Ndizosangalatsa kuti ndikulemba izi kwa owerenga anga, inunso. Sindimalola kubweza chifukwa cholemba ndemanga, malingaliro anga pazogulitsazo ndi anga, koma mukawona malingaliro anga akuthandizani ndipo mumatha kugula kena kake mwa maulalo omwe nditha kulandira nawo. Zambiri
Kuchokera kwa anthu omwe akufuna kupanga minofu yambiri kwa anthu omwe akufuna kutaya mafuta ochepa, masewera olimbitsa thupi amatha kuthana ndi zovuta zosiyanasiyana.
Ngakhale kupita kumalo ochitira masewera olimbitsa thupi ndikosavuta chifukwa muli ndi zonse zomwe muli nazo pamalo amodzi, pali zifukwa zambiri zosalembetsera ku malo ochitira masewera olimbitsa thupi.
Mwina nthawi yakuyenda ikupita panjira, palibe malo ochitira masewera olimbitsa thupi pafupi nanu, kapena mumakhala ndi nkhawa ndi kuchuluka kwa zida ndi zida zomwe mumapeza mukachita masewera olimbitsa thupi.
Kapena mwina ndinu novice wathunthu yemwe samamvekera bwino mchipinda chodzaza ndi anthu oyenera, ndipo sakudziwa kuti ndi masewera olimbitsa thupi ati omwe angachite bwino kukwaniritsa zolinga zake zolimbitsa thupi.
Kodi mungafune kukhala oyenera, koma pali zopinga zingapo zomwe zimakulepheretsani kukwaniritsa thupi lanu lamaloto?
Mwamwayi, tsopano pali zolemera ndi zina zolimbitsa thupi zomwe zilipo kuti muzitha kuchita masewera olimbitsa thupi kunyumba kwanu.
Lero tikambirana za zolemera zabwino kwambiri zapakhomo zoti muzichita zolimbitsa thupi m'nyumba mwanu.
Timapeza zolemera zabwino kwambiri kunyumba izi vidaXL Dumbbell Set / Dumbbell Set.
Kodi cholinga chanu cholimbitsa thupi ndikulimbitsa minofu ndi nyonga? Ndipo mukuyang'ana zida zolimbitsa thupi zolimbitsa thupi?
Kenako dumbbell yathunthu yochokera ku vidaXL, yolemera kwathunthu kwa 30.5 kilos, ndi kugula koyenera! Mutha kupeza zambiri zazamabulu awa pansipa.
Pansipa tikupatsani zitsanzo zabwino kwambiri zolemera ndi zida zina zolimbitsa thupi zomwe mungagwiritse ntchito mosamala komanso kwanu kwanu.
Ngati mukufuna kudziwa zambiri pazomwe mungachite patebulo ili m'munsiyi, werengani nkhani yonseyi!
| Zolemera zabwino kwambiri zapakhomo | Zithunzi |
| Dumbbell Yabwino Kwambiri: vidaXL Zolakwitsa | 
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| Zabwino Kwambiri: Tuntur | 
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| Miyeso Yosinthika Yabwino Kwambiri: VirtuFit Vinyl | 
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| Miyezo Yabwino Kwambiri Kwa Oyamba: Zolemera za Adidas Ankle / zolemera m'manja 2 x 1.5 kg | 
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| Kusintha Kwabwino Kwambiri: Force Resistance Resistance Bands Khazikitsani | 
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| Vest Yabwino Kwambiri: Ganizirani Kulimbitsa Thupi | 
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| Chikwama chabwino kwambiri: Thumba lamchenga zolimbitsa thupi mpaka 20 kg | 
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| Ma kettlebell abwino kwambiri: Zithunzi za PVC | 
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| Kapamwamba kabwino kwambiri: Olimbitsa Thupi Deluxe | 
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Zomwe timakambirana patsamba lino:
- 1 Kuphunzitsa kunyumba ndi zolemera zolimbitsa thupi
- 2 Kulemera Kwabwino Kwanyumba Kowunikiridwa
- 2.1 Dumbbell Yabwino Kwambiri: vidaXL Dumbbells
- 2.2 Dumbbels Zabwino Kwambiri: Tunturic
- 2.3 Kulemera Kwabwino Kwambiri: VirtuFit Vinyl
- 2.4 Zolemera Zapamwamba Zoyambira: Adidas Ankle Weights / Wrist Weights 2 x 1.5 kg
- 2.5 Kusintha Kwabwino Kwambiri: Gulu Lankhondo Lotsutsa Lotsutsa
- 2.6 Vesti Yolemera Kwambiri: Focus Fitness
- 2.7 Chikwama chamagetsi chabwino kwambiri: Thumba lokhala lolimbitsa thupi mpaka makilogalamu 20
- 2.8 Kettlebell Wapamwamba: Tunturi PVC
- 2.9 Kapamwamba kabwino kwambiri: Gymstick Deluxe
- 3 Ndi zolemera ziti zomwe mungagwiritse ntchito mochita masewera olimbitsa thupi?
