5 KG Wokongola Kukweza Ma Dumbbells
Chiyambi cha Zamalonda
Minofu Yokopa-Ndibwino kuti mugwiritse ntchito pazolimbitsa thupi zilizonse kapena pulogalamu kuti mumveke ndikusema mikono yanu, mapewa ndi kumbuyo, kuphatikiza ma cardio kuti mukhale olimba kwambiri.
Kapangidwe ka Non-Slip-Grip-Kupaka zinthu zamtengo wapatali kumapangitsa kuti ikhale yofewa komanso yogwira m'manja ndipo imateteza ku ma calluses.
Ma Dumbbells amagawidwa kukhala mtundu wa zida zothandizira kukweza zolemera komanso masewera olimbitsa thupi.Pali mitundu iwiri ya kulemera kosasunthika ndi kulemera kosinthika.① Ma dumbbells olemera okhazikika.Amapangidwa ndi chitsulo cha nkhumba chokhala ndi ndodo yachitsulo pakati ndi mipira yolimba kumbali zonse ziwiri kuti azichita.②Madumbbell osinthika.Mofanana ndi barbell yochepetsedwa, mbale zachitsulo zozungulira zolemera zosiyanasiyana zimayikidwa kumapeto onse azitsulo zazifupi zachitsulo, zomwe zimakhala zotalika masentimita 40 mpaka 45, zomwe zimatha kuwonjezera kapena kuchepetsa kulemera kwake panthawi yolimbitsa thupi kapena masewera olimbitsa thupi.Kuchita masewera olimbitsa thupi pafupipafupi kumatha kuwonjezera mphamvu za minofu m'malo osiyanasiyana a thupi.
Mafotokozedwe Akatundu
| Dzina lazogulitsa | Dumbbell wokongola |
| Kugwiritsa ntchito | Maphunziro a Thupi |
| Mtundu | Mwambo |
| Chizindikiro | Custom Logo |
Kuumba thupi, Zochotsa Dumbbells
Kuchepetsa thupi, kuchepetsa thupi.
Kuwonda, Kupanga Kwanyumba, Kuwoneka kokongola.
KUTETEZA KWABWINO KWABWINO KWAMBIRI
Khungu LABWINO NDI LOSAKOWA
Omasuka, Otetezeka, Athanzi.
INTEGRAL MOLDING SMOOTH DESIGN
Mapangidwe ophatikizika ndi okhazikika komanso otetezeka, owoneka bwino komanso osalala.
KHALANI PAKUPANGA ZAMBIRI
Zipangizo ZOPHUNZITSA ZA NTCHITO
Dumbbell Yatsopano
Chosavuta chosinthika, Landirani chosavuta, Chogwirizira chosavuta.
NDIKOTHANDIZA
NDIPONSO ZOTETEZEKA KUSANGALATSA
Kulemera kumatha kusinthidwa momasuka kuti mukwaniritse zosowa zanu zosiyanasiyana zolimbitsa thupi.
ZINTHU ZOSAVUTA
Osadandaula ndi madontho a thukuta mukatha kuchita masewera olimbitsa thupi.Tsukani ndi madzi kuti mubwezeretsenso chatsopano.
KAPANGIZO WAKUONEKERA
Zinthu zokongola zimapangitsa kuti thupi likhale labwino kwambiri.
Fitness ndi Mafashoni
Momwe mungagwiritsire ntchito dumbbells moyenera
Masiku ano, amuna ambiri amasankha kuchita masewera olimbitsa thupi kuti akhale olimba.Ndi zinthu ziti zomwe ziyenera kutsatiridwa pochita masewera olimbitsa thupi?Amuna ambiri okonda kukongola amakonda kufananiza wina ndi mzake akamaseŵera ma dumbbells.Iwo sali olemera kuposa omwe amanyamula zolemera kapena amene adakweza nthawi yomweyo.Nthawi zambiri, izi ndizolakwika kwambiri.
Kuchita mwachangu kwa kukweza ma dumbbells ndi kugwedezeka kwa kumtunda kwa thupi ndikosavuta kumayambitsa kupsinjika kwa minofu.Pazovuta kwambiri, zimayambitsa misozi ya minofu.Ngati dumbbell ndi yolemera kwambiri, chiopsezo chovulazidwa chidzawonjezeka.Komanso, masewera olimbitsa thupi a dumbbell amagwira ntchito bwino pamalumikizidwe.Zofunikira zokonzekera ndizokwera kwambiri.Ngati ili yothamanga kwambiri kapena yolemetsa kwambiri, ikhoza kuwononga mafupa.Panthawi imodzimodziyo, kusuntha mofulumira kudzaika maganizo ambiri pa tendons.Ngakhale kuti mphamvu zowonongeka zingagwiritsidwe ntchito, pali maphunziro ochepa kwambiri a minofu, ndipo gulu la minofu lomwe likukhudzidwa silingagwiritsidwe ntchito bwino, motero silingathe kukwaniritsa zotsatira zolimbitsa thupi.
