Dumbbells (iri ishoko reRussia rinotorwa kubva muchiGerman "hantel") - mhando yehuremu hwemahara hwekudzidziswa kunyanya simba-rinotarisana. Iyo dumbbell inowirirana macolorata muchimiro chemabhora, discs kana hexagoni uye nekubatanidza iwo "tsvimbo". Dhizaini inoita senge yakapusa uye isina kuomarara inoita kuti zvishandiso zvive nyore uye zvinoshanda kwazvo pakudzidziswa kwesimba.
Isu tinokupa iwe yakadzama zvinhu zvekusarudza ma dumbbells ekudzidziswa kumba. Shandisa mahara emahara ekuvandudza mhasuru, kupisa mafuta uye kuwana simba vashoma vanokahadzika. Dumbbells anoshanduka-shanduka, anoshanda uye anoshandiswa mushandisi-ane hushamwari michina yekudzidzira simba uye kuvaka mhasuru kumba.
Izvo zvakanakira kutenga dumbbells yekurovedza muviri:
- dumbbells - ichi ndicho chishandiso chinonyanya kushanda mukusimudzira mhasuru dzemuviri
- ndiyo yepasirese hesera: uine maviri eanogumburisa iwe unogona kuita kanenge mashoma gumi nemaviri maekisesaizi uye marudzi awo
- dumbbells inoenderana, izvo zvinoita kuti ive yakakodzera kumabasa epamba
- dumbbells mutengo unonzwisisika nehupenyu hwakareba hwakareba
- dumbbells anokwana mafoni kuverenga, iwe unogona kuenda navo kucottage, parwendo kana uchienda kuimba itsva kuti urambe uchinyatsodzidzisa kunyangwe mamiriro ehupenyu
- dumbbells anoshanda kwete kwete chete kune ekudzidziswa kwesimba, asi zvakare neyenguva uye cardio yekudzidzira yekupisa mafuta
FITNESS EQUIPMENT: kuongororwa kwakadzama
Yakaumbwa (yakakandwa) dumbbells
Usati wasarudza dumbbells, iwe unofanirwa kuzviziva nemagadzirirwo avo. Ese aya makorari akapatsanurwa kuita mapoka makuru maviri: asiri-akapatsanurwa (cast) uye anotakurika nekwanisi yekuchinja huremu.
Chinhu chikuru cheye inodonha dumbbell ihuremu hwese, husingagoni kuchinja. Kunyanya kuumbwa dumbbells ndeyekuti panguva yekudzidzira inodiwa kune huremu shanduko uremu, iwe unongoda kuwana imwe peya uye ramba uchiita. Zviyero zvinodikanwa zvinogona kugadzirirwa pamberi pekuitwa kwekusvika, padivi padivi naye. Iine dumbbells dzinodonha iwe uchafanirwa kushandisa nguva uchibvisa uye nekuwedzera mapancake.
Zviyereso zvisingaenzaniswi zvichauya kumapoka maviri evanodzidziswa
- Kune avo, avo vanodzidzira mhasuru toni kana kuonda. Chinja huremu hwemahombekombe mune yakadaro yekudzidzira modhi haina kunyanya kudikanwa. Iwe unogona kusarudza dumbbells ehuremu hwakadzikama huchave hwakagadzikana kune angangoita ese akaitwa maekisesaizi. Uye izvi zvichave zvakakwana kuronga kurovedzwa kune diki mhasuru toni uye kupisa mafuta kumba. Kukura kwemhasuru kunoonekwa mumabasa aya hakufanirwe kumirira, asi chimiro chakanaka nenzvimbo yakanaka zvinogona kutengwa kunyangwe pasina kuwedzera huremu hwezviyereso.
- Avo vane mukana wekutenga diki "dumbbell mutsara". Kana iwe ukatarisa pakukura kwemhasuru uye yakakomba kurovedza muviri, dumbbell yakaumbwa inogona kuve yakakodzera chete pasi pemamiriro ekuvapo kweanoverengeka maviri maviri ehuremu hwakasiyana (angangoita 3-4 mapara). Uye apo paunofambira mberi, simba rinowanzo fanirwa kutenga hwakawanda huremu. Usati wasarudza dumbbell yeakafanana dhizaini yekudzidzira kumba, iwe unofanirwa kuongorora zvine hungwaru kwete chete zviwanikwa zvemari, asiwo kuwanikwa kwenzvimbo yemahara mufurati: kuvapo kweakawanda "iron" (5-6 mapaundi ezvimedu uye nezvimwe ) inogona kudzikisa zvakanyanya nzvimbo inoshandiswa yeimba.
