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Dumbbell Kwezani

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiMigergo
Imimiselo eqhaphoDeltoid Lateral
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Serratus Anterior, Trapezius Upper Fibers
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Ukuxhumana kwe Dumbbell Kwezani

Kukweza kwa Dumbbell ndi ntchito yolimbitsa mphamvu yomwe imayang'ana minofu yamapewa, makamaka ma deltoids, zomwe zimapangitsa kuti zikhale zopindulitsa kwa anthu omwe akufuna kupititsa patsogolo mphamvu zam'mwamba ndi kukhazikika kwa thupi. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa champhamvu yake yosinthika kutengera kulemera komwe amagwiritsidwa ntchito. Anthu angasankhe kuchita masewera olimbitsa thupi osati kuti angowonjezera maonekedwe awo komanso mphamvu zakumtunda, komanso kuti asinthe kaimidwe, kupewa kuvulala, komanso kulimbikitsa masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Kwezani

  • Pamene mukuyang'anitsitsa torso yanu, kwezani ma dumbbells kumbali yanu ndikumangirira pang'ono pachigongono ndipo manja opendekera pang'ono kutsogolo ngati kuthira madzi mugalasi. Pitirizani kukwera mmwamba mpaka manja anu agwirizane ndi pansi.
  • Exhale pamene mukuchita izi ndikupuma kwa sekondi imodzi pamwamba.
  • Pang'onopang'ono tsitsani ma dumbbells mpaka pomwe mukuyambira.
  • Bwerezani ndondomekoyi kwa kuchuluka kovomerezeka kwa kubwereza.

Izinto zokwenza Dumbbell Kwezani

  • Mayendedwe Olamuliridwa: Sikuti mungakweze mwachangu bwanji koma momwe mumanyamulira bwino. Pewani kugwiritsa ntchito mphamvu kuti mugwedeze ma dumbbells m'mwamba ndi pansi. M’malo mwake, akwezeni pang’onopang’ono, mwadongosolo. Izi zimatsimikizira kuti minofu yanu ikugwira ntchitoyo, osati kuthamanga, komanso kuchepetsa chiopsezo cha kuvulala.
  • Kulemera Koyenera: Sankhani kulemera komwe kuli kovuta koma kothekera. Ngati kulemera kuli kolemera kwambiri, mukhoza kusokoneza mawonekedwe anu kapena kuvulazidwa koopsa. Ngati ndizopepuka, simudzagwira ntchito bwino minofu yanu. Kulemera koyenera kuyenera kukulolani kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera ndikumva kutentha mu minofu yanu kumapeto kwa seti yanu.
  • Zodzaza

Dumbbell Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Kwezani?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mphamvu ndi kupirira zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono. Ndizothandizanso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti atsogolere oyamba kumene kudzera mu fomu yolondola ndikupereka ndemanga.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Kwezani?

  • Dumbbell Yakutsogolo Kwezani: Mu mtundu uwu, mumayima molunjika ndi dumbbell m'dzanja lililonse kutsogolo kwa ntchafu zanu, ndiyeno mukweze zolemera patsogolo panu mpaka zitafika pamapewa.
  • Kukwera kwa Dumbbell: Kusinthaku kumafuna kuti mupinde m'chiuno ndi dumbbell m'dzanja lililonse, ndiyeno kwezani zolemera kumbali zanu mpaka zitafika pamapewa.
  • Kukweza Dumbbell: Pakusiyana uku, mumakhala pa benchi ndi dumbbell m'dzanja lililonse pamtunda wa mkono, ndiyeno mukweze zolemera kumbali zanu mpaka zitafika pamapewa.
  • Incline Dumbbell Kwezani: Mu mtundu uwu, mumagona chafufumimba pa benchi yolowera

Izinto zokufunda ezishisa ezivumelekile Dumbbell Kwezani?

  • Kupititsa patsogolo ndi masewera ena okhudzana chifukwa amayang'ana pa lateral deltoids, yomwe nthawi zambiri imagwira ntchito pa Dumbbell Raises, motero zimathandiza kupititsa patsogolo mapewa ndi kutanthauzira.
  • Mizere Yowongoka ndiyowonjezera yopindulitsa ku Dumbbell Raises chifukwa sagwira ntchito mapewa okha komanso kumtunda kwa msana ndi misampha, kupereka kulimbitsa thupi kwakukulu kwa thupi.

Amaxabiso angamahlekwane kanye Dumbbell Kwezani

  • Zochita Zolimbitsa Thupi za Dumbbell
  • Dumbbell Kwezani Kulimbitsa Thupi
  • Kulimbitsa Mapewa ndi Ma Dumbbells
  • Dumbbell Kwezani Kwa Minofu Yamapewa
  • Mapewa a Toning Dumbbell Exercise
  • Dumbbell Workout ya Mapewa
  • Kumanga Mapewa Dumbbell Kwezani
  • Zolimbitsa Thupi Pakhomo Pamapewa Ndi Ma Dumbbells
  • Dumbbell Kwezani Mapewa Nthawi Zonse
  • Kusema Mapewa ndi Dumbbell Kwezani.