Momwe Mungapangire Makina Osindikizira a Dumbbell

Zamkati

• Langizo
• Gawo ndi gawo malangizo
• Atakhala pansi atolankhani oyipa
• Atayimirira makina osindikizira ankhondo
• Imani moyimirira
• Malangizo pa mawonekedwe
• Limbikitsani abs yanu ndi glutes
• Yesani maudindo osiyanasiyana
• Yang'anani kutsogolo ndikusunga khosi lanu molunjika
• Lolani benchi likuthandizireni
• Exhale pamwamba
• Ngati msana wanu ukuzungulira, kwezani cholemera chopepuka
• Ngati mukuyenda, nyamulani cholemera chopepuka
• Limbikitsani makina osindikizira asitikali
• Makina osindikizira asitikali opanda zonamizira
• Kutenga

Kuwonjezera kulemera kwa pulogalamu yanu yophunzitsira ndi njira yabwino kwambiri yopezera mphamvu, minofu, komanso kudzidalira.

Zochita zina zomwe mungasankhe ndi makina osindikizira asitikali. Ichi ndi makina osindikizira omwe amayang'ana kwambiri mikono ndi mapewa koma amathanso kulimbitsa chifuwa ndi minofu yapakati.

Monga momwe ziliri ndi mtundu uliwonse wa masewera olimbitsa thupi, kumvetsetsa njira yolondola ndikukhala ndi mawonekedwe oyenera kumathandiza kupewa kuvulala.

Langizo

Ma dumbbells amalola kuyenda kochuluka kuposa barbell ndipo nthawi zina kumakhala kosavuta pamalumikizidwe.

Gawo ndi gawo malangizo

Anthu ena amakhala ndi ophunzitsa omwe angawalangize njira zolondola zochitira masewera olimbitsa thupi. Ngati mulibe mphunzitsi, nayi njira yomaliza yosindikizira atakhala dumbbell asitikali azotsatira zabwino.

Mufunika ma dumbbells awiri ndi benchi yopendekera kuti mupange makina osindikizira okhala pansi.

Atakhala pansi atolankhani oyipa

Tengani mabelu awiri okhala pansi ndikukhala pabenchi yoyenda. Onetsetsani kuti kumbuyo kwa benchi kumayikidwa pamakona 90-degree.

1. Mukakhala pansi, pumulani dumbbell imodzi pa ntchafu iliyonse. Khalani kumbuyo kwanu molimba kumbuyo kwa benchi. Sungani mapewa anu ndi msana molunjika momwe zingathere.
2. Kwezani ma dumbbells kuchokera ntchafu zanu ndikubweretsa nawo kutalika. Ngati muli ndi ma dumbbule olemera, kwezani ntchafu zanu imodzi kuti muthandize kukweza ma dumbbells. Kukweza dumbbell lolemera ndi dzanja lanu lokha kungavulaze.
3. Ndi ma dumbbells ataliatali paphewa, sinthanitsani manja anu kuti athe kutsogolo. Ngati mukufuna, mutha kumaliza kumaliza kusindikiza dumbbell ndi manja anu akuyang'ana thupi lanu. Onetsetsani kuti mikono yanu ili patsogolo mozungulira.
4. Yambani kusindikiza ma dumbbells pamwamba pamutu panu mpaka mikono yanu italike. Gwirani cholemetsa pamwambapa pamutu panu kwakanthawi, ndikutsitsa ma dumbbells kumbuyo kwamapewa.
5. Malizitsani kuchuluka komwe mukufuna. Ngati ndinu oyamba kumene, yambani ndi gulu limodzi la mayankho a 8-10.

Kuti mumve zambiri zamomwe mungagwiritsire ntchito makina osindikizira a dumbbell, omwe amatchedwanso atakhala pansi, onani vidiyo iyi:

Atayimirira makina osindikizira ankhondo

Kutsiriza makina osindikizira oyimira dumbbell ndikofanana kumaliza makina okhala pansi. Kusiyanitsa kwakukulu ndi momwe mumakhalira thupi lanu.

1. Bwerani pansi ndi mawondo anu kuti mutenge ziphuphu.
2. Imani ndi mapazi anu phewa-mulifupi ndikukweza ma dumbbells kutalika. Manja anu amatha kutsogolo kapena kutsogolo kwa thupi lanu.
3. Mukakhala ndi malingaliro olondola, yambani kukanikiza ma dumbbells pamwamba pamutu panu mpaka mikono yanu italike. Gwirani malowa kwakanthawi, kenako mubweretse ma dumbbells kumbuyo kwamapewa.
4. Malizitsani kuchuluka komwe mukufuna. Ngati ndinu oyamba kumene, yambani ndi gulu limodzi la mayankho a 8-10.

Imani moyimirira

Muthanso kugwiritsa ntchito malingaliro osiyana. Tengani pang'ono pang'onopang'ono ndi phazi limodzi. Kuyimirira molimba ndi mapazi onse awiri, ndi mawondo onse atawerama pang'ono, malizitsani makina osindikizira.