Mhando dzisiri-dzinowira dumbbells
Yakasimba uye mamwe marudzi eakaumbwa dumbbells akagadzirwa nezvinhu zvakasiyana, chimwe nechimwe chazvo chine hunhu hwayo.
- Simbi dumbbells. Simbi dumbbells inogona kunge iri alnaimi, uye zvikwata zvemunyika (iko kugona kuchinja huremu mune yechipiri kesi kuchiri kushayikwa). Aya mahuremu anogara kwenguva refu uye anodhura. Kusakwana kwehukama pakati pevamwe vadzidzi vakataura kuti nesimbi masimbi zviri nyore kukuvara. Asi ichi chirevo chine nharo, kushungurudzika kwemhando dzakasiyana dzemakomba akafanana, asi kuadonhedza netsaona patsoka kunogona kuita chero dumbbell.
- Rabha (rabha) dumbbells. Rubha yakaputirwa zviyereso zvakanaka kubata pane simbi, kuti ubatanidzwe nazvo zvakanyanya kugadzikana. Zvinotendwa kuti pamitambo yekumba, iyi sarudzo iri nyore uye isinganyanye kukuvadza chifukidzo chepasi. Mukati mehombodo yerabha panogona kuva nesimbi (iyi sarudzo yakanaka) kana bhitumini (kusimba kwezvigadzirwa zvakadaro zvinogona kushungurudza).
- Vinyl (epurasitiki) mabhero. Vinyl dumbbells akazadzwa nejecha kana chimwewo chinhu. Aya makobvu kazhinji ane huremu hushoma (5 kg). Izvo zvakanyanya zvakagadzirirwa vechidiki nevakadzi. Muchirevo chezvinangwa zvavanoshandiswa, tinogona kutaura kuti sarudzo dzakadaro hadzina kushomeka kunooneka. Asi zvechokwadi, varume vakaita sehurema hushoma hwemakomba havakwanisi kudzidziswa kwakasimba kwesimba.
- Neoprene dumbbells. Dumbbells ine neoprene kupfeka zvakare yakajairika mwenje uremu. Zviri nyore neoprene dumbbells ndeyekuti haazotsvedza mune ziya ziya, asi pamusoro pemahombekombe aya anogona kukuvara nekufamba kwenguva.
Usati wasarudza dumbbell yekutenga, tsanangura zvakajeka hunhu uye zvinangwa zvekudzidziswa, ipapo zvichave nyore kugadzirisa nyaya nesarudzo yezviyereso, huwandu hwevaviri, nezvimwewo Zvakakosha kuti unzwisise kuti kuoneka kweiyo dumbbell ndeyechipiri, chinhu chikuru ichiri mhando uye mashandiro.
Chii chakavhara dumbbell iri nani kusarudza?
Panyaya yekureruka kwekushandisa kwehuremu kudzidziswa isu tinokurudzira kutenga chrome dumbbells hexagonal chimiro (muchimiro chehekoni). Pakati peasinga-putike dumbbells ndeimwe yeanonyanya kufarirwa uye ari nyore sarudzo dzakanakira kirasi.
Tinokukurudzira kuti usarudze sarudzo yemadumbbell nezvikonzero zvina:
- Zviyereso muchimiro chehekoni (chimiro chine hexagonal) kusatenderera pasi iyo isingagadzi kuwedzera kunetseka panguva yekudzidzira. Uye zvakare, idzi dumbbells dzinogadzikana kana iwe ukaita iwo maekisesaizi zvichienderana neavo vari mubhawa (sepaGIF pamusoro).
- Mumaoko akadaro egantela ane notch isina kudzika kana nemamwe mazwi "anatomical" chimiro, chakati kurei pakati.
- Rubberized kupfeka kunofadza kubata uye kwakachengeteka kune flooring (zvichienzaniswa, semuenzaniso, nesimbi yesimbi).
- Aya mabhero anoitika uye huremu hukuru (30 kg +), saka ndinogona kutenga seti yakazara yematanho akasiyana.
Ndeupi huremu hwemakomba ekusarudza kuraswa?
