Training pamwe dumbbells kumba. musha Workout purogiramu dumbbells

Home Workout pamwe dumbbells unokubvumira kuti yakanaka mufananidzo, pasina rubatsiro pachedu anodzidzisa, uye pasina simulators zvinodhura. Kune dzinokosha zvivako kurovedza varume, vakadzi uye navana. Mutoro dzingasanganisira tsandanyama ari shure, maoko, makumbo, yakaderera muviri. Chinhu chikuru - kusarudza zvakarurama yakatarwa kurovedza uye iwe kubata ose zuva kana maviri.

Tinoita yakaisvonaka maoko, mapfudzi uye shure - kutanga kwoushamwari-up

Nechipiriso kunzwisisa rakagadzirirwa vakadzi. Nokuti kuda chete hwomutambarakede mbatya uye dumbbells achirema 1.5-2 makirogiramu. Kana usina dumbbells, unogona todzitsiva hombodo dzemvura.

Tanga kumusoro pachirongwa. Zvichakubatsira tsandanyama dzako anodziya, uye basa achava zvikuru.

Training pamwe dumbbells kumba kunotanga yokutanga inodziya-up kurovedza. Kutanga chinzvimbo - amire, tsoka kupfuura kuita upamhi akapinza. Vachirembedza maoko kuburikidza mativi achasimudza, batanidza michindwe mweya. On the exhale, kudzikisa maoko ako pasi. Foot vakamira newokuti mumwe. Zvakakwana repetitions mana.

Zviitwa kwoushamwari-up wechipiri kwaizotevera anoteererwa kubva chete pokutangira chinzvimbo. Tanga tikarega musoro wako pasi, uchiteverwa mapfudzi, uye maoko pamabvi ake, kuti hafu-guda. -oma panzvimbo iyi imwe wechipiri, kumashure anofanira yokufeva zvishoma. Fungisisai pokutangira chinzvimbo, kuita muviri ichi 5-7 nguva.

Uyezve tenderera synchronously zvose pamafudzi shure 10 nguva. Uitewo mberi kutenderera kwakadaro 8-10 nguva. Simudza rwenyu rworudyi, asiya ruoko kumusoro, zvishoma nezvishoma kudzikisa navo pasi. Pashure repetitions sere Workout inoguma, uye anotanga musha Workout pamwe dumbbells.

Simple muchiitwa musana, mapfudzi uye maoko

Nhongai imwe dumbbell uye tora pokutangira nzvimbo. Vanokunga maoko ako ari emaoko, makumbo ari mutsetse uyu ndiwo mapendekete vakwanise, tsoka dzakafanana, mabvi zvishoma musana. Back twasu, magaro akasungirirwa.

Simudza dumbbells zvichikwira nedzinovengwa. On the fema, kudzikisa maoko enyu kutanga chinzvimbo, vakafugama panguva emaoko. Chiitwa ichi anonzi zhimom. Tanga itakurwe nawo 5 nguva, zvishoma nezvishoma kuwedzera rinodzokorora 10-15.

Zvino zvinoshamisa mawoko ako dumbbells zvichikwira, exhaling. On the fema zvishoma nezvishoma kudzikisa maoko ako kuti kutanga chinzvimbo.

Ichi uye zvinotevera zviitwa zvinoitwa pamwe chete kwenguva. Kutanga kashanu vavo zvishoma nezvishoma kumamiriro 10-15. Achakuudzai sei kuita kurovedza pamwe dumbbells, mufananidzo. Zvinoratidza sei kumira mubatirire chizenga.

More kurovedza zvakaoma yekudzidzisa yokumusoro muviri

The kutanga nzvimbo muviri akadai makumbo. Maoko dumbbells akadarikira pamwe pamuviri, sezvo imi exhale, muvatakure navo necheparutivi rworwendo 90. On the fema, kudzikisa maoko ako pasi. Tanga pachiitwa ichi zvishoma nezvishoma, ipapo - kaviri sezvo kutsanya.

Kudzidziswa uku pamwe dumbbells kumba zvinogona kuitwa vose vakadzi nevarume. Chokwadi, ivo vanofanira kutora weighting zvikuru uremu. Unogona kushandisa wakagadzirwa, wakaiswa chiduku kutanga uremu. Zvishoma nezvishoma kuwedzera izvozvo.