- 4 Kodi ndingagwiritse ntchito chiyani ngati zolemera kunyumba?
- 5 Kodi ungaphunzitse ndi zolemera kunyumba?
- 6 Kodi ndi zolemera ziti zoti mugule kwa oyamba kumene?
- 7 Kodi kulimbitsa thupi kunyumba ndikothandiza?
- 8 Kuyamba ndi zolemera zabwino kwambiri kunyumba
Kuphunzitsa kunyumba ndi zolemera zolimbitsa thupi
Mukuwona kuti mulibe chowiringula kuti musamaphunzitse bwino kunyumba.
Lero pali chisankho chosawerengeka cha zida zolimbitsa thupi, zoyenera magawo osiyanasiyana olimbitsa thupi komanso zolimbitsa thupi.
Pongoyamba kumene, mutha kuyamba ndi magulu osakanikirana ndi zolemera zamanja ndi zolembera, kenako pang'onopang'ono kuti mugwiritse ntchito ma dumbbells ndi kettlebells.
Monga wothamanga wodziwa zambiri, pali zosankha zina monga zotsekemera zosinthira zomwe zimapangitsa kuti kulimbitsa thupi kulikonse kukhale kolemetsa.
Kuphatikiza pa ma dumbbell settle ndi ma kettlebells, palinso matumba amagetsi osinthira magwiridwe antchito anu, ndipo othamanga ndi othamanga ali ndi zovala zolemera zolimbitsa kulimbitsa thupi kwawo.
Ngati muli ndi chidwi chogwiritsa ntchito thupi lanu ngati cholemera, barolo yokoka ndi gawo lofunikira lolimbitsa thupi mchipinda chanu chochezera.
Kulemera Kwabwino Kwanyumba Kowunikiridwa
Tsopano tiwunikiranso bwino zisankho zathu pamwamba pa tebulo pamwambapa.
Nchiyani chimapangitsa kulemera kwapakhomo kukhala kwabwino kwambiri?
Dumbbell Yabwino Kwambiri: vidaXL Dumbbells
Ndi vidaXL Dumbbell Set / Dumbbell Set ndinu okonzeka nthawi yomweyo zikafika pamiyeso yakunyumba.
Setiyi imakhala ndi bala yayitali (barbell), mipiringidzo iwiri yayifupi (ma dumbbells) ndi mbale 12 zolemera zolemera makilogalamu 30.5.
Palinso zolumikizira 6 zolemera kuti ma disc azikhala bwino, ndipo mipiringidzo imakhala ndi ma anti-slip hand.
Mbale zolemera zimakhala ndi nyumba zopangidwa ndi polyethylene yolimba, ndipo ndizosavuta kusintha.
Mwanjira imeneyi mutha kuphunzitsa mosamala komanso mosiyanasiyana, nthawi zonse ndi kulemera koyenera. Izi ndizomwe timakonda kwambiri.