Kune vasikana
Vasikana, zvinokurudzirwa kushandisa huremu hwemakirogiramu maviri kusvika gumi, nhanho dze2 kg. haufanire kutenga iyo yose seti (semuenzaniso, 2 kg, 4 kg, 6 kg, 8 kg, 10 kg), zvinokwanisika kutenga mamwe masimbi zvishoma nezvishoma sezvaunofambira mberi mukudzidziswa. Nepo 8-10 kg yaizodiwa zvakanyanya mukusimudzirwa kwemuviri wezasi (makumbo uye magaro). Madiki dumbbells-1 kg yekutenga haina musoro - mutoro wacho uri mudiki zvekuti haungambo kupa chinoonekwa kana padanho rekutanga redzidzo.
Seti yezviyereso kubva pa2 kg kusvika pa10 kg yakanaka pakurovedza kwenguva yekudzikisira uremu uye kunyevenuka kwemhasuru. Zvakanaka, vasikana avo vanoshuvira kuenderera mberi munzira yemagetsi vanogona kudiwa uye huremu huremo - kusvika pamakumi matatu nemashanu makirogiramu (mune iyi nyaya zvirinani kufunga nezvekutenga zvinokanganisa dumbbells).
Simba kudzidziswa kwevakadzi: kurovedza muviri + chirongwa
Kuvanhu
Fizikisi yechirume yakasiyana neyevakadzi. Mabhonzo varume vane mukobvu, akasimba tendon, mhasuru dzakasimba uye bulkier testosterone inomira zvakanyanya. Saizvozvo, varume vari kurovedza vanoda zvirema zvinorema. Simudza zvimisikidzo zviri nyore makirogiramu mashanu pasina chirevo chakakosha - huremu hushoma haungape mutoro unoitwa nemhasuru nekuwedzera simba uye mhasuru.
Naizvozvo, vatangi vekudzidzira varume zvinokurudzirwa kuwana seti yezviyereso kubva pa5 kg kusvika 20-25 kg. Kana iwe uchiramba uchiita kudzidziswa kwesimba kumba kwekukura kwemhasuru, ipapo iwe unozoda zvirema zvinorema, kunyanya pakuita kugara-UPS. Iyo sarudzo inogona kunge iri tsvimbo, iyo yakanaka pakudzidzisa makumbo kumba.
Kune wechidiki
Kutanga kurovedza muviri neiyo imwechete 2 kg kana 4 kg dumbbells, zvishoma nezvishoma uchiwedzera huremu iwe uchikura uye kukura kwemitambo mhedzisiro. Ndichiri kugara uchidzidzisa majaya emakore gumi neshanu kusvika gumi neshanu dzimwe nguva akasimba kupfuura vamwe varume vakuru - zvese zvinoenderana nemunhu uye nemhando yekudzidziswa. Vechidiki havafanirwe kutya kudzidziswa simba. Kudzidzira nehuremu vechidiki vatambi kunongobatsira chete, asi chero ivo vari pasi pekutarisirwa kwemupi anokwanisa kuraira.
Anodzivirirwa dumbbells
Kana iwe uri pane refu yekurovedza muviri, zvine musoro kusarudza zvinowira zvidhoma zvine huremu hunochinjika. Iyi sarudzo inobvumidza mune ramangwana kuwedzera huremu hwehuremu kusvika kuhuremu (inosvika makumi mashanu kg), zvichave zvakakwana kutenga mapancake matsva kumaseti aripo. Mubato unodonha dumbbell unonzi dumbbell mutsipa. Dhizaini yayo yakafanana neiyo Griffon, chete kureba ipfupi.
Anovharika dumbbells isarudzo huru kune avo vakagadzirira kudzidziswa kwakakomba kumba kwemwedzi yakati wandei (uye pamwe makore). Heavy patterned dumbbell inokwanisa kutsiva bharanda kana ichidzidzisa makuru mhasuru mapoka uye, musimboti, yakakosha uye yakakosha chishandiso chekuvaka mhasuru mumba.
Dumbbell magora
Mabhodhi eminwe akagadzirwa nemhando dzazvino setetting dumbbells, kazhinji yesimbi yakachinjika-chrome chinhu chakaringana zvinhu zvezvinhu zvakadaro. Haina ngura, isingatyi chiedza chezuva, nyore kuchenesa. Kashoma kuwana zvigadzirwa zvine zvigunwe zvepurasitiki, asi iyi sarudzo yekutenga haina kukurudzirwa nekuda kwesimba rakaderera uye fragility.
