Zvinokurudzirwa kuti simba rekutanga rekudzidzira rinofanira kuva 5-7.5 kg ye biceps.Kana iyo triceps ikaitwa ne dumbbells, i 2.5-5 kg neruoko rumwe uye 10 kg pafudzi.Saka, tichifunga kuti iwe pakutanga unotenga peya ye dumbbells ine zita 30 kg (chaizvoizvo chete anopfuura 20 kg).Kana iwe uchiomerera pakudzidziswa.Mushure memwedzi mitatu, uremu uhwu hwakakunakira iwe, brachii maviri uye brachio matatu.Asi mapendekete haana kukwana.Mwedzi mitanhatu gare gare, Brachio yakanga isingachaiti.Panguva iyoyo, zvichawedzerwa zvakakodzera maererano nemamiriro ezvinhu omunhu pachake.Ini ndinokurudzira kuti utenge ma dumbbells ane huremu hwezita hwe50 kg, uye maviri ega ega 5 kg dumbbells.Izvi zvakakwana kuti iwe ushandise kwegore rimwe.Mamiriro ezvinhu anobvumira.Paunenge uchitenga barbell bar, iyo Olympic bar ichave yemhando yepamusoro uye inotora nguva yakareba.
Chimwe chinhu chandinoda kutaura ndechekuti.Iwe unoda zvakakwana reps uye zvakakwana seti kuti udzidzise tsandanyama dzako.Iwe haufanirwe kuneta nekufema kumwe, kunyangwe wapedza.Ita mafambiro akasiyana ane huremu hwakasiyana kasingaperi.Uye haudi uremu hwakanyanyisa kuti ushandise tsandanyama, saka haudi madumbbells anorema kana mabarbells.
Ruzivo rwakawedzerwa:
Iyo dumbbell Exercise nzira seti yemaitiro ekusimba anopedzwa nemidziyo yemadumbbell.Inogona kuzadzisa chinangwa chekuwana tsandanyama kune vanhu vakaonda, kuderedza mafuta kune vanhu vane mafuta uye kuumba.Matanho akasiyana ekusimba uye zvinangwa zvekusimba zvine nzira dzakasiyana dzekusimbisa madumbbells.
Basic exercise principles:
1. Kuti vanhu vakaonda vawane tsandanyama, zvakakodzera dumbbell maekisesaizi ane uremu hunorema uye shoma reps.
2. Kuderedza mafuta kwakakodzera dumbbell maitiro ane uremu hudiki uye kakawanda.
3. Nechinangwa chekuumba, zvakakodzera kurovedza muviri nepakati uremu dumbbells.
Nguva yekutumira: Jun-24-2021