Umukandara wa dumbbell
Ibisobanuro bigufi:
Nibyiza kuri Toning no gushimangira amaguru yawe - Hindura ibiragi muburemere bwibirenge, uyu mukandara wamaguru uragufasha kongeramo byoroshye imyitozo iremereye mumyitozo yamaguru yawe, ukareba imitsi yimitsi nkimitsi ya gluteal, hamstrings, quadriceps, na flex flexors, wongeyeho uburemere kubirenge byawe. , urashobora gukora byoroshye imashini ihwanye nizindi nyinshi.
Ibicuruzwa birambuye
Ibicuruzwa
Uyu mugozi wamaguru uragufasha guterura ibirenge ukoresheje ibirenge byoroshye nkuko uzamura ikiragi n'amaboko yawe.Iyo wongeyeho uburemere kubirenge byawe, biragufasha gukora imitsi yose yamaguru, ikibuno, nibirenge.Waba uri umukunzi wimyitozo yo murugo, umukinnyi wabigize umwuga, umutoza wumuntu ku giti cye, Inzira nziza yo gukora amaguru asanzwe agenewe imashini.
Kuzamura Iwacu Imyitozo Yamaguru Kumurongo Muburyo bworoshye - Umugereka wa III-gen dumbbell ibirenge biremereye-uburemere, ntibifata umwanya wongeyeho bituma ukora neza mumikino yo murugo, abavuzi bumubiri, abitoza kugiti cyabo, abakinnyi cyangwa abo kuri genda.Inzira nini kubikoresho byinshi nka legl curl & imashini yo kwagura, ibirenge by'inguge.Uburyo bworoshye bwo kongerera uburemere imyitozo yamaguru yawe nka hamstring curls, kickbacks, hydrants yumuriro, clam.
Mukomere, Umutekano, Utuje, kandi Byoroshye Gukoresha.Byashizweho nu mutoza wabigize umwuga wo gusubiza mu buzima busanzwe, bikozwe mu bikoresho bimwe n’umukandara w’imodoka hamwe no kudoda bishimangiye, uyu mukandara wamaguru urashobora gufata ibiro 100 dumbbell yo kuzamura amaguru cyangwa kumanika akabari karemereye (cyangwa ibiro 50 kuri gutambika imigeri cyangwa gutera indogobe).Nibyoroshye cyane gukoresha, byoroshye guhindura uburemere bwibirenge.Bijyana mumuryango wawe, inshuti cyangwa abakunzi ba siporo nkimpano ikomeye, twizera ko bazayikunda.
Byuzuye kubatangiye ibyiza - uburemere bwibirenge bushobora kugufasha guhindura byoroshye uburemere bwibirenge byawe, burafungura uburyo bushya bushoboka bwo gukora imyitozo yo mumubiri wo hasi, urashobora no kubyongera kuri glute bande kugirango birwanye, wongere amahirwe menshi yo kwaguka gahunda yawe y'akazi.Nta gutera imbaraga za torque na shear ku mavi nk'imashini gakondo yo kwagura amaguru, idakwiriye ku ivi, gusa ntibibaho hamwe n'umukandara w'amaguru, ntuzigera wumva bitameze neza mu mavi.Bigufasha gukira cyangwa kugabanya ibyago byo gukomeretsa, bigabanya ububabare.
Gukunda gukorera murugo ariko umwanya hamwe ningengo yimishinga ituma bigora gukora imyitozo yo kwigunga?Kuba mu nyubako y'amagorofa hamwe na siporo idafite amahitamo manini?Urimo kwitoza ukoresheje imvune idashobora gukoresha imipira yapakiye imyitozo yo mumubiri yo hasi?Cyangwa urimo ukora gahunda yo gusubiramo amaguru murugo kandi ukeneye uburemere kumaguru?
Uyu mugozi wamaguru uhindura ibiragi byawe mubikoresho byo guterura ibirenge ibirenge byawe, bikwemerera guterura ibirenge ukoresheje ikirenge byoroshye nkuko ubizamura ukoresheje ukuboko.Iyo wongeyeho uburemere kubirenge byawe, biragufasha gukora imitsi yose yamaguru, ikibuno, nibirenge.Waba uri umukunzi wimyitozo yo murugo, umukinnyi wabigize umwuga, umutoza wumuntu ku giti cye, ninyongera cyane mumyitozo yamaguru.
Amapaki arimo:
2 paki nylon umugeri (utabariyemo dumbbell).
Ongera imbaraga no kwihangana kwimitsi yawe.
Imyitozo myiza yo gukumira no gusubiza mu buzima busanzwe
Buri tsinda ryamahugurwa rirashobora gukoreshwa byibuze ibiro 11 byuburemere.
Nyamuneka hitamo uburemere bukwiye bwo kutavuga kugirango wirinde kubabaza ibirenge.
