Dumbbells inopa zvakanakisisa zvakasiyana-siyana zvekurema kwako kuedza kuita. Kana iwe usingakwanisi kutenga chikwata chekuita zvekuita zvekudzidzira, kuisa mu dumbbells iwe unogona kushandisa kumba ndeimwe nzira yakanaka.
Iwe unogona kuwana hutano hwakanaka hunoshandisa dumbbells yako uye iyi purogiramu yekudzidzisa pamba kumba.
Zvinoda Vifaa: Dumbbells
Pane maviri makuru ekusarudza dumbbell equipment, zvichienderana nebhajari yako uye zvinangwa.
Zvikamu zviviri zve dumbbells: Iwe haufaniri midziyo yakawanda kuti utange purogiramu yakazara yegumbulu kumba. Pachine zvishoma, zvose zvaunoda mapepa maviri eedumbbells, rimwe rinorema rakagadziriswa uye imwe yerima yakagadzirirwa.
Shandisai zvakanyanya zvakanyanya kugadzirirwa maitiro ayo maunokwanisa kutakura uremu hukuru, zvakadai se squats nemapapu muenzaniso. Shandisa chigadziro chinogadzirirwa zviratidzo zvakadai sokusimudza, mitsara, makoto, uye zvakafanana-joint-taxing maitiro.
Semuenzaniso, unogona kuita mapepa epafudzi ane makirogiramu gumi nemana (9 kg) uye lateral inomuka nemapirogiramu (5,5 kg).
Edza kuongorora zviyeredzi zvaunoda kuti utange nazvo kana ukashandisa izvi zvishoma. Edza neshamwari dzemaoko, chengetedza gym session kuti uzive zviyereso, kana kukumbira mudzidzisi wako kuti akubatsire.
Iwe unogona kuita purogiramu yakakwana pasi apa nemasere ako maviri ezvinyunyuti, kunyange kana kusungurudza zvishoma kuchidiwa nekusarudza kuyerwa. Dambudziko guru nenzira iyi ndeyokuti kana uchinge uine simba uye wakagadzikana, iwe uchada kuenderera mberi kune zviduku zvinorema, asi usatenga zviremu zvakakura pakufunga kuti kukura mukati mavo.
Iyi inzira chaiyo yekukonzera kukuvara iwe pachako nekushayikwa zvinangwa zvako!
Dumbbell racks uye inogadzirisa: Kana iwe uchikwanise kushandisa mari yakawanda, unogona kutenga rakakwana ra dumbbells kana sarudzo yekugadzirisa dumbbells. Dumbbell mitengo inopesana zvikuru zvichienderana nemuiti uye yakagadzirwa.
Ndinosarudza chikwata chiduku, zvisinei, zvakadai sokugadzirisa dumbbells seBelflex, Stamina, neBayou.
Izvo zvine zvakakosha yekuchengetedza nzvimbo mumakamuri mashoma, mabheji, uye garaji.
Zvinhu Zvinodiwa: Zvigadziriswa Kudzidzisa Bench
Iwe haufaniri kushandisa bhenekeri nekugadzirisa kusununguka kumashure, asi inobatsira. Iwe unogona kuita marudzi ose ezvigaro zvebumbumbhi maitiro semapurisa, mitsara, inomutsa, mabheti uye zvinyorwa, plus dips uye crunches.
Izvo zvakanaka chaizvo iyo: Dumbbells nebhenji.
Heino purogiramu yandinokurudzira kumba. Zvose zvinoshandiswa zvikamu zvitatu zvekudzokorora 12.
- Dziisa
- Shoulder squats
- Bent-over rows
- Inyorera kana bhenikari. (Unogona kuita izvi zvakadzika pasi pasi kana iwe usina bhenji.)
- Arm curls
- Lunges
- Triceps extensions
- Crunches . (Unogona kuita kusiyana kwakakosha pabhenji kana pasi.)
- Gare gare rinomutsa
- Musoro wepamusoro
- Kuderedza pasi
Verenga pamusoro pechidzidzo chekureruka zvakakosha kana uchida mamwe mashoko asati utanga purogiramu iyi.