Dumbbell, kakulidwe kakang'ono, koyenera zida zochitira masewera olimbitsa thupi kunyumba, kungakuthandizeni kuchita masewera olimbitsa thupi gulu lonse la minofu, kuti mukwaniritse cholinga chopeza minofu ndikutaya mafuta. Ngati mukufuna kuchita masewera olimbitsa thupi koma osadziwa poyambira, yambani ndi zolemetsa ndi ma dumbbells.
Minofu ndi thupi lamtengo wapatali minofu, komanso mphamvu wonyeketsa minofu, zimakhudza zofunika thupi kagayidwe kachakudya phindu. Kukhala ndi minofu kumatanthauza kuti mutha kutentha zopatsa mphamvu zambiri patsiku ndipo simungathe kudziunjikira mafuta.

Pambuyo pa zaka 30, minofu ya thupi inayamba kuchepa, kusonyeza kutayika, phindu la kagayidwe kachakudya lidzachepa, ndipo thupi limakhala lolemera kwambiri. Ndipo kulimbitsa thupi pafupipafupi kumatha kulepheretsa kutayika kwa minofu, kuti mukhalebe ndi metabolic base, komanso kupanga gawo labwino kwambiri la thupi.

Ngati mukufuna kukhala munthu unicorn mikono, inverted makona atatu chithunzi, kukhala m'chiuno mkazi, waistcoat mzere chithunzi, ndiye onetsetsani kuti nthawi zonse kukana maphunziro.

Kotero, momwe mungatsegule maphunziro a dumbbell mwasayansi? Mfundo zingapo zofunika kuzikumbukira:

1, pamene maphunziro a dumbbell, sitichita zolemetsa zolemetsa, mutha kuphunzitsa kuchokera ku 3-5KG ma dumbbells, ndikuwongolera mphamvu ya minofu, kenako ndikuwongolera kulemera kwake.

2, pochita masewera olimbitsa thupi, tiyenera kuphunzira njira yeniyeni ya zochitikazo, kuphunzira mphamvu ya gulu la minofu yomwe tikufuna, kuti tichepetse kupsinjika kwa minofu ndi kuvulala kolimbitsa thupi, ndikumanga bwino thupi labwino.

3, kugawa koyenera kwa maphunziro a minofu, gulu lomwe likukhudzidwa ndi minofu yolimbitsa thupi lidzakhala litang'ambika, kupumula masiku 2-3 pambuyo pa kukonzanso kwa minofu, kuti mutsegule gawo lotsatira la maphunziro, kuti kuphatikiza kwa ntchito ndi mpumulo ukhoza kusintha kukula kwa minofu.

4, kuchuluka kwa mafuta m'thupi kupitirira, anthu olemera, kuwonjezera pa maphunziro a dumbbell, komanso ayenera kuwonjezera aerobic zolimbitsa thupi burashi mafuta, kuchuluka kwa mafuta a thupi kumachepa, mukhoza kulola mzere wa minofu.

Zotsatirazi ndi gulu la zochita dumbbell oyenera maphunziro novice, kukuthandizani thupi lonse minofu gulu, aliyense 2-3 masiku masewera kamodzi.

Action 1, dumbbell khosi kumbuyo mkono flexion 10-15 nthawi, kubwereza 3-4 seti

Zochita 2. Kwezani nthawi 10-15 kutsogolo kwa dumbbell ndikubwereza seti 3-4.

Kusuntha 3. Yendani mzere 10-15 ndikubwereza seti 3-4

Movement 4, dumbbell lathyathyathya benchi akanikizire 10-15 zina, kubwereza 3-4 seti

Sunthani 5, lendani dumbbell mzere 10-15 nthawi, kubwereza 3-4 seti

Sunthani 6: dumbbell sumo squat 10-15 nthawi, kubwereza 3-4 seti

Kuyenda 7: Kugwedezeka kwa dzanja limodzi 10-15 nthawi, kubwereza seti 3-4

Ntchito 8: Kwezani dumbbell nthawi 10-15, bwerezani ma seti 3-4

Khwerero 9: Chokani pabenchi nthawi 10-15, bwerezani ma seti 3-4