Izvi zvinosvibisa maitiro zvichakubatsira kuti uchengetedze maoko ako epamusoro uye mapepa akasimba uye mitsipa yakanyarara. Mukubatana nehutano- hwepamusoro -soro uye chirongwa chekureruka , iwe unogona kutarisira kurasikirwa nemafuta kubva kunezvikamu zvakare. Ita zvidzidzo mune zvakarongwa zvakanyorwa pasi apa. Kana iwe usina dumbbells inowanikwa, unogona kushandisa kettlebell, mishonga ibhola, kana chimwe chiyero chiripo.
1 - Dumbbell Arm Curl
Zvimwe inonyanya kuzivikanwa yegurukota rinoshandiswa, rinonyanya kupararira, iro rakanyanyisa rinowanzoitwa " kusarura muviri ," zvinoreva kuti rinoparadzanisa musungo mumwechete kana boka rimwe remisungo. Izvi zvinopesana ne "basa rinowanikwa," sezvinoitwa bench press kana squat , iyo inoita maitiro akawanda emasumbu kamwechete.
Iyo ye 'bicep curl' inogona kuitwa nedumbbells, barbell, boka rekudzivirira , tambo, kana kettlebell . Ikokunyengedza ndekuchengetedza nheyo yako yakasungwa uye muromo uri pedyo nemuviri wako kuitira kuti uremu hukwanise kusimudzwa mune ndege isina kusimba. Mukuwedzera pakatarisa bicep, basa iri rinoshandisawo maitiro e brachialis echokumusoro.
2 - Dumbbell Inomusoro Press
Nokuti chii chingave chiito chekupedzisira chemasimba akasimba, akachengeteka, haugone kudarika dumbbell pamusorohead press. Kunyange zvazvo uchiita basa racho uri panzvimbo yakagadzikana kuchabatsira kugadzikana kumashure, mumiririri wepamusoro wepepanhau achaita zvakawanda kuti ubatanidze miviri yako yepamusoro uye kuvandudza huwandu hwemari, iyo inonyanya kukosha kurarama kwenguva refu uye kudzivirira kukuvara.
Paunenge usiri kukwanisa kukwira mumutsara wakarurama zvakakwana, unofanira kuedza kuita saizvozvo. Paunenge uchidaro, iwe uchaona chimwe chezvibatsiro zvekushandisa dumbbells pamusoro pema barbells. Hapana mungozi yekuzviputira mumuchinyi nebhasi apo iwe unomhanya pamusoro.
Pane zvakasiyana-siyana zvekutangira nzvimbo uye ruoko rwunosunga iwe unogona kushandisa rwemuitiro uyu.
3 - Dumbbell Triceps Extension
Kunyange zvazvo kukanganisa kuri kunyanya kubatana nekambo, dumbbell inowedzera kukura ndeyekuita zvekuita zvekare kunobatsira iwe kuvaka iyi inokosha zvikuru yekusimudzira misungo. Kuita basa iri nerumwechete pane nzvimbo mbiri inzira yakanaka yekudzivisa kusaenzana musimba uye kukura kwemasimba, asi zvakakosha kushandisa kuwedzera kwechiedza kana ukadaro. Iro triceps inoita makumi manomwe kubva muzana yemuoko wako wepamusoro. Unoda maoko makuru here? Target yako triceps. Heino nzira.
Farira chokwadi: Pawakaitwa pasi, basa iri rinonzi "skull crusher." Kana iwe uchiedza, iwe uchaziva chikonzero.
4 - Dumbbell Front Inomutsa
Dumbbell mberi inomutsa imwe muenzaniso wakanaka wekudzivirira muviri woga woga: sezvo uremu hunosimudzwa pamberi pako uye zvidzitiro zvakachengetwa zvakananga, chikamu chimwe chepfudzi chinoshanda kuchengetedza sangano rakasimba.
Zvisinei, kufamba uku kunonyanya kunaka pakatarisa mberi deltoids, chikamu chepfudzi chinonyanya kuonekwa kubva, zvakanaka, mberi kwako. Kana izvi zvikoshesa iwe, iwe unogona kuedza kuvhara, asi kana iwe uchitsvaga mapepa akasimba, ita zvakawanda zvakasimudza, zvakasimudza zvishoma , uye zvakasungirirwa pamusoro pemazuva ano zvinomutsa .
Kuita mberi kunomutsa unilaterally, kana rumwe rutivi nenguva runobatsira kuderedza kushanduka kupi zvako uye kuvandudza maranho ako. Zvakanakisa kushandisa chiremera chakareruka uye kuita chimwe chezvikamu zvitatu zvegumi kusvika gumi nemavirizve; kana iwe uchingotanga kudonha shure kwezvitsitsinho zvako kuitira kuti upedze kusimudzira, iwe unenge uchida kukurira zvakanyanya.