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Kaya mukuchita masewera olimbitsa thupi kapena kutuluka thukuta kunyumba, ma dumbbells ndiubwenzi wanu wapamtima. chifukwa chiyani? Zimakhala zosavuta kuzidziwa kuposa ma kettlebells komanso zovuta kwambiri kuposa zolimbitsa thupi, zomwe zimawapangitsa kukhala zida zabwino kwambiri zolimbitsira thupi lonse.
Chofunika kwambiri, zikafika pazida zolimbitsa thupi, ndiwo mayankho a mafunso omwe amafunsidwa kawirikawiri. Palibe malo okwanira zida zolimbitsa thupi kunyumba? dumbbel. Wopsedwa ndi barbell? dumbbel. Simukufuna kugwiritsa ntchito mapulogalamu asanu ndi limodzi nthawi imodzi muntchito imodzi? dumbbel.
Pankhani yosankha katundu, sankhani cholemetsa chomwe chimamveka chovuta (komabe nkutheka) kukweza pazobwereza ziwiri kapena zitatu zomaliza. Kutengera ndi kulimba kwanu, ma dumbbells omwe ali mgawo la 10 mpaka 20 lb ndi poyambira pabwino. Komabe, bola ngati mufika pamtengo womalizirayo kumapeto kwa seti iliyonse, mutha kuyandikira kapena kutulutsa mwakufuna kwanu.
Kaya ndinu woyambitsa masewera olimbitsa thupi kapena msirikali wakale mu dipatimenti yamphamvu, bola mukakhala ndi masewera olimbitsa thupi odalirika, mutha kupanga maphunziro a dumbbell omwe amatsutsana ndi minofu iliyonse! Poganizira zolimbitsa thupi zosankhidwa ndi manja, mutha kuchita masewera olimbitsa thupi pafupifupi kulikonse.
Sinthanitsani mayendedwe atsopano apansi ndi apansi kuti musunge mwatsopano-kapena kusewera pamiyimbidwe yanu (ganizirani kuchepetsako) kuti mayendedwe omwe mumawakonda akhale ovuta. Mwanjira iliyonse, mudzawotcha thupi lanu lonse kutentha!
Kufotokozera: Sankhani zolimbitsa thupi zitatu m'munsi ndi zolimbitsa thupi zitatu zakumtunda. Chitani nthawi 12 nthawi imodzi, mupumule masekondi 30, kenako pitilizani nthawi ina. Mukamaliza kuchita zonse zisanu ndi chimodzi, kupumula kwa mphindi imodzi, kenako kubwereza kuzungulira katatu.
Momwe: Imirirani molunjika ndi mapazi anu mulifupi. Gwirani cholumikizira ndi manja onse awiri. Nthawi yomweyo, tulutsani mapazi anu panja ndikukankhira ma belu molunjika kutsogolo kwa thupi lanu. Bwererani kuti muyambe. Kenako, khalani pansi ndikutambasula manja anu ndi ziphuphu pansi. Bwererani kuti muyambe. Ameneyo ndi woimira.
Momwemo: Yambani poyimirira, kutalika kwa mapazi, zala zakunja pang'ono, ndikugwirizira zopumira mmanja onse. Pindani bondo lanu lakumanja, sungani m'chiuno mwanu, tsamira thupi lanu kumanja, ndikukweza mwendo wanu wakumanja ndi ma dumbbells. Mukayambiranso kuyimirira, khalani mutu ndi chifuwa mmwamba ndipo msana wanu uli pansi. Bwerezani kumbali inayo. Ameneyo ndi woimira.
Momwe mungayambitsire: Yambani kuyimirira, ndi mapazi anu kutambasula m'chiuno, gwirani maloboti, yongolani dzanja lanu lamanzere pamutu panu, tsamira ma biceps anu m'makutu anu, pindani dzanja lanu lamanja, muchepetse zigongono, ndikulemera mpaka mapewa anu. Sinthani dzanja kuti dzanja lamanja likwezeke molunjika pamwamba pamutu, dzanja lamanzere likuwerama, kenako kubwerera kumbuyo kumayambiranso. Ameneyo ndi woimira.
