A seti kurovedza vane dumbbells pamba varume nevakadzi

Zvakanaka kuyemura muviri wake wakanaka amire pagirazi. Ita izvozvo ndizvo chaizvo kunyange vachipinda yokurovedza muviri pasina kubuda mufurati. Zvichakubatsira kuti awane chinangwa akagadzirwa zviitwa vane dumbbells kumba. Nokuti basa, kunze dumbbells, vachada nechigaro uye dhende. Nokuti varume, vakadzi uye navana ine nzira yayo kudzidziswa.

Kurovedza vaya vane pasi azvipire mumuviri kugwinya - kutanga kwoushamwari-up

Chokutanga, unofanira Stock pamusoro afare, uye vachidavira kuti kurovedza achapa nemigumisiro yakanaka.

We kutanga Workout. Inoitwa squats. Kana uine yakawanda uremu, ipapo ita hwatata. Makumbo ari kwokutanga nzvimbo (IP) zvakananga uye zvakabatanidzwa pamwe chete. Zvadaro, achipfugama dzavo, simuka uburuke, dzokera pokutangira chinzvimbo.

Zvichienderana mamiriro utano hwavo uremu, ita 15-30 kurovedza. Sezvo zvikuru muna mumwe chete nhamba yechipiri yakashandiswa. Zvino ndiyo nguva achi- muviri pamwe dumbbells kumba.

Kuwana zvidzidzo

Dumbbells nokuti beginners zvinofanira kuva nyore. Tora mumwe ruoko, mirai muti twasu. Zvishoma nezvishoma, vakafugama shure zvokufuridzirwa nyudza bhurasho pamwe dumbbells pasi mhuru tsandanyama. Mashizha panguva achaunganidzwa, shure akarurama, chiuno iri tilted shure. Izvi, sezvinoratidzwa muviri rinoitwa 2 nguva - mumwe - 15-30 repetitions. It akaiti "akafa muedzo."

Thrust dumbbells mu yakatenuka sezvinotevera. Unorara bonde, tora dumbbells mumaoko ake. Vanokunga emaoko enyu uye dzakaonda kuzorwa pasi. Uise maoko kuitira kuti dumbbells vanosarudzirwa akaererana pamafudzi. Kuswatura emaoko, mawoko ako mudenga, kubatanidza dumbbells kudzokera IP

mberi dzidzo

Kuita zvakawanda dzakaoma muviri pamwe dumbbells pamba nokuda beginners, vanoda dzakasimba chair. Chiitwa ichi rinoitwa 11 nguva. The kutura rworudyi dumbbell, akasiya - iwe vanovimba chair. The rokurudyi iri zvishoma hwakakungwa panguva ibvi, kuruboshwe yekumbotsveta adarika. Simudza dumbbell kusvika groin nzvimbo, yakaderera. Chiitwa ichi chichakubatsira kuva latissimus dorsi. Zvino ita saizvozvo Ukuwo, kuchinja nzvimbo uye netsoka.

The kunzwisisa kurovedza vane dumbbells kumba anoramba inotevera mhando kurovedza. Chiitwa ichi zvichabatsira kupomba ari triceps. Gara uri cheya, Vimba musana wake musana wake. Zvinosanganisira dumbbell muruoko rwako rworuboshwe, rworudyi rwakabata rworuboshwe sidewall rwecheya chigaro. On the exhale, simudzai rwako rworuboshwe ruoko zvaivapowo pasi. Panguva iyoyowo munwe shoma inofanira kuva pamusoro thumbs, yakaderera ruoko. Chiitwa ichi, kufanana zvose, riri exhale.

Ndapedza 15 repetitions, kuchinja munhu dumbbell muruoko rwako rworuboshwe. Ita basa iri mugirazi mufananidzo.

