Nzira yekudzidzisa sei kudzoka ne dumbbells?

Kuita maekisesaizi kumashure nemadumbbells hakusi kwevasina simba. Muchokwadi, iyo dumbbell yakazvininipisa ndiyo imwe yeanonyanya kushandiswa kudzidzisa maturusi kunze uko. Tichishandisa madumbbells, tinogona kudzidzisa saizi yemhasuru, simba kana kutsungirira, uye zvakare akakurisa kune yakakwira kusimba kupindirana uye kudzidziswa kwedunhu.

Zvakare, kana tikarovedzera muviri kumba, hazvitore nzvimbo yakawanda patinozvishandisa kana kuzvichengeta. Ndicho chikonzero kurovedza simba ne dumbbells kuri nyore kumba kana mujimu.

Sei kushandisa dumbbells?

Dumbbell kumashure maekisesaizi ndeye uremu-kudzidzisa maekisesaizi akagadzirirwa kuvaka yakazara-muviri simba. Zvichienderana nechiitwa, dumbbell workouts inogona kuvaka mhasuru mumaoko ako epamusoro, mafudzi, uye chipfuva, pamwe neako abs, glutes, deltoids, lats, makumbo, uye posterior chain. Dumbbell kumashure maekisesaizi akanakira vanotanga vanofarira kudzidza uremu maitiro. Tinogona kushandisa zvinogadziriswa kana zvishoma nezvishoma zvinorema dumbbells kudzidzisa muviri uye kusimudza uremu hunorema.

Pamusoro pekudzidzira maekisesaizi ehuremu hwemuviri sekudhonza-ups uye push-ups, kubatanidza dumbbell maekisesaizi mumuitiro wako wekurovedza muviri inzira huru yekusimbisa musana wako uye kuvaka simba remuviri wese. Sebhonasi, ma dumbbells haatore nzvimbo yakawanda, achivaita chishandiso chikuru che mabasa epamba. Kana ichishandiswa sechikamu cheyakakwirira-yakanyanya kupindirana kudzidziswa (HIIT kudzidziswa), dumbbell maekisesaizi anobatsira kusimudza kurova kwemoyo wako kuti uunzewo ine simba dosi ye cardio.

dumbbell back workout

Dumbbells zvinoshamisa pakusimbisa musana wako. Pazasi isu tinoratidza akanakisa dumbbell maekisesaizi iwe aunogona kuitira yako yepamusoro, pasi, uye yepakati-kumashure.

Dumbbell Yakakotama Pamusoro PeRow

Mitsara yemaoko maviri inowanzoitwa nebha. Kunyange zvazvo chiitwa ichocho chichishanda, pane chinokanganisa; tinogona chete kudhonzera mbariro kumashure kusvika yabata muviri. Kushandisa dumbbells zvinoreva kuti tinogona kukwasva nehuwandu hwekufamba, izvo zvinogona kuwedzera mhasuru activation. Mukuwedzera, kushandiswa kwe dumbbells kunovimbisa kuti tinoshanda maoko ose zvakaenzana.

1. Bata madumbbells pamativi ako asina kwaakarerekera kana pamusoro grip uye chimiro chakapamhama zvishoma kupfuura upamhi hwemafudzi. Ipapo isu tichapfugama mabvi apo isu tichiunza torso pasi (ingori pamusoro pekuenzanisa) tichichengeta musana wakatwasuka uye musimboti wakabvumirana.
2. Tichachengeta magokora pakona ye45 degrees maererano nemuviri.
3. Isu tichakwevera ma dumbbells kumusoro uye zvishoma kupfuura ma lats tichiita chibvumirano chemusana mhasuru uye inhaling.
4. Ipapo isu tinozodzikisa zvishoma nezvishoma dumbbells tichifemera kunzvimbo yekutanga.

Dumbbell Yacht Row

Vazhinji vanosimudza vanowanzoita Yates Row nebarbell, asi inoshanda pamwe chete nemadumbbells. Doran Yates ndiye musiki weiyi mitsara yakakombama, iyo inosanganisira yakarebesa kumashure kona, zvichiita kuti iwedzere kumashure-hushamwari pane yenguva dzose yakabhenda-pamusoro mitsara.

