Midziyo yekusimbisa muviri, dumbbells inoshanduka-shanduka, iri nyore midziyo, kushandiswa kwemadumbbells kumba kunogona kuve kudzidziswa kwesimba. Kungofanirwa kuronga mashoma ekusimba, dumbbells inogona kutibatsira kurovedza muviri wese tsandanyama boka, kuumba muviri wakakwana.

Saka, sei kushandisa dumbbells kurovedza muviri wese tsandanyama boka? Heano mamwe akajairika dumbbell mafambiro:

A. Lunge dumbbell press: Kufamba uku kunogona kushandisa mafudzi nemhasuru dzemaoko.

Mufambiro wakajairwa: Kubata dumbbell muruoko rumwe norumwe, mira, enda mberi nerutsoka rwako rworuboshwe, dzokera shure nerutsoka rwako rworudyi, wobva wasundira dumbbell kubva papfudzi kuenda kumusoro wako, wozodzokera kupfudzi rako, wodzokorora.

B. Lean dumbbell row: Kufamba uku kunogona kushandisa mamhasuru ekumashure.

Kufamba kwakajairika: Bata dumbbell muruoko rumwe norumwe, pfugama muviri mberi, pfugama mabvi zvishoma, wozodhonza dumbbell kubva pasi kusvika pachipfuva, wozoidzorera pasi, dzokorora kufamba uku.

C. dumbbell bench press: Kufamba uku kunogona kushandisa mhasuru dzechipfuva, tsandanyama dzemaoko.

Kufamba kwakajairika: Rara pabhenji uine dumbbell muruoko rumwe norumwe, wobva wasundidzira dumbbell kubva pachipfuva kuenda kumusoro, wozodzokera kuchipfuva, wodzokorora.

D. dumbbell squats: Dumbbell squats ibasa rinoshanda zvikuru rekusimbisa mhasuru dzemakumbo.

Exercise standard: Unogona kusarudza huremu hunokunakira, mabvi akakotama zvishoma, maoko akabata dumbbells, kumashure akatwasuka, wobva wati squat zvishoma nezvishoma kusvika zvidya zvako zvafanana pasi. Pakupedzisira simuka zvishoma nezvishoma uye dzokorora kakawanda.

E. dumbbell hard pull: dumbbell hard pull inogona kunyatso shandisa tsandanyama dzehudyu, chiuno nemakumbo.

Kufamba kwakajairwa: Unogona kusarudza huremu hunokunakira, bata dumbbell nemaoko ese, kumashure kwakatwasuka, mabvi akakotama zvishoma, wozosendamira mberi zvishoma nezvishoma kusvikira muviri wafanana pasi. Pakupedzisira simuka zvishoma nezvishoma uye dzokorora kakawanda.

F. Dumbbell push-up row: dumbbell push-up row inogona kunyatsoshandisa misumbu yemusana nemaoko.

Kufamba kwakajairwa: Unogona kusarudza huremu hunokunakira, kurara nedumbu rako, bata dumbbell nemaoko ese, maoko akatwasuka, wobva wakotamisa magokora ako zvishoma nezvishoma kudhonza dumbbell padyo nechipfuva chako. Zvishoma nezvishoma dzokera kunzvimbo yekutanga uye dzokorora kakawanda.

Vakomana vanosarudza sei dumbbell uremu?

Apo vakomana vanosarudza dumbbell uremu, vanofanira kusarudza maererano nemamiriro avo emuviri uye zvinangwa zvekurovedza muviri. Kazhinji, uremu hwedumbbell yemukomana hunofanira kuva pakati pe8-20 kg. Vatangi vekutanga vanogona kusarudza kureruka uye zvishoma nezvishoma kuwedzera uremu.

Vasikana vanosarudza sei dumbbell uremu?

Vasikana mukusarudza kwehuremu hwe dumbbell, kazhinji vanofanira kusarudza huremu hwakareruka. Vanotanga vanogona kusarudza 2-5 kg ​​dumbbells uye zvishoma nezvishoma kuwedzera uremu. Madumbbells evasikana haafaniri kuyera kupfuura 10 kg.

Muchidimbu:

Dumbbell kurovedza muviri inzira inoshanda kwazvo yekurovedza muviri, asi kudzidziswa kunofanirwa kusanganiswa nebasa uye kuzorora, uye boka remhasuru rinonangwa rinofanira kuzorora kwemazuva 2-3 mushure mekudzidziswa risati ravhura denderedzwa rinotevera rekudzidziswa.

Mukuwedzera, pakusarudza uremu hwe dumbbell, unofanirwa kusarudza maererano nemamiriro ako emuviri uye chinangwa chekurovedza muviri, uye usatevere neupofu huremu hukuru. Ndinovimba unogona kushandisa dumbbell kurovedza muviri kuumba muviri wakakwana.