Nkhani

Ndikofunikira kuti mphamvu yoyambira yophunzitsira ikhale 5-7.5 kg ya biceps.Ngati ma triceps apangidwa ndi ma dumbbells, ndi 2.5-5 kg ​​ndi dzanja limodzi ndi 10 kg pamapewa.Choncho, poganizira kuti poyamba kugula awiri dumbbells ndi mwadzina 30 makilogalamu (kwenikweni kuposa 20 kg).Ngati mukulimbikira maphunziro.Pambuyo pa miyezi itatu, kulemera kumeneku kuli bwino kwa inu, brachii awiri ndi brachio atatu.Koma mapewa sali okwanira.Patatha miyezi isanu ndi umodzi, Brachio sanathenso.Panthawiyo, zidzakula moyenerera malinga ndi mmene thupi la munthu lilili.Ndikupangira kuti mugule ma dumbbells okhala ndi kulemera mwadzina kwa 50 kg, kuphatikiza ma dumbbells awiri amunthu 5 kg.Izi ndi zokwanira kuti muzichita masewera olimbitsa thupi kwa chaka chimodzi.Zinthu ziloleza.Pogula barbell bar, Olympic bar idzakhala yabwinoko ndipo idzatenga nthawi yaitali.

Chinthu china chimene ndikufuna kunena ndi.Mufunika ma reps okwanira ndi seti zokwanira kuti mugwiritse ntchito minofu yanu.Simufunikanso kutopa ndi mpweya umodzi, ngakhale mutamaliza.Chitani mayendedwe osiyanasiyana ndi zolemera zosiyanasiyana mobwerezabwereza.Ndipo simufunika zolemera kwambiri kuti muzichita masewera olimbitsa thupi, kotero simufunika ma dumbbells olemera kwambiri kapena ma barbell.

Zambiri:
Njira yochitira masewera olimbitsa thupi ndi njira zolimbitsa thupi zomwe zimamalizidwa ndi zida za dumbbell.Ikhoza kukwaniritsa cholinga chopeza minofu kwa anthu owonda, kuchepetsa mafuta kwa anthu olemera komanso kupanga.Magawo osiyanasiyana olimbitsa thupi komanso zolinga zolimbitsa thupi zimakhala ndi njira zosiyanasiyana zochitira masewera olimbitsa thupi ma dumbbells.

Mfundo zoyambira zolimbitsa thupi:
1. Kuti anthu owonda apeze minofu, ndiyenera kuchita masewera olimbitsa thupi a dumbbell okhala ndi kulemera kolemera komanso ma reps ochepa.
2. Kuchepetsa mafuta ndikoyenera kuchita masewera olimbitsa thupi a dumbbell ndi zolemera zazing'ono komanso kangapo.
3. Pofuna kupanga mapangidwe, ndizoyenera kuchita masewera olimbitsa thupi ndi ma dumbbells apakati.