Nzira Yakaisvonaka Yokuita Dumbbell Box Step-Ups

Kuvaka Misungo Yakasimba uye Nyota neBhokisi Step-Ups

The dumbbell box step-up inoshandiswa nekubata zvigumbuso kune rumwe rutivi rwemuviri paunenge uchikwira uye uchidzika kubva mubhokisi rakakwirira. Mutsipa unotungamira unogona kuva danho rakatsinhanisa kune imwe nhanho kana kuputirwa nemamwe magetsi.

Iko "bhokisi rakakwirira" kana kuti nheyo iyo inoshandiswa mu dumbbell box step-up inowanzokwira kupfuura "chidimbu," uye mhando dzakawanda dzakagadzirirwa dzine mabhokisi makuru akadaro anowanikwa. The dumbbell box step-up ibasa rakanaka rekugadzira simba rekumhanya uye kugadzira nzvimbo yacho, pamwe nekupa cardio workout yakasimba kana zvikwani zvakakwana zvapera. Chimwe chinhu chakanaka kutanga ndechi 3 setsinho gumi netsoka imwe neimwe.

Tsvaga zvakawanda pamusoro pekudzidziswa kwemazwi ekugumira kwemazwi uye kurondedzera kwezvirongwa kana iwe uchida ruzivo rwemashure usati waedza kuita izvi.

Ona zvimwe zvinyorwa zvekudzivirira .

1 - Nzira Yokuti Dumbbell Box Iite Sei?

1. Kuti uite zvakanaka dumbbell bhokisi rinokwira, tora seti ye dumbbells, imwe muruoko rumwe norumwe kune rumwe rutivi rwemuviri, pahudyu uye chimiro chakatarisana nebhokisi kana danho. Kuyerwa kunoshandiswa kunofanira kuva kwehuremu huchakubvumira kuti upedze zvitatu zvezvikamu gumi nemakumbo ose. Nokudaro, iwe unoda kuva nechokwadi chokuti uchishandisa uremu husingaremi.
2. Sarudza bhandi rakasimba kana shanho rakakwirira remasendimita makumi matatu (30 cm). Iwe unogona kushandisa zvikomo zvakadzika asi basa iri rinoreva kuti uri pabhokisi rakakwirira kana nhanho. Iva nechokwadi chokuti bhokisi rakashandiswa rakasimba. yakasimba uye ine yekuti isiri-yakanyura pamusoro kuitira kuti mupiki ave nemakumbo akasimba paanopedza basa racho. Rutsoka rwako harifaniri kupera, uye haufaniriwo bhokisi kana iwe uchitsika pairi.
3. Tungamira mubhokisi, tevera nemumwe gumbo zvino dzoka zvakare kunzvimbo yekutanga udzoke. Vanhu vazhinji vanotungamira nemutsoka mumwechete kune imwe neimwe danho. Iwe unogona kuwedzera rimwe danho-kumakumbo makumbo kune matanho ega kana kuti chete kwekutsvaga kwemasite gumi gumi.

2 - Zvinyorwa Kuziva

1. Iva nechokwadi chekuti une bhokisi rakagadzikana kana kuti chikwata chechikwata kuitira kuti urege kudzika uye kugona kuwira.
2. Iwe unogona kuchinja mamwe makumbo nechigadziko chimwe nechimwe kana imwe yega yega.
3. Iwe unogona kuwedzera huwandu (uye hukuru ) hwemuitiro uyu nekuita bhokisi rebhokisi, kana pasina kana dumbbells. Ichi chimiro cheplyometrics. Iwe unofanirwa kuva wakasimba uye wakakodzerwa kuitira kuita chiito ichi nemagumisiro.
4. Tanga nekuita zvitatu zvegumi zvegumbo rimwe nerimwe, kana kutanga nekunyorera zvishomanana kusvikira iwe uchivaka musimba uye uwedzere.
5. Yeuka kufema nguva dzose mukati mekushandisa.
6. Kushamwaridzana musati watanga maitiro. Rega kana iwe uchinzwa mabvi, chiuno kana kuti mazhepa pane chero nguva panguva kana pakupera kwekuita.