Yakagadzirwa neRussia nevekunze indasitiri yemagora dumbbell maviri akaenzana dhayamita:
- 25 mm (inch), chiyero ichi chakauya kwatiri kubva kuUSA
- 30 mm ndiyo yeEuropean vhezheni
- 50 mm - isiri-yakajairwa mitsipa mipfupi ine mabheyaringi (ichi hachisi chaicho dumbbell, asi pane mini-bar)
Paunenge uchisarudza iyo yeminwe yemabhodhi echinhu chisina kujeka dumbbells, cherekedza zvinotevera hunhu:
- Iko kune abrazivnie weiyo fretboard kune yakasununguka kubata
- Kune here bundu pakati pemutsipa (anatomical fomu)
- Kana paine notches kana kwete (asi sarudzo ndidzo magora asina notches izvozvi zvisingawanzoitika)
- Ndeapi maroko anoshandiswa neshinda kana akatsetseka
- Chii chakareba mutsipa (kazhinji chakakura chitambi, mapancake mazhinji iwe aunogona kuturika)
- Ndeapi marefu ezvigaro, kureva masosi ekuisa mapancake (yakakura iri, iyo yakaoma ichave yakanyanya kurema inokwanisika dumbbell)
Kana iwe ukaronga kushandisa iyo barbell kumba, zvine musoro usati wasarudza dumbbells, kushamisika nezvekubatana kweye dumbbell tsvimbo uye magora, ndiko kuti, kuwana magora ehumwechete madimeter. Mune ino kesi, iwe unogona kushandisa mapancake senge mabhero, uye madhiri.
Pancake emadhivhuru
Pancakes e dumbbell yakarongeka yakafanana nepancake yematanda uye kunyange yakatakura dhayamita inowanzove yakafanana (25 kana 30 mm) uye inosiyana chete huremu hushoma uye kukura kwejometri. Zvekugadzira zvinhu, zvinogona kuve zvese simbi kana rabha (iyo yekupedzisira iri nyore kuimba, nekuti haina kukuvadza pasi). Mune mamodheru emazuva ano ezviso anowanzo tenderedzwa.
Pancake uremu hunotangira kubva pa0.5 kg kusvika pa5 kg, Vamwe vatambi vechirume dzimwe nguva vanoshandisa mapancake 7.5 kg uye 10 kg kubva pabhawa kumhara kurudyi dhayamita, asi zvinogona kunetsa kurovedza muviri nekuda kweiyo hombe yekunze dhayamita. Kunhonga dumbbells inowoneka inogona kusiyana zvichienderana nemugadziri.
Kana iwe ukatenga mapanikeki ematebhuru akapatsanurwa kubva kune fretboard, ndokumbira utarise kuti hupamhi hwemutsipa uye hupamhi hwema disc hunofanira kunge hwakaenzana.
Yekusimbisa system
Kuvhara kwema dumbbells kunouya mumhando mitatu mikuru:
- Nuts. Nzungu dzinokuvadzwa pamazano akasungwa ehuswa. Pakazara iyi ndiyo mhando yakachengetedzeka yekusunga, kunyangwe zviyereso zvakadaro zviri kuenda zvishoma zvishoma. Iko kumonyanisa kwaida masekondi anokosha, ayo anogona kudzikamisa kushanda kwemadonhwe-seti. Rudzi urwu rwevhudzi ndiyo yakajairika, isingadhuri uye iri nyore.
- Clips. Zvinosungisa zvinoshandiswa kutsetsenura matipi egora. Zvimiro, ivo vakasiyana. Iyo inonyanya kufarirwa sarudzo - iyo chitubu-yekumira mhete. Izvo zvakare zvakanaka, asi zvishoma zvishoma zvakavimbika kupfuura iyo nati, uye zvinogona kunge zvakapfekwa. Mukuwedzera, rin'i yakasimba haigone kuvhurika (kunyanya vasikana). Kuti zvive nyore kushandisa zvinokurudzirwa kutenga zvisungo zvine matipi epurasitiki (sezvakaratidzwa pasi apa).
