Momwe Mungaphunzire Momwe Mungagwiritsire Ntchito Dumbbell Box Step-Ups

Mangani Zitsulo Zamphamvu ndi Bokosi Ndi Bokosi Khwere-Ups

Dumbbell box-up-up ikuchitidwa pochita zibonga pambali iliyonse ya thupi pamene mukukwera mmwamba kuchokera pansi. Msolo wotsogolera ukhoza kukhala njira yotsatilapo pa sitepe kapena kusinthana ndi zina.

"Bokosi lapamwamba" kapena nsanja yomwe imagwiritsidwa ntchito mu bokosi la bokosi lopukutira mabokosilo ndilopamwamba kuposa "sitepe", ndipo ma gym apamwamba amakhala ndi mabokosi akuluakulu. Dumbbell box-up-up ndizochita masewera olimbikitsa kumanga mwendo ndikukonza malo amtunduwu, komanso kumapatsa cardio mwakhama olimbitsa thupi ngati malo okwanira atha. Gawo loyamba labwino ndi masiteji atatu mwa magawo khumi ndi mwendo uliwonse.

Phunzirani zambiri zokhudza kuphunzitsa kulemera kwa masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi ngati mukufuna zolemba zam'mbuyo musanayese ntchitoyi.

Onani zina zowonjezera zovuta.

1 - Mmene Mungagwiritsire Ntchito Bokosi la Dumbbell

1. Kuti mugwiritse ntchito bokosi la dumbbell kuti likhalepo, gwiritsani ntchito ndondomeko yamagetsi, imodzi kumanja kumbali zonse za thupi, pa ntchafu ndi pambali moyang'anizana ndi bokosi kapena sitepe. Kulemera kwagwiritsidwe ntchito kuyenera kukhala kolemera komwe kudzakulolani kuti mutsirize magawo atatu mwa magawo khumi ndi mwendo uliwonse. Choncho, mukufuna kutsimikiza kuti mugwiritse ntchito kulemera komwe sikuli kolemetsa kwambiri.
2. Sankhani bokosi lolimba kapena masentimita 30 (30 cm). Mukhoza kugwiritsa ntchito mapiri otsika koma ntchitoyi ikuyenera kukhala pa bokosi lalikulu kapena sitepe. Onetsetsani kuti bokosi lalikulu likugwiritsidwa ntchito mwamphamvu. olimba ndipo ali ndi malo osakanikira kuti wopita amakhala ndi mapazi olimbitsa potsiriza ntchitoyi. Phazi lanu lisayende, ndipo ngakhalenso bokosilo musamayende.
3. Lembetsani bokosi, tsatirani ndi mwendo wina ndikubwerenso ku malo oyambira ndikubwereza. Anthu ambiri amatsogola mwendo umodzi pa sitepe iliyonse. Mukhoza kuyendetsa miyendo yamtundu uliwonse pamtunda uliwonse kapena pokhapokha pazotsatira 10 zazitsulo.

2 - Mfundo zozindikira

1. Onetsetsani kuti muli ndi bokosi lokhazikika kapena masitepe kuti musapezeke ndi kugwa.
2. Mutha kupindula miyendo ndi sitepe iliyonse.
3. Mukhoza kuonjezera zotsatira (ndi mphamvu ) za zochitikazi pochita maulendo a bokosi, kapena opanda ndodo. Ili ndi mawonekedwe a plyometrics. Muyenera kukhala olimba ndi oyenerera kuti muchite masewerawa.
4. Yambani pochita maselo 3 mwa khumi pa mwendo uliwonse, kapena ayambe ndi kubwereza pang'ono kufikira mutapanga minofu ndikukhala amphamvu.
5. Kumbukirani kupuma nthawi zonse muzochita zonsezi.
6. Khalani osangalala musanayambe ntchitoyi. Imani ngati mukumva ululu, mchiuno kapena kupweteka kwa minofu nthawi iliyonse panthawi yomwe mutha kuchita.