Wozotevedzera zvakawedzerwa ruoko mu nokugara nzvimbo nokuda musoro kuti 2 reps pa 12-15 nguva. IP ndiye - ari chair. Simudza ruoko rwako rworuboshwe pamwe weighting kumusoro, akatsivama panguva kugokora, kuwana musoro wake shure kutwasanudza. Panguva kutanga kwekupwanyiwa, unogona kuchengeta kugokora ari kushanda rechipiri ruoko rwake. Izvi anogumisa yakatarwa iyi kurovedza vane dumbbells pamba nokuda beginners.

Mutoro vanhu - kutanga kwoushamwari-up

Izvi mhando Workout pakutanga rakagadzirirwa vanhu. Kamwe yaunopedza 8-12 makirasi, enda kune inotevera padanho.

It vachakuudza maitirwo zvikuru kunzwisisa vanochengeta kurovedza vane dumbbells pamba varume, mufananidzo.

Kuchitanga noushamwari-up muviri, zvakare, asi squat zvaitwa zvishoma yakasiyana. Mumire musana wako chair. On the exhale, inodonha kuna rechiuno chake, kudhonza panguva imwecheteyo tsoka kodzero mberi, kukwira IP, pasina achideredza makumbo. Gara pasi 15-30 nguva nokuita 3 pazvinhu.

Mushure vanga vaneta shoma, kuita squats kwakadaro pachigaro, muvaite, kunhonga imwe dumbbell. Izvi zvichabatsira kuti awane migumisiro yakanakisisa.

Pashure ushamwari-kumusoro, ramba kuita seti kurovedza vane dumbbells kumba.

Basic nokudzidziswa - pakutanga

Tanga nemvura "Vakafa traction", iro rave richirondedzerwa apa, asi tevera vane 3 reps pa 15-30 nguva.

Twasu, akaisa chigaro pamberi pake. Isa ruoko rwako rworuboshwe pamusoro musana wake zvakanaka, pamusoro dumbbell, simudzai zvishoma, vakafugama nenguva kugokora. Kuwanda repetitions - zvakafanana.

Kuchabatsira kunzwisisa zviri nani sei kuti tsika pasi, kuva kurovedza vane dumbbells pamusha vanhu mumifananidzo. Gara uri cheya kana pabhenji sezvinoratidzwa mufananidzo. Foot nyunguduka. Tora rworudyi dumbbell, isa kugokora netsoka rworudyi. Kudzikisa ruoko pasi akananga kuburiro. Kusiyiwa ruoko panguva hunogara pamusoro ibvi rimwe kuruboshwe gumbo. Dzokera kune IP

Akaramba kudzidzisa akasimba pabonde

Mira nokuramba dumbbell mumaoko ose. Batanidza pedyo sidewall dumbbells pamwe chete. Bata Zviidzo chinzvimbo ichi, mawoko ako apo vachikotama navo panguva emaoko saka kudhonza dumbbell pamutsipa. Dzokera pokutangira chinzvimbo.

Maitirwo seti kurovedza vane dumbbells pamba varume, kunyanya chiitwa uyewo nokukurumidza photos.

Pedzisa kukurira nyaya. Twasu, kumbotura dumbbell muruoko rimwe. Uchisiya rave mapfudzi, wakawondereiko kudai mune rimwe divi uye nekwakewo.

Kubva nyore - kune zvakaoma

Inotevera seti kurovedza vane dumbbells pamba vanhu zvakakodzera avo vari kuita mwedzi katatu pavhiki maererano nzira pamusoro apa.

Tora dumbbell mumaoko enyu, mirai muti twasu. Kuita 2 nguva 20 Kugara kupota.

Akatevera muviri vanoda rinorema dumbbell. Tora nemaoko maviri pakatarisana kumativi, isa makumbo ako. Follow tilts mberi kuitira kuti dumbbell sezvo pedyo sezvinobvira pasi.

Zvino tora uri weighting mumiririri neimwe ruoko, mumire chete IP Do achisendamira mberi.

Next, kuteura muviri mberi. Akamira munzvimbo iyi pasina anozunungusa mutumbi uye maoko chete. Kudzikisa navo pasi pamberi kusvika uriri masendimita 30. Dzokera kwokutanga IP uyu uye zvose zviitwa, zvinosanganisira yakatarwa kurovedza vane dumbbells kumba, kuwedzera adziyirwe-kumusoro, kuita 3 anoita 20-30 nguva.

