Nkhani

Aliyense ayenera kukhala ndi chidwi ndi njira yochitira masewera olimbitsa thupi, chifukwa tsopano anthu ambiri amalowa nawo masewera olimbitsa thupi.Takhala tikuyang'ana pa masewera ndi kulimbitsa thupi, ndipo tidzapereka chidwi kwambiri ku mphamvu zawo zapamwamba za thupi m'tsogolomu, pambuyo pake, mphamvu yapamwamba ya thupi imatha kukhudza mwachindunji masewera athu pamasewera.Mu ndondomeko chapamwamba thupi mphamvu maphunziro angafunike kugwiritsa ntchito zida zina zolimbitsa thupi, ndiye tiyeni timvetse dumbbell chapamwamba thupi mphamvu maphunziro chithunzi!

Mzere wa dumbbell wowongoka
Kukankha mapewa kwa Dumbbell
Ntchitoyi imayang'ana kumtunda kwa thupi lathu, chifuwa ndi mapewa.Koposa zonse, tingagwiritse ntchito malo pamene tikuchita masewera olimbitsa thupi, kuwonjezera miyendo iwiri kuti tisiyanitse chisa, ndikuyika pansi, thunthu liyenera kukhala lolunjika.Gwirani dumbbell m'dzanja lililonse, ndiye lolani chikhatho patsogolo, nthawi ino zala ziyenera kupindika mpaka madigiri 90, ndi kukakamiza, ndiyeno kukweza dumbbell pamutu.Liwiro la dumbbell ndi bwino kuchepetsa ena, pang'onopang'ono kulamulira kubwerera ku malo oyambirira akhoza kumaliza kusuntha.Zochita izi ndizosavuta, koma zimagwira ntchito bwino, ndipo ngati tikumva kuti ndife ochepa tikamachitanso, sizidzangodzaza minofu yathu, komanso zidzatipatsa masewera olimbitsa thupi.

Mzere wa dumbbell wowongoka
Dumbbell Upright Rowing ndi masewera olimbitsa thupi.Timayimirira ndikuyala miyendo yathu motalikirana ndi chiuno.Chotsatira ndikuyimirira molunjika ndikugwira ma dumbbells m'manja onse awiri.Ikani ma dumbbells kutsogolo kwa ntchafu zanu, zikhatho zikuyang'ana kumbuyo.Panthawi imeneyi mukhoza kupinda, ndi kukweza chigongono olowa m`mbali, ndi dumbbell adzakwezedwa kwa kutalika kwa phewa olowa, ndi apamwamba pang`ono, khalani kwa masekondi angapo kenako pang`onopang`ono kubwerera ku malo oyambirira.Maphunzirowa ndi apamwamba kwambiri pamapewa, koma amathanso kuchita masewera olimbitsa thupi a deltoid ndipo makamaka amachitira kumtunda kwa minofu ya trapezius.Zingakuthandizeni kusintha kukhazikika kwa phewa ndikuwongolera luso lanu lothamanga.

Pindani pa dumbbell ndikupinda mkono umodzi
Ntchitoyi imachita kumbuyo kwa mkono wakumtunda.Choyamba, tiyenera kutsamira pansi, ndiyeno ikani dzanja lamanzere pa chopondapo, mwendo wamanzere kugwada pa chopondapo, ndiyeno mwendo wamanja umangofunika kupindika pang'ono, ndikuyika pansi, kuchirikiza malire a thupi, kotero kuti thupi lakumwamba likufanana ndi pansi.Chotsatira ndicho kugwira dumbbell m'dzanja lamanja, ndi dzanja lakumtunda kumamatira kumbali ya thupi ndipo mkono wapansi ukulendewera mwachibadwa.Dzanja lapamwamba likhale lokhazikika, kenaka yongolani pang'onopang'ono chigongono.Izi zikachitika, dumbbell idzakwera kumbali ndi kumbuyo kwa thupi, kenako pang'onopang'ono kubwerera ku malo oyambirira, kayendetsedwe kameneka kamasintha nthawi zonse kumanzere ndi kumanja.

Ndikukhulupirira kuti mutatha kuwerenga kusanthula kwa nkhaniyi, mukudziwanso njira zina zophunzitsira za dumbbell zolimbitsa thupi kumtunda, ndikuyembekeza kuti kusanthula kwamayendedwe kungakupatseni malangizo ndi malangizo ena.