Pofuna kunyamula zolemera, benchi yolimbitsa thupi ndiyofunikira. yang'anani mabenchi athu apamwamba 7 apamwamba anyumba.
Dumbbels Zabwino Kwambiri: Tunturic
Ndi ma dumbbells a Tunturi mutha kuchita masewera olimbitsa thupi osiyanasiyana kuti mulimbitse thupi lanu lonse.
Ganizirani zolimbitsa thupi ngati "bicep curls" kuti mulimbitse mikono yanu, "makina osindikizira amapewa" kuti muveze mapewa anu ndi "zofinya pachifuwa" kuti mulimbikitse ma pecs anu.
Tunturi dumbbell iyi imabwera ndi ma dumbbells awiri achikaso a 2 kg iliyonse. Amapangidwa ndi chrome vanadium zitsulo ndi vinilu.
Chosanjikiza cha mphira chimapereka ma dumbbells mosangalatsa komanso mwamphamvu ndikuteteza chitsulo chomwe chimayambira. Kuphatikiza apo, izi zimawapangitsa kukhala osavuta kuyeretsa.
Mitu ya ma dumbbells ili ndi mawonekedwe oyumbika kuti asazungunuke mosavuta ndipo amabwera mu mitundu yosangalatsa yodziwika kulemera konse.
Ma dumbbells amapezeka kuchokera ku 0.5 kg kwa oyamba kumene, mpaka 5 kg yaophunzitsa mphamvu odziwa zambiri.
Kuchita masewera olimbitsa thupi sikuyenera kukhala kotopetsa, chifukwa chake sankhani mtundu womwe mumakonda komanso kulemera kwake ndikupita kokachita masewera olimbitsa thupi mosangalala!
Onani mitengo yaposachedwa pano
Kulemera Kwabwino Kwambiri: VirtuFit Vinyl
Ngati cholinga chanu cholimbitsa thupi chikukulirakulira ndikumanga minofu, ndikofunikira kuti pang'onopang'ono muziwonjezera kulemera komwe mumakweza sabata iliyonse.
Ma dumbbells amawerengedwa kuti ndi maziko ophunzitsira mphamvu, ndipo mutha kuwagwiritsa ntchito popitiliza miyendo yanu, matako, msana, mapewa, chifuwa ndi mikono.
Ngati mwatsopano pakulimbitsa mphamvu, ndikulimbikitsidwa kuti musayambe ndi ma dumbbells omwe ndi olemera kwambiri kuti asapewe kuvulala komanso kuvulala.
Ichi ndichifukwa chake chosinthika cha dumbbell cha VirtuFit ndichinthu chofunikira panjira yopita ku thupi loyenera!
Zoyimba izi zochokera ku mtundu wa Dutch olimbitsa thupi a VirtuFit zimakhala ndi ma 8 vinyl mbale zolemera awiriawiri a 2.5 kg, 1.25 kg ndi 1 kg.
Chowonadi choti mutha kuyimitsa ma disc ndikuzimitsa pachipilala chophatikizira chimatanthauza kuti simutopa msanga.
Ngati simunachitepo zolimbitsa thupi m'mbuyomu, yambani ndi mbale za 1kg mbali iliyonse ya bala, ndikuwonjezera kulemera kwa dumbbell sabata ndi sabata kuti mukulitse mphamvu yanu yamphamvu.
Dumbbell imabwera ndi kutsekedwa kwa 2 kowongolera komwe kumapangitsa kuti zolemera zolemera zizikhala bwino komanso moyenera.
Ubwino waukulu wa vinyl dumbbell ndikuti ndiotsika mtengo kuposa zida zambiri zolimbitsa thupi, pomwe mutha kuchita masewera olimbitsa thupi omwewo.
M'malo mwake, pakuchita masewera olimbitsa thupi ndibwino kuti mugwiritse ntchito ma dumbbells chifukwa zimakuphunzitsani kukhazikika nthawi yomweyo.
