Zochita izi zonyansa zidzakuthandizani kuti manja ndi mapewa apamwamba azikhala olimba komanso minofu ikhale yamphamvu. Mogwirizana ndi zolimbitsa thupi zonse ndi pulogalamu ya kulemera , mungathe kuyembekezera kuti mutaya mafuta. Chitani zomwe mukuchita mu dongosololi pansipa. Ngati mulibe dumbbells, mungathe kugwiritsa ntchito kettlebell, mankhwala a mpira, kapena kulemera kwina kulikonse.
1 - Chophimba Chamanja cha Dumbbell
Mwinamwake kafukufuku wotchuka kwambiri, ndithudi ndi wamba kwambiri, kupiringa kumakhala kovuta " kudzipatula ," zomwe zikutanthauza kuti zimasiyanitsa minofu imodzi kapena gulu limodzi la minofu. Izi ndi zosiyana ndi "zochitika zolimbitsa thupi," monga zojambula za bench kapena squat , zomwe zimagwiritsa ntchito magulu ambiri a minofu mwakamodzi.
Mapuloteni amtunduwu amatha kuchitidwa ndi zithunzithunzi, zamatumizi, zamatsenga, chingwe, kapena kettlebell . Chinyengo ndicho kusunga chigoba chanu cholimba ndi chigoba chapafupi ndi thupi lanu kuti kulemera kungakhoze kukwezedwa mu ndege yosakhazikika. Kuwonjezera pa kutsogolera bicep, ntchitoyi imagwiritsanso ntchito minofu ya brachialis ya mkono wapamwamba.
2 - Dumbbell Pawindo Press
Zomwe zingakhale ntchito yopambana yokhala ndi mapewa olimba, simungathe kudutsa pamwamba pa makina apamwamba. Kuchita masewera olimbitsa thupi kudzakuthandizani kukhazikika kumbuyo, makina opitirira pamwamba adzachita zambiri kuti agwiritse ntchito minofu yanu ndikumangirira bwino, zomwe ziri zofunika kwambiri kuti mukhale ndi moyo wautali komanso chitetezo chovulaza.
Ngakhale kuti simungathe kukweza mzere wolunjika, muyenera kuyesetsa. Mukamatero, mudzazindikira chimodzi mwa ubwino wogwiritsa ntchito dumbbells pa ma barbells. Palibe pangozi yodzimangiriza nokha mu chibwano ndi bar pamene mukukwera pamwamba.
Pali malo osiyanasiyana oyambira ndi manja omwe mungagwiritse ntchito pazochitikazi.
3 - Dumbbell Triceps Extension
Ngakhale kuti vutoli likugwirizana kwambiri ndi chingwe, dumbbell triceps extension ndizochita masewera olimbitsa thupi zomwe zidzakuthandizani kumanga minofuyi yofunikira kwambiri. Kupanga ntchitoyi ndi mkono umodzi m'malo mwa awiri ndi njira yabwino yopezera kusamvetsetsana mwamphamvu ndi kukula kwa minofu, koma ndikofunika kugwiritsa ntchito kulemera kwapang'ono ngati mutero. The triceps amapanga 70 peresenti ya mkono wanu wapamwamba. Mukufuna zida zazikulu? Tcherani triceps yanu. Nazi momwemo.
Zosangalatsa: Mukamagona pansi, ntchitoyi imatchedwa "crusher". Mukayesa, mudzadziwa chifukwa chake.
4 - Dumbbell Front ikukweza
Pambuyo pake, kutsogolo kwa dumbbell ndi chitsanzo china chabwino cha kudzipatula: ngati kulemera kwake kumachotsedwa pamaso panu ndipo zidutswa zimakhala zoongoka, mbali iliyonse pamapewa imathandiza kuti gululo likhale lolimba.
Komabe, kayendetsedwe kake kamakhala koyenera makamaka kutsogolera kutsogolo koyambirira, gawo la mapewa omwe amapezeka kwambiri, chabwino, kutsogolo kwanu. Ngati izi ndizofunikira kwa inu, mungafune kuyesa kugwiritsidwa ntchito mosamala, koma ngati mutangofuna mapewa amphamvu, yesetsani kutsogolo, kutsitsimutsa, ndikukweza pamwamba pake .
Kupanga kutsogolo kumadzutsa unilaterally, kapena mbali imodzi panthawi kumathandiza kuchepetsa kusuntha kulikonse ndikusintha bwino. Ndibwino kugwiritsa ntchito kulemera kochepa ndikupanga maselo atatu mpaka khumi mpaka khumi ndi awiri; ngati mutayamba kugwedezeka pazitsulo kuti mutsirize, mutha kulemera kwambiri.