Dumbbells ndeye, zvichida, iyo yakanakisisa yemidziyo yemitambo. Zvinenge zvisingabatsiri, usatora chero nzvimbo zvachose, unogona kutanga ushingi navo kunyange kune avo vasina kumboita chero chinhu.
Kurovedzwa nevhudziri pamusha inzira yakanaka yevaya vasina nguva yekushanyira masangano ekuchengetedza muviri , hapana imba yavo yekudzidziswa yakakwana yakadzidziswa, asi ndinonyatsoda kukwira muviri wose.
Kusarura
Vakadzi kazhinji vanotya dumbbells, kufanana nemadhimoni. Zvisinei, iyi "yekare-kare" kusarura, nokuti mamwe mamaminitsi makumi matatu ekudzidzira katatu pavhiki haazoiti iwe Arnold Schwarzenegger. Mahomoni edu anopesana nehupfumi hwemurume, uye purogiramu yekudzidzira pamba padzimba nedumbbells zvinongobatsira chete kuderedza uremu asi kwete kuwana flabby peganda.
Kusarudzwa kwevumbulu
Kana danho rekutya rakundwa, uye iwe wakagadzirirwa purogiramu yekudzidziswa nemagetsi ekumusha, mazwi mashomanana pamusoro pokusarudza kuverenga: nguva dzose sarudza dumbbells dzinoputika, nokuti munguva iyo muviri unoda kukura mumutoro, uye iwe unogona nguva dzose kutenga zvidhi.
Kudzidzira
Ngatitange purogiramu yedu yekurovedza ine dumbbells!
- Misoro pahupamhi hwemapfudzi, zvishoma nezvishoma inotenderera muviri, tinotora dumbbell muruoko. Tinokotamisa maoko edu kumapfudzi, uye tinovasunungura, tichikwevera maoko edu kumashure. Kudzokorora: 20-25 dzimwe nguva.
- Tinogara pasi, tinonamatira makumbo edu uye tinosimudza muviri. Tinozorora pamaoko edu. Tinonamatira uye tinosunungura maoko edu, kuderedza uye kusimudza mapepa 20-25 nguva.
- Tinomuka uye tinotora zvinyunyuta mumaoko edu. Maoko akarembera kune rumwe rutivi, zvishoma zvakanamatira pamakumbo. Isu tinoderedza maoko pamberi, tinorambana kunze. Tinoita 2 kusvika 15 nguva.
- Isu tinotora nemaoko maviri rimwe dumbbell. Tinosimudza maoko pamusoro pemisoro uye pamwe chete nemakumbo esimbi tinodzideredza shure kwemashure emusoro, patinounza mapepa emapfudzi pamwechete. Isu tinogadzira uye tinoputsika muzvikamu zviviri zvezvikamu makumi matatu.
- Chengetedze muviri, muchimwe nechimwe tinotora bhomba, ruramisa maoko kumativi (mumakumbo akacheketa zvishoma), uye uideredze kusvika kumazinga ekugomera. Kudzokorora: 15 nguva.
- Tinokotamisa zvanza zvedu pamberi pebhokisi, maoko ne dumbbells kutarisa kumusoro. Tinotambanudza maoko edu kumusoro uye tinonamatira FE pasi. Kudzokorora: 15 nguva.
- Mumaoko ose maziso anonyunyuta, maoko kubva muhudyu anomuka kusvika kumazinga emafudzi. Kudzokorora: makumi maviri.
- Tinopedza dambudziko redu rezvidzidzo zvemaoko push-ups. Kana iwe usinganzwi simba rakakwana mukati mako, iwe unogona kupfugama pamabvi ako akatsemuka. Kudzokorora: 10 nguva.
Nhamba yekudzokorora nguva dzose inobva pane zvinangwa zvako. Kuti uwane hutundu hwemasisita uye zvakakwana zvekudzokorora gumi, asi nokuda kwekureruka kwemazivi unoda 25-30 kudzokorora. Ita izvi zvakaoma kwete katatu pavhiki, kushandura nemazuva emoto.