Dumbbell iyi imapangidwa ndi vinyl ndi konkriti. Vinyl imamva bwino komanso yotetezeka m'manja, ndipo konkriti ndi njira yotsika mtengo yowonjezera ma disc.
Ichi ndichifukwa chake dumbbell yosinthika iyi ndi yotsika mtengo kuposa ma dumbbells ena pamsika. Magawo onse akukhazikitsidwa ali ndi chitsimikizo cha zaka ziwiri.
Onani mitengo ndi kupezeka apa
Zolemera Zapamwamba Zoyambira: Adidas Ankle Weights / Wrist Weights 2 x 1.5 kg
Kulemera kwa akakolo ndi dzanja lanu kuchokera ku Adidas ndi njira yodziyesera nokha!
Izi Adidas Ankle ndi Wrist Weights sizoyenera kokha kwa anthu omwe ali oyenera kale ndi ophunzitsidwa kale.
Amakhalanso abwino kugwiritsira ntchito oyamba kumene, kuti athe kudzikonzekeretsa sitepe ndi sitepe kuti ayambepo kwenikweni ndi zopepuka ndi zolemera.
Amathandizanso kutenga nanu ndikugwiritsa ntchito m'malo osiyanasiyana, mwachitsanzo mukapita kutchuthi kapena mukufuna kuchita masewera olimbitsa thupi panja.
Zolemera zamatayala za Adidas izi zimagulitsidwa paketi yolemera 2 ya 1.5 kg iliyonse.
Amapangidwa kuti azikulunga kumiyendo ndi pamiyendo, ndikutseka kwakukulu kwa Velcro komwe kumatsimikizira kuti ndikokwanira.
Mapaundi owonjezera omwe mumanyamula ndikukulunga zolemera m'manja mwanu ndi / kapena akakolo kumawonjezera kuyeserera kwa zomwe mumachita nawo, zomwe zimapangitsa kuti mukhale olimba komanso olimba.
Mukawaika m'miyendo mwanu, mutha kupanga maphunziro anu othamanga kapena gawo la yoga kukhala kovuta kwambiri. Kwa okonda masewera olimbitsa thupi, atha kugwiritsidwanso ntchito, mwachitsanzo, akamathamanga kapena kusewera mpira.
Mukakulunga zolemera m'manja mwanu, zimalimbikitsa mikono, chifuwa ndi mapewa.
Onani mitengo ndi kupezeka apa
Kusintha Kwabwino Kwambiri: Gulu Lankhondo Lotsutsa Lotsutsa
Kodi mukuyang'ana m'malo mwa zolemera kapena simukumva bwino mukamagwiritsa ntchito ma dumbbells?
Kenako magulu olimbana ndi njira yabwino komanso yosangalatsa yoyambira!
Magulu olimbana nawo amagwiritsidwa ntchito kuti awonjezere mphamvu zolimbitsa thupi chifukwa chakukana komwe kumapangidwa ndi magulu otanuka.
Ndi abwino kulimbitsa mwendo wanu, matako ndi abs, koma amathanso kugwiritsidwa ntchito pazolimbitsa thupi.
Kaya cholinga chanu ndi kuchepa thupi kapena kamvekedwe ka minofu, magulu olimbana nawo amachita zonsezi!
Seti iyi ya Force Resistance imakhala ndimagulu 5 osakanikira, lililonse limakhala ndi mphamvu yake yokha kuchokera pakuwala mpaka kulemera.
Zingwezo zimapangidwa ndi 100% latex wachilengedwe. Mudzalandiranso ndandanda yazolimbitsa thupi, zomwe zimapangitsa kukhala kosavuta kwa oyamba kumene kuchita zomwe akufuna kuti akhale ndi thanzi labwino!