- Makiyi ane chimiso. Makiyi ane chimiso chakashandiswa zvakare kutsetsenura matipi egora. Zvakanakira ivo - nekukurumidza shanduko dhiraivha uye yakavimbika kuvimbika. Mahwindo echinyakare akasimba, zviri nyore kuisa uye kubvisa. Asi kune dumbbell magora iyi yekumisikidza system haina kunyanya kufarirwa.
Chero zvazvingaitika, usati watanga imwe seti makiyi ekuchengetedza anofanirwa kuongororwa. Kana timu dumbbell ichidonha panguva yekurovedza muviri - mhedzisiro inogona kunge isingafadzi.
Kusarudzwa kwema dumbbells kuitira
Inonakidza kwazvo uye yakasarudzika sarudzo ndeye seti yemadhibhuru mune imwe kesi (yakakosha kesi). Inogona kuuya inobatsira kune avo vanowanzo shandura kwavanogara, vachigara mumafurati akahaya, kazhinji vachizorora munyika kana nguva nenguva vachisiya rwendo rurefu rwebhizinesi kwemavhiki mashoma kana mwedzi. Nemararamiro akadaro sutukesi yemitambo inochengetedza iyo regimen yekudzidzira zvisinei nemamiriro ezvinhu. Uye zvakajairika, kana iri dumbbell iri nyore kwazvo kuchengeta kumba - anogara akarongedzwa zvakanaka munzvimbo imwechete.
Kazhinji mukuwedzera kune maviri ezvembunduru mukuumbwa kwemaseti akadaro zvakare diki inowira mutsipa wetsvimbo. Usati wasarudza dumbbells mune kesi yekutenga, iwe unogona kutarisisa kune aya seti: kuvapo kwete kwete chete mabhero, asi mabhero ekusiyanisa kudzidziswa uye kuwedzera iyo Arsenal yezviitwa zvinoitwa. Uye zvakare, zviri nani kutenga seti ine hombe seti yezviyero. Sezvo iwe paunofambira mberi kune dumbbells diki iwe ungangoda kutenga mapancake nyowani ndokuaisa musutukesi unenge usisipo.
Matipi ekusarudza anowira dumbbells:
- Hunhu dumbbells haidi kuti ibudiswe neinozivikanwa inozivikanwa Western brand - usabhadhare izita.
- Usaregeredze mapancake 0,5 kg kunyangwe kana asina kuisirwa - tenga zvakasiyana; kune mazhinji eekisesaizi anodikanwa nhanho diki mukurema kwekurema kwehuremu 0.5-1 kg.
- Sezvaunofambira mberi mune zvemagetsi tora mapancake matsva 5-10 kg.
- Unify iyo dhayamita yeGriffon (kana paine) uye akatenga madhibheri - zviri nyore kwazvo.
- Ive neshuwa yekutarisa mhando yemakiyi nemutsipa. Nzungu dzinofanirwa kuve nyore pasina kushanda uye kunetsekana kubiridzira. Zvinosunga zvakasungwa zvinosungirwa kugara zvakatsiga pa fretboard pasina kana chidimbu chekutsvedza, asi zviri nyore kudonhedza, kushandura mapancake panguva yekudzidzira kwakapfuura nekukurumidza.
- Ziva kuti dumbbell inodonha musutukesi ndiyo yakanaka sarudzo yekushanda kumba.
Ndeapi huremu anotakurika dumbbells kusarudza?
Kuvanhu
Varume kwenguva yekutanga, unogona kutenga inodonha dumbbells pa20-25 kg, huremu hunofanirwa kukwana kune vanotanga kuita pamba. Kumwe kuwedzera kwekurema kwemahombekombe kunogoneka kuburikidza nekutora mapancake pa5 kg, 7.5 kg uye 10 kg (kufambira mberi dumbbell 30-40-50kg hakuchazoite sekusanzwisisika).
Kurodha dumbbells izvo uye zviri nyore, iwe unogona kugara uchiwedzera huremu hweiyo projekiti, uchingowana mamwe mapancake. Ehezve, magora mens dumbbells anofanirwa kuve akareba zvakakwana kuti mapancake ave nenzvimbo yakakwana. Varume zvirinani kutora hurefu hweiyo dumbbell mutsipa (35 cm kana kupfuura).
