Dumbbells ndeyekuti, zvichida, inonyanya kukosha uye, panguva imwecheteyo, iyo inobatsira zvikuru. Makirasi ane dumbbells anokwana 100% anokodzera, zvose maererano nekubudirira, uye maererano nenhare uye kuwanikwa. Nekudzidzira ne dumbbells pamba, haufaniri kugovera mini gym, zvakare, zvinonyanya kukosha kuti haufaniri kuzvitenga - dumbbells kazhinji dzisingabatsiri mumakona madema emakabati edu asina pasi.
Kuti musimbise chimiro ichocho hapana chikonzero chekufamba zuva rose kwemaawa. Uyezve, kuvevedza kurairirwa hakukurudzirwi kuitwa kanopfuura katatu pavhiki, nokuti pane imwe nguva, mishonga inofanira kunge yakadzorerwa zvizere.
Kana iri nguva yekurovedza, unogona kutanga nehafu yeawa yekudzidzira uye zvishoma nezvishoma uwedzere kusvika paawa imwe. Zvose zvinotevera zvinoshandiswa kuti zvive zvakanyatsoshanda, tevera 2-3 nzira. Ndiko kuti, vakaita ka20, vakagara kweminiti uye vakadzokorora imwe nguva makumi maviri.
Usati watanga kudzidzira ne dumbbells pamusana pekununurwa, kupisa misimba uye kuunza. Ichokwadi kuti iwe uri kuenda kunodzidzisa nechiedza chechilogiramu dumbbells hazvirevi kuti iwe hauna kudzivirirwa kana kutapudzwa . Chokutanga pane zvose, kupisa-up ndekuchengeteka kwako.
Tinokurudzira kuti utange nemashoko akareruka, ayo anonzi maitiro ne dumbbells yevakatanga. Iwe uchada dumbbell kubva pa1 kusvika ku 3kg, chikwata uye chifaro chemweya.
Complex of exercises
- IP - imire, makumbo pamwe chete, maoko anoderedzwa, mune rumwe rutivi pane dumbbell. Tinotora danho kuenda kurudyi nerutsoka rworudyi, kumira. Simuka, isa tsoka dzavo dzekurudyi. Uyu ibhizimisi rinobudirira zvikuru ne dumbbells kumba kumba kwekuputira makumbo nemakumbo. Dumbbells inoda chete kuwanda. Tinodzokorora kanomwe.
- Tinopfuurira kurwisa. IP ndiyo yakafanana. Isu tinogadzira mitsipa yakarurama, tadzorera gumbo kuI IP, lunge parutivi, dzokera kuI IP. Dzorera - dzoka, dzoka kuI IP, uye sarima yakasara, dzokera kuI IP. Pamusoro pese kurwisa kwepamusoro kusvika kune zvakanyanya. Dzokorora katatu (4 mitsetse - 1 nguva) pamakumbo ose.
- Tinozorora nekuchera makumbo edu. Isa dumbbells, rutsoka rworudyi kunze, pane chitsitsinho, tinosvika nokuda kwemasokisi. Wakadzoka pane imwe netsoka. Takakanda makumbo edu kumashure uye takatora maoko edu kumabako edu, tikadzokororazve pamakumbo echipiri.
- Izvo zvinotevera simba rekudzidzira nemagetsi edzimba patinenge tichiita pamagetsi e gluteus. Tinoisa ruoko rwedu rworuboshwe kubva kumabhuruku pamakumbo, simudza rutsoka rworuboshwe kumashure, uye tora ruoko rworudyi kubva kumatepeti mberi. Isu tinoita kubva pa8 kusvika ku16 nguva netsoka.
- Isu tinopedzisa dambudziko rakaoma nematumbo emakumbo.