Muyenera kuti muyambe ndi gulu loyatsa poyamba. Mukamachita masewera olimbitsa thupi nthawi zambiri komanso mumadzidalira mukamagwiritsa ntchito maguluwo, mutha kugwiritsa ntchito gulu lolemera nthawi ina.
Mwanjira imeneyi mutha kukulitsa pang'ono pang'ono zolimbitsa thupi pang'onopang'ono momwe mphamvu ya minofu yanu imakhalira ndikulimba mtima kwanu kumakulirakulira.
Zitsanzo zina za masewera olimbitsa thupi omwe mungachite ndi magulu olimbana nawo ndi "zovuta" zamatako, "squats" za ntchafu ndi "kuyenda mozungulira" kwa mbali zamatako anu.
Onani mitengo ndi kupezeka apa
Werengani zambiri zamagulu olimbana nawo apa: Kulimbitsa thupi kwanu kumlingo wapamwamba: ma elastics asanu olimba kwambiri.
Vesti Yolemera Kwambiri: Focus Fitness
Njira ina yolemera akakolo ndi dzanja ndi chovala cholemera.
Kodi ndinu wothamanga wofunafuna njira yatsopano yodzitsutsira?
Mumayika Vest Fitness Fight Vest iyi pazovala zanu zamasewera kuti mukulitse kulemera kwanu, kotero kuti imakulitsa kwambiri kulimbitsa thupi kwanu.
Kuphatikiza pa kuthamanga, mutha kupanganso zolimbitsa thupi (monga masewera kapena zolumpha).
Kafukufuku wambiri watsimikizira kuti kuthamanga ndi chovala cholemera kumathandizira kuti mukhale wathanzi mwachangu.
Kuphatikiza apo, kugunda kwa mtima kwanu kudzakhala kokulirapo chifukwa chakukula kwambiri (nthawi zonse ndibwino kuti muzitsatira ndi kuwunika kwa mtima!), kotero mumawotcha ma calories ambiri kuposa opanda chovala cholemera.
Masiku ano mumawona anthu ambiri akuthamanga atavala chovala cholemera ndipo ndi njira yothandiza kwambiri kuti mukhale olimba kapena kuti mudzikonzekeretse mpikisano wothamanga!
Chovalacho chimapuma komanso chimakhala ndi mapewa opangidwa bwino kuti mkwiyo ndi mapewa zizitetezedwe.
Chovalacho chimakhala ndi matumba olemera osiyana omwe amakulolani kuti muchepetse chovalacho ndi cholemetsa mwa kungochotsa kapena kuyika matumba olemera.
Chovala cholemera ichi kuchokera ku Focus Fitness chimapezekanso mumtundu wa 20 kg.
Kukula kwake kuli konsekonse ndipo kumasinthika kuchokera kukula pakati mpaka kukula kwakukulu kwambiri. Chovala ichi chimabweranso ndi chitsimikizo cha chaka chimodzi.
Chikwama chamagetsi chabwino kwambiri: Thumba lokhala lolimbitsa thupi mpaka makilogalamu 20
Kodi mumakondwera ndi zida zogwiritsira ntchito zolimbitsa thupi zomwe mungathe kuchita zolimbitsa thupi?
Chikwama chamagetsi ndi njira yosangalatsa yopangira kulimbitsa thupi kwanu kukhala kosangalatsa komanso kosiyanasiyana.
Kuphatikiza pa "squats back" (ndi chikwama champhamvu paphewa kuti muphunzitse miyendo yanu) ndi "makina osindikiza" (mukakweza chikwama champhamvu kuchokera pamalo oyimilira kuchokera pachifuwa kupita pamutu panu mutatambasula manja anu), inu amathanso kuyenda, kuthamanga kapena kuthamanga.
Ndi thumba lamagetsi mutha kuwonjezera kulemera komwe mumanyamula, zomwe zimapangitsa kuti masewera olimbitsa thupi azikhala olimba kwambiri ndipo mutha kukhala ndi mphamvu komanso kulimba motere.
