Oyimbira (ili ndi liwu la Chirasha lochokera ku mawu achijeremani akuti "hantel") - mtundu wa zolemetsa zaulere zophunzitsira makamaka zamphamvu. Dumbbell ndi zomangira zophatikizika ngati mipira, ma disc kapena ma hexagons ndikulumikiza "ndodo". Mapangidwe owoneka ngati osavuta komanso osavuta amapangitsa zidazo kukhala zosavuta komanso zogwira mtima kwambiri pakuphunzitsa mphamvu.
Tikukupatsani mwatsatanetsatane za momwe mungasankhire ma dumbbells ophunzitsira kunyumba. Gwiritsani ntchito zolemera zaulere pakukula kwa minofu, kuwotcha mafuta ndi kupindula kwamphamvu ndi ochepa omwe amakayikira. Ma Dumbbell ndi zida zosunthika, zothandiza komanso zosavuta kugwiritsa ntchito pophunzitsira mphamvu komanso kumanga minofu kunyumba.
Ubwino wogula ma dumbbells olimbitsa thupi:
- ma dumbbells - ichi ndi chida chothandiza kwambiri pakukula kwa minofu ya thupi
- ndiye kuwerengera konsekonse: ndi ma dumbbells mutha kuchita masewera olimbitsa thupi osachepera khumi ndi awiri ndi mitundu yawo.
- ma dumbbells ndi ophatikizika, omwe amawapangitsa kukhala oyenera kulimbitsa thupi kunyumba
- dumbbells ndi mtengo wololera ndi moyo wautali wautumiki
- ma dumbbells ndi mafoni okwanira, mutha kupita nawo ku kanyumbako, paulendo mukasamukira ku nyumba yatsopano kuti mupitilize kuphunzitsa bwino ngakhale mutakhala ndi moyo.
- ma dumbbells ndi othandiza osati pakulimbitsa thupi kokha, komanso pakapita nthawi komanso masewera olimbitsa thupi a cardio pakuwotcha mafuta
ZOKHUDZA KWAMBIRI: kuwunikiranso mwatsatanetsatane
Ma dumbbells opangidwa (opangidwa).
Musanasankhe ma dumbbells, muyenera kudziwa bwino mawonekedwe awo. Zogulitsa zonsezi zimagawidwa m'magulu awiri akuluakulu: osasiyanitsidwa (kuponyedwa) ndi kunyamula ndi kuthekera kosintha kulemera.
Mbali yaikulu ya dumbbell yogwedezeka ndi kulemera kosalekeza, komwe sikungasinthe. Plus kuumbidwa dumbbells n'chakuti pa maphunziro nthawi chofunika kuti kulemera kusintha zolemera, inu muyenera kupeza awiri ndi kupitiriza kuchita. Zolemera zofunika zikhoza kukonzekera pasadakhale pamaso kuphedwa kwa njira, mbali ndi iye. Ndi dumbbells collapsible muyenera kuthera nthawi kuchotsa ndi kuwonjezera zikondamoyo.
Zolemera zosagawanika zidzayandikira magulu awiri a ophunzira:
- Kwa iwo, omwe amaphunzitsa za kamvekedwe ka minofu kapena kuwonda. Kusintha miyeso ya zipolopolo ngati maphunziro akafuna si makamaka chofunika. Mutha kusankha ma dumbbells olemera pang'ono omwe angakhale omasuka pafupifupi pazochita zonse zomwe zachitika. Ndipo izi zidzakhala zokwanira kukonzekera maphunziro a kamvekedwe kakang'ono ka minofu ndikuwotcha mafuta kunyumba. Kukula kwa minofu muzochitazi sikuyenera kudikirira, koma mawonekedwe abwino ndi malo abwino amatha kugulidwa ngakhale osawonjezera kulemera kwa zolemera.
