Kune akawanda maekisesaizi ekuita kuti mapeturu edu akure uye haifanire kungova chete nemabhawa. Kana iwe uchida kudzidzisa uine yakati wandei yakazara yakazara dhairekisheni yekufamba uye nechinangwa chepamusoro, dumbbells inogona kuve shamwari yakanaka. Nzira yechinyakare yekuvandudza chifuva chedu yagara iri bhenji yekudhinda. Izvi hazvireve kuti isu hatigone kuzviita nema dumbbells uye zvinowedzera kwedu mhasuru mashoma kuwana. Kune mhando dzakasiyana dze dumbbell chipfuva kurovedza muviri iyo inogona kupa kukurudzira kwakaringana kwechizvarwa chemasuru matsva.
Naizvozvo, isu tiri kuzotsaurira ichi chinyorwa kukuudza iwe kuti ndeapi akanakisa echifuva kurovedza ane dumbbells kusimudzira mhasuru mashoma kuwana.
Calorie zvasara
Sezvo ini ndichigara ndichitaura muzvinyorwa zvese zvine chekuita nekuwandisa kwemhasuru, chinhu chekutanga chatinofanira kufunga nezvacho simba redu mukudya. Mumuviri wedu unonzwisisa zvinokurudzira uye chizvarwa chetsva yemhasuru iri simba rinodhura kwazvo kumuviri. Naizvozvo, hatisi kuzogadzira tsandanyama nyowani nyowani kana tisina simba rekusara kwenguva yakareba. Kuti tiwane simba rakawandisa tinoda kudya macalorie muhupenyu hwedu hwezuva nezuva kupfuura hwatinoshandisa.
Kuva koriori inowedzera kupfuura izvo zvinopedzwa inozivikanwa nezita rekuti caloric surplus. Simba redu rinodikanwa rekuchengetedza huremu rakakamurwa kuita kwedu metabolic mari yatinoshandisa kuwedzera kune chiitiko chemuviri chisina kubatana nezviitwa zvekurovedza muviri. Kune izvi isu tinofanirwa kuwedzera chiitiko chemuviri chatinoita panguva yekudzidziswa uremu uye kana tichiita cardio. Iwo macalorie atinowana ndiko kudya kwatinofanira kushandisa kuchengetedza huremu. Kana tichida kuwana mhasuru isu tinofanirwa kuwedzera yakati cal ne 300-500 kcal, zvinoenderana nechinangwa chedu uye nezinga redu.
Vatangi vemujimu vanogona kuwedzera koriori renji zvishoma zvishoma sezvo vaine yakawanda purofiti margin. Kune rimwe divi, apo patinove nekuwedzera kumberi uye hunyanzvi mune yekurovedza muviri, isu tinofanirwa kuve vanochengetedza zvakanyanya neiyi simba inowedzera. Muchidimbu, koriori inowedzera inodiwa kuti ikwanise kukura pectoral yedu. Izvo hazvina basa kuti mangani maekisesaizi atinoita, izvo Kana isu tisiri mune yakasara caloric, isu hatizogadzi kuburitsa mhasuru.
Dumbbell chipfuva kurovedza muviri
Zvese zvakataurwa nezve macalorie, isu tinogona ikozvino kutarisa pane izvo zvakanakisa zvipfuva kurovedza nema dumbbells. Sezvatakambotaura pakutanga kwechinyorwa, bhenji yekudhinda ndiyo yechinyakare zvikuru yekukura yedu pectoral. Dumbbells inogona zvakare kuve vabatsiri vakanaka, kunyanya kana isu tichiziva maitiro ekurovedza muviri zvakanaka uye tiine mutoro wakakwana kuti chipfuva chikurudziro chakanaka.
