Maitirwo lunges pamwe dumbbells

Chero avhareji munhu anoda kuti tsoka dzake dzakanga anoyevedza uye akanaka. Izvi zvinoshanda vose vakadzi nevarume. Mitambo makumbo chikono akasungirirwa ari kwakavharwa nenyama namakumbo vasikana nguva dzose vade ziso uye nyaya ichichiyemura. Vawane zvinoshamisa nemigumisiro kuchabatsira uchirovedza muviri "lunges ne dumbbells." kufamba kwakadaro mune mutoro maoko pave kukura kwakaita gwenya kufambisa uye isimbe, kushanda nechemberi mapoka pazvidya uye magaro tsandanyama. Lunges vane dumbbells azadzise nevamiririri dzakawanda mitambo yakasiyana kuti zvinoda kamwe kufamba uye kutsanya kumhanya.

Muviri vanoita lunges pamwe dumbbells akabatana nevamwe muviri kuti gumbo tsandanyama - zhimami uye squats. Reusable yokudzokorora. muviri kupa Kufambisa uye pakudzikamisa mapoka tsandanyama. Kana ukashandisa yakasimba uremu dumbbells, gumbo tsandanyama vawane mamwe uremu. Kana ukaita pachiitwa chinangwa ichi, zvinokosha kuti aende pasi rimwe ibvi zvishoma nezvishoma uye vanokwira - kutsanya uye simba.

Alternate lunges vane dumbbells pamusoro kana rutsoka, uyewo muchiitwa nokuda magaro pamwe dumbbells akaita 9-12 repetitions matatu anogadza pamwe yokumbozorora mukati miniti imwe:

• Tora dumbbells maviri uye twasu, maoko vari vazodzikisa pamwe pamuviri, maziso kuendeswa mberi.
• Kuita danho rutsoka rimwe mberi uye squat paaiva rezasi gumbo tsoka akasiya anofanira akaererana ndege yacho paburiro.
• Ibvi gumbo vaiwanzouraya munhu lunge, vanofanira kuumba kodzero angled uye havafaniri protrude mhiri chigunwe norutsoka.
• Mugumo pfungwa kunofanira kuitwa munhu lunge wechipiri kumbomira, uye ipapo vanokwira chete quadriceps netsandanyama. Vakabvumira zvishomanana achapesana rutsigiro gumbo.
• Ruramisa uye kudzokera gumbo yaro hwepakutanga. Tsandanyama of magaro uye zvinobudisa nhau inofanira kuva kunofambira mberi ezvinhu. Zvadaro anotanga kudzokorora itsva.

Kana muviri inofanira kurangarirwa: vanowana zvinowanikwawo kukwirira kwenzwi, kwakasimba iri kuvhiyiwa gluteus pachena makumbo mberi nekusunga lumbar tsandanyama uye kutungamirira vamwe shure makumbo.

Munguva aurayiwe repetitions zvakafanira kuongorora muviri: Rega kuteura shure kana mberi. Kana nokusimudza dzimba rutsigiro riri chitsitsinho, pane chigunwe rwekuita gumbo. Musatanga nokusimudza muviri ane jolt, sezvo mutoro pamusoro quadriceps tsandanyama uchaderedzwa. Step inofanira rakafara, zvimwe anowedzera mutoro pamusoro pebvi vadyi, izvo zvingaita kuti kukuvara. Nokuti kupomba pamberi rorudyi tsandanyama vanoda dumbbells mamwe uremu. Kuti varambe vari mumaoko nani kushandisa mabhandi. Omesa muviri anogona kushandisa tsvimbo, rinoitwa hwakakungwa maoko.

Exercises vane dumbbells pamapfudzi pave pakukura mhiri deltoid tsandanyama, izvo anosarudza paumbwe rakaisvonaka kwakaita nzvimbo yacho, chimiro uye upamhi pamafudzi. Ivo vavete mumaoko dilution pamwe dumbbells kwakasiyana-siyana. Kuita befu uye kuiita, zvakakodzera arere dumbbells kusvika pamwero uko forelimbs kuva newokuti pasi. Hazvibvumirwi flexion uye kuwedzera maoko panguva kugokora. Exhale, maoko pasi.

The kunzwisisa inoumbwa matatu anoita 16 kurovedza.