Exercises vane dumbbells vakadzi uye vanhu

Sokunge hauna kuedza kuderedza uremu, kuti yakanaka mufananidzo yavo zvokudya mumwe chete murege kuwana. Nokuti akakwana tarirai, unofanira kodzero mubatanidzwa uremu, mafuta uye tsandanyama. Nokuda zvokudya kunogona kuderedza mafuta layer asi kuti tsandanyama kuitira kubatsira muviri pamwe dumbbells. Mukuwedzera, ivo kunokuponesa kubva mamwe macalorie, kuvandudza zvakanaka uye normalize muviri. Asi vari kuramba tiine tsandanyama matauriro, kubatsira kumisa kuchinja zera-ukama.

Constant uremu kurovedza kunobatsira kusimbisa mapfupa uye kudzivirira osteoporosis, yekuzvidzivirira kenza zvirwere nomuzongoza. Unogona vatevedzere muviri wako uchishandisa dumbbells, achiita dzinongoitika kufamba pasina kukanganisa pakona kuti vachishandisa kutenderera mapfundo tsandanyama yacho amplitude. Somugumisiro dziripo simba akawana uye chikuru uye ebetsero tsandanyama. Exercises vane dumbbells vane dzakasiyana chaizvo uye zvakagadzirirwa anenge ose tsandanyama mumuviri. In zvachose pane zvakasiyana muviri anopfuura mazana maviri, asi kuitira kuti urambe kuti kusarudza zvakakwana chete maviri wavo.

Training zvinofanira akatanga, chete nguva iyi kudzidzisa pre-basa, kureva, unofanira kutanga kuita rokudzorera muviri, uye chete ipapo anozodzidza dumbbells. Pakutanga avimbiswa pamwe dumbbells vanoda katatu pavhiki, unogona kuwedzera kusvika 4-5 nguva kwemaminitsi 30-40. Exercises vane dumbbells kubatsira zvinobudirira zvakakwana kusika chakanaka chimiro. Haufaniri kunetseka kuti ichi zvakare kuchawedzera tsandanyama: zvechadenga munhukadzi muviri physiology haazobvumiri kuti izvi zviitike. Mukupesana, zviitwa izvi kubatsira kuderedza muviri mafuta, unopfuta macalorie uye kuwedzera tsandanyama matauriro.

Panguva iyoyowo muviri akaora kubvisa maawa Kurovedzwa 400 kcal. Sport anopa chivezwa hadzi mufananidzo wakanaka, kunyanya chipfuva uye maoko, vachikwidziridza manzwiro uye kuwedzera nokuzviremekedza.

Exercise pamwe zviyero kuvakadzi dzinobva vashoma zvinokosha.

1. First kuita zviitwa akamiswa, shure yakananga, maoko papfudzi-upamhi kunze. Maoko dumbbells vanofanira majana pamusoro exhale vachasimudza kuti fudzi pamwero uye kunonoka ane mumasekonzi shoma panzvimbo ino, mugodzoka kune kutanga nzvimbo rinoitwa mweya. Dzokorora 10 nguva imwe neimwe ruoko.

2. Zvino, akamira makumbo zvishoma hwakakungwa kubatirira maoko aine dumbbell nechepasi uye dzakaonda mberi kune ake dangling maoko, pasina vakafugama panguva iyoyowo shure. Dzokera kusamuendesa kwenguva masekondi mashoma maoko ake kuti chipfuva chake uye avaite, ndichimuka pamusoro tiptoe. All vachidzokorora 15 nguva.

3. Kuvimba mberi richikwidibira maoko ake dumbbells pasi, utore gumbo shure uye vakasimudza. Dumbbells tora muruoko kutungamirira maoko ake, kumbomira panzvimbo ino nokuda masekonzi mashoma. Exercise kuita ka15. Zvadaro kushandura gumbo uye zvakafanana inodzokororwa 15 nguva.

4. akazendamira neruoko rumwe musana wake cheya, mumwe dumbbell pamusoro exhale kuunza muchipfuva chake, Achimushandisa muchibatirira sezvinobvira. Dzokorora Bato rimwe nerimwe 10 nguva. Zvadaro ita saizvozvo rumwe ruoko.

zviitwa vose dumbbells kuvakadzi yaifanira pasina chinhu kamwe kufamba sezvo kumeso sezvinobvira. Classes vari chero zvivako vanofanira kuitwa nguva dzose kufadza pfungwa. Kudiwa pashure mitoro kupa muviri zororo pazuva rakatevera. zvivako vakadaro contraindicated, vakadzi vane cheBP.

Exercises pamwe dumbbells varume mabasa, vachiona imwe urongwa: kutanga tsandanyama ari honokono extensor uye flexor, uye ipapo tsandanyama pakati pamafudzi bhanhire, zvino mutumbi, mhuru tsandanyama wokudhinda. With zvose zviitwa kuti vanhu vanofanira kuva simba guru mutoro pamusoro mapoka tsandanyama zvakasiyana. Kana mutoro hazvikwani, ipapo zvakafanira kudzidza zviitwa pamwe masimbi.