- Iwo omwe ali ndi mwayi wogula "dumbbell row" yaying'ono. Ngati mumaganizira za kukula kwa minofu ndi zolimbitsa thupi kwambiri, dumbbell kuumbidwa kungakhale koyenera pokhapokha ngati pali awiriawiri osiyana kulemera (osachepera 3-4 awiriawiri). Ndipo pamene mukupita patsogolo, mphamvu idzafunika kugula zolemera kwambiri. Musanasankhe dumbbell ya mapangidwe ofanana a maphunziro apanyumba, muyenera kuwunika mosamala osati chuma chawo chokha, komanso kupezeka kwa malo omasuka mnyumbamo: kukhalapo kwa "chitsulo" chochuluka (mawiri 5-6 a dumbbells ndi zina zambiri. ) amatha kuchepetsa kwambiri malo ogwiritsira ntchito pakhomo.
Mitundu ya ma dumbbells osagonja
Zolimba ndi mitundu ina ya ma dumbbells opangidwa ndi zinthu zosiyanasiyana, iliyonse ili ndi mawonekedwe ake:
- Zitsulo dumbbells. Metal dumbbells akhoza kukhala alnaimi, ndi magulu a dziko (kuthekera kosintha kulemera kwachiwiri kulibe). Zolemerazi ndi zolimba kwambiri komanso zotsika mtengo. Kulephera kwapabale pakati pa ophunzira ena adatsutsa kuti zitsulo zolemera zimakhala zosavuta kuvulala. Koma izi ndizotsutsana kwambiri, kupwetekedwa mtima kwa mitundu yosiyanasiyana ya dumbbells pafupi ndi zomwezo, koma kuzigwetsa mwangozi pamapazi kumatha kukhala ndi dumbbell iliyonse.
- Ma dumbbells a mphira (rabala).. Zolemera zokutira mphira zabwino kukhudza kuposa zitsulo, kuti muzichita nazo momasuka. Amakhulupirira kuti pazochita zapakhomo, njirayi ndi yabwino komanso yocheperako kuwononga chophimba pansi. Mkati mwa chipolopolo cha rabala mukhoza kukhala chitsulo (iyi ndi njira yabwino) kapena phula (kukhazikika kwazinthu zotere kungakhale kokhumudwitsa).
- Vinyl (pulasitiki) barbells. Vinyl dumbbells wodzazidwa ndi mchenga kapena zinthu zina. Izi zipolopolo zambiri zolemera pang'ono (5 kg). Amapangidwa makamaka kwa achinyamata ndi amayi. Pazifukwa zomwe zimagwiritsidwa ntchito, tikhoza kunena kuti zosankha zoterezi zilibe zofooka zowonekera. Koma ndithudi, amuna ngati kulemera pang'ono kwa dumbbells nkomwe si oyenera maphunziro aakulu mphamvu.
- Neoprene dumbbells. Ma Dumbbells okhala ndi zokutira za neoprene ndiwonso wolemera kwambiri wopepuka. Ma dumbbells osavuta a neoprene ndikuti sangazembera m'manja mwathu, koma pamwamba pa zipolopolozi zitha kuwonongeka pakapita nthawi.
Musanasankhe dumbbell kuti mupeze, fotokozani momveka bwino chikhalidwe ndi zolinga za maphunzirowo, ndiye kuti kudzakhala kosavuta kuthetsa vutoli ndi kusankha miyeso, chiwerengero cha awiriawiri, ndi zina zotero. dumbbell ndi yachiwiri, chinthu chachikulu akadali khalidwe ndi ntchito.
Zomwe zidasindikiza dumbbell ndizabwino kusankha?
Pazosavuta kugwiritsa ntchito maphunziro olemera omwe timalimbikitsa kugula chrome dumbbells mawonekedwe hexagonal (mu mawonekedwe a hexagon). Pakati pa ma dumbbells osagwedezeka ndi imodzi mwazinthu zodziwika bwino komanso zosavuta zamakalasi omasuka.
