Apo patinoenda kunzvimbo yekurovedza yatinodzidzisa kumba tinofanirwa kushandisa zvimisikidzo kuti tikwanise kuita kuzara kwese. Kudzidziswa kwemhando iyi kunotipa zvimwe zvakanakira sekusiyana kwezviitwa. Uye kune akawanda dumbbell kurovedza muviri Ivo vanoshandawo seyakajeka kubva kune yehupfumi maonero ekuona. Kutenga zvidhoma zvekudzidzisa kumba zvakachipa. Kune mabhenefiti akasiyana ekumisikidza dumbbell kurovedza muviri vhiki rega.
Muchikamu chino tichaenda kukuudza zvese zvaunoda kuti uzive nezve dumbbell Exercises uye maitiro ekuzvigovera mune zvechinyakare.
Zvakanakira dumbbell kurovedza muviri
Ramba uchifunga kuti dumbbells inopa kukuru kuchinjika kana ichienzaniswa nekudzidziswa neOlympic mabara kana michina. Kana tiri kumba, hatizove nenzvimbo kana mari iripo yekutenga mhando yemuchina. Chimwe chezvinhu zvakakosha zve dumbbell Exercises ndeyekuti kubatsira kuvandudza kuparara kwemhasuru. Izvi zvinowanzoitika kune vanhu vazhinji. Tsandanyama dzinokura nekukurumidza kupfuura dzimwe uye dzinofanirwa kudzidziswa unilaterally kubhadhara uku kusaenzana. Nenzira iyi, inobvumidza kuenzanisa kuenzana kwemuviri, zvinova zvinhu zvakakosha zvemuviri aesthetics.
Imwe mukana unonakidza unogona kutorwa kubva kune dumbbell kurovedza ndeyekuti inotibvumidza isu kuti tiwedzere uye nekuvandudza kwedu kuwanda kwekufamba. Zvichienderana nerudzi rwechiitwa chekurovedza muviri chatiri kuita, iko kusimbisa kwatinoda kupa kune yakaratidza mhasuru boka rinogona kuita yakakura mhasuru activation Kune zvimwe zvidzidzo zvinotsigira kurovedza muviri, bhenji rinodhinda pamberi peye nyowani dumbbell, kune kumwe kushanda kukuru kwepectoralis kwakakura kana iko kurovedza nema dumbbells kuchiitwa. Izvi zvinodaro nekuti huwandu hwekufamba hukuru uye mhasuru dzinoshanda unilaterally kutsiva iko kuedza.
Kana isu tikashanda iwo maekisesaizi nedumbbells isu tinoda yakakura mhasuru activation kuti tikwanise kutora iyo tambo. Kana isu tikashandisa zvimisikidzo isu tinopa kutarisa kwakanyanya kune iro boka remhasuru uye, nekudaro, kuunganidzwa kukuru kwemhasuru yemasipirosi iyo inoshandura kusvika padanho hombe rehypertrophy.
Zvimwe zvakanaka izvo dumbbell Exercise inogona kuve nazvo ndeyekuti ivo vanonyanya kushanda. Dumbbells zvishandiso zvisingatore nzvimbo yakawanda uye ivo vanogona kutora ese ari maviri akavhurika uye akavharwa nzvimbo. Inogona zvakare kutipa isu chengetedzo huru kana tikachienzanisa nemabhawa. Iwo madhibheri anotakura zvishoma kumashure kupfuura mabara.
Zvinonyanya kukosha
Chimwe chezvinhu zvakakosha zvekudzidzira mune zvese ndechekuti vanhu vazhinji vanoenda kukundikana kwemhasuru. Mune ino kesi, kana isu tikarovedza ne dumbbells uye isu tinosvika mukukundikana kwemhasuru kana kurasikirwa nereji yedu, zvakachengeteka zvakanyanya kudonhedza mabhero kupfuura bhero. Izvi zvinotibatsira kuti tikwanise kudzidzisa nerusununguko rwakazara pasina chikonzero chekuti ivo vave padyo nesu izvo zvinogona kutibatsira kana tikakundikana.
