Arm anoratidza nemashoko dumbbells ichabatsira kuwedzera yenyu kwetsandanyama uye chengeta muviri wako chimiro

Mumwe nomumwe wedu vanorota akanaka nhamba uye Taut, asi nguva dzose makirasi ari yokurovedza muviri, vakawanda havana kana simba kana nguva kana, dzimwe nguva, chido. Asi hapana chichikusvota kuronga duku yokurovedza muviri pamba uye kuita pachavo chero imwe nguva. Munyaya ino muchawana anobatsira mazano pamusoro apo yakanakisisa kutanga muviri uye worudzii muviri uye mitambo midziyo unenge akavimbika vabatsiri.

Chimwe chezvinhu dzakakurumbira yemitambo zvokushandisa kumba emakore dziri dumbbells. Vanogona kushandiswa kwete kuramba muviri wako chimiro, asi kuti kuva kuonga zvikuru yakanaka kune nyore kunzwisisa kurovedza uye kurovedza muviri nguva dzose. Ngatitorei Ukanyatsotarisa ruoko kurovedza pamwe dumbbells ichabatsira kuunza muviri wako chimiro.

Asi chii vanofanira kutanga kudzidziswa? Kwete muridzi ose anobatsira ichi michina mitambo anoziva sei kupomba maoko enyu dumbbells mu pfupi zvichibvira nguva. Izvi zvinoda zvishoma chido, vakasununguka nguva uye kutsunga. Kana uine zvose pamusoro apa, unogona kutanga kudzidzisa, asi mugumisiro anozviramba refu.

Chinhu chikuru kuyeuka ndechokuti Muchiitwa pamwe dumbbells ruoko, zviri zvinodiwa kuti tiite zvizere, pamwe mitoro vemimwe tsandanyama. Asi munyaya ino tichakurukura chaiyo pamusoro mutoro, izvo chokuita siyana ruoko tsandanyama.

Exercise 1. basa Chero vanofanira kutanga noushamwari-up. Nokuti akakodzera ichi zvinotevera chiitwa. Unofanira kuva akarurama, uye tsoka dzavo fudzi-upamhi kunze. Dumbbells vane yakaderera uremu (makirogiramu maviri kana matatu) vanotora muruoko uye kutanga synchronously kumutsa uye ipapo kusvika pamafudzi, emaoko kupararira kumativi. Unofanira kuita maviri matatu anoita gumi kusvika makumi maviri repetitions. Saka iwe kwete chete anodziya tsandanyama maoko pamberi basa, asi kwete zvakaipa "pombi" ari triceps.

Exercise 2: Mushure Workout, unogona anozodzidza kumusoro zvinorema. Exercises nokuti maoko dumbbells kuva vanoverengeka mapoka tsandanyama, asi vainyatsotarisirwa vanofanira kubhadharwa kusimbisa biceps. Iva zvakafanana mune pamusoro muviri, tora dumbbell yairema mashanu gumi makirogiramu uye vanotanga kuenda kusimudza maoko ake kuna pamafudzi ake, vakafugama navo panguva emaoko. Kana uchikwanisa kudzokorora Nokusimudzwa neimwe ruoko kuti anopfuura gumi nguva, zvakakodzera kuti zvishoma nezvishoma kuwedzera mutoro, kuwedzera kurema dumbbell. Kuita bhenji wokudhinda anofanira zviviri kana zvitatu anogadza por pachirongwa. Achaita azobatsira zvose biceps dzako uye triceps.

Exercise 3. Kubva chete panzvimbo (amire, tsoka fudzi upamhi oga) kutanga kusimudza uremu dumbbell, makirogiramu maviri kana matatu kuti chinjikira chinzvimbo. A vakasununguka ruoko mu parumananzombe iri negwarada. Dzokorora nerimwe ruoko gumi kana gumi kaviri matatu anogadza muzana muviri.

Exercise 4. Tora dumbbell neimwe ruoko, rairema matatu shanu makirogiramu mukava ngaatarire, tsoka papfudzi-upamhi kunze. Zvino anozendama mberi kuitira kuti muviri anoumba necheparutivi mana nemashanu inegumi. Zvino isu tatanga panguva kurera vose maoko, muchivabvuta kune pamafudzi. Izvi ruoko kurovedza pamwe dumbbells azobatsira wandei mapoka tsandanyama.

Exercise 5. Ndakagara pachigaro (makumbo voga fudzi upamhi voga), kugadzira kugokora panguva yomukati divi yehudyu votanga kusimudza uye kudzikisa dumbbell yairema kwete asingasviki matatu makirogiramu. Nekuti mumwe ruoko unofanira kuita nemhando matatu, kusanganisira gumi kusvika gumi repetitions.

The-pamusoro apa ruoko kurovedza pamwe zviyero haazorambi chete kubatsira kuchengeta muviri zvakanaka chimiro, asi pfungwa yakanaka kurovedza tsandanyama. The chikuru ndechokuti edza kuita zviitwa ose zuva (mu yechirongwa achasiya hapana zvinopfuura hafu yeawa) uye musakanganwa kuti kuwedzera mutoro kana zvakakodzera.