Kodi ma dumbbell amakhudza bwanji kulimbikitsa kugonana?

1. Kodi kuchita masewera olimbitsa thupi kumakhudza bwanji kugonana?
Dumbbell squat nthawi ina idawonedwa ngati chisankho choyamba pakuchita bwino kwa amuna.Mukamachita squatting, imatha kulimbikitsa kutulutsa kwa androgen ndipo imakhala yothandiza kwambiri pakupititsa patsogolo kugonana kwa amuna.
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2. Kodi kuchita masewera olimbitsa thupi kumakhudza bwanji kuwonda?
Ngati cholinga chochita ma dumbbells ndikuchepetsa mafuta, tikulimbikitsidwa kuti gulu lililonse lizichita nthawi zopitilira 15-25.Nthawi ya gulu lirilonse idzayendetsedwa mkati mwa mphindi 1-2.Posankha ma dumbbells, muyenera kusankha zopepuka kuti musaphunzitse minofu yambiri ndikukula kwambiri.

3. Kodi dumbbell imakhudza bwanji kulimbikitsa minofu
Kutsatira kwanthawi yayitali ku masewera olimbitsa thupi a dumbbell kumatha kusintha mizere ya minofu ndikuwonjezera kupirira kwa minofu.Kuchita masewera olimbitsa thupi nthawi zonse ndi ma dumbbells olemera kungapangitse minofu kukhala yolimba, kulimbitsa minofu ndi kuwonjezera mphamvu za minofu.Amatha kuchita masewera olimbitsa thupi am'mimba, m'chiuno ndi m'mimba.Mwachitsanzo, pochita kukwera, kugwira ma dumbbells kuseri kwa khosi ndi manja onse aŵiri kungawonjezere katundu wa masewera olimbitsa thupi a m'mimba;Kugwira ma dumbbells opindika m'mbali kapena kutembenuza masewera olimbitsa thupi kumatha kuchita masewera olimbitsa thupi mkati ndi kunja;Kugwira ma dumbbells, kuwongola manja anu ndikuwakweza kutsogolo ndi m'mbali mutha kuchita masewera olimbitsa thupi pamapewa ndi pachifuwa.Amatha kuchita masewera olimbitsa thupi apansi.Mwachitsanzo, kugwira ma dumbbells, squat pa phazi limodzi, squat pa mapazi onse ndi kudumpha.

4. Kodi zotsatira za maphunziro a dumbbell pa kuthetsa kusamvana ndi chiyani
Anthu wamba ayenera kukhala ndi "dzanja lolamulira", zomwe zimawonekera kwambiri pakuphunzitsidwa zolemetsa.Anthu ena adzakhala ndi kusalinganika kwa kumanzere ndi kumanja kwa mphamvu ya minofu (kapena kukula kwa minofu) chifukwa chogwiritsa ntchito nthawi yayitali yophunzitsa manja.Kodi kuthetsa izo?Ma Dumbbells ndi chida chothandizira kwambiri chowongolera.
Chifukwa kulemera kwa dumbbell ndikosankha.Mutha kulimbikitsa mbali yofooka;Kapena phunzitsani ndi kulemera komwe mbali yofooka imatha kupirira mpaka manja onse atsala pang'ono kusinthidwa.Komabe, kuwongolera kwa manja omwe si olamulira kumakhala kochepa.Ndipotu, anthu akadali ndi ubwino wake, ndipo sangathe kukwaniritsa ungwiro womwewo.