Momwe mungayambitsire: Yambani mwagwada, mwendo wanu wakumanja kutsogolo ndi mwendo wakumanzere kumbuyo, miyendo yanu itapindika madigiri 90, mutanyamula chopukutira pakati pa manja anu (m'malo mwa mpira womwe ukuwonetsedwa). Dutsani msanga kulemera kwake mozungulira thupi lonse mpaka likhale kutsogolo kwa ntchafu yakumanzere. Sungani thupi lanu molunjika ndi mapewa anu ndi chiuno kuyang'ana patsogolo. Pepani mpira pang'onopang'ono. Ameneyo ndi woimira.
Momwe mungayankhire: Imani ndi mwendo wanu wakumanja kutsogolo ndi mwendo wakumanzere kumbuyo, mikono yanu mbali yanu, ndikugwira zopumira. Bwerani mawondo anu ndikutsitsa thupi mpaka miyendo yanu itapindika mpaka madigiri a 90, kwinaku mukugwedeza mikono yanu ndikubweretsa kulemera kwanu pachifuwa. Gwiritsani masekondi 30, kenako mubwereza mbali inayo. Ameneyo ndi woimira.
Momwe mungayankhire: Imani ndi mapazi otambasula m'chiuno, kumbuyo molunjika, pachifuwa chowongoka, mutanyamula mabelu awiri mbali zonse. Zikhatho ziziyang'ana mkati. Popanda kusuntha mkono wakumwamba, pindani chigongono ndikukhotetsa kulemera kwake paphewa. Pang'onopang'ono mubwezereni ma dumbbells pamalo oyambira moyenera. Ameneyo ndi woimira.
Njira: Ikani ma dumbbells patsogolo pa ntchafu zanu, mitengo ya kanjedza yoyang'ana thupi lanu, mapazi m'lifupi m'lifupi, mawondo atawerama pang'ono. Sungani mawondo anu pang'ono, kanikizani m'chiuno mwanu ndikudina m'chiuno kuti muchepetse ma dumbbells pansi. Finyani mchiuno kuti mubwezeretse kuyimirira. Ameneyo ndi woimira.
Malangizo: zingirirani m'chiuno mwanu, osati kumbuyo kwanu (ganizirani zokankhira m'chiuno mwanu m'malo mokhala pansi), ndikusunga ma dumbbells pafupi kwambiri ndi thupi lanu momwe mungathere.
Njira: Imani mwendo wanu wamanzere, gwirani cholumikizira kudzanja lanu lamanja, dzanja lanu likuyang'ana ntchafu yanu, ndi dzanja lanu lamanzere mbali. Bweretsani mwendo wanu wakumanja kumbuyo kwa thupi lanu, kwezani chidendene chanu, ndipo kanikizani chala chanu chakumanja pansi kuti musamayende bwino. Sungani mwendo wanu wamanzere mopindika pang'ono. Yendani patsogolo ndikudalira m'chiuno mwanu (khalani kumbuyo kwanu) kuti muchepetse kulemera pansi. Yendetsani chidendene chakumanzere kuti mubwererenso poyimirira. Ameneyo ndi woimira.
Malangizo: Ganizirani zokankhira m'chiuno mmbuyo (osati pansi) mpaka chifuwa chanu chikufanana pansi. Chiuno sichiyenera kutsika kuposa mawondo.
Momwe mungayankhire: Imani ndi mapazi anu kutambasula m'chiuno, ikani zipolopolo kutsogolo kwa chifuwa chanu, ndikuloza zigongono zanu pansi. Bwezerani mchiuno mwanu ndikugwada pansi kuti muchepetse squat. Kubwerera pachiyambi. Ameneyo ndi woimira.
Momwemo: Gona chagwada ndi mawondo anu atapinda ndipo mapazi anu ali pansi, pafupi phazi lanu. Gwirani chingwe chowoneka bwino mdzanja lililonse (kapena gwirani chingwe chapakatikati pakati pa manja anu), ndikutambasula manja anu paphewa panu, mitengo ya kanjedza ikuyang'anizana. Awa ndi malo anu oyambira. Pepani zigongono, kanikizani pansi, pafupi ndi kachisi; pumulani, kenako pang'onopang'ono mubweretse kulemerako pamwamba pamutu panu. Ameneyo ndi woimira.