Kune vasikana nevechidiki
Vasikana kazhinji vanowana inotakurika 10 kg dumbbells, huremu hunofanirwa kukwana kune vanotanga kuita pamba. Izvo zvinodikanwa kuve mune seti yemapancake madiki ane 0.5-1 kg. Dzimwe nhanho dzakakura mukuchinja mutoro dzinogona kutadzisa kudzidziswa kwevakadzi, zvichiita kuti makobvu anyanye kurema. Nekufamba kwenguva, mhasuru dzinokura uye unogona kutenga mapancake pa5 kg kuwedzera mutoro.
Kurudziro yevasikana chete uye kune vechidiki. Ipo varume vechidiki zvine musoro kuti vatenge dumbbell magora "ekukura", nekuti sezvavanokura uye kusimba kwehuremu zvinoda zvakanyanya uye zvinorema. Kutanga kudzidziswa mukuyaruka, kunyanya zvine huremu huremu uye pasi pekutarisirwa nemurairidzi.
Kudzidzira ne dumbbells
Kana iwe wakasarudza dumbbells ekudzidziswa kumba, ngatitarisei zvakanyanya iko kudzidziswa nezviyereso zvacho.
Nzira yekuziva sei huremu hwemakomba ekudzidzira?
Kana uchidzidzira mukuvaka muviri -style mune akawanda maekisesaizi huremu hwemahombekombe hunoda kutsvaga nzira yekugona kudzokorora 6-12 kudzokorora "kuda kutadza". Izvo zvinofanirwa kuzadzikiswa, nguva inoshandiswa pasi pemutoro, izvo zvakafanira kuvhura nzira dzekukura kwetsandanyama. Kudzokorora kushoma (<5) kunogona kupa kuwedzera kwesimba, asi hakuzotungamira mukuwedzera kwakakura kwemhasuru.
Mune kumwe kufamba (dumbbell bhenji yekunyepa inoreva nhema, squats, kusimudza pa biceps) inopa mibairo yakanaka, chirongwa chinosvika-5 × 5 reps - tora kuwedzera kwakanaka kwehuremu uye nemasimba emagetsi. Uye zvechokwadi, huremu hunofanira kusarudzwa kuitira kuti izadzise huwandu hunodiwa hwekudzokorora hwakatsetseka uye husina kubiridzira.
Zvinoita here kupomba mhasuru kumba? Mukusimbisa simba, kukurudzira kwakakosha - unoda mumwe munhu ane "moto mukati", izvo zvinoita kuti mutambi wacho adzokorore zvakare kutora huremu uye aite iyo yakaoma yose yemaseti uye reps, kukunda husimbe nemiyedzo. Mukuvapo kwekurudziro kunyangwe nemidziyo yakapusa pane mukana wekubudirira mukudzidziswa, chero, zvirokwazvo, kugona kwekuvaka, zororo uye chikafu.
Kudya kwakakodzera: kupi kwekutangira
Kazhinji mitemo yekurovedza ine dumbbells:
- Pamberi penzira huru dzisati dzaitwa kudziya.
- Maitiro ekushanda anofanirwa kuve ehukama hwakaringana kukonzeresa mhinduro yeanabolic yemuviri (kana iwe uri kushanda pakukura kwemhasuru).
- Tsandanyama kurovedza nehuremu huremu hwe8-12 kudzokorora 4-5 seti.
- Kuti upise mafuta uye akareruka mhasuru toni kurovedza nemwenje wechiedza we 15-20 reps, 3-4 nzira.
- Maekisesaizi uye zvakasiyana siyana zvinoda kuchinjwa nguva nenguva kuti zvidzivirire kugara kwemhasuru kunetseka.
- Kudzidziswa kunetseka kunofanirwa kuchinjaniswa nenguva dzakaringana dzekupora, idzo, zvakare, dzinosanganisira maviri "zvikamu" - zororo uye chikafu.
- Exercise inofanirwa kuve yenguva dzose, iine akarongeka emitoro yemitoro.
- Izvo zvakakosha kuti ucherechedze nzira chaiyo yezvirovedzo.
- Yekuonda uye kurasikirwa kwemafuta 1-2 nguva pasvondo iwe unofanirwa kuita cardio Workout kana HIIT Workout.
