Dumbbell muviri - rubatso utano uye hurefu

Kana usina nguva kana kukwanisa kuita yokurovedza muviri, asi iwe uchiri kuda zvimwe nzira kuchengeta muviri wako zvakanaka chimiro, unogona kuita zviitwa uye kumba. Izvi zvichaita kuti imi murege chete kuvandudza tsandanyama matauriro uye kubvisa zvakawandisa mafuta pamusoro muviri, asi kuti pachavo zvikuru utano uye pakudaro kuwedzera upenyu anotarisirwa. Siyana enyika kudzidziswa kumba nhasi vanoziva zvakawanda, asi kana une mbiri dumbbells, ipapo zvakanakisisa sarudzo achava chete dumbbell muviri.

zvakwakanakira

Dumbbell muviri ane nhamba dzinokosha mikana, uye chinonyanya kukosha vavo - zviri nyore uye hapana chikonzero kutenga zvimwe zvokushandisa. All unofanira kudzidzira, - peya imwe dumbbells. Havadi yakawanda nzvimbo mumba uye havasi zvinoda chero yokuzvigadzirisa. Mukuwedzera, vari anobatsira kuti kufadza anogona zvakarurama vatevedzere zvose zvakasikwa kufamba kuti mumwe munhu anoita muupenyu hwavo. Ndokusaka dumbbell anoratidza yakakurumbira kudaro zvikuru dzakabudirira. Rinogona kushandiswa zvese ave mangwanani kurovedza, uyewo kudzidzirwa izere nemapoka tsandanyama zvakasiyana.

Makirasi vakadzi

Women dumbbell kurovedza uchava tetepa uye toned. It ane nhamba zvinhu - mukuru kushanda kunoita kurovedza denderedzwa rine vazhinji zvakakwana repetitions (kumativi 15-20). Mune rimwe zuva okudzidziswa, zviri zvinodiwa kuita kurovedza nokuda tsandanyama zvose mumuviri uye dumbbells havafaniri kuva kumuremera. Vakadzi, chikuru kurovedza pfungwa kunofanira dzakakwirira zvikuru kudzidzisa, nekuti pachisikirwo ivo chaizvo akaomarara.

Dumbbell muviri varume

Dumbbell jimunasitikisi varume akatungamirira vose kuramba tsandanyama inzwi, uye akavaka of tsandanyama muna kufanana unopfuta zvakawandisa mafuta. Kakawanda, chinangwa murume anova kutaridza kwetsandanyama, uye izvi zvinoda kuva kwakanyanya dumbbell. Saka chinhu chinodiwa kuti varume wakagadzirwa anoshongwa vane zvakakwana mamwe Pancakes.

Ndivo zvakanakisisa kuita marudzi akawanda akasiyana kudzidziswa. Somuenzaniso, munhu anogona kuti vakazvitsaurira kuna kudzidzisa kurovedza nokuda tsandanyama rokumusoro muviri, apo mumwe - nokuti pasi. kuparadzana akadaro tichabudirira kuti kuwedzera kwetsandanyama.

Training pashure pemakore 40

Kana makore makumi mana okuberekwa munhu anoenda kumwe, zvimwe kuchinja vanotanga mumuviri wake. Saka, kwetunhu testosterone pamwero zvikurukuru anosiya, uye izvi zvinosanganisira kuva Kuipa Matauriro tsandanyama uye utano zvayo. Murume ari kungoramba uye anowira hope zvinhu, uye kunetesa muviri, kuti muviri anotanga kuchengeta mafuta zvikuru kushingaira.

Dumbbell anoratidza vanhu kwemakore 40 zvainanga pakudzorera zvakakodzera hormone siyana uye kunopindirana utano. It normalizes kushanda zvose nenhengo dzawo, kunyanya zvemwoyo. Enderana Kurovedza pamwe dumbbells anosimbiswa kuwedzera urefu uye kunaka kwoupenyu mumwe murume, pasinei nezera.

Complex dumbbell zviitwa

Nhasi, kune mazana akasiyana kufamba kuti zvingaonekwa amakavaitira dumbbells kugadzirisa imwe tsandanyama boka. Sporting maMethodisti vari kuita kuti akaumbwa izvi zvivako dumbbell kurovedza akagadzirirwa zvinangwa zvakasiyana. Vamwe vavo ratinoparidza munyaya ino.

Zvinokosha kuyeuka kuti zvinokosha kuti vanyatsokwanisa kusarudza dumbbell uremu uye uwandu repetitions kunobva zvachose utano hwako uye chinangwa zvaunoda kuwana. Pamberi pakatanga kudzidziswa kuva nechokwadi kuti anodziya, kuti tidzivise kukuvara. Kana ukabvumira mhepo tembiricha, hwindo kukamuri yakanga isina mukana reokisijeni.

Muenzaniso seti kurovedza vaigona kutarira seizvi:

1. Training pamusoro rezasi muviri:

• Squats vane zviyero pamafudzi / mativi muviri - 5 anoita rinodzokorora 10-12.
• Multidirectional lunges vane dumbbells / achifamba lunges - 3-4 anoita 10 repetitions.
• Zvido - 3 anoita 12 repetitions.
• Ups pamusoro zvigunwe zvenyu - 3 anoita 15-20 repetitions.

2. Training pamusoro yokumusoro muviri:

• Link dumbbell / Audio dumbbell mu materu - 4 anoita rinodzokorora 10-12.
• Chest Press avete / dilution - 4 anoita rinodzokorora 10-12.
• Mahy dumbbell laterally ndakamira / mu tilted - 3 anoita rinodzokorora 12-15.
• Vakafugama ruoko ne dumbbell - 3 anoita 10-12 repetitions.
• Extension ruoko ane dumbbell apo akagara nokuda musoro / ari pamateru / avete - 3 anoita 10-12 repetitions.

Regai tinongoita kopa zvakaoma. Izvi chete muenzaniso mumwe zhinji kudzidzisa kusarudza. Sarudza avo Muchiitwa ndiyo inonyanya dzinokodzera uye akakodzera kwamuri. Edza woga iwe kufarira muviri pamwe dumbbells. Kana kukwira yavo.

Chinhu chikuru - ndiko kuti kuita maekisesaizi nguva dzose uye kuchinja nguva nenguva, kana pezvakaita Implementation kwavo, saka kuti tsandanyama anogona kushanda akasiyana pamakona.