Maitirwo squats pamwe dumbbells

Squats pamwe dumbbells vane mumuviri mutoro pamusoro tsandanyama ari makumbo uye maoko, ibvi nemarunda. Izvi anovandudza zvinonyatsorehwa Kufambisa nemafambiro. The kunzwisisa kurovedza izvi kubva pakushandisa shamhu yakasiyana chete nzvimbo weighting pamafudzi. Asi ane barbell sangano kungava kuchengeteka. squat dumbbells - a manyoro pane kushandisa zviyereso. Dumbbells ndivo kupfuura nyore musiyano pakati vanokodzera here kuti uvake tsandanyama panzvimbo dzapasi muviri. kurovedza kwakadaro kunogona kuita zvinenge vakundi zvose, pasinei mwero gadziriro.

squats vane dumbbells unyanzvi kunosanganisira kushandisa dumbbells maviri. Vanogona muruoko avo nechepasi, panguva mapfudzi akasimuka panguva squat. Zvinokurudzirwa haana kuisa dumbbells pasi, uye padanho kubata maoko - pachigadziko chemwenje kana pabhenji. mutoro pamberi anofanira kuva yakatwasuka, makumbo vakapararira papfudzi-upamhi oga, zvigunwe kupinza ruoko, inotsika hadzina wakarambwa pasi pemvura. Tora dumbbells uye zvishoma nezvishoma wakarerekera namabvi ako ane sandara shure kusvikira pazvidya zvinofanana pasi. Zvino unofanira kutwasanudza kumusoro nesimba. Kana achiita pachiitwa ichi zvakafanira kuchengeta shins kutwasuka uye mabvi - ngaatarire, wakarerekera maoko enyu (kana unbend kana dumbbells hwakakungwa maoko). Mudzidzisi chidobi ichi, kuomesa muviri anogona kuwedzera amplitude. Dumbbells ashaye maoko vanogona kubata paburiro, uye mune hwakakungwa maoko - ruramisa kumusoro. Just akabvumira kubvisa zvitsitsinho kure pasi (sock ichiwedzera madhigirii 45) apo muAtlantic parutivi pamakumbo. Bvumidzwa kuti zvishomanana mberi rakaonda muviri.

Squats vane dumbbells iguru muviri vapore pashure kukuvara, uyewo panguva kutanga kwekupwanyiwa kukura tsandanyama ari maoko nemakumbo. Ichava kubatsira uye vanotsvaka kukanda kure yokufutisa.

Deep squats angatidzvinyirira tsandanyama ari magaro, muchiuno, dzakatendereka nemhuru. Zvinosanganisira ari achideredza chinzvimbo muhudyu pazasi uriri pamwero dzakafanana. Kana achiita pachiitwa ichi inofanira zvikuru kuisa makumbo uye simba kufamba Mabvi vachida kubata tibia necheseri pemvura pazvidya. Mushure muzvirongwa shoma mutoro anogona ngazviwedzerwe nokushandisa dumbbells maviri. Nokuti siyana, unogona kushandisa dumbbell kuti mwero zvakaoma kwazvo, vachibatirira noruoko rumwe pakati. Exercises anoteererwa mune mutinhimira kubva inhalation - squat panguva nedzinovengwa - kuswatura.

Front squats anoteererwa tiine dumbbell uye barbell pachipfuva chake. Rod ane zvakawanda uremu nokuti mutoro zvakadaro, unofanira kutanga kusimbisa abdominal tsandanyama uye tikarega shure. Panguva gumbo zviitwa vanoiswa papfudzi-kufara kunze, mumwe dumbbell kana barbell runonditsikirira zvakasimba vakayambukira maoko pamberi pa papfudzi pamwero. Zara kunonoka squat pamwe sandara shure kusvikira pakona pakati pemhuru, pazvidya uye rwemberi mugove kunova duku pane madhigirii 90. Panyaya iyi, musoro iri rakaitirwa yakananga uye chitsitsinho haasi kure pasi. Mushure rezasi squat pfungwa rinoitwa ne zvishoma kumbomira uye tsandanyama makakatanwa vabudiswa repamusoro casing.