Njira yolondola yokwezera ma dumbbells Kuti tikwaniritse zotsatira zokweza ma dumbbells, tiyenera kukhala ndi kaimidwe koyenera.Choyamba, imirirani ndi mapazi anu, ndipo mtunda usakhale waukulu kwambiri.Ndikokwanira kukhala motalikirana ndi mapewa.Khalani okhazikika, pachifuwa ndi pamimba, mikono yakumtunda ndi manja ang'onoang'ono.Mbali ya mikono ndi madigiri 90, zikhatho za manja onse akuyang'ana kutsogolo, nkhonya ndi maso zikuyang'anizana, ndiyeno kukankhira mmwamba.Exhale pamene mukukankhira, ndipo kuyenda kuyenera kukhala pang'onopang'ono, makamaka pa liwiro lokhazikika.Mphunzitsiyo amakumbutsanso ambiri omwe amakonda ma dumbbell kuti ngati mumakonda ma dumbbells koma osadziwa kuti ndi zotani zolemera zomwe zili zoyenera kwa inu, mutha kupita ku kalabu yolimbitsa thupi ndikufunsa mphunzitsi kuti akuthandizeni ndi maphunziro amphamvu.Zotsatira za masewera olimbitsa thupi, chinthu chofunika kwambiri ndi chakuti chitetezo cha masewera olimbitsa thupi chimakhalanso bwino.
Zinthu zofunika kuziganizira pochita masewera olimbitsa thupi ndi ma dumbbells:
Kutenthetsa mokwanira musanachite masewera olimbitsa thupi.Ma Dumbbells ndi mtundu wa zida zothandizira poyeserera mphamvu.Kaya ndikuphunzitsa mphamvu kapena kupanga thupi, kumatha kukhala ndi gawo labwino kwambiri.Mukamagwiritsa ntchito ma dumbbells kuti mukhale olimba, tifunikanso kulabadira zinthu zina, kuonetsetsa kuti timagwiritsa ntchito ma dumbbells kuti tizichita masewera olimbitsa thupi mosamala, chofunikira kwambiri ndikutenthetsa thupi musanachite masewera olimbitsa thupi, kuphatikiza mphindi 5-10 za maphunziro a aerobic ndi minofu yayikulu. wa thupi Kutambasula;musachite mayendedwe mwachangu, makamaka kukhazikika kwa m'chiuno ndi pamimba ndikofunikira kwambiri;mayendedwe ophunzitsira ayenera kupewedwa limodzi, moyenera thupi lonse ndilofunika kwambiri.Kuphatikiza apo, zolimbitsa thupi ziyenera kukhala zokhazikika.Gwirani ma dumbbells.Ngakhale kuti masewerawa si ovuta, ayenera kukhala ofanana.Ngati sizili m'malo, mwina mwachita masewera olimbitsa thupi olakwika.Chigongono chikakwezedwa bwino, chigongonocho chiyenera kukhala chopindika pang'ono.Kuvulala;khalani omasuka pambuyo pochita masewera olimbitsa thupi kuti mukhale ndi mizere yayitali komanso minofu yowongoka.
Ubwino wa masewera olimbitsa thupi a dumbbell kwa nthawi yayitali
- Kumamatira kwa nthawi yayitali ku zochitika za dumbbell kumatha kusintha mizere ya minofu ndikuwonjezera kupirira kwa minofu.Kuchita masewera olimbitsa thupi nthawi zonse kumapangitsa kuti minofu ikhale yolimba, kulimbitsa minofu, ndikuwonjezera mphamvu za minofu.2. Imatha kulimbitsa minofu yam'mwamba, m'chiuno ndi pamimba.Mwachitsanzo, pochita ma sit-ups, kugwira ma dumbbells ndi manja onse kumbuyo kwa khosi kumatha kuwonjezera katundu wa masewera olimbitsa thupi a m'mimba;kugwira ma dumbbells opindika kumbuyo kapena kutembenuza masewera olimbitsa thupi amatha kuchita masewera olimbitsa thupi mkati ndi kunja;kugwira ma dumbbells molunjika Minofu ya paphewa ndi pachifuwa imatha kuchitidwa mwa kukweza mkono patsogolo komanso mozungulira.3. Angathe kuchita masewera olimbitsa thupi apansi.Monga kugwira ma dumbbells kuti mugwetse ndi phazi limodzi, squat ndi mapazi awiri ndikudumpha.Ngati mumachita masewera olimbitsa thupi moyenera komanso kukhala ndi moyo wabwino komanso kupuma mokwanira, komanso kudya zakudya zopatsa thanzi, mutha kukhala wathanzi.Limbikirani ndikupeza zomwe mungathe komanso mphamvu zanu ndi chidziwitso chodziwikiratu.Kuchita masewera olimbitsa thupi kumakhala kosangalatsa.Kulimbitsa thupi ndikungosiya malingaliro anu ndikuchita masewera olimbitsa thupi momwe mukutsata.Si njira yowawa komanso yovuta.Mukagula ma dumbbells, muyenera kuchita molingana ndi mphamvu zanu.Osada nkhawa mukangoyamba kuchita ma dumbbells.Mukakonzeka kuchita masewera olimbitsa thupi pambuyo pake, mutha kuwonjezera kuchuluka kwa masewera olimbitsa thupi.Pali zabwino zambiri zogwiritsa ntchito ma dumbbells.Onse amuna ndi akazi akhoza kuyeserera.