Tikukulimbikitsani kuti musankhe ma dumbbells pazifukwa zinayi:
- Zolemera ngati ma hexagon (mawonekedwe a hexagonal) osagubuduza pansi zomwe sizimapangitsa kuti pakhale zovuta zina panthawi yophunzitsa. Kuphatikiza apo, ma dumbbell awa amakhala okhazikika ngati mumachita masewera olimbitsa thupi kutengera omwe ali mu bar (monga mu GIF pamwambapa).
- Mu manja otero a gantela amakhala ndi notch yozama kapena mwanjira ina mawonekedwe a "anatomical", okhuthala pang'ono pakati.
- Kupaka utoto kosangalatsa kukhudza komanso kotetezeka pansi (poyerekeza ndi, mwachitsanzo, zolemera zachitsulo).
- Dumbbells izi zimachitika ndi kulemera kwakukulu (30 kg +), kotero ine ndikhoza kugula seti lonse la zolemera zosiyanasiyana.
Ndi kulemera kotani kwa ma dumbbells oti musankhe disposable?
Kwa atsikana
Atsikana, ndi bwino kugwiritsa ntchito kulemera kwa 2 mpaka 10 kg, masitepe 2 kg. Osasowa kugula seti yonse (mwachitsanzo, 2 kg, 4 kg, 6 kg, 8 kg, 10 kg), ndizotheka kugula zolemetsa zambiri pang'onopang'ono mukamapita patsogolo. Pamene 8-10 makilogalamu adzafunika makamaka kuti chitukuko cha m'munsi thupi (miyendo ndi matako). Ma dumbbells ang'onoang'ono - 1 kg kugula sikumveka - katundu wake ndi wochepa kwambiri kotero kuti sangapereke zotsatira zoonekeratu ngakhale kumayambiriro kwa maphunziro.
Kulemera kwa 2 kg mpaka 10 kg ndikwabwino pakuphunzitsira kwakanthawi kuti muchepetse thupi komanso kuchepetsa minofu pang'ono. Atsikana omwe akufuna kupitiliza kupita patsogolo pamagetsi angafunike komanso kulemera kwakukulu - mpaka 15-20 kg. (panthawiyi ndikwabwino kuganizira kugula ma dumbbells osinthika).
Kulimbitsa mphamvu azimayi: zolimbitsa thupi + dongosolo
Kwa amuna
Physiology amuna ndi osiyana ndi akazi. Amuna a mafupa ali ndi minyewa yokulirapo, yamphamvu, minofu yamphamvu komanso testosterone yochulukirapo imadziwika kwambiri. Choncho, amuna ochita masewera olimbitsa thupi amafunikira zolemera kwambiri. Nyamulani ma dumbbells mosavuta 5 kg palibe tanthauzo lapadera - kulemera kochepa sikudzapereka katundu umene minofu imachita ndikuwonjezera mphamvu ndi minofu.
Chifukwa chake, amuna oyambira masewera olimbitsa thupi amayenera kukhala ndi zolemera kuyambira 5 kg mpaka 20-25 kg. Ngati mupitiliza kuchita masewera olimbitsa thupi kunyumba kuti minofu ikule, ndiye kuti mudzafunika zolemera kwambiri, makamaka pochita sit-UPS. Njira ina ikhoza kukhala ndodo, yomwe ndi yabwino pophunzitsa miyendo kunyumba.
Za wachinyamata
Yambani masewera olimbitsa thupi ndi ma dumbbells a 2 kg kapena 4 kg, pang'onopang'ono ndikuwonjezera kulemera kwanu pamene mukukula ndikukula kwa zotsatira zamasewera. Ngakhale kuti nthawi zonse amaphunzitsa anyamata azaka za 15-16 nthawi zina amakhala amphamvu kuposa amuna ena akuluakulu - zonse zimadalira payekha komanso chikhalidwe cha maphunzirowo. Achinyamata sayenera kuchita mantha kuphunzitsidwa mphamvu. Kuphunzitsidwa ndi zolemera othamanga achinyamata adzapindula kokha, koma ngati akuyang'aniridwa ndi mlangizi woyenerera.
