Dumbbell, saizi diki, inokodzera midziyo yekurovedzera kumba, inogona kukubatsira kurovedza muviri wese tsandanyama boka, kuti uwane chinangwa chekuwana tsandanyama uye kurasikirwa kwemafuta. Kana iwe uchida kuita kurovedza simba asi usingazive pekutangira, tanga nezviyereso zvine dumbbells.
Tsandanyama chinhu chakakosha chemuviri, asiwo chinopedza simba tishu, zvinokanganisa kukosha kwemuviri wemetabolism. Kuve muscular zvinoreva kuti unogona kupisa macalorie akawanda pazuva uye haadiki kuunganidza mafuta.

Mushure memakore makumi matatu, tsandanyama yemuviri yakatanga kuderera, ichiratidza kurasikirwa, kukosha kwemetabolism kuchaderera, uye muviri unogona kuwedzera uremu. Uye kurovedza simba nguva dzose kunogona kudzivirira kurasikirwa kwemhasuru, kuitira kuti uchengetedze yakakwira metabolic base, asi zvakare kuveza yakanakisa chikamu chemuviri.

Kana iwe uchida kukudziridza maoko emurume unicorn, inverted triangle figure, kukudziridza chiuno chemukadzi, chiuno chemutsetse mutsetse, saka iva nechokwadi chekugara uchidzivisa kudzidziswa.

Saka, sei nesainzi kuvhura dumbbell kudzidziswa? Mapoinzi mashoma ekucherechedza:

1, kana dumbbell kudzidziswa, isu hatiteedzere uremu hunorema, unogona kudzidzisa kubva 3-5KG maviri dumbbells, nekuvandudzwa kwesimba remhasuru, uye wobva wavandudza huremu.

2, kana kurovedza muviri, isu tinofanirwa kudzidza iyo chaiyo trajectory yechiito, kudzidza simba reboka rakananga mhasuru, kuitira kuti tideredze njodzi yekuomerwa kwetsandanyama uye kukuvara kwemuviri, uye zvakanyanya kuvaka muviri wakanaka.

3, kugovewa kwakanaka kwekudzidziswa kwemhasuru, iyo inonangwa tsandanyama boka kurovedza tsandanyama ichave iri munzvimbo yakatsemuka, kuzorora 2-3 mazuva mushure mekugadzirisa tsandanyama, kuitira kuvhura rinotevera denderedzwa rekudzidziswa, kuitira kuti musanganiswa webasa uye kuzorora kunogona kuvandudza tsandanyama dimension.

4, chiyero chemafuta emuviri chakapfuura, vanhu vane mafuta, mukuwedzera kune dumbbell kudzidziswa, asi zvakare inoda kuwedzera aerobic kurovedza muviri bhurashi mafuta, chete chiyero chemafuta emuviri chakadzikira, unogona kurega mutsara wemhasuru uratidze.

Iri rinotevera iboka rekuita dumbbell rakakodzera kudzidziswa kweanovice, kukubatsira iwe kurovedza muviri wese tsandanyama boka, mazuva ese 2-3 ekurovedza muviri kamwe chete.

Chiito chekutanga, dumbbell mutsipa kumashure ruoko kuchinjika 10-15 nguva, dzokorora 3-4 seti

Chiito 2. Simudza 10-15 nguva pamberi peyakamira dumbbell uye dzokorora 3-4 seti.

Movement 3. Rereka mutsara 10-15 nguva uye dzokorora 3-4 seti

Movement 4, dumbbell flat bhenji dzvanya 10-15 nguva, dzokorora 3-4 seti

Fambisa 5, yakaonda dumbbell mutsara 10-15 nguva, dzokorora 3-4 seti

Fambisa 6: dumbbell sumo squat 10-15 nguva, dzokorora 3-4 seti

Movement 7: One-arm dumbbell swing 10-15 times, dzokorora 3-4 seti

Chiito chechisere: Simudza dumbbell 10-15 nguva, dzokorora 3-4 seti

Chiito 9: Ibva pabhenji 10-15 nguva, dzokorora 3-4 seti