1. Isu tichabata ma dumbbells ane supinated (underhand) grip pahupamhi hwepfudzi.
2. Tichadhonzera mapendekete edu pasi nekumashure, tichisveta dumbu redu mukati, tomira netsoka dzedu dzinenge hupamhi hwehudyu dzakaparadzana, uye tokotamisa mabvi edu zvishoma.
3. Pasina kutenderedza kuzasi kumashure, isu tichasendamira mberi kubva muhudyu. Iyo dumbbells inofanira kunge iri pamusoro pehupamhi hwemabvi.
4. Isu tinokotamisa maoko edu uye tokwevera bara kumusoro uye takananga kumusoro kwedumbu / sternum. Tichaisa magokora mukati tichidhonza.
5. Isu tinosvina mapendekete edu kumashure uye pamwe chete muchidimbu, tozodzikisa dumbbells, kuchengetedza core tension uye musana wakasarudzika.
6. Tichambomira pazasi pe rep kuti titambanudze zvishoma musana wekumusoro.

kukwasva noruoko rumwe

Single-arm dumbbell rows ndeyekumashure row classic. Tichashandisa ruoko rumwe kutsigira muviri wepamusoro, tinogona kutarisa kushanda kumashure mukunyaradza uye kuchengeteka. Sebhonasi yakawedzerwa, isu tinongoda dumbbell imwe chete yechiitwa ichi.

1. Tichatanga ne dumbbell muruoko kana pasi.
2. Tichaisa chikamu chezasi chegumbo pamagumo ebhenji uye isu tichachengeta musana wedu wakananga munzvimbo yakarerekera. Tichasimbisa dumbu tisati tasimudza dumbbell.
3. Ipapo tichabata dumbbell neruoko rumwe toisimudza kubva pasi.
4. Isu tichadhonza dumbbell kumusoro uye kupfuura ma lats uye chibvumirano chemashure mamhasuru sezvatinofema.
5. Isu tinoburitsa uye kudzikisa dumbbell kunzvimbo yekutanga.

Kroc's Oar

Kroc mitsetse ndiyo yakanyanyisa vhezheni yerumwe-ruoko dumbbell row. Nekusiyana uku, tinoshandisa huremu hunorema kwazvo uye makumbo uye kudzika kumashure kutibatsira kuita reps. Kunyangwe iyi iri nzira yekubiridzira, isimba remusana rine simba uye saizi yekurovedza muviri.

1. Tichabata dumbbell inorema mune rumwe ruoko uye tomira netsoka dzedu paupamhi hwemafudzi zvakaparadzana uye tsoka imwe pamberi peimwe.
2. Isu tichasendamira mberi uye toisa ruoko rwekutsigira pabhenji rakagadzikana, dumbbell rack kana zvakafanana. Mapendekete anofanira kunge ari pamusoro pehudyu. Muviri wako wepamusoro unofanirwa kunge uri madhigirii gumi nemashanu kubva pasi.
3. Tichasvina dumbu kuti tigadzikane musana uye isu tichakwevera mapendekete pasi uye kumashure.
4. Kutanga kufamba nemakumbo uye mahudyu, tichadhonza dumbbell kumusoro uye takananga kudivi redumbu. Tichaderedza pfudzi kumashure kuti tibvumirane nechepamusoro pemusana zvakanyanya sezvinobvira.
5. Tichaderedza uremu, tichibvumira fudzi kuti rishandure mberi pazasi pekudzokorora kwega.

Dumbbell Pendlay Row

NePendlay mitsara, tinozorora uremu pasi pakati pe reps, tichipa kubata uye kudzikisa kumashure kuzorora kwenguva pfupi. Izvi zvinofanira kutibvumira kusimudza masimbi anorema kana kuita mareps akawanda pane kugara akakotama pamusoro pemitsara. Tinogona kuita dumbbell Pendlay mitsara tichishandisa dumbbells mbiri kana kufambisa ruoko rumwe panguva.

1. Tichatanga nema dumbbells pasi.
2. Nemabvi akakotama zvishoma, tichasendamira mberi kubva muhudyu kusvikira chikamu chepamusoro chemuviri chakaenzana nepasi. Tichaita shuwa kuti yezasi kumashure yakatemwa zvishoma uye haina kutenderedzwa. Bata bhaa nepamusoro pekubata, yakafara zvishoma kudarika upamhi hwefudzi. Tichapinza chirebvu mukati uye kurebesa mutsipa.
3. Tichasvina dumbu, tichabatanidza mapendekete uye tichakwevera dumbbells kudumbu. Iyo dumbbells inofanira kubata mudumbu. Muviri wepamusoro unofanirwa kugara wakamira nguva dzese. Hatingashandisi makumbo kana kudzika kumashure kusimudza uremu.
4. Pasi pekutonga, isu tichadzikisa dumbbells kuenda pasi uye kuibvumira kubata pasi.

Dumbbell Plank Row

Ichi chiitiko chisina kujairika chinoshanda musana wako, biceps, uye musimboti panguva imwe chete. Zvakaoma, saka isu hatifanirwe kusimudza zvinorema zvakanyanya nekukurumidza. Isu tinongoda dumbbell uye chimwe chinhu senge chigaro chakasimba, bhenji kana nhanho yekutsigirwa, saka ibasa rakakura rekumashure kumba.