Ma dumbbells osinthika
Ngati mukuchita masewera olimbitsa thupi kwautali, ndizomveka kusankha ma dumbbells osinthika okhala ndi kulemera kosinthika. Njirayi idzalola m'tsogolomu kuwonjezera kulemera kwa zolemera (mpaka 50 kg), zidzakhala zokwanira kugula zikondamoyo zatsopano kumagulu omwe alipo. Chogwiririracho ndi dumbbell yokhazikika yotchedwa dumbbell khosi. Mapangidwe ake ndi ofanana kwambiri ndi Griffon, kutalika kwake kumakhala kochepa.
Ma dumbbells osokonekera ndi njira yabwino kwa iwo omwe ali okonzekera maphunziro apamwamba kunyumba kwa miyezi ingapo (ndipo mwina zaka). Heavy patterned dumbbell amatha kusintha pang'ono barbell pophunzitsa magulu akuluakulu a minofu ndipo, makamaka, ndi chida chamtengo wapatali komanso chofunika kwambiri pomanga minofu m'nyumba.
Madumbbell miimba
Zala zam'manja zimapangidwa ndi ma dumbbell amakono a typesetting, nthawi zambiri zitsulo za chrome-zokutidwa ndi zinthu zabwino kwambiri pazinthu zotere. Zilibe dzimbiri, osawopa kuwala kwa dzuwa, zosavuta kuyeretsa. Nthawi zambiri mumapeza zinthu zokhala ndi zala zapulasitiki, koma kusankha kumeneku sikuvomerezeka chifukwa chochepa mphamvu komanso kufooka.
Zapangidwa ndi Russian ndi akunja makampani a miimba dumbbell awiri awiri muyezo:
- 25 mm (inchi), muyezo uwu udabwera kwa ife kuchokera ku USA
- 30 mm ndi mtundu waku Europe
- 50 mm - khosi lalifupi lalifupi lokhala ndi zonyamula (izi si dumbbell, koma mini-bar)
Posankha chala chala cha dumbbells collapsible, zindikirani makhalidwe awa:
- Kodi pali abrazivnie wa fretboard kuti agwire bwino
- Kodi pali chotupa pakati pa khosi (mawonekedwe a anatomical)
- Ngati pali notches kapena ayi (ngakhale zosankhazo ndi miimba zopanda notche tsopano ndizosowa kwambiri)
- Ndi maloko otani omwe amagwiritsidwa ntchito ndi ulusi kapena osalala
- Kodi kutalika kwa khosi ndi kotani (nthawi zambiri sitampu ikakhala yayikulu, mumatha kupachika zikondamoyo)
- Kodi kutalika kwa mipando ndi chiyani, mwachitsanzo, malo oti muikepo zikondamoyo (chachikulu, cholimba chidzakhala cholemera kwambiri cha dumbbell)
Ngati mukufuna kugwiritsa ntchito barbell kunyumba, ndizomveka musanasankhe ma dumbbells, kudabwa za kugwirizana kwa dumbbell ndodo ndi miimba, ndiko kuti, kupeza miimba ya diameters yomweyo. Pankhaniyi, mungagwiritse ntchito zikondamoyo monga barbells, ndi dumbbells.
Zikondamoyo za dumbbells
Zikondamoyo za dumbbell structural ofanana ndi zikondamoyo kwa ndodo ndipo ngakhale anabala awiri awiri nthawi zambiri zofanana (25 kapena 30 mm) ndipo amasiyana kulemera pang'ono ndi miyeso geometrical. Zinthu zopanga, zimatha kukhala zitsulo zonse kapena mphira (zotsirizirazi ndizosavuta kwambiri panyumba, chifukwa siziwononga pansi). Mu zitsanzo zamakono za nkhope zambiri zozungulira.