Ngatione kuti ndeapi akanakisa epfupa ekurovedza ane dumbbells:
Dumbbell bhenji muchina
Tinoda bhenji patinogona kuzviisa pasi. Kuti tibate madhibheri tinopfugama nemabvi uye takatwasuka musana kuti tirege kuzvikuvadza kana mabhero ane huremu hwakakwana. Isu hatigare pabhenji uye tinotsigira mabhero epamabvi. Nekusundidzira kudiki isu tinotumira iwo ekunyepedzera kuchipfuva chedu kubva pamabvi isu takarara pabhenji. Isu tinofanirwa kudzoreredza iyo scapulae kana isu tangotsigira pfumo pabhenji. Nenzira iyi, haingotibatsire chete kudzivirira mapfudzi edu, asiwo isu tinosimudza chipfuva kufambisa basa nekusimudzira kuunganidzwa kwepectoral mhasuru fibers.
Isu tinobata iyo dumbbells neyakajairika kubata uye kusimudza iyo dumbbells tichiita chokwadi chekuti iwo scapulae achiri kudzoserwa uye tsoka dzakatsetseka pasi. Rangarira kuti kuburuka kweanodzorwa zvakanyanya kudzivirira kukuvara.
Dumbbell kuvhura
Iwo ndiwo akavhurwa echinyakare ane dumbbells anotendera iyo yepakati-chipfu nzvimbo kuti ishandiswe zvishoma zvishoma. Inowanzo shandiswa pamapuleti neiyo yakasarudzika crossover. Kuti tiite izvi tinofanira kuva nebhangi. Isu tinotora zvimisikidzo nenzira imwecheteyo sebhenji yekudhinda uye tinorara pasi nemagaro edu akatsigirwa zvakanaka pabhenji nemakumbo edu pasi. Nenzira iyi, tinobvumira musana kuve neakasikwa lumbar arch pasina kuyedza kuivhara. Ramba uchifunga kuti kune urwu rudzi rwekurovedza muviri iwe unofanirwa kutora yakaderera huremu dumbbells.
Kubva pachinzvimbo ichi tinotambanudza maoko edu pamusoro pedu pakukwirira kwepectorals uye nekusarerekera kubata. Uku kubata kwakatarisana nezvanza zvemaoko. Isu tinodzosera scapulae uye tinoburitsa chipfuva chedu, isu tinovhura uye tinodzikisa maoko edu paside pasina kumbobvira watambanudza zvakakwana. Nenzira iyi, isu tinofanirwa kuziva kuti gokora rinofanira kugara riine kakumhanya zvishoma. Kuti tidzokere kumusoro tinofema uye tinodzokera kunzvimbo yekutanga.
Dumbbell Chest Exercises: Kuramba Press
Neichi chiitiko tinogona kusimbisa chikamu chepazasi chepectoralis chikuru. Usavhiringidzika, sezvo chikamu chepasi chepectoral chisipo. Nekudaro, kune zvimwe zvidzidzo zvinoti kuderera kwemuchina inopa kukurudzira kwakanaka kune iyo yemukati chikamu. Zvinogona kuva mhedzisiro yekumhanya seizvi isu tiri vatangi vekutanga. Tichada bhenji rinogona kutsenderedzwa uye rine rutsigiro nerutsigiro rwemakumbo. Nekuda kweizvi, tinogona kurara nemakumbo edu akatsigirwa zvakanaka uye nemusoro wedu munzvimbo yakaderera kwazvo. Nezvo isu hatina njodzi yekutsvedza.
Isu tinotora zvimisipiresi nekubata kwakatwasuka pakukwirira kwechipfuva chedu uye maoko akatambanudzwa asina kukiya zvakakwana magokora. Kuitwa kwekurovedza muviri kwakafanana neyakajairika dumbbell yekudhinda. Iko kunakirwa kwerudzi urwu rwechifuva kurovedza nema dumbbells pamusoro pebarbbell yeiyi ndeyekuti isu tinowedzera huwandu hwekufamba, saka tinosimudzira akasiyana mhasuru tambo. Zvimwe zvidzidzo zvinoratidza kuti mhando iyi yechiitwa inoratidzwa zvakanyanya kana chinangwa chedu chiri chengwaru chete. Kunyangwe hazvo zviwanzo mumhasuru zvakaenzana zvakanyanya uye zvakatokwirira mumabarbell mazoezi, nekuti mamwe makirosi anogona kubatwa.
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezve akanakisa echifuva kurovedza ane dumbbells.