzidzira "Bend Bend"
Tinorara pasi nechepamusoro pasi, tinosungira dumbbell pakati petsoka, kupeta bvudzi, kukwevera dumbbell kumabvi uye nekudzorera zvinyoronyoro zvakare, kudzokorora kanomwe, kuita 4 seti.
Nokuti kumashure
Dzidzira "Kushungurudza kwezvinyunyuta kune bhanhire"
Isai makumbo enyu pamwe chete uye musimuke zvakananga, chengetai zvidhori mumaoko enyu pamwechete. Mutumbi unofambisa mberi, paakona yemadhora makumi mashanu, unokwevera ku bhanhire 2 dumbbells panguva imwechete woiisa munzvimbo yayo yepakutanga. Tinodzokorora kaviri, 3 nhete imwe neimwe.
Dzidzira "Simba rinoputika nemarara"
Mira zvakananga, tinogadzirisa dumbbells nemaoko akajeka, tinotakura mitambo mberi, mabvi anonongedza zvishoma, tinokwidza dumbbells pakati pehinhi, tinodzokera kunzvimbo yepakutanga, kudzokorora ka15, kuita zvitatu.
Kwezvipfuva
Dzidzira "Dumbbell Bench Press"
Tinoisa musana wedu pamutsipa, kuitira kuti zvikwereti zvisabate pasi. Tora dumbbells mumaoko ako, tambanudza maoko ako. Zviuno hazvibvisi pasi, makumbo anonamatira pamabvi, tsoka dzemakumbo dzinomira pasi. Dumbbells zvishoma nezvishoma zvatsika pasi, tinonzwa misungo yebhokisi, uye zvishoma nezvishoma tinokwidza dumbbells kumusoro. Tichadzokorora kusvika kudarika makumi maviri, tichazoita pane zvitatu.
Dzidzira "Kubereka kwemaoko ne dumbbells"
Tinorara nemitsipa yedu pamutsipa, zviso zvedu hazvibati pasi, uye tinotambanudza maoko akajeka nemabhomba, tambura pasi nechemberi. Dzokorora kaviri, pane zvitatu.
Maoko
Dzidzira "Basa rakaoma remaoko"
Tichasimudza zvakananga, tichaderedza maoko nemadimbu. Tichakwirira ruoko rworudyi, kuderedza dumbbell mushure memaoko edu uye panguva imwechete neruoko rwedu rworuboshwe tinotakura kusimudza kwekambiso kune biceps, tinodzokorora kufambidzana kumwechete kamwechete, kushandura maoko, kuita zvitatu zvinobva kune rumwe rutivi, kushandiswa kwebasa uye biceps panguva imwechete.
Dzidzira "Shandisa"
Tinorara munzvimbo yekutanga yekunamatira, kubata dumbbell imwe mushure memusoro, ita maitiro makumi maviri nematatu mumutsara. Kuputira panguva yekurovedza hakuna kunonoka, hatibvumiri chiuno kubva pasi.
Anodzidzira ne-dumbbells yemudumbu
Pano iwe unogona kuita mhinduro shoma, nokuti mimba yemumvuri isimbawo, sevamwe, inoda nzira inokosha mukurovedza. Pane mutemo wakadaro kuti zvakawanda hazvirevi kuti zvichava nani. Zvichakwanika kana rimwe nerimwe rezviitiko zvinotevera richidzokidzwa 15 nguva muzvikamu zviviri. Apo patinodzidzisa mimba dzemaviri hatifemesi zvakadzama, asi bedzi chete, ipapo kushungurudzika kuchava kuderera.
Tinotanga nekusimudza kwemabvi. Ichatora musasa, iyo yatinoisa yakakwirira kwazvo zvokuti makumbo angagona kubata pasi, uye mutumbi ukanamatira pachena. Kuraramira pamuchinjikwa, zvishoma nezvishoma unokotamisa mabvi kusvikira tabata bhokisi. Tichavabata kwekanguva, ndokudzikisa pasi. Ichi chiitiko chinoshanda kumakumbo emimba.
Tinodzidzisa masimba emimba kuburikidza ne "kushandura". Kuti tiite izvi, tinovata pasi, tinopfugama namabvi edu. Isa musoro wako pachipfuva chako uye utarise padenga, usashandure chigaro uye ichi ndicho chinhu chinokosha mumutambo uyu. Zvadaro nemubatsiro wemakumbo emimba tinosimudza hafu yepamusoro yemuviri uye tinoideredza kusvika pamabvi, musashandura nzvimbo yemabvi. Hatizobatisiti nzvimbo iyi kwenguva refu, saka tinodzokera kunzvimbo yekutanga. Ichi chiito chinoitwa nemaoko ari shure kwe musoro, chinangwa chepamusoro pemisungo yemimba, uye yekudzidzira midzi yepasi, tinotambanudza maoko edu kumasokisi.
Chest
Kwete varume chete vanorota nezvemazamu akanaka uye akanaka, asiwo vakadzi. Ngatitange nekudzidzira nyore.
Push-ups
Isu tinovata pasi, maoko anochengetedzwa zvakafanana kune rimwe nerimwe pachikwata chebhokisi. Zvadaro zvishoma nezvishoma simudza mutumbi uye usaderedza zvachose. Chenjerera kuchengeta maoko ako simba. Musana unofanana nepamusoro. Dzidzirai teresi kwete pectoral musungo, asi akawanda biceps. Kusiyana kwakajeka kwekuita basa kwakadai ndiko kukwira-ups kubva pachigaro kana kubva pamadziro, akayambuka uye akadzikamisa makumbo.
Dzidzira "butterfly"
Iwe unoda bhenji uye dumbbells. Isu tinovata pabhenji, muruoko rumwe norumwe tinotora bhombwe, tinoiisa pamakona ema12 degrees. Maoko akabatwa nenzira dzakasiyana, kusvikira tawana mutsara wakarurama nemuviri, uye zvakare taubatanidza. Muchiito ichi, kushungurudzika pamapectoral muscle ndiyo yakanakisisa.
Dzidzira
Tinoisa tsoka dzedu zvakananga pahupamhi hwemapfudzi, tora imwe danho mberi uye uwedzere uremu hwemuviri wedu kumutsopa uyu. Muuruoko rumwe norumwe tinotora chikwata, zvine uremu hwei kilogiramu mbiri. Tinokotamisa maoko edu mumakumbo, asi kwete kubhokisi. Tinotora zvidzitiro zvedu kumativi akafanana kusvika pasi uye kudzokera kunzvimbo yepakutanga. Kudzidzira muviri kunokodzera hutatu uye hwepectoral muscle.
Basa rokupedzisira
Nzvimbo yekutanga iri pabhenji. Tinotora zviduku uye tinotambanudza maoko edu pamberi pedu. Tinokotamisa maoko edu kuitira kuti zvikomba zvive zvakanaka.
Mushure mokunge muchiita pamba nemabhomba, tora maminitsi gumi mumasumbu makuru. Tevera maitiro aya, asi bvunza chiremba wako zvisati zvaitika kana uchikwanisa kuita maitiro aya pamba, uchifunga nezvezvirwere zvako.