Ndiyenera kugwiritsa ntchito ma dumbbells olemera ati? -Hongxing

Hongxing ndi kampani yokhazikika pakupanga zida zolimbitsa thupi. Ngati mukufuna kugula zida zochitira masewera olimbitsa thupi panja, mutha kupita patsambali:https://www.bmyfitness.com/

Kuyenda pa Dumbbell Maze: Kusankha Kulemera Koyenera Pazolinga Zanu Zolimbitsa Thupi

M'malo ophunzitsira mphamvu ndi kulimbitsa thupi, ma dumbbells amaima ngati zida zosunthika zomwe zingagwiritsidwe ntchito kutsata magulu osiyanasiyana a minofu ndikukwaniritsa zolinga zosiyanasiyana zolimbitsa thupi. Komabe, kusankha kulemera koyenera kwa ma dumbbells anu kungakhale ntchito yovuta, makamaka kwa oyamba kumene kapena omwe akubwerera ku masewera olimbitsa thupi pambuyo popuma. Nkhaniyi ikufuna kukupatsani zidziwitso pakusankha kulemera koyenera kwa dumbbell kutengera mulingo wanu wolimbitsa thupi, zolinga zanu, komanso machitidwe olimbitsa thupi.

Kumvetsetsa Mulingo Wanu Wolimbitsa Thupi

Musanasankhema dumbbells, ndikofunikira kuti muwone ngati muli olimba. Izi zitha kuchitika poganizira mphamvu zanu zonse, luso lanu lophunzitsira mphamvu, ndi zofooka zilizonse zomwe mungakhale nazo. Kwa oyamba kumene, kuyambira ndi zolemera zopepuka zimalimbikitsidwa kuti zitheke kupanga mawonekedwe oyenera ndikupewa kuvulala.

Kukhazikitsa Zolinga Zolimbitsa Thupi

Zolinga zanu zolimbitsa thupi zimakhala ndi gawo lalikulu pakusankha kulemera kwa dumbbell. Ngati cholinga chanu chachikulu ndi kukula kwa minofu, mudzafunika kugwiritsa ntchito zolemera kwambiri zomwe zimatsutsa minofu yanu ndikulimbikitsa kukula. Mosiyana ndi zimenezi, ngati cholinga chanu ndi kupirira kapena toning, zolemera zopepuka zingakhale zoyenera kwambiri.

Kuganizira Zosankha Zolimbitsa Thupi

Zochita zolimbitsa thupi zomwe mukufuna kuchita ndi ma dumbbells zimakhudzanso kusankha kulemera. Zochita zolimbitsa thupi, monga squats, deadlifts, ndi makina osindikizira mabenchi, nthawi zambiri amaphatikizapo magulu akuluakulu a minofu ndipo amafuna zolemera kwambiri. Zochita zodzipatula, monga ma bicep curls ndi tricep extensions, zimayang'ana kwambiri magulu ang'onoang'ono a minofu ndipo angafunike zolemetsa zopepuka.

Kuyambira ndi Lighter Weights

Monga lamulo, ndi bwino kuti muyambe ndi zolemera zopepuka kuposa momwe mukuganizira kuti mungathe kuzipirira. Izi zimakulolani kuti muyang'ane pa mawonekedwe ndi njira yoyenera, kuchepetsa chiopsezo cha kuvulala ndikuonetsetsa kuti mukuyambitsa minofu yoyenera. Pamene mukupita patsogolo, mukhoza kuwonjezera kulemera kwanu pang'onopang'ono pamene mphamvu zanu ndi kupirira kwanu zikukula.

Kumvetsera Thupi Lanu

Samalirani kwambiri zizindikiro za thupi lanu panthawi yolimbitsa thupi. Ngati mukumva kutopa kapena kupweteka, zikhoza kukhala chizindikiro chakuti kulemera kwake ndi kolemera kwambiri. Zikatero, ndi bwino kuchepetsa kulemera kapena kupuma kuti mupewe kupanikizika ndi kuvulala.

Kufunafuna Malangizo

Ngati simukutsimikiza za kulemera koyenera kwa dumbbell pamlingo wanu wolimbitsa thupi, zolinga zanu, ndi machitidwe olimbitsa thupi, kukaonana ndi mphunzitsi waumwini wovomerezeka kungapereke chitsogozo chofunika kwambiri. Ophunzitsa aumwini amatha kuwunika mphamvu zanu, kuzindikira zolinga zanu, ndikupanga dongosolo lolimbitsa thupi logwirizana ndi zosowa zanu.

Malangizo Owonjezera Ogwiritsa Ntchito Dumbbell

Mukamagwiritsa ntchito ma dumbbells, ndikofunikira kuti mukhale ndi mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi kuti mukhale ogwira mtima komanso kuchepetsa chiopsezo chovulala. Nawa maupangiri ena ogwiritsira ntchito dumbbell:

• Konzekera:Musananyamule ma dumbbell, tenthetsani minofu yanu ndi cardio yopepuka kapena zotambasula kuti mukonzekere kuchita masewera olimbitsa thupi.

• Sungani moyenera:Gwirani ma dumbbells mwamphamvu ndi dzanja losalowerera ndale kuti mupewe kupsinjika ndi kuvulala.

• Yesetsani kulemera kwake:Kwezani ma dumbbells mowongolera, kupewa kusuntha mwadzidzidzi kapena kugwedezeka kwambiri.

• Pumani bwino:Exhale pamene mukuchita mphamvu ndi kupuma pamene mukuchepetsa kulemera kwake.

• Mtima pansi:Pambuyo pochita masewera olimbitsa thupi a dumbbell, khalani pansi ndi ma static stretches kuti mulimbikitse kuchira kwa minofu.

Mapeto

Kusankha kulemera kwa dumbbell ndikofunikira kuti muwongolere masewera olimbitsa thupi, kukwaniritsa zolinga zanu zolimbitsa thupi, komanso kupewa kuvulala. Pomvetsetsa msinkhu wanu wa masewera olimbitsa thupi, kukhazikitsa zolinga zomveka bwino, kulingalira kusankha masewera olimbitsa thupi, kuyambira ndi zolemera zopepuka, kumvetsera thupi lanu, ndi kufunafuna chitsogozo pakufunika, mukhoza kupanga zisankho zanzeru za kusankha kulemera kwa dumbbell ndikuyamba ulendo wolimbitsa thupi wotetezeka komanso wogwira mtima.