Simukai, kusendama shure pamadziro, dumbbells vari ashaye maoko. On the exhale, nokusunungura panguva imwe chete maoko zvose parutivi, apo Kufema, dzokerai navo pokutangira chinzvimbo.

Ugare nechigaro, Chengeta maoko ako dumbbells pamwechete bhurasho vaiva muchipfuva pamwero. Sanganisa emaoko ruoko, nokuderedza reza.

On ichi unogona kupedza imwe yakatarwa kurovedza vane dumbbells pamba varume.

nokuti vakadzi

Nokuti vakadzi yakatanga dzidziso yepamusoro. Exercise zvichakubatsira kusimbisa pazvidya, kuti Taut dumbu uye makumbo, maoko - yakanaka.

Tinotanga noushamwari kumusoro. Vata rinonzwika pauriri kana pauchanja. On the exhale, simudza kururamisa makumbo akabatanidzwa repamusoro iri inhalation kunyudza navo.

A seti kurovedza vane dumbbells pamba zvishoma kuomera vakadzi pane vakadzi vakuru. Saka, vakadzi vakadzidziswa zvakanaka, vanogona kuita zvose zviitwa kuti 3 anoita ka20. Vakadzi vanoita kudaro zvakaoma zvikuru, zvinofanira kungoitirwa nemhando mbiri nguva gumi. Izvi zvinoshanda dzinokosha muviri. Vanotanga kuita mumasekonzi 30 pashure noushamwari-up.

Tora rimwe dumbbell nemaoko maviri, tora rimwe chinjikira nzvimbo, wakarerekera makumbo ako pamabvi. On the exhale, kusimudza muviri, kuedza kubata weighting nemabvi. Kudzokera IP

A seti kurovedza vane dumbbells pamba mifananidzo inoratidza sei kuti aite yechiitwa uye inotevera.

Tinoita makumbo akanaka, maoko, chipfuva

Twasu. Pane "mumwe" Vanokunga mabvi ako pakurera maoko ake pamusoro pomusoro wake. Tichiregeredza "mbiri" kudzoka kutanga chinzvimbo.

A seti kurovedza vane dumbbells pamusha akaramba sezvinotevera. Zvinonzi kubva chete IP Simudzai maoko enyu rave chete weighting. Tevedzera nguva ino shure kwake, chinofanira kuva yakarurama mutsetse.

Poluprisedaniya pamwe weighting kuti makumbo akanaka kwete chete, asiwo hudyu.

From IP - yakamira, tora danho kurudyi, apo vakafugama mabvi rwenyu rworudyi uye akakotamisa maoko ake pamwe weighting pasi. Twasu, kuita zvakafanana vaise negwara.

boka kwakadaro kurovedza vane dumbbells pamba vakadzi.

vana

Zvakanaka, kana kanenge dzimwe nguva vachava kuita vana vavo nevabereki vavo. Kana vari makore anopfuura 12, kuyaruka wakafanira pasuru nokuda beginners kukurukurwa pamusoro. Vadzidzi vechiduku vanogona zvamaronga zvinotevera seti kurovedza vane dumbbells pamba vana.

Regai vana Tanga vakakwira - mufambo pasi, uye ipapo kuti hwatata. zvino unogona kunhonga chiedza dumbbell. Vamire ngaatarire, unofanira kusimudza maoko ako kumativi, vakanga zvaivapowo pasi. Kana mwana avimbiswa kokutanga, nguva asingasviki shanu. Zvino regai inosimudza ake maoko dumbbells rave.

Next IP ari amire, asi ruoko wakabata dumbbells vari papfudzi. On the fema - maoko kufamba zvichikwira, sezvo imi exhale - pasi.

In mhedziso - achifamba ari kunonoka kumhanya. afare kubva uchiraira yakadaro ndeyechokwadi!