Malangizo pa mawonekedwe

Kuphatikiza pa zoyambira momwe amaliza makina osindikizira a dumbbell, ndikofunikira kumvetsetsa mawonekedwe olondola.

Limbikitsani abs yanu ndi glutes

Pofuna kupewa kuvulaza msana ndi khosi lanu, sungani ma glute ndi abs anu mukamaliza makina osindikizira.

Yesani maudindo osiyanasiyana

Anthu ena amayang'anitsitsa nthawi zonse akunyamula, ndipo ena amakonda kuti manja awo ayang'ane matupi awo.

Muthanso kuyamba ndi manja anu akuyang'anizana ndi thupi lanu ndikusinthasintha pang'onopang'ono manja anu mukamakanikizira zimbudzi pamutu panu, kuti manja anu ayang'ane patsogolo. Ndikofunika kutambasula manja anu mosakhazikika m'zigongono.

Yang'anani kutsogolo ndikusunga khosi lanu molunjika

Muthanso kupewa kuvulala posunga mutu ndi khosi molunjika pomaliza zolimbitsa thupi.

Lolani benchi likuthandizireni

Kugwiritsa ntchito benchi yopendekera kumathandizira kupewa kuvulala pomaliza makina osindikizira okhala pansi. Benchi imagwirizira kumbuyo kwenikweni, ndikuyiyendetsa bwino. Musamalize ntchitoyi pampando wopanda msana.

Exhale pamwamba

Kupuma koyenera nkofunikanso. Itha kusintha magawidwe pamene mukugwira ntchito ndikuwonjezera magwiridwe anu.

Mukamaliza kusindikiza kapena kukhala pansi dumbbell press, inhale mukamakoka kulemera kwanu ndikutulutsa mpweya mukamakankhira kulemera kwanu.

Ngati msana wanu ukuzungulira, kwezani cholemera chopepuka

Anthu ena amalakwitsa kuzungulira kumbuyo kwawo pakukweza kulemera. Izi zimapanikiza kwambiri kumbuyo ndipo zimatha kuvulaza. Kuti mupewe kuzungulira kumbuyo kwanu, musagwiritse ntchito cholemetsa cholemera kwambiri.

Ngati mukuyenda, nyamulani cholemera chopepuka

Muyeneranso kupewa kugwedeza kapena kugwedeza thupi lanu pokweza ma dumbbells pamwamba pamutu panu. Kugwedeza kwambiri kumawonetsa kuti kulemera kwake ndi kolemera kwambiri, komwe kumatha kubweretsa kuvulala.

Limbikitsani makina osindikizira asitikali

Ngati mukumva kuti atolankhani anu omwe mwakhala pansi kapena mukuyimirira osavuta ndiosavuta, mutha kuzipangitsa kukhala zovuta kwambiri powonjezera kulemera. Osapita mofulumira kwambiri posachedwa. Pang'ono ndi pang'ono onjezerani kulemera kuti mukhale olimba, olimba, komanso minofu.

Ngati mwatsiriza makina osindikizira a dumbbell okha, kusinthana ndi makina osindikizira kungapangitsenso kuti ntchitoyi ikhale yolimba. Mukayimirira, mumakhala ndi minofu yambiri kuti mukhale olimba komanso okhazikika.

Kuphatikiza apo, m'malo mokweza mikono iwiri pamutu panu nthawi imodzi, yesani kunyamula mkono umodzi nthawi imodzi.

Kumbali inayi, ngati makina osindikizira asitikali ndi ovuta kwambiri, mutha kuzipangitsa kukhala zosavuta pogwiritsa ntchito cholemera chopepuka.

Makina osindikizira asitikali opanda zonamizira

Sikuti nthawi zonse mumafunikira ma dumbbells kuti muchite zankhondo. Mutha kugwiritsa ntchito gulu lotsutsa m'malo mwake.

Kuti muyambe, imani ndi mapazi onse pafupi ndi pakati pa gululo. Pogwira mbali imodzi ya gululo m'manja, bweretsani kumapeto komwe mumagwira kutalika kwa phewa ndi mikono yanu pamtunda wa digirii 90. Kuchokera apa, kwezani manja anu pamwamba pamutu panu kufikira mikono yanu itakulitsidwa.

Ngati mukufuna, mutha kupanga makina osindikizira ankhondo ndi barbell.

Mitundu iwiri yonse yolemera imathandizira kukulitsa minofu, koma barbell imatha kupanga kosavuta kukweza zolemetsa zolemera poyerekeza ndi dumbbell. Zolemera zolemera zimathandizira kumanga minofu mwachangu.

Kutenga

Makina osindikizira a dumbbell ndi masewera olimbitsa thupi kwambiri ngati mukuyang'ana kuwonjezera minofu yolimba ndi mphamvu m'manja, m'mapewa, pachimake, ndi pachifuwa.

Monga zolimbitsa thupi zilizonse zolemetsa, njira yoyenera ndi mawonekedwe ake ndizofunikira kwambiri pazotsatira zabwino komanso kupewa kuvulala.