The kutanga chinzvimbo inotevera muviri kwakafanana kuti ari skier kuburuka mugomo. Makumbo hwakakungwa pamabvi, kuti chiuno iri tilted shure, musana pamwe akarurama, maoko dumbbells vari ashaye. On the exhale, kudhonza ruoko kudzokera mutsara coccyx. On the fema, vadzokere nzvimbo yadzo yepakutanga. Kuita mumwe muviri zvishoma nezvishoma.

Kubatanidza mamwe mapoka mhasuro

Kuramba kurovedza. Dumbbells kumba, uye inotevera muviri richava nyore kuita. Rinotanga kubva chete nzvimbo sezvo yapfuura mumwe. On the exhale, kudhonza ruoko weighting muruoko, fema, tikarega pasi pamberi pake navo, batanidza. In pachiitwa ichi kwete chete mapfudzi, maoko, musana, asi gumbo tsandanyama, magaro wokudhinda.

Zvadaro kutevera tilts mberi kubva chete pokutangira chinzvimbo, achideredza bhurasho ane dumbbell chete pazasi ibvi, uye ipapo vachisimudza navo kusvikira pamagaro pamwero. Unonzwa kuti ichi kugadzikana tsandanyama ari makumbo.

Kusimbisa magaro uye marunda

Kurovedza pamwe zviyero pamba kuchabatsira sungisa zvikamu izvi dzomuviri, nokuti zvikuru kubatwa cellulite.

Twasu, rikaisa tsoka zvishoma akamanikana kupfuura papfudzi upamhi. Maoko dumbbells akadarikira achitevedza muviri. Tora danho dzenyu rokurudyi, vakafugama mabvi zvokuti tibia rakanga perpendicular pasi. Kusiyiwa ibvi pamwe anenge anobata pasi kana rinotungamirirwa vakananga nayo. Next, ita maekisesaizi ichi pamwe nevamwe gumbo. The muviri chinofanira perpendicular pasi. Pahwaro izvi inokosha lunge kunogona kuitwa, uye vamwe, somuenzaniso, rave kunomeresa pamusoro chete, ipapo vamwe netsoka.

Wakanaka venhau

Training pamwe zviyero pamba kuchabatsira vakadzi vawane munhu sandara padumbu, uye munhu - kuiita kuzorodzwa kuti akazviratidza vanonzi zvinogumbura. Unorara nejira kana bonde, dzinovabata imwe dumbbell nemaoko maviri, Muisimudze pamberi pake. Panyaya iyi maoko vanoiswa hama pasi pa necheparutivi rworwendo 90. Back, magaro uye tsoka dziri pamusoro, mabvi hwakakungwa uye musoro akamutswa. Ndechipi abdominal tsandanyama chichange vachiita kurovedza pamwe dumbbells, mufananidzo zvinoenzanisira.

On the exhale, simudzai musana wako kubva nokutsigira, urutakure maoko mudenga, apo Kufema, dzokerai kuna pokutangira chinzvimbo. Izvi zvingasanganisira pectoral uye rectus abdominis. Avasimbise uye kubatsira kupomba zvinotevera chiitwa. Purogiramu yokudzidzisa chete zviyero uye zvinosanganisira nayo.

Unofanira 2 dumbbells pamwe sandara mazano. Nhema pasi, prisognite chete mabvi, tsoka kupfeka shangu. Uise dumbbell vertically, ndichivatakura mumaoko siyana. Pachishandiswa zvokushandisa izvi, simudza musoro wako, kusimudza mapendekete ako kure pasi uye kusimudza musana - exhale. Buruka pasi rakafuridzirwa. Ita 3 kusvika 10 nguva kudzokorora. nzira iyi unogona kupomba kwechaunga, pasina pamba.

Men - nzira yako!

Kana vamiririri akasimba pabonde vanoda kufadza vakadzi vane biceps dzavo, triceps, ipapo chirongwa ichi uyewo kubatsira kumba vanga vaneta pamwe dumbbells.

