kubika dumbbell

chigadzirwa chimiro

1. Nyanzvi yependi yekubheka nzira.Dumbbellshadzina chepfu uye hadzina kunaka.
2. Kurema kunogona kugadziriswa.Inogona kuita 100 kg imwe chete.
3. Chivharo hachizosununguka mushure mekusimbisa.Kunyange ikawira pasi, haingasuki.
4. Kusina – kutsvedza grip handle, roll embossing of lathe, Kudikitira muzvanza hakutsvedzi.
5. Kugara, Kudonha kwechisimba hakuzovi dambudziko.

nzira dzekudzidzira

1. Sarudza uremu hwakakodzera usati wadzidzira dumbbells.
2. Chinangwa chekudzidzira ndechekuvaka musuru, Zvakanakisisa kusarudza dumbbell nemutoro we65% uye 85%.Semuenzaniso, Kana iwe uchikwanisa kusimudza mutoro wegumi makirogiramu panguva, Iyo dumbbell inofanirwa kusarudza uremu kuve 6.5 kg - 8.5 kg inoita maekisesaizi.Dzidzira 58 seti pazuva, Imwe neimwe seti ye6 - 12 reps, usafambe nekukurumidza, imwe neimwe seti yakaparadzaniswa ne2 - 3 maminetsi.Mutoro wakakurisa kana kuti mudiki, nguva yacho yakarebesa kana kuti ipfupi, Haishande zvakanyanya.
3. Chinangwa chekudzidzira ndechekurasikirwa nemafuta, Inokurudzirwa kudzidzira 15 - 25 reps kana kupfuura pane imwe neimwe.Nguva yeboka rimwe nerimwe inofanira kuva maminitsi 1-2.Kana iwe uchifunga kuti chiitiko ichi chinofinha.Unogona kudzidzira nemimhanzi yaunofarira, kana kuita dumbbell aerobics kumimhanzi.