The zikondamoyo kulemera ranges ku 0.5 makilogalamu kuti 5 makilogalamu, Ena othamanga amuna nthawi zina zikondamoyo 7.5 makilogalamu ndi 10 makilogalamu pa bala ankafika m'mimba mwake, koma zingakhale zovuta kuchita masewera olimbitsa thupi chifukwa cha m'mimba mwake lalikulu kunja. Kutola ma dumbbells ogonja kumatha kusiyanasiyana kutengera wopanga.
Ngati mumagula zikondamoyo za ma dumbbells mosiyana ndi fretboard, chonde dziwani kuti m'mimba mwake mwa khosi ndi m'mimba mwake ma discs ayenera kukhala ofanana.
Kusala kudya
Maloko a dumbbells amabwera m'mitundu itatu ikuluikulu:
- mtedza. Mtedzawo umakulungidwa pansonga za miimba. Pazonse, iyi ndi njira yotetezeka kwambiri yomangirira, ngakhale zolemetsa zotere zikupita pang'onopang'ono. Kupotoza kumafunika masekondi amtengo wapatali, omwe angachepetse mphamvu ya madontho. Maloko amtunduwu ndi omwe amapezeka kwambiri, otsika mtengo komanso osavuta.
- Zithunzi. Ma clamp amagwiritsidwa ntchito kusalaza nsonga za miimba. Mwamapangidwe, iwo ndi osiyana. Njira yotchuka kwambiri - mphete ya kasupe-clamping. Amakhalanso abwino, koma odalirika pang'ono kuposa mtedza, ndipo akhoza kuvala. Kuonjezera apo, mphete yolimba si yabwino nthawi zonse kutsegula (makamaka atsikana). Kuti mugwiritse ntchito mosavuta ndi bwino kugula zikhomo ndi malangizo apulasitiki (monga momwe zili pansipa).
- Maloko ndi choyimitsa. Maloko okhala ndi chotchinga ankagwiritsidwanso ntchito kusalaza nsonga za miimba. Ubwino wawo - kusintha kwachangu pagalimoto ndi kudalirika kwakukulu. Maloko achikale amakhala olimba, osavuta kuvala ndikuvula. Koma kwa ma dumbbell vultures dongosolo lokwera ili silidziwika kwambiri.
Mulimonsemo, musanayambe kukhazikitsa zina zokhoma chitetezo ziyenera kufufuzidwa. Ngati gulu la dumbbell likugwa panthawi yolimbitsa thupi - zotsatira zingakhale zosasangalatsa.
Kusankha ma dumbbells ngati
Chosangalatsa kwambiri komanso chosavuta kusankha ndi ma dumbbells ngati (mwapadera). Zitha kukhala zothandiza kwa iwo omwe nthawi zambiri amasintha malo okhala, okhala m'nyumba zobwereka, nthawi zambiri amapumula m'dzikoli kapena nthawi zina amachoka kuulendo wautali wabizinesi kwa milungu ingapo kapena miyezi ingapo. Ndi moyo wotere sutikesi yamasewera idzasunga dongosolo la maphunziro mosasamala kanthu za zochitika. Ndipo Mwachizoloŵezi, ngati dumbbell ndi yabwino kwambiri kusungira kunyumba - nthawi zonse imayikidwa bwino pamalo amodzi.
Nthawi zambiri kuwonjezera pa awiri a dumbbells mu zikuchokera wa seti ndi yaing'ono collapsible khosi kwa ndodo. Musanasankhe ma dumbbells pamlandu wogula, mutha kulabadira ma seti awa: kukhalapo kwa ma dumbbells okha, komanso ma barbells kuti asinthe maphunziro ndikukulitsa masewera olimbitsa thupi a Arsenal. Kuphatikiza apo, ndi bwino kugula seti yokhala ndi masikelo akulu. Pamene mukupita patsogolo ang'onoang'ono dumbbells mungafunike kugula zikondamoyo latsopano ndi kuziyika mu sutikesi adzakhala atapita.