Kana uine bhenji, akavata kumusana kwake, akatora zvakakodzera uremu dumbbells. Makumbo panguva oga, tsoka zvakasimba pasi. Vane zvakafanana, ichibata noruremekedzo kune mumwe. Kana chitoro hakusi, urare pasi, mabvi prisognuv. Panyaya iyi, maoko kubva pamafudzi kusvika emaoko kuzorora pasi. Avete pabhenji, chete wakarerekera maoko ako ari emaoko, achiisa kwavari chikamu kubva pamafudzi kusvika emaoko newokuti pasi. Chechipiri hafu maoko ndiyo perpendicular rutsigiro.

On the fema, simudza dumbbells kumusoro, ruramisa maoko enyu panguva emaoko, sezvo imi exhale, tikarega kuita pokutangira nzvimbo pavo. Ita basa iri 3 anoita 8 reps nerimwe, asi kutanga unofanira kuita ushamwari-up nokuita bhenji runonditsikirira nechiedza uremu Data kamwe 12-15 nguva.

Zvinotevera kurovedza varume

Kuramba kurovedza. Dumbbells pamba zvepabonde vakasimba kunogona kuvandudza nhamba yako, zvichiita Taut uye mitambo. Gara uri cheya, kuvimba muviri wako kumusana kwake, isa makumbo ako, vakafugama pamabvi.

Maoko dumbbells ezasi rwemberi. On the exhale, kutanga kumutsa dumbbells kusvikira muchipfuva pamwero nokubvisa muchanza ruoko mudenga, vaikunga emaoko. The pafudzi ruoko panguva waitsimbirira mativi muviri. On the fema, kudzikisa maoko ako kuti kutanga chinzvimbo.

Nokuti inotevera muviri unofanira pasi zvakare pamusoro pabhenji kana pasi, rerekai mabvi ako. Direct maoko dumbbells akamutsa. Tanga kudyara navo parutivi kusvikira okumusoro maoko havazokwanisi akaererana pasi, uye carpal haachazovipo nezvake panguva necheparutivi 60 inegumi. Repetitions kutevera chete. Zvakakosha tisaisa pakati maminitsi anopfuura maviri kana rinorema uye miniti vanopfuura mumwe, kuita chiedza muviri. Ipapo kubudirira kurovedza zvakakwirira.

Exercise pamwe zviyero vana

Nokuti mitambo unofanira vajaira kubva pazera. Saka, zvakare, pane zviitwa siyana vana. Kana mwana achiri chaizvo duku, ugozvipa netsika mavara mapurasitiki dumbbell, nezera ravo uremu inowedzerawo. Ndiite zvokusimbisa muviri pamwe mwana, kusanganisira yainakidza music, saka zvingava zvinofadza kuita.

The purogiramu yokudzidzisa chete zviyereso uyewo chinotanga inodziya-up. Ramba mafaro, rinosanganisira kufamba, kufema zviitwa, "chigayo" uye vamwe.

Pashure paizvozvo, endai huru zvakaoma. Kutanga chinzvimbo - amire, tsoka akaisa pafudzi-kufara kunze, mukati ashaye maoko - dumbbells. Udza mwana wako, ngaanzwe kupa rinogarira nechigaro. Panyaya iyi, maoko vanomutswa zvokuti vakanga zvaivapowo pasi. Zvaringana kuti 8-10 akafanana squats.

Kubva chete pokutangira nzvimbo mwana achaita zvinotevera chiitwa, chete makumbo vanoda zvishoma vanobwembura ari pamabvi ako. Hands vakabata dumbbells, nezvanza aimanikidzwa pamafudzi. Zvakakodzera arere dumbbells kumusoro 10-12 nguva.

Uyewo amire, rega mwana kurudyi, Ndakatambanudzira maoko ake oga, ipapo vakatakura chitunha chijana kuruboshwe. In yakatarwa iyi kurovedza anoitwa.

Kugumisa basa ane rugare kufamba kubata mweya wako. Kudzidziswa kwakadaro kuchabatsira mwana wenyu achawira anoda mutambo kubva vaduku uye kuramba muviri wako zvakanaka chaiko chimiro.