Momwe mungachepetsere manja ndi dumbbells
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Kwezani dumbbell masewera amodzi.Choyamba, imani ndi miyendo yanu motalikirana, m'lifupi ndi mapewa.Pogwira ma dumbbells m'dzanja lililonse, tambasulani dzanja lanu lamanzere kumanzere koyamba, ndipo gwirani dumbbell ndi chigongono chanu chakumanja kumbuyo kwanu.Kenako gwirani ntchitoyo kwa masekondi 15, kenaka sinthani manja kuti muchitepo kanthu.Pitirizani kwa mphindi 10 nthawi iliyonse.Kukweza Dumbbell 2 Choyamba, imani ndi miyendo yanu padera, mapewa-m'lifupi padera.Gwirani ma dumbbells m'dzanja lililonse ndikuwapachika pamiyendo yanu.Kenako kwezani dumbbell ndi dzanja lanu lamanzere ndikulitambasulira kumanja.Pambuyo pa masekondi 15, sinthani manja kuti musunthe.Chitani izi kwa mphindi 10 nthawi imodzi.Kukweza Dumbbell 3 Choyamba, imani ndi miyendo yanu padera, mapewa-m'lifupi padera.Gwirani ma dumbbells m'dzanja lililonse ndikuwapachika pamiyendo yanu.Kenaka tambasulani manja anu mofanana kumbali zonse ziwiri ndikusuntha mapewa anu mmwamba ndi pansi, ndipo manja anu akuwongoka.Chitani izi kwa mphindi 10 nthawi imodzi.Dumbbell Nyamulani Zinayi Choyamba, imani ndi miyendo yanu padera, mapewa-m'lifupi padera.Gwirani ma dumbbells m'dzanja lililonse ndikuwapachika pamiyendo yanu.Kenako kwezani manja onse pamodzi, ndikuwongola manja anu.Gwirani malo kwa masekondi 15, ndiyeno mupume musanapitirize.Pitirizani kwa mphindi 10 nthawi iliyonse.Ntchito Yokweza Dumbbell 5 Choyamba, imani ndi miyendo yanu motalikirana, m'lifupi ndi mapewa motalikirana, ndipo pindani mawondo anu pang'ono.Gwirani ma dumbbells m'dzanja lililonse ndikuwapachika pamiyendo yanu.Kenaka kwezani manja awiri kumbuyo kwanu, gwirani kusuntha kwa masekondi 15, kenaka mupume musanapitirize kuyenda.Pitirizani kuyenda kwa mphindi 10 nthawi imodzi.Ntchito Yokweza Dumbbell 6 Choyamba, imani ndi miyendo yanu motalikirana, m'lifupi mwake mapewa.Gwirani ma dumbbells m'dzanja lililonse ndikuwapachika pamiyendo yanu.Kenako tambasulani manja onse kumanzere ndi kumanja ndikukweza mmwamba, sungani kaimidwe kwa masekondi 15, ndiyeno mupume musanapitirize kuyenda.Pitirizani kuyenda kwa mphindi 10 nthawi imodzi.Dumbbell Kwezani Zisanu ndi ziwiri Choyamba, imani ndi miyendo yanu motalikirana, m'lifupi ndi mapewa.Gwirani ma dumbbells m'dzanja lililonse ndikuwapachika pamiyendo yanu.Kenako tambasulani dzanja lanu lamanzere mofananira kumanzere ndikulikweza mmwamba, kumbuyo kwa dzanja lanu kutsogolo.Gwirani kusuntha kwa masekondi a 15, kenaka musinthe manja kuti muyende.Pitirizani kuchita masewera olimbitsa thupi kwa mphindi 10 nthawi imodzi.
Magulu azinthu
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- emily.by@yolandacn.com