Malangizo posankha ma dumbbells otayika:
- Ma dumbbells abwino samapangidwa ndi mtundu wodziwika bwino waku Western - musalipire dzinalo.
- Musanyalanyaze zikondamoyo zolemera makilogalamu 0,5 ngakhale zilibe kanthu - gulani padera; Zochita zambiri zimafunikira masitepe ang'onoang'ono pakulemera kwa 0.5-1 kg.
- Pamene mukupita patsogolo m'mawu amphamvu, pezani zikondamoyo zatsopano 5-10 kg.
- Gwirizanitsani kukula kwa Griffon (ngati alipo) ndikugula ma dumbbells - osavuta kwambiri.
- Onetsetsani kuti muyang'ane ubwino wa maloko ndi khosi. Mtedza uyenera kukhala wosavuta popanda khama komanso zovuta kunyenga. Zomangamanga zomangira zimayenera kukhala zolimba pa fretboard popanda kutsika, koma zosavuta kutsitsa, kusintha zikondamoyo pamaphunzirowo zidadutsa mwachangu.
- Dziwani kuti dumbbell yokhazikika mu sutikesi ndi njira yabwino yochitira masewera olimbitsa thupi kunyumba.
Ndi ma dumbbells olemera otani omwe mungasankhe?
Kwa amuna
Amuna kwa nthawi yoyamba, mukhoza kugula ma dumbbells okhazikika pa 20-25 kg, kulemera kuyenera kukhala kokwanira kwa oyamba kumene kuchita kunyumba. Kuwonjezeka kwina kwa kulemera kwa zipolopolo kumatheka kupyolera mu kupeza zikondamoyo pa 5 kg, 7.5 kg ndi 10 kg. (kupititsa patsogolo dumbbell 30-40-50kg sikudzawonekanso kwachilendo).
Kutsegula ma dumbbells ndi yabwino, mutha kuwonjezera kulemera kwa projectile, kungopeza zikondamoyo zowonjezera. Zoonadi, ma dumbbells a vultures mens ayenera kukhala otalika mokwanira kuti zikondamoyo zikhale ndi malo okwanira. Amuna ndi bwino kutenga pazipita kutalika kwa dumbbell khosi (35 cm kapena kuposa).
Kwa atsikana ndi achinyamata
Atsikana nthawi zambiri amakhala ndi a kunyamula 10 kg dumbbells, kulemera kuyenera kukhala kokwanira kwa oyamba kumene kuchita kunyumba. Ndikofunikira kukhala ndi zikondamoyo zazing'ono zokhala ndi 0.5-1 kg. Njira zazikulu zosinthira katundu zimatha kulepheretsa maphunziro a amayi, zomwe zimapangitsa kuti zipolopolo zikhale zolemera kwambiri. Popita nthawi, minofu imakula ndipo mutha kugula zikondamoyo pa 5 kg kuti muwonjezere katundu.
Malangizo kwa atsikana okha komanso achinyamata. Ngakhale kuti anyamata ndi zomveka kugula dumbbell vultures "chifukwa cha kukula", chifukwa pamene akukula ndi kukhwima kwa kulemera kudzafunika kwambiri. Kuyamba maphunziro aunyamata, makamaka ndi zolemera zomasuka komanso moyang'aniridwa ndi mphunzitsi.
Kulimbitsa thupi ndi dumbbells
Ngati mwasankha ma dumbbells kuti muphunzitse kunyumba, tiyeni tiwone mwatsatanetsatane maphunzirowo ndi zolemera zokha.
Momwe mungadziwire kulemera kwa ma dumbbells ochita masewera olimbitsa thupi?
