Zida zolimbitsa thupi, ma dumbbells ndi osinthika kwambiri, zida zosavuta, kugwiritsa ntchito ma dumbbells kunyumba kungakhale kuphunzitsa mphamvu. Amangofunika kukonza zolimbitsa thupi zochepa, ma dumbbells angatithandize kuchita masewera olimbitsa thupi thupi lonse, kupanga thupi langwiro.

Ndiye, momwe mungagwiritsire ntchito ma dumbbells kuti muzichita masewera olimbitsa thupi thupi lonse? Nawa mayendedwe odziwika bwino a dumbbell:

A. Lunge dumbbell press: Kuyenda uku kumatha kuchita masewera olimbitsa thupi pamapewa ndi mkono.

Kuyenda kwanthawi zonse: Kugwira dumbbell m'dzanja lililonse, imani, yendani kutsogolo ndi phazi lanu lakumanzere, bwererani kumbuyo ndi phazi lanu lakumanja, kenaka kankhirani dumbbell kuchokera paphewa mpaka kumutu, kenaka mubwerere paphewa lanu, ndikubwereza.

B. Lean dumbbell mzere: Kuyenda uku kungathe kuchita masewera olimbitsa thupi kumbuyo.

Kusuntha koyenera: Gwirani dumbbell m'dzanja lililonse, pindani thupi kutsogolo, pindani mawondo pang'ono, kenaka kukoka dumbbell kuchokera pansi mpaka pachifuwa, kenaka muyikenso pansi, bwerezani izi.

C. dumbbell bench press: Kuyenda uku kungathe kuchita masewera a chifuwa, minofu ya mkono.

Kuyenda kwanthawi zonse: Gona pa benchi ndi dumbbell m'dzanja lililonse, kenaka kankhirani dumbbell kuchokera pachifuwa kupita pamwamba, ndikubwerera pachifuwa, ndikubwereza.

D. Dumbbell squats: Dumbbell squats ndi masewera olimbitsa thupi omwe amathandiza kwambiri kulimbikitsa minofu ya miyendo.

Muyezo wochita masewera olimbitsa thupi: Mutha kusankha kulemera komwe kumakuyenererani, mawondo opindika pang'ono, manja atagwira ma dumbbells, mmbuyo mowongoka, ndiyeno pang'onopang'ono squat mpaka ntchafu zanu zikufanana ndi pansi. Pomaliza imirirani pang'onopang'ono ndikubwereza nthawi zambiri.

E. dumbbell kukoka molimba: dumbbell molimba kukoka akhoza mogwira ntchito minofu ya m'chiuno, m'chiuno ndi miyendo.

Kuyenda kwanthawi zonse: Mutha kusankha kulemera komwe kumakuyenererani, gwirani dumbbell ndi manja onse awiri, mmbuyo molunjika, mawondo amapindika pang'ono, kenako ndikutsamira patsogolo mpaka thupi likufanana ndi pansi. Pomaliza imirirani pang'onopang'ono ndikubwereza nthawi zambiri.

F. Dumbbell kukankhira-mmwamba mzere: dumbbell kukankha-mmwamba mzere akhoza mogwira ntchito minofu ya kumbuyo ndi mikono.

Kuyenda kokhazikika: Mutha kusankha kulemera komwe kumakuyenererani, kugona m'mimba mwanu, gwirani dumbbell ndi manja onse awiri, manja molunjika, kenako pindani pang'onopang'ono zigono zanu kuti mukoke dumbbell pafupi ndi chifuwa chanu. Pang'onopang'ono bwererani kumalo oyambirira ndikubwereza nthawi zambiri.

Kodi anyamata amasankha bwanji kulemera kwa dumbbell?

Anyamata akamasankha kulemera kwa dumbbell, ayenera kusankha malinga ndi momwe alili komanso zolinga zolimbitsa thupi. Kawirikawiri, kulemera kwa dumbbell ya mnyamata kuyenera kukhala pakati pa 8-20 kg. Oyamba kumene angasankhe zolemera zopepuka ndikuwonjezera pang'onopang'ono kulemera.

Atsikana amasankha bwanji kulemera kwa dumbbell?

Atsikana posankha kulemera kwa dumbbell, nthawi zambiri ayenera kusankha kulemera kopepuka. Oyamba kumene angasankhe 2-5 makilogalamu dumbbells ndi pang'onopang'ono kuwonjezera kulemera. Ma dumbbells a atsikana sayenera kupitirira 10 kg.

Powombetsa mkota:

Kuchita masewera olimbitsa thupi kwa Dumbbell ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi, koma maphunzirowa ayenera kuphatikizidwa ndi ntchito ndi kupuma, ndipo gulu la minofu lomwe likukhudzidwa liyenera kupuma kwa masiku 2-3 mutatha maphunziro asanatsegule maphunziro otsatila.

Kuphatikiza apo, posankha kulemera kwa dumbbell, muyenera kusankha molingana ndi momwe thupi lanu lilili komanso zolinga zolimbitsa thupi, ndipo musachite mwachimbulimbuli kulemera kwakukulu. Ndikukhulupirira kuti mutha kugwiritsa ntchito ma dumbbell kuti mupange thupi langwiro.