Tora dumbbells mamiriro aigadzire: nekutsvaga kuti curl they

Nei tichiita pamwe dumbbells? mubvunzo Serious. Pfungwa yacho curl they hakusi nevakawanda zvikuru. Izvi imhaka yokuti chete Zviidzo sungisa tsandanyama ari maoko, musana uye chipfuva. Mukirasi imwe kugwinya uremu kuitwa kazhinji kureva muchiuno uye muhudyu. Zvisinei, tinoyeuka kuti shure uye mapfudzi zvikuru kukosha hwokuponesa. Izvi mhando maekisesaizi zvinofanira kuitwa kuchengetedza utano.

Rovedza papfudzi rokutanga

Fudzi rotator Tsandanyama-dzinonzi rotators. Kudziridza navo kudaro. Tora nzvimbo norutivi rwake rworuboshwe. Kuruboshwe riri pasi musoro wangu. The rworudyi-ruoko atore dumbbell. Mabvi hwakakungwa. Achizviendesa rworudyi kugokora kurutivi kurudyi pamakona. Palm rakatarisa pasi. Kudzvinyirira chewaini, asi kwete shure. Zvino adzorere ruoko panguva kugokora, kusvikira zvipfundo zvomunwe ako haazooni panguva pasirin'i. Zvishoma nezvishoma sungisa kuna rwake. Itai curl they nekutsvaga 8-12 nguva. Isa pamusoro uye kushandura maoko.

Rovedza wechipiri - mahi muruoko

Ugare nechigaro, tsoka zvakasimba pasi, Vanokunga mabvi ako, kudzikisa maoko ako zvakasununguka. Dumbbells Chokwadi, unofanira pakarepo kutora.

Zvino, simudza ruoko rwako uye kupararira yakarurama maoko, kunzwa mashizha wekuita. Above fudzi nokukwirira maoko simbisai uye atsaudzire pamaoko. Zvishoma nezvishoma yakaderera. Dzokorora vakadaro nekutsvaga kuti curl they 8-12 nguva. Chiitwa ichi zvinosimbisa yokumusoro shure uye pamapfudzi.

Rovedza wechitatu - vachishandisa kutenderera ane mafungiro

Akatasva cheya, dzakaonda mberi zvakasimba kusvikira pamabvi kubata pachipfuva. Maoko dumbbells panguva akadonha pasi, bhurasho kumashure. Vanokunga emaoko enyu uye vachasimudza kuitira kuti vari mapfudzi, zvipfundo zvomunwe apo achitarisa pasi.

Batanidza uye kudzikisa chipande uye kutsausa hwakakungwa panguva emaoko, kusvikira zvipfundo zvomunwe wako asingadi kutarira mberi. Vhura ruoko anodonha navo pasi. Ruramisa maoko enyu.

Izvi zvichaita simbisa yokumusoro shure, necheshure pamafudzi.

Rovedza wechina, chipfuva tsandanyama

Ruramisa. Tora mumwe ruoko pamusoro dumbbell. Muvakweve (nezvanza kumusoro) mberi. Kudhonza maoko ake kuna pamafudzi ake, rerekai navo panguva emaoko. Vanofanira kunge vari chinjikira chinzvimbo. Chiitwa ichi anovandudza tsandanyama pechipfuva uye musana. Kudzokorora curl they nekutsvaga 8 nguva.

Rovedza yechishanu - "chigero"

Ruramisa kumusoro, netsoka dzako papfudzi-upamhi kunze. In mumwe ruoko kupfeka dumbbell. Tambanudzai maoko enyu mberi panguva muchipfuva pamwero. Teverai sangano, akafanana "chigero". Kuekisesaiza anovandudza uye anosimbisa tsandanyama pechipfuva nzvimbo. Kuita kuramba vachisimudza dumbbells kuti biceps ka12.

Exercise Six - the dumbbell shure musoro wako

Gara uri chair. Feet wakaiswa, sezvaunoona zvakakodzera. The shure inofanira kuva ngaatarire. Simudza imwe dumbbell pamusoro musoro wako. Emaoko Bend. Zvadaro, kure sezvinobvira, anononoka fambisa crank maoko shure musoro wake. Mushure kudzokera pokutangira chinzvimbo. Kuekisesaiza anovandudza uye anosimbisa tsandanyama pechipfuva. Dzokorora 10 nguva.

At basa pamwe dumbbells zvaunofanira kufunga zvinhu zvitatu:

1. Weight dumbbells. Heavy waigona pfungwa ruoko one biceps avo chete vanoda kuvaka kwetsandanyama rimwe ruoko yoga. Kureva, zvakakosha muviri makono. Ndichida kusimbisa tsandanyama uye kupisa mafuta zvinodiwa gantelki chiedza, hapana kunorema kupfuura paundi.
2. Kuwanda repetitions. The kuzvitonga nyore: kashoma kurema dumbbell, zvikuru kuramba kupota vanoda biceps. Asi zvakare kwete kusvikira vaneta.
3. Kuwanda mharidzo. Chete muviri vatambi kuita kakawanda. nguva ava inonzi Nzira. Asi nokuda pautano yakakwana kuita mumwe muviri wakaiswa kamwe chete.

Izvi nekutsvaga kuti curl they anoitwa chero nguva yezuva kana usiku, asi kwete pamberi kudya kana kurara.