Chikwama chamtundu wautoto cha khaki chimapangidwa ndi poliyesitala yolimba kwambiri ya 900D ndipo ili ndi ma handles 8 kuti muthe kuyigwira m'njira zosiyanasiyana.
Mutha kukweza, kupeta kapena kukoka chikwama chamagetsi, zomwe zikutanthauza kuti mutha kuchita nawo masewera olimbitsa thupi. Simungaganizire zamisalayo!
Zimabwera ndi matumba 4 amkati kuti muthe kusintha makilogalamuwo mpaka 20 kg.
Musanayambe, muyenera choyamba kudzaza matumba amkati ndi mchenga ndikutseka ndi kutseka kawiri kwa Velcro.
Kenako mumasankha momwe mungafunire kupanga thumba lamagetsi poika zikwama zamkati momwe mungafunire, ndipo nonse mwakonzeka kuti muyambe kulimbitsa thupi!
Kettlebell Wapamwamba: Tunturi PVC
Kettlebell ndi njira ina yopangira ndi kuphunzitsa minofu mthupi lanu mwachangu komanso moyenera. Kuphatikiza pa kulimba kwa minofu yanu, mutha kusinthanso kulumikizana kwanu, kusinthasintha kwanu ndi kukhazikika kwa thunthu.
Kusiyanitsa kwa dumbbell ndikuti kettlebell imatha kugwiridwa ndi manja awiri.
Mutha kusintha zomwe mumachita panthawi yochita masewera olimbitsa thupi ndipo mutha kusambira nayo (mwachitsanzo, ngati mungachite "kettlebell swings", komwe mumayendetsa kettlebell pakati pa miyendo yanu ndi kumbuyo, kumbuyo ndi mtsogolo).
Kettlebell amatchedwanso "makina okwanira olimbitsira thupi" chifukwa mutha kuchita nawo masewera olimbitsa thupi osiyanasiyana.
Kettlebell tsopano ndiyofunikira kwambiri pakuchita masewera olimbitsa thupi, chifukwa chake ndizofunikira zolimbitsa thupi zolimbitsa thupi!
Mupeza kettlebell yakuda iyi ya 8 kg mumtundu wa Tunturi.
Kettlebell imapangidwa ndi PVC ndipo imadzazidwa ndi mchenga, wotsika mtengo kuposa chitsulo.
Zinthuzo zimathandizanso kuyeretsa komanso kusangalatsa kugwiritsa ntchito. Zolemera zosiyanasiyana zimapezeka kuchokera pa 2 mpaka 24 kg.
Tapendanso ma kettlebell ena kwa inu: Best kettlebell | Maseti apamwamba a 6 awunikiridwa amuna ndi akazi.
Kapamwamba kabwino kwambiri: Gymstick Deluxe
Mphamvu zamthupi sizimangomangidwa ndi zolemera kapena magulu olimbirana. Njira ina yothandiza yophunzitsira thupi lanu lakumwamba ndikugwiritsa ntchito cholembera.
Chingwe chopangira utoto chakonzedwa kuti chiziphunzitsa bwino mikono, mmbuyo ndi m'mimba, osagwiritsa ntchito zolemera.
Mumangogwiritsa ntchito kulemera kwanu. Mutha kupanga "zokoka" ndi "zokongoletsa" pa izo mwa kudzikoka nokha ndikukwera pa bar kuti muphunzitse thupi lanu lonse kumtunda kuchokera ku abs ndi kumbuyo kwa minyewa kupita kumikono.
Chingwe chobisalira chimagwiritsidwa ntchito ngati chinthu chofunikira pamasewera monga calisthenics, pomwe amangogwiritsa ntchito thupi lolemera.
Komabe, masiku ano malo okhala ndi zodzikongoletsera ndiwowonjezera pakulimbitsa mphamvu kwa okonda masewera olimbitsa thupi.
Malo ogwiritsira ntchito masewera olimbitsa thupiwa ndi chitsulo cholimba chachitsulo chomwe chimakhala ndi chrome kuti chisachite dzimbiri.
