Nzira Yokuita Zvakanaka Dumbbell Yakagadziriswa Pamusoro Pemikirwo Yokudzidzira

Iyo yakagadzirirwa pamusoro peguru redu rinonyanya kufungidzirwa kuti ndeimwe yemishonga yakanakisa yekuvaka masimba kumusana uyewo kumapfudzi. Inoshanda zvose zviri zviviri zvakanaka uye yakange ichiziva kugadzirisa simba rose uye uyewo kuvaka musumbu. Kunyange zvakadaro, munhu anoda ruzivo rwekudzivirira kuwanda asati apinda mukanamatira pamusoro pegumberedhi row exercise.

Mutsivi wemudzidzisi anofanira kuchengetedzwa zvakananga mumuitiro wose. Chiyero chekureruka chinoshandiswa pakukomberedza dumbbell row inofanira kunge ichienzanisa kusvikira iwe uine chivimbo kuti iwe wakadzoka zvakasimba zvekutakura kuwedzera kwezviremba.

Tsvaga zvakawanda pamusoro pekudzidziswa kwemashoko ekugumira mazwi uye maitiro ekuenzanisa kana uchida chero humwe humwe ruzivo rwemashoko musati maedza kuvhara pamusoro pegumbwe.

Heano mamwe emamwe dumbbell maitiro .

1 - Nzvimbo Yokutanga

1. Kuti uite zvakakodzera kutenderera pane dumbbell press, mira nemakumbo pane imwe nzvimbo iri kure. Kazhinji, makumbo anofanirwa kuva nehupamhi hwepfudzi kunze. Tora bhombhoni muruoko rumwe, zvigadziko zvinotarisana nemuviri.
2. Nebhokisi riri muruoko rumwe norumwe, benderera pamusoro, uchichengetedza mushure wakananga sezvaunoda kuti ufewe kana kuti squat; Dhigirii 45 inenge yakarurama.
3. Kufanana nemakumbo, dumbbells inofanira kuchengetwa pamapfudzi akaenzana.

2 - Kudzidzira

1. Shongedzai mimba, chengetedza mushure mokururamisa uye kusimudzira zviyero zvakananga kumusoro zvakare pasi zvakare nenzira yakarongedzwa.
2. Paunenge uchisimudza, maoko haafaniri kuenda kune akakwirira kupfuura akafanana nemapfudzi. Zvishoma zvishoma pasi pemapfudzi zvakanaka. Fema mukati kuti utange. Pfuurira kunze nesimba.
3. Paunenge uchisimudza, edza kuchengetedza mazamu kubva pakuwedzerwa kuwedzera kwechikwata pasi kana kudivi.
4. Usakanda pasi uye uchikwira shure kwekutanga pose. Hapana kufamba kwemakumbo kunowanikwa muhutano hwose.
5. Ramba wakanamatira kusvikira nguva dzose dzinodzokorora dzakakwana.

3 - Pfungwa kuCherechedza

• Iyo yakanamatira pamusoro pekambiso yekambiso ndeyekufambisa kwepamusoro uye mukurumbira wekuvaka mushure mushure uye musaga. Zvisinei, unofanirwa kuve nechokwadi kuti une simba rakaderera shure uye ruzivo rwakapfuura mukukura kwekudzidzira usati wawedzera chiitiko ichi kune purogiramu yako.
• Iwe unofanirwa kuchengetedza musana wakananga uye usina kuvhara uye mapepa square pakushambadzira.
• Iwe haufaniri kuisa zviyero kunze kwepakati pemakumbo kana kupfigira wani zvakanyanya kumusoro, pasi kana kumativi.
• Iwe unofanirwa kuchengeta dumbbells pamapfudzi akawandisa kunze kwekusimudza.
• Usasimudza zviremera zvakakomba nemabasa aya chaiwo kunze kwekuti iwe uine ruzivo uye uvimbe simba rako, mapepa epafudzi, uye kumashure.
• Kubatana kwakasimba kunogona kuva dambudziko nezviremera zvakakomba uye, kana, mafomu akaoma. Kana kurwadziwa kana kuputika kuchiitika, rega basa racho.