Wese munhu anofanirwa kufarira nzira yekurovedza muviri, nekuti iye zvino vanhu vakawanda vanopinda muzvikamu zvekugwinya.Takateerera kumitambo uye kusimba, uye tichabhadhara zvakanyanya kusimba ravo repamusoro remuviri mune ramangwana, shure kwezvose, simba repamusoro remuviri rinogona kukanganisa zvakananga kutamba kwedu mumitambo.Mukuita kudzidziswa kwesimba rekumusoro kwemuviri kungangoda kushandisa imwe midziyo yekurovedzera muviri, saka ngatinzwisisei dumbbell repamusoro muviri wekudzidzisa simba dhiyagiramu!
Dumbbell row yakatwasuka
Dumbbell shoulder push
Ichi chiito chakanangana nepamusoro pemuviri wedu, chifuva nemapfudzi.Pamusoro pezvose, tinogona kushandisa nzvimbo yekugara patinenge tichisimbisa muviri, kuwedzera makumbo maviri kuti tiparadzanise dendere, uye kuisa pasi, hunde ichiri kufanira kuramba yakatwasuka.Bata dumbbell muruoko rumwe norumwe, ipapo rega chanza mberi, panguva ino zvigunwe zvinofanira kukotama kusvika 90 degrees, uye kumanikidzira, uye wozosimudza dumbbell pamusoro pemusoro.Kumhanya kwe dumbbell kwakanakisa kudzikamisa vamwe, zvishoma nezvishoma kudzora kudzokera kunzvimbo yekutanga kunogona kupedzisa kufamba.Ichi chiitwa chiri nyore, asi chinoshanda nemazvo, uye kana tikanzwa kutetepa kana tachiita zvakare, hachingozadzise tsandanyama dzedu chete, asi chinotipawo kurovedza muviri.
Dumbbell row yakatwasuka
Dumbbell Upright rowing ibasa remafudzi.Isu tinotora nzvimbo yakamira uye tinoparadzira makumbo edu hip-width kure.Nhanho inotevera ndeyekumira wakatwasuka uye kubata dumbbells mumaoko ese.Isa ma dumbbells pamberi pezvidya zvako, zvanza zvakatarisa kumashure.Panguva ino iwe unogona kukotama, uye kusimudza chigokora chejoini kumativi, dumbbell ichasimudzwa kusvika pakukwirira kwepafudzi rejojo, uye zvishoma pamusoro, gara kwemasekondi mashomanana uye zvishoma nezvishoma wodzorera panzvimbo yepakutanga.Kudzidzira uku kwakanyatso kurongeka kwepfudzi, asi kunogona zvakare kushandisa deltoid tsandanyama uye kunyanya kurovedza chikamu chepamusoro chetrapezius tsandanyama.Inogona kukubatsira kugadzirisa kugadzikana kwepfudzi uye kuvandudza unyanzvi hwako hwemitambo.
Bend pamusoro pe dumbbell uye kotamisa ruoko rumwe
Ichi chiitwa chinodzidzira kumashure kweruoko rwepamusoro.Chokutanga pane zvose, tinofanira kusendamira pasi, toisa ruoko rworuboshwe pachituru, gumbo rekuruboshwe richipfugama pachituru, uye ipapo gumbo rorudyi rinongoda kukotamiswa zvishoma, roiswa pasi, richitsigira kuenzana. muviri, kuitira kuti muviri wepamusoro uenzane neuriri.Nhanho inotevera ndeyekubata dumbbell neruoko rwerudyi, neruoko rwepamusoro rwakanamira padivi pemuviri uye ruoko rwezasi rwakarembera zvega.Ruoko rwepamusoro ngaurambe rwakamira, wozotwasanudza zvishoma nezvishoma mugokora.Kana izvi zvaitwa, dumbbell inosimuka kudivi uye kumashure kwemuviri, uye zvishoma nezvishoma ichidzokera kunzvimbo yepakutanga, kufamba uku kunogara kuchichinja kuruboshwe uye kurudyi mativi.
Ini ndinotenda kuti mushure mekuverenga kuongororwa kwechinyorwa, iwe zvakare unoziva dzimwe nzira dzekudzidzira dumbbell kurovedza simba rekumusoro kwemakumbo, ndinovimba kuti kuongororwa kwemafambiro kunogona kukupa imwe referensi uye zano.
Nguva yekutumira: Oct-13-2022