Chikamu chakakura chemitambo yakawanda yekubatana inoda kuti yedu yepakati igadzikane uye chinhu chakakosha kwazvo kumitambo yekumhanya. Iwe unogona kushanda akasiyana mafambiro nema dumbbells uye ese mhasuru mapoka.
Dhizaini yedumbbell yekurovedza muviri
Tichaona kuti chirongwa chekudzidzisa chakagadzirirwa sei kutanga akateedzana ezvidzidzo zvinotibatsira kuwana mhasuru uremu nemaitiro akasiyana-siyana ekufambisa. Kana isu tikawana nyanzvi iyo inogona kutipa zano uye kuongorora zvido zvedu, tinoona kuti chirongwa chakapfava chekudzidzisa chinogona kugadzirwa. Nyanzvi iri mukutarisira kuona kuti ndeipi iyo yakanakisa sarudzo paunenge uchiisa nguva yedu zvikamu.
Pfungwa yekutanga yatinofanira kuongorora ichave iri chinangwa. Chirongwa chakatarwa chemunhu mumwe chingasave chakakwanira vamwe. Ndokunge, isu tinofanira kusarudzira maitiro ekurovedza muviri kunyangwe akagadzirwa ne dumbbell Exercises Zvichienderana nechinangwa chatinacho, tinofanirwa kusimbisa mbiru dzakakosha dzekudzidzira dzakadai sehoriyamu, kusimba uye kuwanda. Izvi ndizvo iwo iwo musimboti misimboti yekudzidzira uye inofanirwa kushandiswa kune chero mhando yemuitiro.
Mushure meizvozvo, tichaita sarudzo yemitambo yeaya mapoka emhasuru atinoda kudzidzisa kubva kune iwo mafambiro mafambiro atinonzwa kugadzikana nawo uye tinokwanisa kutora zvirinani tsandanyama. Isu tinotanga kubva kune iwo maexercise ayo anotipa isu zviri nani manzwiro. Kana isu tikarovedza neakakomberedzwa tinogona kuita akawanda akasiyana-akabatanidzwa maitiro. Izvi zvinogona kukamurwa kuita zviitwa zvemuviri wepamusoro nemuviri wezasi.
Unyanzvi mukurovedza hwaive hwakakosha uye hwakakosha basa kana uchidzidziswa, kunyangwe pamusoro pemisimboti yekudzidzira. Hazvibatsiri kumisikidza yakakwana yekudzidzira vhoriyamu, kusimba uye kuwanda kana isu tisingazive kana kuita hunyanzvi mushe mune maekisesaizi.
Kurovedza kuwana mhasuru
Chimwe chezvinhu zvinonyanya kutsvaga tarisiro ndeye hypertrophy. Nekudaro, iwe haufanire kutarisisa zvakanyanya maitiro ekudzidzira, asi chikafu. Kuti tiwane mhasuru uremu tinofanirwa kuramba tiri mune yakawandisa yecalori mukudya nenzira yakasimba munguva. Iyo ndiyo inoita kuti tiwedzere uremu isu tichiwana mhasuru uye mamwe mafuta. Iwo mashoma kwazvo mapurogiramu ekudzidzisa anomisikidza izvo zviyero kana kudzokorora zvavari mazviri, kana chii chiri chakanyanya huwandu hwerovedzo vhoriyamu iyo inodikanwa kutanga kuvandudza kugadzirisa kwedu.
Mimwe mirawo yakakosha yekutevera:
- Nhamba yekudzokorora: isu tinofanirwa kuzviisa isu mune yakawanda yekudzokorora inoenda pakati pe6-20. Ramba uchifunga kuti mune yega yega akateedzana iwe unofanirwa kusvika zvino kusimba padyo nemhasuru kutadza.
- Kudzidzisa vhoriyamu: zvakasarudzika. Nekudaro, sainzi yakawanda kana shoma inoraira avhareji ye10-20 aaa akateedzana boka remhasuru pasvondo.
- Iyo frequency: inoenderana nenhamba yenguva boka remhasuru iri chidzidzo. Frequency mbiri ndiyo yakanyanya kunaka kupatsanura zviri nani vhoriyamu yekudzidzira uye kudzora kuneta.
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezve dumbbell Exercise uye nezvose zvayakanakira.