Zochita za dumbbell kunyumba
1. Imirirani molunjika ndi dumbbell m'dzanja lililonse ndipo zikhato zikuyang'anizana.Sungani mikono yanu yopindika pang'ono ndikukweza dumbbell cham'mbali mpaka kutalika pang'ono pamwamba pa phewa lanu.Imani kwa kanthawi, kenaka muchepetse pang'onopang'ono ndikuchira.
2. Chikoka cholimba cha ku Romania: imani molunjika, kanikizani pansi ma dumbbells ndi manja anu ndikupachika patsogolo panu.Pokweza chiuno, lolani kulemera kwa thupi kubwerera ku zidendene, pindani mawondo pang'ono, ndikugwedeza dumbbell pamodzi ndi ntchafu mpaka pakati pa tibia.Bwererani kumalo oyambira ndikubwereza.
3. Mbalame ya dumbbell: kugona pa benchi lathyathyathya ndi mapazi onse pansi.Kankhirani ma dumbbells pachifuwa chanu, zikhatho zikuyang'anizana.Sungani mikono yanu yopindika pang'ono ndikutsitsa pang'onopang'ono dumbbell motsatira arc mpaka mkono wanu wakumtunda utagwedezeka ndi pansi.Imani pang'ono, kenako bwezeretsani dumbbell pamalo oyambira motsatira njira yomweyo, ndikubwereza zomwe zili pamwambapa.
4. Kuyenda molunjika: gwirani ma dumbbells ndikuwapachika kumbali yanu.Imani pambali moyang'anizana ndi benchi, pondani mwendo wapakati ndikuyika phazi lanu lakumanja pa benchi.Kankhirani pansi ndi mwendo wanu wakumanja ndikuyika thupi lanu pa benchi mpaka mapazi anu atakhala pansi pa benchi.Kenako pondani pansi pa mwendo wanu wakumanzere ndikubwezeretsa thupi lanu pamalo oyambira.Kenako pondani mwendo wakumanzere, bwerezani, sinthaninso kawiri.
5. Kupalasa pawiri: gwirani ma dumbbells ndi kanjedza pansi.Mawondo anu akhale opindika pang'ono, msana wanu ukuwongoka, ndipo chiuno chanu chiweramitse pansi madigiri 90.Kokani dumbbell pamimba panu ndikukhudza minofu ya m'mimba ndi dzanja lanu mmwamba.Pang'onopang'ono achire ndi kubwereza.

Chitetezo cha Dumbbell Fitness
1. Dumbbell yosankhidwa ndi yopepuka kwambiri kuti ikwaniritse zotsatira zolimbikitsa zofuna zapakhomo ndipo sizingathe kuswa mphamvu ya thupi;Kulemera kwa ma dumbbells kumakhala kolemera kwambiri, ndipo mphamvu ya thupi imawonongeka kwambiri, zomwe zimakhala zovuta kuchira, ndipo zotsatira zake nthawi zambiri sizikhala zabwino Ngati cholinga cha masewera olimbitsa thupi ndikuwonjezera minofu, mukhoza kusankha ma dumbbells ndi kulemera kwa thupi. 65% -85%.Ngati cholinga cha masewera olimbitsa thupi ndikuchepetsa mafuta: mutha kusankha ma dumbbells okhala ndi kulemera kopepuka, monga pafupifupi 3 ~ 5kg.

2. Osanenepa.Ma dumbbells onenepa kwambiri ndi osavuta kupsinjika minofu ndipo alibe zotsatira zophunzitsira.Nthawi zambiri, atsikana amachita ma dumbbells kuti achepetse thupi ndikusintha matupi awo.Azimayi amasankha ma dumbbells m'malo molemera ngati anyamata.Atsikana ayenera kukhala opepuka komanso ochepa, ndipo kulemera kwa ma dumbbells kuyenera kuyendetsedwa pafupifupi 1kg.

3. Kwezani ndi kumasula pang'onopang'ono, zomwe zidzalimbikitsa minofu mozama.Makamaka poyika dumbbell, muyenera kuwongolera liwiro lanu ndikuchita masewera olimbitsa thupi kuti mulimbikitse minofu yanu.Anthu ambiri amanyalanyaza mchitidwe wololera.Ngakhale mutakweza dumbbell kuti mumalize ntchitoyi ndikuyiyika pansi posachedwa, mumataya mwayi waukulu wolimbitsa minofu yanu.Zomwe zimachitika nthawi zambiri zimatenga masekondi 1 mpaka 2.


Nthawi yotumiza: Feb-10-2022