1. Ne dumbbell mune rumwe ruoko, tichaisa rumwe ruoko pabhenji. Tichafamba nemakumbo kunze nekudzoka kusvika makumbo nemuviri wakatwasuka. Ticharega huremu hurembera pasi. Tichasimbisa abs uye todhonza mapendekete pasi uye kumashure.
2. Pasina kumonya mahudyu kana mapendekete, isu tichadhonza dumbbell kumusoro uye takananga kumambabvu. Tichakwira nemagokora uye tichachengeta chikamu chepamusoro cheruoko pedyo nedivi.
3. Tichawedzera ruoko uye dzokorora.

Dumbbell Shrug

Dumbbell shrugs inoshanda misungo yepamusoro. Kunyange zvazvo vamwe vanhu vachidzidzisa misungo yavo nemapfudzi avo, ivo chaizvoizvo vakawanda vemusana wemusana. Tinogona kuita shrugs nebarbell, asi dumbbells inogona kungoshanda.

Hapana chikonzero chekufambisa mapepa ako paunenge uchikwenya; ingotarisa pakufamba uchikwira nekudzika. Kutenderedza mapendekete kunongowedzera kupfeka uye kubvaruka pamajoini uye hazviiti kuti chiitiko ichi chibudirire.

dumbbell yakakwirira kudhonza

Iyo dumbbell yakakwira kudonhedza muchinjiko pakati peRomanian deadlift uye mutsara wakatwasuka, zvichiita kuti ive huru dumbbell yekumashure yekurovedzera muviri wezasi iyo inoshandawo kumusoro misungo. Sebhonasi, chiitiko ichi chakanakira kuvaka simba rinoputika, zvichiita kuti rive rinobatsira kufamba.

1. Tichabata dumbbell muruoko rumwe norumwe pamberi pezvidya. Michindwe inofanira kutarisana nemakumbo.
2. Tinokotamisa mabvi edu zvishoma uye, tisingatenderere kumashure kwedu, todzikisa huremu kusvika pamusoro pemabvi edu.
3. Tichasimuka zvinoputika uye toshandisa simba iri kubatsira kutyaira uremu kumberi kwemuviri kusvika pakukwirira kwechipfuva. Tichachengeta magokora pamusoro pezinga remaoko.
4. Isu tichadzikisa dumbbells.

Romanian Dumbbell Deadlift

Vanhu vazhinji vanoita Romanian deadlifts kushanda glutes uye hamstrings. Nekudaro, ichi chiitiko zvakare chinobatsira chepasi musana chiitwa. Tinogona kuzviita nebha, asi dumbbells dzinowanzo gadzikana.

1. Tichabata dumbbell muruoko rumwe norumwe pamberi pezvidya. Michindwe inofanira kutarisana nemakumbo.
2. Tichakotama zvishoma mabvi uye, tisingakotami pasi kumashure, tichasundira mahudyu kumashure uye tinosendamira mberi. Tichadzikisa zviyero kusvika kure kumberi kwemakumbo sezvo kushanduka kwedu kunobvumira.
3. Tichadzoka kutsoka dzedu uye todzokorora, tichichenjerera kuzembera kumusoro.

Mangwanani ane dumbbells

Mangwanani anoshevedzwa nekuti tikaataura tinenge takakotama kuti timhorese munhu. Ichi chiito chinowanzoitwa nebarbell, asi inonyanya kugadzikana uye inongoshanda kana ikaitwa nedumbbell imwe chete. Mangwanani akanaka, inoshanda kuzasi kumashure, glutes uye hamstrings.

1. Tichabata dumbbell imwe pamberi pechipfuva. Tichamira netsoka dzedu hip-width zvakaparadzana, mabvi akakotama zvishoma. Isu tinosvina abs.
2. Pasina kutenderedza kumashure kwako, sunda chiuno chako kumashure uye sendamira kumberi kusvika painogoneka.
3. Tichasimuka todzokorora.

Reverse bhururuka nema dumbbells

Reverse flyes ibasa rakakura rekuita zvirinani. Nekushanda madhiri ekumashure, misungo yepakati, uye rhomboids, tinogona kubatsira kudhonzera mapendekete edu kumashure nekugadzirisa mamwe emhedzisiro yekuvhima kumberi pamusoro pekombuta keyboard zuva rese.

1. Tichatora maviri akareruka kusvika pakati uremu dumbbells.
2. Tichakotama mabvi, kusvina torso uye kutsamira kusvikira torso iri zvishoma pamusoro pekuenzanisa pasi, kuchengetedza musana wakatsetseka.
3. Nekukotama zvishoma mumagokora, tinosimudza maoko edu kumativi akakwirira sezvatinokwanisa uye kusvina madeltoid edu ekumashure.
4. Tichadzikisa zvishoma nezvishoma uremu kumashure uye dzokorora.