Momwe mungayambitsire: Yambani kuyimirira moyang'anizana ndi benchi kapena masitepe, mutanyamula cholumikizira m'manja. Pitani pa benchi kapena pamakwerero ndi phazi lanu lamanja ndikudina chidendene kuti muyimirire. Kokani bondo lamanzere kulunjika pachifuwa pamwamba. Kusunthira kumbuyo kumabwerera koyambirira. Ameneyo ndi woimira.
Malangizo: Sungani zolimba pakati, sungani mayendedwe anu pang'onopang'ono komanso mozungulira. Kuchepetsa kulemera kwa miyendo yosagwira ntchito momwe zingathere.
Momwe mungakwaniritsire: Mugone chagwada ndi mawondo atapinda ndipo mapazi anu atagwa pansi. Gwirani cholumikizira dzanja lililonse, tambasulani manja anu m'mapewa anu, mitengo ya kanjedza ikuyang'anizana. Awa ndi malo anu oyambira. Pepani dzanja lanu lamanzere ndikutsitsa kumbali mpaka chigongono chanu chakumanzere chifike pansi. Dzanja lakumtunda liyenera kukhala pamtunda wa madigiri 45 kuthupi. Sinthani mayendedwe ndikubwerera koyambirira. Bwerezani kumanja. Ameneyo ndi woimira.
Momwe: Yambani kuyimirira ndi mapazi otambasula ndi zibakera motakasuka, mawondo akugwada. Yendetsani patsogolo pang'ono, mutanyamula cholumikizira mdzanja lililonse, ndi zigongono zanu mozungulira madigiri 90 mbali zonse ziwiri. Sakanizani ma dumbbells chammbuyo ndi m'mwamba kuti muwongolere mikono ndikufinya ma triceps. Kubwerera pachiyambi. Ameneyo ndi woimira.
Momwemo: Gona pansi, ndi mwendo wanu wamanzere ndi mkono mutambasula pansi, pamtunda wa digirii 45 mpaka thupi lanu. Pindani bondo lanu lakumanja ndikuyika phazi lanu pamphasa. Gwirani cholumikizira kudzanja lanu lamanja ndikugwira nthiti (chigongono chili chopindika ndikuyandikira chifuwa). Awa ndi malo anu oyambira. Sakanizani kulemera kwake molunjika ndikukweza manja anu pamwamba pa chifuwa chanu. Kuyang'anitsitsa pa ma dumbbells, kukankhira mkati ndi chikhatho chakumanzere, kudumpha msana kuti ukhale tsonga. Tsopano, kwezani m'chiuno mwanu pansi ndikusandutsa thupi lanu kukhala lokwezeka popanda kulola kulemera. Malizitsani kukankhira mmwamba, ndikusintha mayendedwe kubwerera koyambirira. Ameneyo ndi woimira.
Malangizo: Ganizirani kugudubuzera mbali m'malo modumpha. Sungani masamba amapewa a dzanja lolemera atakhazikika mmbuyo ndi pansi.
Momwemo: Gwirani ma dumbbells kutalika kwamapewa, ndi zigongono zowongoka, mitengo ya kanjedza ikuyang'anizana. Khalani mmbuyo ndikuchepetsa m'chiuno mwanu mpaka pamalo osakhazikika. Kankhirani mapazi anu kuti muyimenso, kenako kanikizani kulemera kwake pamwamba pamutu ndikusinthasintha thupi lanu mbali imodzi. Bwererani ku squat, ndikubwereza zolembazo ndikupotoza mbali inayo. Ameneyo ndi woimira.
Langizo: Tembenuzani m'chiuno kuti mupotoze ndikugwirizira mapewa ndi pachimake nawo kuti musapotoze kuchokera kumbuyo.
Post nthawi: Jul-23-2021