Dumbbell Yoyera

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Migergo
• Imimiselo eqhapho: Deltoid Anterior, Gluteus Maximus, Quadriceps

Ukuxhumana kwe Dumbbell Yoyera

Dumbbell Clean ndi masewera olimbitsa thupi athunthu omwe amalimbitsa mphamvu, mphamvu, ndi kugwirizana, makamaka kulunjika mapewa, kumbuyo, ndi kumunsi kwa thupi. Ndioyenera kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri omwe ali ndi chidwi chokweza masikelo, kuchita masewera olimbitsa thupi, kapena kuchita masewera olimbitsa thupi. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi kumatha kupititsa patsogolo mphamvu zophulika, kupirira kwa minofu, ndi kukhazikika kwa thupi lonse, zomwe zimapangitsa kukhala chisankho choyenera kwa iwo omwe akufuna kukhala ndi regimen yolimbitsa thupi bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Yoyera

• Phimbani mawondo anu ndi m'chiuno kuti muchepetse chiuno chanu, ndikusunga msana wanu molunjika ndi chifuwa chanu, mpaka ma dumbbells ali pamwamba pa bondo.
• Mwamsanga tambasulani m'chiuno ndi mawondo anu ndipo nthawi yomweyo kukoka ma dumbbells mpaka mapewa anu, kutembenuza manja anu kuti manja anu ayang'ane kutsogolo ndipo ma dumbbells akupumula kutsogolo kwa mapewa anu.
• Tsitsani ma dumbbells kumbuyo kwa mbali zanu mowongolera, kubwerera kumalo oyambira.
• Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Dumbbell Yoyera

• **Sankhani Kulemera Koyenera**: Ndikofunikira kusankha kulemera komwe mungathe kunyamula bwino. Kulemera kwambiri, ndipo mukhoza kuvulazidwa; yopepuka kwambiri, ndipo simupindula mokwanira ndi masewerawa. Yambani ndi kulemera kopepuka kuti muyese mawonekedwe anu, kenako pang'onopang'ono muwonjezere pamene mukukhala omasuka ndi kayendetsedwe kake.
• **Mov

Dumbbell Yoyera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Yoyera?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Clean. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muphunzire mawonekedwe ndi luso poyamba. Zochita izi zimaphatikizapo mayendedwe ovuta omwe amagwira magulu angapo a minofu nthawi imodzi, kotero ndikofunikira kuti mawonekedwewo akhale oyenera kuti mupewe kuvulala. Zingakhale zothandiza kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi awonetse kaye masewerawa. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Yoyera?

• Single-Arm Dumbbell Clean ndikusintha komwe mumagwiritsa ntchito mkono umodzi panthawi imodzi, zomwe zingathandize kuzindikira ndikuwongolera kusalinganika kulikonse mu mphamvu kapena luso.
• Dumbbell Power Clean ndi mtundu womwe wonyamula amanyamula kulemera pang'ono pang'onopang'ono, ndikugogomezera kwambiri mphamvu ya m'chiuno ndi mwendo.
• Dumbbell Squat Clean imaphatikizapo kuyeretsa kwa dumbbell ndi squat kutsogolo, kuonjezera kukhudzidwa kwa minofu ya m'munsi mwa thupi.
• Dumbbell Clean and Press imawonjezera makina osindikizira mpaka kumapeto kwa kayendetsedwe koyera, ndikupangitsa kuti thupi lonse likhale lolimbitsa thupi lomwe limayang'ananso mapewa ndi triceps.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Yoyera?

• Push Press imakwaniritsa Dumbbell Clean powonjezera mphamvu ya mapewa ndi mkono, zomwe ndizofunikira kwambiri pagawo la 'kugwira' zoyeretsa, komanso zimathandizira kukonza kulumikizana kwa thupi lonse komanso kupanga mphamvu.
• The Deadlift ndi ntchito ina yomwe imathandizira Dumbbell Clean, chifukwa imalimbitsa minofu yam'mbuyo ngati ma hamstrings ndi m'munsi kumbuyo, zomwe ndizofunikira kuyambitsa gawo la 'kukoka' mukuyenda koyera.