Maungini okhala ndi ma dumbbells

Mapapo okhala ndi ma dumbbells - machitidwe olimbitsa thupi:

1. Khalani owongoka, m'modzi m'manja aliwonse agwire dumbbell. Awa adzakhala malo anu oyamba.
2. Pangani mwendo wakumanja kupita patsogolo, phazi lakumanzere limakhalabe m'malo. Pokoka mpweya khalani osapinda m'chiuno ndikusunga msana wanu molunjika. Langizo: osalola bondo la mwendo lomwe likubwera lipite patsogolo. Iyenera kukhala yofanana ndi mapazi anu. Shin ya mwendo womwe ukubwera, uyenera kukhala perpendicular pansi.
3. Kubwerera kuchokera pansi pa mapazi, pa exhale, kwezani ndi kubwerera ku malo oyamba.
4. Malizitsani chiwerengero chofunika kubwereza, ndiye kusintha miyendo.

Chidziwitso: ntchitoyi imafuna kulingalira bwino. Ngati mumachita izi koyamba kapena mukukumana ndi zovuta, yesani zolimbitsa popanda zolemera, pogwiritsa ntchito zolemera zolemera zokha.

Kusiyanasiyana: pali mitundu ingapo ya zochitikazi.

1. Mutha kupanga mapapu osinthasintha phazi lamanja ndi lamanzere.
2. Malo oyambira atha kukhala omwe mwendo umodzi uli patsogolo kale. Poterepa, muyenera kungoyendetsa ndi kutsika, kumira ndi kulemera.
3. Zochita zovuta zomwe mungachite ndi njira zingapo. M'malo mwake mutayenda pang'ono mumabwerera ndikubwerera pamalo ake oyamba, mumayambanso kupita patsogolo, ndikusinthasintha miyendo.
4. Mapapo amatha kuchitidwa pogwiritsa ntchito barbell pamapewa.

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