Nkhani

1, Ndikofunikira kutentha bwino

Mukamagwiritsa ntchito ma dumbbells kuti mukhale olimba, ziyenera kudziwidwa kuti kutentha kokwanira musanayambe kuchita masewera olimbitsa thupi, kuphatikizapo mphindi 5 mpaka 10 za maphunziro a aerobic ndi kutambasula minofu ikuluikulu ya thupi.

2, Zochitazo ndizokhazikika komanso sizithamanga

Osasuntha kwambiri, makamaka kukhazikika kwa m'chiuno ndi pamimba ndikofunikira kwambiri, kusuntha kophunzitsira kupewa chimodzi, thupi lonse loyenera ndilofunika kwambiri, kuwonjezera pa kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake, ngakhale kuti sichoncho. zovuta, koma ziyenera kukhala muyezo.

3, kuvulala kolakwika kwa kaimidwe

Ngati sizili m'malo, zikhoza kuphunzitsa minofu yolakwika.Chigongono chikapindika pang'ono, ngati kaimidwe kolakwika, ndikosavuta kuvulaza.Pambuyo pa masewera olimbitsa thupi, khalani omasuka, zomwe zimathandizira kukula kwa mizere yayitali ndikuwongolera minofu.

4, Kupumira bata malamulo

Chisamaliro chiyenera kuperekedwa ku njira yopumira, nthawi zambiri kunyamula pachifuwa kapena m'mwamba pokoka mpweya, kutsitsa kapena kugwa potulutsa mpweya.M’mawu osavuta, amatuluka pamene mukuchita khama, ndipo ngati n’koyenera, mukhoza kupanga mawu olimbikitsa nyonga yanu.

5, Sankhani ma dumbbells oyenera

Musanagwiritse ntchito dumbbell olimba, kusankha khalidwe la dumbbells awo, cholinga cha masewera olimbitsa thupi ndi kuwonjezera minofu, kusankha bwino 65% -85% katundu dumbbells.

Zindikirani: ngati nthawi iliyonse akhoza kukweza katundu ndi 10 makilogalamu, muyenera kusankha kulemera kwa 5 mpaka 8 makilogalamu dumbbell thupi.

6. Nthawi ndi nthawi yoyeserera

Phunzirani magulu 5-8, gulu lililonse lichitepo nthawi 6-12, liwiro la zochita sikuyenera kukhala lothamanga, gulu lililonse limatenga mphindi 2-3.Katundu wambiri kapena wocheperako, nthawi yayitali kapena yochepa kwambiri, zotsatira zake sizingakhale zabwino.

7, Osachulukitsa mwakhungu

Osati kuti kutsata liwiro kuwonda kusankha heavyweight dumbbell, kudziwa kuti zotsatira za kuwonda si wolingana kulemera kwa dumbbell!Zomwe zimakuyenererani ndizabwino kwambiri.


Nthawi yotumiza: Mar-15-2022
Lembani uthenga wanu apa ndikutumiza kwa ife