Mumayika bala yolowera pakhomo kapena pakati pamakoma awiri okhala ndi zomangira ziwiri zopangira ndi zomangira 10. Bokosi lokoka ndiloyenera kukhomo kuyambira 66 cm mpaka 91 cm mulifupi.
Mukatha kuyika chala chaching'ono, ndi nthawi yoti muyambe kulimbitsa thupi!
Chomwe chimapangitsa kuti ntchitoyi ikhale yovuta ndikuti mumachita masewera olimbitsa thupi monga thupi lopepuka.
Kodi simukudziwa momwe mungayambire ndi cholembera kapena momwe mungapangire masewera olimbitsa thupi?
Mwamwayi, mupeza nambala ya QR pakulemba kwa chala-mmwamba momwe mungathere kutsata malangizo amachitidwe a kanema.
Jambulani kachidindo kameneka ndi kamera ya foni yanu yam'manja kapena piritsi ndipo muwona kuti kulumikizana kumatseguka komwe kumakutengerani ku makanema ophunzitsira.
Mavidiyo awa amakuwonetsani kulimbitsa thupi kwa wophunzitsira munthu yemwe thupi lake lonse limagwiritsa ntchito cholembera.
Kuchita masewera olimbitsa thupi kumatenga pafupifupi mphindi 30 mpaka 40, ndiye nthawi yokwanira yochita zolimbitsa thupi komanso zosangalatsa!
Mukuyang'ana mipiringidzo yabwino kwambiri? cheke malingaliro athu pazitsulo zabwino kwambiri zodzikongoletsera | Kuyambira padenga ndi kukhoma kupita kumalo omasuka.
Ndi zolemera ziti zomwe mungagwiritse ntchito mochita masewera olimbitsa thupi?
Pansipa tikupereka chithunzithunzi cha zochitika zofunika kwambiri komanso zolemera zapakhomo zomwe mungachite.
Squat
Squat ndi masewera olimbitsa thupi omwe amagwira ntchito minofu yonse mthupi lanu. Ndi masewera olimbitsa thupi omwe ngofunika kuchita.
Kukhwimitsa kumapangitsa mafuta kuyaka komanso kagayidwe kake. Zimathandizanso kuti mukhale ndi thanzi labwino komanso kupewa kupweteka kwa msana.
Mutha kupanga squats ndi ma dumbbells, zolemera zosinthika, thumba lamagetsi ndi kettlebell. Muthanso kuchita masewera olimbitsa thupi ndi wophunzitsira kuyimitsidwa, magulu olimbana ndi zovala.
Nthawi zonse onetsetsani kuti mukuyeserera squat kangapo ndi thupi lanu, chifukwa mawonekedwe oyenera ndikofunikira.
Werenganinso: Best squat rack | Chida Champhamvu Chophunzitsira [Top 4].
osindikiza phewa
Ntchitoyi ndi yabwino kuphunzitsira mapewa anu ndipo makamaka imayang'ana kutsogolo kwa mitu itatu yamapewa.
Mumachita masewera olimbitsa thupi ndi ma dumbbells, zolemera zosinthika, thumba lamagetsi kapena kettlebell.
bicep kupiringa
Mukuwona zochitikazi amuna ambiri amachita mu masewera olimbitsa thupi kuti alimbikitse biceps awo!
Mumachita masewera olimbitsa thupi ndi ma dumbbells, zolemera zosinthika, thumba lamagetsi kapena ma kettlebells.
Kukoka / chibwano
Mutha kuchita izi zokha ndi cholembera.
Pokhapokha mutadziwa bwino ntchitoyi, mutha kuwonjezera chovala cholemera. Powonjezera kulemera thupi lanu, kukankhira mmwamba kapena kubowolera kumakhala kovuta kwambiri ndipo mudzadzitsutsa nokha!
