Zogulitsa Zathu

Dumbbell yosinthika imapangidwa ndi mphira wapamwamba kwambiri kuti usamenyedwe, yomwe imatha kumenyedwa kambirimbiri;ndondomeko ndi 10kg/15kg/20kg/25kg/30kg/40kg/50kg/60kg;mtundu ndi wakuda;
Malangizo:
1. Sankhani kulemera koyenera musanayambe kuchita ma dumbbells.
2. Cholinga cha masewerawa ndikuwonjezera minofu.Ndi bwino kusankha dumbbells ndi katundu 65% -85%.Mwachitsanzo, ngati katundu amene angathe kukwezedwa ndi 10 kg nthawi iliyonse, muyenera kusankha dumbbells kulemera 6.5 kg-8.5 makilogalamu kuchita masewera olimbitsa thupi.Yesani magulu 5-8 pa tsiku, gulu lililonse limayenda maulendo 6-12, kuthamanga kuyenera kukhala kofulumira, nthawi yapakati pa gulu lililonse ndi mphindi 2-3.Ngati katunduyo ndi wamkulu kwambiri kapena wochepa kwambiri, ndipo nthawi yapakati ndi yayitali kapena yochepa kwambiri, zotsatira zake sizidzakhala zabwino.
3. Cholinga cha masewerawa ndi kuchepetsa mafuta.Ndibwino kuti muzichita nthawi 15-25 kapena kuposerapo pa gulu lililonse panthawi yochita masewera olimbitsa thupi, ndipo nthawi yapakati pa gulu lirilonse iyenera kuyendetsedwa pa mphindi 1-2.Ngati mukuganiza kuti masewera olimbitsa thupi awa ndi otopetsa, mutha kuyeserera ndi nyimbo zomwe mumakonda, kapena kutsatira nyimbo kuti muzichita masewera olimbitsa thupi a dumbbell.
Ubwino wa masewera olimbitsa thupi a dumbbell nthawi yayitali:
1. Kutsatira kwa nthawi yaitali ku masewera a dumbbell kungasinthe 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.
2. Imatha kulimbitsa minofu yam'mwamba, m'chiuno ndi pamimba.Mwachitsanzo, pochita ma sit-ups, kugwira ma dumbbells ndi manja onse kumbuyo kwa khosi kumatha kuwonjezera katundu wa masewera olimbitsa thupi a m'mimba;kugwira ma dumbbells opindika kumbuyo kapena kutembenuza masewera olimbitsa thupi amatha kuchita masewera olimbitsa thupi mkati ndi kunja;kugwira ma dumbbells molunjika Minofu ya paphewa ndi pachifuwa imatha kuchitidwa mwa kukweza mkono patsogolo komanso mozungulira.
3. Angathe kuchita masewera olimbitsa thupi apansi.Monga kugwira ma dumbbells kuti agwetse phazi limodzi, squat ndi kudumpha pamapazi onse, etc.
Mukasonkhanitsa, chonde ikani tiziduswa tating'onoting'ono mkati ndi tinthu tating'onoting'ono kunjako chimodzi ndi chimodzi, ndipo ikani chiwerengero cha zidutswa za dumbbell malinga ndi zomwe mukufunikira!Pambuyo poyika dumbbell, sungani mtedza awiri ndikuugwiritsa ntchito