1, Zvakakosha kudziya zvakanaka
Paunenge uchishandisa madumbbells ekugwinya, zvinofanirwa kucherechedzwa kuti yakakwana yekudziya-musati maekisesaizi, kusanganisira 5 kusvika 10 maminetsi ekudzidzira aerobic uye kutambanudza mhasuru huru dzemuviri.
2, Chiito chacho chakagadzikana uye kwete kukurumidza
Usafambisa zvakanyanya, kunyanya kugadzikana kwechiuno uye dumbu kunokosha zvikuru, kudzidzira mafambiro kudzivirira imwe chete, chiyero chemuviri wose ndicho chinonyanya kukosha, kuwedzera kune chiyero chekufamba, kubata dumbbell movement, kunyange zvazvo isiri iyo. zvakaoma, asi zvinofanira kuva mureza.
3, Mamiriro kukanganisa kukanganisa
Kana zvisiri panzvimbo, zvinokwanisika kudzidzisa mhasuru dzisina kunaka.Kana majoini egokora akakotama zvine mwero, kana chimiro chisina kunaka, zviri nyore kukuvadza.Mushure mekurovedza muviri, zorora, izvo zvinokonzeresa kukudziridzwa kwemitsara mirefu uye kufambisa tsandanyama.
4, Kufema kugadzikana mutemo
Kuchenjerera kunofanira kubhadharwa kune nzira yekufema, kazhinji kubviswa kwechipfuva kana kumusoro paunenge uchifema, kudhonzwa kana kudonha paunenge uchifema.Nemashoko akapfava, inobuda kana ukashanda nesimba, uye kana zvichidiwa, unogona kuita ruzha kuti usimbise simba rako.
5, Sarudza akakodzera dumbbells
Usati washandisa dumbbell kusimba, kusarudza mhando yeavo dumbbells, chinangwa chekurovedza muviri ndechekuwedzera tsandanyama, yakanakisa sarudzo ye65% -85% mutoro dumbbells.
Cherechedza: kana nguva imwe neimwe inogona kusimudza mutoro uri 10 kg, unofanira kusarudza uremu hwe5 kusvika ku8 kg dumbbell exercise.
6. Dzidzira nguva nenguva
Dzidzira mapoka e5-8, boka rega rega rinoita 6-12 nguva, kukurumidza kwekuita hakufanirwe kunge kwakanyanya, boka rega rega rega 2-3 maminetsi.Yakawandisa kana yakawandisa mutoro, yakarebesa kana kupfupika kupindirana, mhedzisiro yacho haizove yakanaka.
7, Usawedzera neupofu
Usaite kuti utsvage kumhanya kwekuremerwa uremu kusarudza heavyweight dumbbell, kuziva kuti mhedzisiro yekurasikirwa nekurema haina kuenzana nehuremu hwe dumbbell!Zvinokukodzera ndizvo zvakanakisa.
Nguva yekutumira: Mar-15-2022