Dumbbell njira yochitira masewera olimbitsa thupi

Dumbbell ndi mtundu wa zida zolimbitsa thupi zophunzitsira minofu.Amagwiritsidwa ntchito kwambiri pophunzitsa mphamvu za minofu ndi maphunziro a kayendedwe ka minofu.Kuchita masewera olimbitsa thupi pafupipafupi kumatha kulimbitsa minofu ya pachifuwa, pamimba, mapewa, miyendo ndi mbali zina.Zili ndi zotsatira zofanana ndi zina Poyerekeza ndi zida zolimbitsa thupi, njira zolimbitsa thupi za dumbbell ndizosiyana komanso zosavuta.

Choyamba, phunzirani momwe mungagwiritsire ntchito ma dumbbells kuti mulimbikitse biceps, triceps, ndi minofu ya pachifuwa.Njira zogwiritsira ntchito ma biceps ndi monga ma curls a dumbbell, ma curls adumbbell, ma curls okhala pansi, ma curls a dumbbell, ma curls okhotakhota a thabwa, ma squat curls, ma curls a nyundo, ndi zina zambiri;masewera olimbitsa thupi a triceps Njirazi zikuphatikizapo supine khosi mkono kutambasula ndi kukulitsa, kukhala pansi pakhosi mkono kutambasula ndi kukulitsa, ndi khosi limodzi la khosi mkono kutambasula ndi kutambasuka, etc.;Njira zogwiritsira ntchito minofu ya pachifuwa zimaphatikizapo dumbbell bench press, incline dumbbell bench press, dumbbell fly, chiuno chowongoka kuuluka, ndi zina zotero.

Kenako, tiyeni tikambirane za momwe ntchito dumbbells masewera mapewa ndi kumbuyo.Njira zogwiritsira ntchito mapewa ndi monga makina osindikizira a dumbbell, kupindika motsatira, kukweza kwa dumbbell, kukweza kwa dumbbell lateral, kukweza kutsogolo kwa dumbbell, kusuntha kutsogolo, kukweza kutsogolo, ndi zina zotero;Njira zochitira masewera olimbitsa thupi msana ndi monga kupindika pa mkono umodzi wokhotakhota, kukweza ma dumbbell, kukweza pamwamba, ndi zina zambiri.

Tiyeni tiwone momwe mungagwiritsire ntchito ma dumbbells kuti mugwiritse ntchito abs, mikono, ndi miyendo.Zochita za m'mimba zimaphatikizapo kudumpha kwa dumbbell ndi kutambasula;masewero olimbitsa thupi amaphatikizapo ma curls a dumbbell, ma curls apansi pamanja, kuzungulira kwa mkati mwa belu limodzi, kuzungulira kwakunja kwa belu limodzi, kuzungulira molunjika, kuzungulira molunjika kumbuyo, ndi zina zotero;zolimbitsa mwendo monga dumbbells.Ma squats olemera, ma dumbbell olemetsa, kukweza ng'ombe yamphongo yolemera, etc.

Pomaliza, tiyeni tikambirane njira zodzitetezera pakuchita masewera olimbitsa thupi a dumbbell.Mukamagwiritsa ntchito ma dumbbells kuti muzichita masewera olimbitsa thupi, muyenera kudziwa zofunikira pakuyenda kwa ma dumbbell.Pochita masewera olimbitsa thupi, mayendedwe ayenera kukhala okhazikika, apo ayi n'zosavuta kusokoneza kapena kugwedeza.Nthawi yomweyo, musasinthe pafupipafupi ma dumbbells amitundu yosiyanasiyana ndikuwonjezera nthawi yolimbitsa thupi kuti mukwaniritse zolimbitsa thupi mwachangu., muyenera kuchita pang'onopang'ono, ndipo simungagwiritse ntchito njira yolimbitsa thupi yofanana.Muyenera kusintha njira zosiyanasiyana zolimbitsa thupi kuti mupeze zotsatira zabwino.Zoonadi, mfundo ya zonsezi ndikuti muyenera kuchita masewera olimbitsa thupi abwino.