Dumbbells pamba ndiyo nhanho yekutanga kune munhu anoyevedza uye masimbi ematanda. Ngatitangei kudzidzira maitiro nemaitiro emadzimai kune muviri wose. Nditendei, kudzidzisa kwedu hakuzokuiti Schwarzenegger, asi kunongowedzera musimba uye kuchinja mufananidzo. Iwe uchazvifarira!
Nzira yekusarudza dumbbell yevakadzi: mutungamiri unokurumidza
Kubudirira kwekudzidziswa kwakakwana kunobva pane zvakakosha zvekwembera zvakakunakira iwe. Kusarudza midziyo yemitambo yakanaka uye kwete kukanda mari kure, shandisa mazano anotevera:
- Usatenga zvakanyanya. Vatangisi vanowanzoita chikanganiso chokusarudza dumbbells zvakanyanya, uye ipapo hazvikwanise kushanda navo.
- Sarudza chiremera chakanaka. Kuti unzwisise usati wazvitenga, chii chaunoita kuyerwa kwako, chitima nemaitiro asinganzwisisiki. Dururirai litari kana litre remvura kubva mumvura pasi pemvura kana jecha uye muite makumi maviri kubviswa kwemaoko kune rumwe rutivi. Kana basa racho rakapiwa zvakaoma kwazvo, uye pakudzokorora kwema15 maoko ako akagadzirira kuwira, zvino uremu huno 1-1.5 kg.
- Asi sei usingatori 0.5 kg, zvakanyanya kuoma kwandiri ?! Hapana munhu anodzivisa kudzidzisa nehuwandu hunorema, asi kubudirira kwezvidzidzo zvakadaro kunowira mune imwe kwevhiki mbiri. 1-1,5 kg ndiro chiremera chakanaka chekutanga.
- Collapsible or cast? Zvokutenga, ndezvako. Kana iwe wakatsunga kuita, zvechokwadi, kuputika kwemafupa ari nani, sezvo zvikamu zvakasiyana zvemuviri zvinoda mutoro wakasiyana, uye mushure memwedzi wekudzidziswa muviri unoda humwe huwandu. Izvo zvisingasviki zvidhori zvakadaro ndizvo mutengo, mari inosvika maviri kusvika katatu yakakwirira kupfuura yakakandwa.
- Iron kana plastiki? Zvakare, inyaya yerara, ruvara uye chikwama. Simbi inoratidzika yakasviba uye inodhura, plastiki kana rubber - inofara, yakajeka uye inodhura. Kana iwe uchida kuchengetedza mari, usatenga dumbbells kubva mumakwikwi emitambo akakurumbira. Havasi nani pane chinonzi brand.
Nzira yekushandura zvakanaka maoko ako nechifukidzo nemabhombisi: mazano uye maitiro evakadzi
Isu takatora chete maitiro ekubudirira nemaitiro emadzimai, chigumisiro chauchazoona mushure mevhiki yezvikoro.
Usati wadzidziswa, iva nechokwadi chekuita ushamwari-hunokosha zvakanyanya pakushanda nezviremba! Kana zvisina kudaro, iwe uchawana magrained ligaments uye kukuvadzwa kune majekiti akabatanidzwa. Uye uchiri kuchengeta 0.5 litita emvura, mafungiro akanaka uye mimhanzi huru!
Kudzidzira kunoitwa pamwero wepakati pekufamba pasina kufamba kwakanyanya uye kushamisa jerks. Chimwe nechimwe chinzvimbo chakasimudzwa chakagadzirirwa mashizha 1-2 kuitira kuti pave nemafungiro achinzwa misuru. Kudzidzira utsinye kunotungamirira vatambi "vemavara" muimba yepamhanho.
Kudzidzira kwakaoma kwemaoko uye kumashure
Kudzidzira # 1 3v1: kubhururuka kwemaoko mumakumbo, kudzorera mberi uye kurutivi - dzimwe nguva 15-20
Makumbo acho akafukidzwa nehupamhi, musana wakarurama. Usamira. Maoko ane dumbbells muhudyu. Chikamu chekutanga chemuitiro: tinofugama maoko edu mumakumbo panguva imwe chete, tinovadzikisa; chikamu chechipiri: tinoderedza maoko kana kuti ruoko nechemberesi mberi nenzira yakafanana pasi kuitira kuti kuputika uye chibatanidzo chekudzivirira chive pane imwe nhanho. Vakadzi vari kutarisa pasi. Chikamu chechitatu: tinosimudza mavoko mumapato kusvika kumurongo wakaenzana, pasina kupfugama muzvikwata.
