A seti kurovedza pamwe dumbbells - nyore uye kupfuura inokwanisika nzira kuvaka tsandanyama uye uremu.

The kero makirasi nokushandiswa zviyereso siyana vanogona kunzwa zvakasiyana siyana mhinduro. Asi, pasinei munhu akati, boka kurovedza vane dumbbells - iyi ndiyo nzira inonyatsobudirira yokuita kuti vauye nhamba shure kufirwa, uye munguva pfupi nguva.

Usati waenda zvakananga rondedzero unyanzvi kuita zviitwa zvakadaro, ngatimbotaura pamusoro zvakanakira zvinhu zvakadaro. Chokutanga zvakakodzera kutaura kuti midziyo mumitambo zvakadaro dumbbells iripo zvikamu zvose vemo. Vane chipa uye vanogona ikozvino kutengwa chero zvemitambo nhumbi chitoro. An chokwadi chinokosha chiri vaiona panguva ino chizenga rinotangira chaizvo chiduku mukamuri sezvo chete uchapupu nyasha dzake. Ndokusaka zviitwa pamwe dumbbells kumba - yakanakisisa chingaitwa vaya vanoda zvakakomba adzokorore mufananidzo wavo.

chinhu Next namaturo nezvenyu ndechokuti vanodzidzisa vakawanda vane yakamanikana chinangwa, kuti ndicho chimwe chaiyo Simulator mabasa ari chaizvo tsandanyama boka. Dumbbells munaizvozvo multifunctional uye siyana. Uye pakupedzisira, mumwe midziyo mitambo, sezvinoita dumbbell kunogona kuva wako yokurovedza muviri wose, izvo unogona kutora newe nebhizimisi rwendo kana pazororo. Zvino anotaura pamusoro mufambo pakati yemitambo chizenga haagoni akati vamwe.

With zvakanakira munhu kana kusatonzwa tinonzwisisa. Ikozvino ngatitaurei zvakananga pamusoro sei kuvaka Workout nomazvo. A seti kurovedza pamwe dumbbells zvinofanira kuitwa kanenge katatu pavhiki. Edza kuita dzidzo kuitira kuti mutoro dzakafanana mhiri mapoka ose netsandanyama. Zvikasadaro haugoni kunzvenga kukuvara. Rest pakati nemhando haisi mumasekonzi anopfuura makumi mana. Uye unotevera chiitwa, unogona kutanga pashure miniti imwe. Muchiitiko chino, ugere zororo iri zvachose wairambidza. Iva nechokwadi kuti kushanda kubva kufamba zvimwe mhando. Pakupedzisira, chete kufamba.

Training pamwe zviyero inobva zvinotevera neBhaibheri:

• zuva First - chitima biceps uye muchipfuva.

• Zuva rechipiri - zvose pfungwa iri pamapfudzi uye makumbo.

• Zuva rechitatu - kuita seti kurovedza pamwe dumbbells musana uye triceps.

Zvino zvakaitika zvakananga rondedzero muchiitwa unyanzvi.

Group Imwe - the pectoral netsandanyama. Chivata shure pamusoro pabhenji kana pasi, vakafugama panguva imweyo emaoko enyu. Uise mumakwenzi zvakananga panguva mubhokisi, michindwe dzakatarisa nechomukati. Rave kana panguva kusimudza maoko dumbbells zvichikwira.

The inotevera muviri - kutanga nzvimbo iri rinenge chete, kunze maoko. Vanofanira kumuisa kurutivi twasu, yemichindwe kumusoro mberi. Simudzai maoko enyu pasina vachikotama.

boka rechipiri - biceps. zviitwa izvi kudzidzisa tsandanyama biceps, kune vazhinji. chete isu funga inokosha.

Isa tsoka dzenyu pamusoro noupamhi pamafudzi ake, musana twasu. Rave kana imwe chete vanokunga mu kugokora zvenguvo maoko. Uye pano mumwe muviri. Muchiitiko chino, uchada pabhenji. Gara kuruoko chaizvo pamupendero wayo. Lock ruoko kuitira kuti akaererana rutsoka, kugokora makavigwa nzvimbo chete pamusoro ibvi. Dumbbell simudza kurutivi munhu uyo asina kutora kubva ibvi kugokora.

Chechitatu boka - pamapendekete uye makumbo. Chokutanga, funga zviitwa kuti kurovedza tsandanyama pamusoro pamafudzi nebhanhire. Ugare nechigaro, shure twasu. The mira chikwidzo mutsetse dumbbells zvichikwira apo kuswatura maoko. Uye zvimwe zvaungaita. Mira namakumbo papfudzi-upamhi oga, mabvi zvishoma wakarerekera. Zvishoma nezvishoma simudza dumbbells kumativi kusvikira musoro pamwero.

Rinotevera nechigumbuso - kuva kurovedza pamwe dumbbells nokuda tsoka. Vose vari kubva pakutanga akamiswa netsoka dzenyu papfudzi-upamhi kunze. Muchiitiko chokutanga unofanira squat dumbbells mumaoko ake. Chechipiri - itai lunges dzinoendesa ana dumbbells mumaoko ake.

Pakupedzisira, boka rechina - kushandisa musana tsandanyama uye triceps. Zviitwa maviri okutanga - musana, akatevera zviviri - nokuti triceps.

Simukai, akazendamira pedyo pabhenji, achiisa wake mumwe ibvi. Back twasu, akasununguka ruoko inotsigira. Simudza dumbbell kusvikira pachiyero muchiuno, nokudaro kutungamirira emaoko kumusoro.

Next - nhema chiso pasi zvishoma zvokunamata kana sandara pabhenji. Simudza dumbbells kumusoro uye sungisa navo chipfuva. Zvadaro kudzokera panzvimbo yayo yepakutanga.

Zvino isu kuenda triceps. Kutanga chinzvimbo - zvimwe akagara pachigaro kana akamira. Itirai dumbbell, achikanda shure kwake. Zvino kusimudza mumwe chinjikira nechinzvimbo muruoko rwako. Uye chimwe chinhu - pasi pasi kana pabhenji, dumbbells pamusoro chipfuva chinzvimbo. Kudzikisa navo zvakadini musoro, usakanganwa kufonyora emaoko enyu.

Wakaisa ichi kurovedza vane dumbbells vachikubvumira chete vamwe vatanhatu - mwedzi minomwe muviri nguva dzose kwete chete kuvandudza mataurire tsandanyama dzako uye utano, asi kuti vabudirire mitambo. Zvichida ichi chinokosha chikonzero zvaifanira kushanda!