Kugwirana manja ndi dumbbells

Kugwirana manja ndi dumbbells ndiko, ntchito yopindulitsa kwambiri yomwe ingakhoze kuchitidwa pokhapokha kuti ipeputse ma biceps. Kodi mukuganiza kuti izi ndizofunikira kwa omanga thupi? Ayi! Flabby, manja ofewa samapita kwa wina aliyense, ndipo pambali pake, amawotcha kwambiri zithunzi, chifukwa atakakamizika kupita ku thupi iwo amakhala otsika pang'ono ndipo amawonekeratu. Izi sizidzachitika ngati mukhala ndi minofu ya manja ndi kuwasunga.

Kudumpha manja ndi dumbbells: tidzathetsa mantha

Atsikana ambiri amaopa mavuto osiyanasiyana, poganiza kuti atha kukhala ndi minofu yambiri mwamsanga, mofanana ndi omwe amawombera thupi pamasewero ochita masewera olimbitsa thupi. Kuopa uku sikungakhale kopanda maziko: mwa kuphunzitsa minofu ya manja, mumangowapanga kukhala okongola komanso okongola, koma simudzawawonjezera. Omwe amamanga thupi kwambiri omwe amamanga minofu, samangokhala maola ochuluka pa masewera olimbitsa thupi, amadya mwachindunji, ndipo nthawi zambiri amagwiritsa ntchito zowonjezera zamadzimadzi pamtundu umenewu. Sitikudziwa kuti nthawi yanu yophunzitsira ikufanana ndi zomwezo, choncho musaope kuchita!

Kusinthasintha kwa manja ndi dumbbells

Tsopano pali mitundu yosiyanasiyana ya masewera olimbitsa thupi ndi dumbbells, zomwe zingathandize kuti manja anu aziwoneka bwino. Makamaka otchuka ndi mitundu yotsatirayi:

1. Kugwirana manja ndi dumbbells pamene mukukhala. Kuchita masewera olimbitsa thupiwa ndibwino chifukwa sikutsegula m'munsi, ndipo mukhoza kutenga zolemetsa zokhudzana ndi zolinga zanu: mafuta oyaka omwe mukufunikira kulemera kwake komanso kuchuluka kwa kubwereza, kumanga minofu ndi kupereka mawonekedwe okongola - pang'onopang'ono komanso wolemera kwambiri. Chogwiritsidwa ntchito kwambiri ndicho kuponyera manja ndi mawonekedwe osokoneza bongo. Khalani pansi pa benchi, gwirani kumbuyo kwanu kumbuyo, mutenge pamphuno, miyendo yopuma pansi. Gwiritsani ntchito njira yonyamula: pamene mkono umodzi uli ndi theka, tsambalo liyenera kuchepetsedwa. Chitani mautatu atatu a kubwereza. Kugwirana manja ndi maimidwe a dumbbells ndizochita zofanana, koma zimatulutsa mphalapala, chifukwa zimakhala zosavuta kuposa zofanana ndi kukhala pansi.
2. Kupindika kwa manja. Zochita izi zimaphunzitsanso ma biceps. Khalani pamphepete mwa benchi, mutha kupumula pansi pamapazi anu, ndipo mutenge manja anu. Poyamba kupumula chiguduli cha dzanja, chimene inu mukuphunzitsa panthawiyi, pamwamba pa bondo mkatikati mwa ntchafu, muzipindika. Dzanja limenelo, lomwe silinagwiridwe pakalipano, liyenera kukhala laulere kuti ligone pachiuno. Kuchita masewera olimbitsa thupi kumachitika pang'onopang'ono, kotero kuti mphamvu ya mbola, ndi minofu, sizichita. Mutatha kukwaniritsa njirayi (kubwereza 10-12), mukhoza kusunthira kumbali ina.
3. Kupanga maimidwe. Imani bwino, mapewa atambasula, miyendo mbali-kupatukana padera. Tengani mapaundi awiri mu manja oponderezedwa, omwe manja awo ayenera kuyang'anizana ndi thupi. Kwezani imodzi mwa zitsulozo pamapewa, kupindika mkono pa chigoba, osasintha malo a mkono (siziyenera kusinthasintha kapena kuzungulira). Mukafika pamtunda, tsitsa dzanja lanu (pang'onopang'ono, osati kuzisiya). Bwerezani kumbali ina. Ikani mapepala 3 a katatu.
4. Kugwirana manja pazitsulo. Pochita masewera olimbitsa thupi, konzani D-handleles pa zingwe zonse. Tengani zolimba kuchokera pansi, ndikuwonetsa manja anu. Imani pakati pa miyendo ya makina pakati (monga mwayi, mukhoza kukhala pansi). Tengani mpweya wakuya ndikugwira mpweya wanu. Pamene mutulutsa, tambani manja anu ndikukoka mikono yanu kumutu, ndikugwedezeka. Pamene mitengo ikuluikulu ili pamwamba penipeni pa bicep, khalani kwa masekondi angapo, mopitirira muyeso kufooketsa minofu. Pambuyo pake, tenga mpweya wozama ndikubwerera ku malo oyamba.

Pakati pa zochitikazo, onetsetsani kuti msana wanu uli bwino ngakhale, mapewa anu akuwongoledwa, ndipo miyendo yanu ndi thupi lanu zimakhala pamalo amodzi ndipo musasunthe.