Mukamaphunzira zolimbitsa thupi muzochita zambiri, kulemera kwa zipolopolo kumafunika kupeza njira yoti athe kubwereza 6-12 "pafupifupi kulephera". Izi ziyenera kukwaniritsidwa, nthawi yomwe idakhala pansi pa katundu, zomwe ndizofunikira kukhazikitsa njira zakukula kwa minofu. Kubwereza pang'ono (<5) kungapangitse kuwonjezeka kwa mphamvu, koma sikudzatsogolera kuwonjezeka kwakukulu kwa minofu.
Nthawi zina (dumbbell benchi atolankhani kunama, squats, kukweza pa biceps) amapereka zotsatira zabwino, chiwembu chikuyandikira-5 × 5 reps - kupeza bwino kulemera ndi mawu mphamvu. Ndipo zowonadi, kulemera kuyenera kusankhidwa kuti mukwaniritse kuchuluka kobwerezabwereza ndikoyera mwaukadaulo komanso popanda kubera.
Kodi n'zotheka kupopa minofu kunyumba? Mu maphunziro a mphamvu, chilimbikitso chofunika kwambiri - mumasowa munthu yemwe ali ndi "moto mkati", zomwe zimapangitsa wothamanga mobwerezabwereza kuti atenge kulemera kwake ndikuchita zovuta zonse za seti ndi reps, kugonjetsa ulesi ndi mayesero. Pamaso pa chilimbikitso ndi ngakhale zosavuta zipangizo pali mwayi bwino mu maphunziro, anapereka, ndithudi, luso ntchito yomanga, kupuma ndi zakudya.
Zakudya Zakudya Zoyenera
General malamulo a masewera olimbitsa thupi ndi dumbbells:
- Pamaso waukulu njira kwenikweni anachita kutentha-mmwamba.
- Njira zogwirira ntchito ziyenera kukhala zamphamvu zokwanira kuyambitsa kuyankha kwa anabolic kwa thupi (ngati mukugwira ntchito pakukula kwa minofu).
- Zochita zolimbitsa thupi zolemetsa zolemetsa kwa 8-12 kubwereza 4-5 seti.
- Kuwotcha mafuta ndi minofu yopepuka yolimbitsa thupi ndi zolemera zopepuka kwa 15-20 reps, 3-4 njira.
- Zochita zolimbitsa thupi ndi zosiyana siyana ziyenera kusinthidwa nthawi ndi nthawi kuti mupewe chizolowezi cha minofu kuti ikhale yopanikizika.
- Kupanikizika kwa maphunziro kuyenera kusinthidwa ndi nthawi yokwanira yochira, yomwe imakhala ndi "zigawo" ziwiri - kupuma ndi zakudya.
- Kuchita masewera olimbitsa thupi kuyenera kukhala kokhazikika, kokhala ndi mphamvu zokonzekera.
- Ndikofunikira kuyang'ana njira yoyenera ya masewera olimbitsa thupi.
- Kuti muchepetse thupi komanso kuwotcha mafuta 1-2 pa sabata muyenera kuchita masewera olimbitsa thupi a Cardio kapena HIIT.
Maphunziro a mphamvu kwa amuna:
- Tsiku 1: Kubwerera ndi ma biceps
- Tsiku 2: Miyendo
- Tsiku 3: Chifuwa ndi triceps
- Tsiku 4: Mapewa
Maphunziro a mphamvu kwa Atsikana:
- Tsiku 1: Kubwerera ndi ma biceps
- Tsiku 2: Miyendo + Pamapewa
- Tsiku 3: Chifuwa ndi triceps
- Tsiku 4: Miyendo
Ngati mukugwira ntchito pa minofu misa, nthawi zambiri kuposa 4 pa sabata kuphunzitsa sikuvomerezeka. Ngati mukugwira ntchito yowotcha mafuta ndikukonzekera kuchita masewera olimbitsa thupi 5-6 pa sabata, ndiye kuti maphunziro amphamvu amatha kusinthana ndi masewera olimbitsa thupi.