Simba kudzidziswa kwevarume:
- Zuva 1: Kudzoka uye biceps
- Zuva 2: Makumbo
- Zuva 3: Chest uye triceps
- Zuva 4: Mapfudzi
Simba kudzidziswa kwevasikana:
- Zuva 1: Kudzoka uye biceps
- Zuva 2: Makumbo + Mapfudzi
- Zuva 3: Chest uye triceps
- Zuva 4: Makumbo
Kana iwe uri kushanda pane mhasuru uremu, kazhinji kazhinji kanokwana kana pavhiki kudzidzisa haina kukurudzirwa. Kana iwe uri kushanda pakupisa mafuta uye kuronga kuronga kunze ka4-5 kanokwana pasvondo, ipapo kudzidziswa kwesimba kunogona kuchinjaniswa ne cardio Workout.
Kudzidzira pachifuva uye triceps
1. Dumbbell bhenji muchina kubva muchipfuva
2. Kubereka maoko nema dumbbells
3. Pullover triceps uye chipfuva
4. Bench wokudhinda kuti triceps
5. Tungamira maoko pama triceps
6. Kutwasanudza maoko akarara pane triceps
Exercises kuti musana uye biceps
1. Deadlifts
2.Kukanda dumbbell
3. Dhonza dumbbell neruoko rumwe
4. Kukombama kwemaoko pamabhiceps
5. Kukombama kwemaoko pabhasikiti nekuchinja kwemaoko
6. Kukotama kwemaoko pane biceps ine sando kubata
Kana iwe uine bhawa, saka tanga kudzidzira kumashure uye biceps neinodhonza-UPS. Kunyangwe iwe usingakwanise kubata uye usati wamboita izvi, ita shuwa yekutarisa chinyorwa chedu nedanho nedanho kuraira pane yekudhonza-UPS.
Kudzidzira kwemapfudzi (deltoid mhasuru)
1. Dumbbell bhenji yekutsikirira pamapfudzi
2. Anosimudza maoko pamberi pake
3. Kuberekana takabatana
4. Kusimudza dumbbells kuenda pachipfuva
5. Kuberekesa ruoko munzvimbo yakatenuka
Kudzidzira kwemakumbo uye magaro
1. squat ane dumbbells
2. Muto wesquat
3. Lunge panzvimbo
4. Lunges kumberi
5. Makomba apfuura
6. Mapapu eBulgaria
7. Lateral mapapu
8. Mapapu akavhenganiswa
9. Swing gumbo rine dumbbell
10. Bhiriji pane rimwe gumbo
Ndatenda neiyo gifs youtube chiteshi: Rarama Musikana Akakodzera, HASfit, nourishmovelove, Linda Wooldridge, Lais DeLeon, amynicolaox, Noel Arevalo, FitnessType, Selena Lim, Puzzle-Fit, LLC.
Zviwanikwa zvakakosha:
- Yakatemerwa dumbbell ine huremu hunochinjika, ceteris paribus kutenga kunobatsira pakubata kumba kwako kurovera kupfuura monolith.
- Dumbbells haina kushushikana zvakanyanya kupfuura tsvimbo. Kana uchishanda nema dumbbells hazvidiwe neinishuwarenzi, nzira yekufamba kwacho ndeyechisikigo nekuda kwekuti matemba maviri anofamba akazvimiririra kune mumwe nemumwe.
- Dumbbells inoshanda pakurovedza muviri wepamusoro. Zvisinei, nekuwedzera kwehutano hwekuita squats uye deadlift inorema dumbbells 50 kg vatambi-varume vacharasikirwa: ingadai yakavhiringidza tsvimbo yekutora.
- Kudzidziswa kudzimba nezviyereso inzira yakanaka yenguva pfupi kune avo vangade kushanyira nzvimbo yekurovedza muviri, asi nekuda kwechimwe chikonzero kana chimwe, vasati vava kugona kuita izvi. Zvisinei, kurovedza kwakadaro pamba kunoshanda uye kunokosha mavari.
- Vamwe vanhu havaendi kunzvimbo yekurovedza muviri, vanonyara nemuviri wake (nekuda kwekuonda zvakanyanya kana, nekusiyana, nekuda kwehuremu hwacho). Mumamiriro ezvinhu akadaro kutanga kudzidzisa kumba kuti ushande pafomu uye wozoenda kunzvimbo yekurovedza muviri inzira ine musoro.
Onawo:
- Crossfit: chii icho, mabhenefiti uye zvinokuvadza, redunhu kudzidziswa uye maitiro ekugadzirira
- Misumbu mikuru: chii icho, nei zvichidikanwa, kurovedza muviri + chirongwa chechidzidzo
- TABATA kudzidziswa: gumi akagadzirira-akagadzirira kurovedza muviri