Zvigadzirwa zvedu

Iyo dumbbell inogadziriswa inogadzirwa nemhando yepamusoro yerabha kuti irambe kurohwa, iyo inogona kurohwa zviuru zvenguva;iyo yakatarwa ndeye 10kg/15kg/20kg/25kg/30kg/40kg/50kg/60kg;ruvara rwakasviba;
Mirayiridzo:
1. Sarudza uremu hwakakodzera usati wadzidzira dumbbells.
2. Chinangwa chekudzidzira ndechekuwedzera mhasuru.Inokurudzirwa kusarudza dumbbells nemutoro we65% -85%.Semuenzaniso, kana mutoro unogona kusimudzwa uri 10 kg nguva imwe neimwe, unofanira kusarudza madumbbells anorema 6.5 kg-8.5 kg yekurovedza muviri.Dzidzira 5-8 mapoka pazuva, boka rimwe nerimwe rinofamba 6-12 nguva, kukurumidza kufamba hakufaniri kunge kwakakurumidza, nguva pakati peboka rimwe nerimwe imaminitsi 2-3.Kana mutoro wacho wakanyanyisa kana kuti muduku, uye nguva yepakati yakarebesa kana kuti ipfupi, mugumisiro hauzove wakanaka.
3. Chinangwa chekudzidzira ndechekuderedza mafuta.Zvinokurudzirwa kuita 15-25 nguva kana kupfuura paboka panguva yekurovedza muviri, uye nguva pakati peboka rimwe nerimwe inofanira kudzorwa pamaminitsi 1-2.Kana iwe uchifunga kuti rudzi urwu rwekurovedza muviri runofinha, unogona kudzidzira nemimhanzi yaunofarira, kana kutevera mimhanzi kuita dumbbell aerobics.
Zvakanakira zvenguva refu dumbbell exercises:
1. Kureba kwenguva refu kumitambo ye dumbbell kunogona kugadzirisa mitsara yemasuru uye kuwedzera kutsungirira kwemisumbu.Kugara uchidzidzira nemadumbbells anorema kunogona kuita tsandanyama kusimba, kusimbisa mhasuru fibers, uye kuwedzera simba retsandanyama.
2. Inogona kushandisa mamhasuru emakumbo epamusoro, chiuno uye tsandanyama dzedumbu.Semuenzaniso, kana uchiita sit-ups, kubata dumbbells nemaoko maviri kumashure kwemutsipa kunogona kuwedzera mutoro wekudzidzira musimba mudumbu;kubata ma dumbbells e lateral kukotama kana kutendeuka maekisesaizi anogona kurovedza mukati uye kunze oblique tsandanyama;kubata dumbbells zvakananga Mapfudzi nemapfupa echifuva zvinogona kushandiswa nekusimudza ruoko mberi uye nechemberi.
3. Inogona kurovedza tsandanyama dzezasi dzemakumbo.Zvakadai sekubata ma dumbbells kuti ukwire kumusoro netsoka imwe, squat uye kusvetuka netsoka mbiri, nezvimwe.
Paunenge uchiunganidza, ndapota isa zvidimbu zvakakura mukati uye zvidimbu zviduku kune imwe kunze imwe neimwe, uye isa nhamba yezvimedu zvedumbbell maererano nezvinodiwa zvekurovedza muviri!Mushure mekunge dumbbell yaiswa, simbisai marimu maviri uye wozoishandisa