Zochita pachifuwa ndi triceps
1. Makina osindikizira a benchi ya Dumbbell kuchokera pachifuwa
2. Kuswana manja ndi ma dumbbells
3. Ma triceps ndi chifuwa
4. Bench atolankhani wa triceps
5. Tsogolerani manja pa triceps
6. Kuwongola manja atagona pa triceps
Zochita kumbuyo ndi biceps
1. Kuwonongeka
2. Kudumpha dumbbell
3. Kokani dumbbell ndi dzanja limodzi
4. Kupinda mikono pamiyala
5. Kupinda kwa mikono pa biceps ndi kusintha kwa manja
6. Kupinda manja pa biceps ndi nyundo
Ngati muli ndi bala, ndiye yambani kuphunzitsa mmbuyo ndi biceps ndi kukoka-UPS. Ngakhale simungakwanitse ndipo simunachitepo izi, onetsetsani kuti mwayang'ana nkhani yathu ndi malangizo a pang'onopang'ono pa kukoka-UPS.
Zochita pamapewa (minofu ya deltoid)
1. Makina osindikizira a benchi ya Dumbbell pamapewa
2. Amakweza manja patsogolo pake
3. Kuswana moyandikana
4. Kukweza ma dumbbells pachifuwa
5. Kuswana m'manja motsetsereka
Zochita za miyendo ndi matako
1. Squat yokhala ndi ma dumbbells
2. Sankhani squat
3. Lunge m'malo
4. Lunges patsogolo
5. Mapapu akale
6. Mapapu achi Bulgaria
7. Lunge lotsatira
8. Mapapu ozungulira
9. Swing mwendo ndi dumbbell
10. Mlatho pa mwendo umodzi
Zikomo chifukwa cha njira za gifs za youtube: Live Girl Girl, HASfit, nourishmovelove, Linda Wooldridge, Lais DeLeon, amynicolaox, Noel Arevalo, FitnessType, Selena Lim, Puzzle-Fit, LLC.
Zotsatira zazikulu:
- Ma dumbbell okhala ndi kulemera kosinthika, ceteris paribus kugula kopindulitsa kwambiri pakulimbitsa thupi kwanu kunyumba kuposa monolith.
- Ma Dumbbells ndi owopsa kwambiri kuposa ndodo. Pogwira ntchito ndi ma dumbbells safunikira ndi inshuwaransi, kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake kamakhala kachilengedwe chifukwa chakuti zipolopolo ziwirizi zimayenda popanda wina ndi mzake.
- Ma Dumbbells ndi othandiza pophunzitsa kumtunda kwa thupi. Komabe, ndi kuwonjezeka kwa kulimbitsa thupi kuchita masewera olimbitsa thupi ndi kupha ma dumbbells olemera 50 kg othamanga-amuna adzaphonya: zikanadabwitsa ndodo yogula.
- Kuphunzitsa kunyumba ndi zolemera ndi njira yabwino kwakanthawi kwa iwo omwe angafune kupita ku masewera olimbitsa thupi, koma pazifukwa zina, osakwanitsa kuchita izi. Komabe, kulimbitsa thupi kotereku kunyumba kogwira mtima komanso kofunikira mwaokha.
- Anthu ena samapita ku masewera olimbitsa thupi, akuchita manyazi ndi thupi lake (chifukwa cha kuonda kwambiri kapena, mosiyana, chifukwa cha kulemera kowonjezera). Zikatero kuyamba kuphunzitsa kunyumba ntchito pa mawonekedwe ndiyeno kupita ku masewera olimbitsa thupi ndi wololera njira.
Onaninso:
- Crossfit: ndi chiyani, maubwino ndi zovulaza, maphunziro azoyang'anira komanso momwe mungakonzekerere
- Minofu yayikulu: ndichiyani, ndichifukwa chiyani pakufunika, zolimbitsa thupi + dongosolo la maphunziro
- Maphunziro a TABATA: Machitidwe 10 okonzekereratu ochepetsa kunenepa