Ndi zolimbitsa thupi izi mumaphunzitsa thupi lanu lonse lakumtunda, kuyambira m'mimba ndi misana yam'mbuyo mpaka mikono.
Ntchito zolimbitsa thupi
Monga tafotokozera pamwambapa, mutha kugwiritsa ntchito zolemera zamakolo ndi dzanja kulimbitsa maphunziro anu, kapena kuzigwiritsa ntchito ngati zolemera zoyambira kumene.
Mukayika zolemera m'manja mwanu, mutha kuchita zolimbitsa thupi poyendetsa manja anu mmwamba ndi pansi, patsogolo panu komanso pafupi ndi thupi lanu.
Ndi zolemera kuzungulira mawondo anu, mutha kukwera kapena kutulutsa china chake, monga njinga yamoto, ndipo ngati mulibe, gwiritsani mpando kapena chinthu china cholimba, cholimba.
Muthanso kusuntha miyendo yanu chammbali mutayimirira (kapena mutagona) kuti muphunzitse miyendo yanu ndi matako anu.
Ndi wophunzitsira kuyimitsidwa amathanso kuchita masewera olimbitsa thupi ambiri ndi thupi lanu. Pomaliza, mutha kuwonjezera chovala cholemera, mwachitsanzo, zolimbitsa thupi kapena zolimbitsa thupi.
Kodi ndingagwiritse ntchito chiyani ngati zolemera kunyumba?
Palibe zolemera kunyumba pano ndipo kodi mukufuna kuphunzitsa?
Mutha kugwiritsa ntchito zinthu zotsatirazi zapakhomo ngati zolemetsa zophunzitsira:
- Ma galoni amadzi kapena mkaka (mitsuko yamadzi ndi mkaka ndiyabwino chifukwa ali ndi magwiridwe omwe amawapangitsa kuti azigwira mosavuta)
- Botolo lalikulu lazitsulo
- Chikwama chodzaza ndi mabuku kapena zitini
- Chikwama chodyera ziweto
- Chikwama chokhazikika cha mbatata
- lolemetsa buku
- Chopukutira
Kodi ungaphunzitse ndi zolemera kunyumba?
Zochita zambiri zolimbitsa thupi zitha kuchitika mosakhazikika komanso mwachinsinsi m'nyumba mwanu, pogwiritsa ntchito thupi lanu kapena zida zotsika mtengo zotsutsana.
Takambirana zolemera zabwino kwambiri kwanu pamwambapa. Komanso ganizirani mateti olimba, zolimbitsa thupi, ndi mwachitsanzo track ya squat.
Kodi ndi zolemera ziti zoti mugule kwa oyamba kumene?
Amayi nthawi zambiri amayamba ndi zolemera ziwiri kuchokera pa mapaundi 5 mpaka 10, ndipo amuna amayamba ndi zolemera ziwiri kuyambira mapaundi 10 mpaka 20.
Kodi kulimbitsa thupi kunyumba ndikothandiza?
Inde! Pokhapokha mutakhala okonzeka kuyika nthawi yolimbitsa thupi kunyumba, zitha kukhala zothandiza mofanana ndi masewera olimbitsa thupi!
Kuyamba ndi zolemera zabwino kwambiri kunyumba
Mutawerenga nkhaniyi, kodi mudalimbikitsidwa kuti muyambe ndi zolemera, magulu olimbana kapena ma dumbbells nthawi yomweyo?
Simusowa kuti mupite kumalo ochitira masewera olimbitsa thupi kuti mukhazikike komanso kuti mukhale olimba, ndipo pali njira zingapo zolimbirana pang'onopang'ono.
Mwachidule: Palibenso chowiringula chifukwa cholephera kuchita masewera olimbitsa thupi, chifukwa ndi izi zonse zomwe mungachite mumangobweretsa masewera olimbitsa thupi mnyumba mwanu!
Werengani zambiri: Ma Dumbbells Abwino Opendedwa | Zolakwitsa zoyambira kuchita pro.
