A gangara tare da dumbbells a hannunka. Yabo don yin art

A gangara tare da dumbbells a hannun - daya daga cikin mafi tasiri darussan da samar da kaya a kan na ciki tsokoki. Wannan ne mai matukar sauki aiki. Yana iya a yi ko da a gida. Duk da haka, kafin resorting to irin wannan darasi, tabbatar da duba da dabara na ta kisa. In ba haka ba, za ka iya samun maimakon kyau siffofin da wani gagarumin tabarbarewar a cikin Figures.

Features darussan

'Yan wasan cika gangara tare da dumbbells a hannunka don rage waistline da kuma karfafa ciki QFontDatabase tsoka nama. Idan wannan aiki da aka yi daidai, sakamakon daga workouts kawai dadi. A cikin hali na sababbu sakamako na fasahar akwai quite kishiyar. Talia fara "girma" a cikin nisa ta kara tsoka.

Bugu da kari, akwai wani muhimmanci alama. Wannan darasi an yi tare da daya kawai hannunka a cikin wani dumbbell. Biyu bawo ana amfani lokaci guda domin yin famfo hannun tsokoki. Kuma idan kana so ka kula da ka kugu, sa'an nan ku yi ta motsa jiki tare da wani dumbbell.

tsokoki aiki

Shi ne ya kamata a lura da cewa ba kawai inganta kugu lokacin da ka yi da gangara tare da dumbbells a hannunka, a tsaye. Wanne tsokoki suna aiki a lokacin motsa jiki?

Masana sun ce cewa irin son zuciyõyin damar yin aiki daga:

• obliques.
• ilio-costal lumbar masana'anta.
• square tsokoki.
• ilio-costal tsokoki daga cikin kirji.
• levator scapula.
• gluteal tsokoki.
• tsakiya da kuma na sama trapezoids.

Taimako sosai gangara tare da dumbbells a hannunka, a tsaye ga 'yan mata. Irin wannan darussan bayarwa ba kawai karfafa ciki tsokoki, amma kuma taimaka don inganta hali. Bugu da kari, su ba ka damar rage kitse adibas a yankin na bangarorin da baya. Amma kada ku zãgi irin aikin da. Idan ka overdo shi da gangara, sakamakon zai zama daidai gaban.

yin darussan

A gangara tare da dumbbells a hannunka - mai sauki motsa jiki da cewa ba sa matsaloli ko sabon shiga.

yi fasaha:

1. Da farko daidai karba da nauyin da dumbbells. Ga mata, mafi kyau duka kaya na 3-5 kg. Maza na iya daukar wani dumbbell yin la'akari 5-10 kg.
2. Dauki wani dumbbell a hannu daya haka cewa dabino aka located a ciki. Daidaita jikinka da kuma gyara shi. The biyu hannun iya zama wani bel ko a dage farawa saukar da kai. Shirya kafafu kafada-nisa baya. Upper reshe tare da dumbbells dole kasance a lokacin da dukan aji a mike layin.
3. Yanzu sannu a hankali karkatar da jiki ga gefen harsashi. Tabbata a duba, to ninka a cikin wani madaidaiciya line. Jingina karfi a cikin shugabanci na kokarin nutse ƙananan. Idan jikin fada ga mafi ƙasƙanci yiwu batu, ya kamata ka ji tsokoki a daya gefen da aka rage, a daya bangaren - miƙa.
4. Komowa zuwa farawa matsayi, kai wani dumbbell a daya hannun. Maimaita wannan karkatar a gaban shugabanci. A lokacin karkatar numfashi fita. Mayar da farko matsayi, sha taba iska.
5. Yana da matukar muhimmanci a yi da daya ko wasu gefe na wani daidaita yawan gangara. In ba haka ba, za ka iya fuskantar asymmetric tsoka ci gaba.

shawarwari kocina

Don gangara tare da dumbbells a hannunka, a tsaye, bayar da kyau kwarai da sakamakon, kana bukatar ka saurare ga wasu dabaru da kuma tips kwararru:

1. Saka ƙafãfunku yadda ya kamata. A nisa tsakanin su ya dace da nisa daga cikin kafadu. Wannan zai taimaka cika da zurfin gangara, inda ƙashin ƙugu zauna tsit. Shi ne a cikin wannan immobility jiki rabo qara tasiri na bada.
2. Hankali saka idanu da jiki. Housing ya kamata ba matsawa gaba. A wani kokarin sauke kamar yadda low kamar yadda zai yiwu, za ka rage tasiri na motsa jiki.
3. Kada ku riƙi hannayensa biyu a kan dumbbells. Saboda haka za ka samar da counterweight kuma zai rage duka kokarin kome. M load a kowane gefe daban.
4. Don bunkasa kaya, shi ne shawarar zuwa daidaita da free hannu a kansa. Wannan sauki karimcin zai ƙwarai ƙara elaboration na QFontDatabase tsokoki. Za ka iya kai tsaye mika rike wani haske dumbbell. Saboda haka load zai kara da sau 2.
5. Idan ka daidai zabi wa kansu nauyin, ka iya yi a kalla 10 maimaitawar. Ya kamata ka ba dauki wuce kima haske dumbbells. Ya kamata ka ji da iri. Elaboration na sauran tsoka nuna wani kadan kona abin mamaki a cikin aiki tsoka. Idan ka fuskanci irin wannan ji, sa'an nan da kaya da aka tsince daidai.
6. Don inganta balance iya zama kadan tura gaba kafa, wanda shi ne da aiki tsokoki.

tasiri shirin

A gangara tare da dumbbells a hannun iya yi mata da maza. A daidai wannan lokaci da motsa jiki ne dace da kwararru, da 'yan wasa da kuma sabon shiga.

Kocina ba da wadannan mafi kyau duka shirin da damar tsokoki aiki:

1. Motsa jiki yana da za'ayi sosai a hankali.
2. An shawarar a lokaci zuwa yi 8-12 maimaitawar a kowane gefe.
3. A lokacin horo azurta 2-3 sets.
4. Kullum m gangara daga hagu zuwa dama.

Kuma ku tuna cewa himma sosai ba da shawarar a gudanar da wannan darasi. Kawai ta hanyar aikata sama shawarwari, za ka tabbatar da kanka mai kyau kugu da kuma tsotso tsokoki yadda ya kamata.