Chenjerera! Idzi nhengo nhatu dzomuitiro wacho 1 nguva, 20 chete.
Kudzidzira muviri # 2 Kuisa maoko ako kumashure uye zvakare - makumi maviri
Bvuma nzvimbo yehafu yenguva. Makumbo akafukidzwa nepamapfudzi, ruvara rukadzurwa, mutumbi unosungirirwa mberi, mafudzi ari kuzarurirwa, uye kune tsvina shoma mukati rekumusoro. Tinoisa maoko edu mberi zvakananga pasi, maoko edu anotarisa pasi. Zvadaro 1-2 seconds mumutambo wekutanga uye isa maoko ako kumashure zvakakosha.
Ichi chiito nevekutuka kwevakadzi nokuda kwe triceps uye deltoid boka. Nokuda kwerutivi rwemashure rwemaoko kushanda zvakawanda sezvinobvira, kumushure, shanduka zvishoma nezvishoma brashire nemarara, zvichienderana nemakumbo ako.
Kudzidzira nhamba nhamba 3 Kuramba dumbbells mukusimbiswa pamakumbo - kanomwe (2х20)
Ita mapapiro mberi uye uise ruoko rwako pamabvi. Musana wacho wakarurama, tinotarisa pasi, ruoko rwakanamatira nekwemburu. Isu tinodhonza ruoko kusvika kuchiuno, tichikwevera muromo wepamusoro. 20 nguva nechepamativi.
Kudzidzira muviri kunopa mutoro wakasimba pamuviri wose.
Kudzidzira kwakakomba nemabhandi emabere
Kudzidzira # 4 Kuchinja kwemaoko kunoreva nhema-makumi maviri
Tinovata pasi kumakumbo, makumbo anonamatira pamabvi, mumaoko ezvinyunyuta. Zvimwe, pamwero wepakati, tinochinja maoko tisina kubata pasi. Isa pasi-pasi - muchinda uchitarisa pasi, wira kumusoro-palm pane wakatarira padenga. Exhale kana uchichinja maoko.
Kudzidzira # 5 Kusimudza maoko akarara pasi - makumi maviri
Kuisa kumusana, makumbo akanamatira pamabvi, maoko akabatanidzwa mumakumbo, akabata dumbbells. Tinoita kuderedzwa kwemaoko akajeka, uye zvino kubereka, pasina kubata maoko epasi.
Paunosimudza maoko ako, chengetedza gumbo pamakumbo 140-150 degrees (zvakananga maoko 180 degrees), saka ndiyo mitsipa yebhokisi iyo yakadzidziswa uye mutoro unorema pamhemberero inobviswa. Tarisa vhidhiyo ye simba yekudzidziswa nevhudziri vevakadzi vanobva mumudzidzisi wehutano Yuri Spasokukotsky.
Kudzidzira kwakakomba ne dumbbells uye dumbbells
Kudzidzira # 6 Kufa kwefa + zvikwata zvemabheti ane dumbbells yevakadzi - nguva 15
Muviri wakananga nekunyorera zvishoma muzasi kumashure, maoko pamwe nedu. Misoro yakafukidzana kureba zvakaparadzana. Kutakura kuurawa, uye ipapo shingai. Kuti uite basa racho zvakarurama, tarisa vhidhiyo.
Kudzidzira # 7 Kubva kubva pamabvi nemabhombwesi + kukwira - 15-20 dzimwe nguva
Isu tinofugama, tinochengetedza dumbbells pamapfudzi edu, musana wedu kunyange. Tinosimuka kubva pamabvi edu, tichisimudza zvitsitsinho zvedu, uye tichipwanya. Tinodzokera kunzvimbo yekutanga.
Zvakanaka, vasikana, kurovedzwa uku kwakakuita kuti ushande zvakanaka. Ita chidimbu pamuviri wose kugadzirisa uye kugadzirisa marwadzo emisumbu. Kuti tirege kurasikirwa maitiro pakati pekupura mukurovedza, tinopa kutarisa vhidhiyo yemuviri "Kubhadhara nevarumekadzi" kubva kuAmerica mudzidzisi Anna Renderer.
Uye pakupedzisira, mazwi mashomanana pamusoro pekudzidzira kwemaoko kune vakadzi vasina dumbbells: kubudirira kwavo kunowanikwa kazhinji kanoverengeka kupfuura nekudzidzira ne dumbbells. Mukuwedzera kumanikidziro nemaoko akasiyana-siyana emaoko, hapana chinhu chingaisa bhanhire rako refudzi sekudzidzira ne dumbbells. Kana iwe wakatsunga kuchinja muviri, tenga midziyo yemitambo.