Ngati inu asatope tsiku lililonse kubwereza bwerezanonso pogwiritsa, ndiye inu amafuna kusiyanitsa ndondomekoyi. Ndipotu, ngati masewera olimbitsa thupi aleke kukondweretsa inu, ndiye ntchito yawo adzaleka. Choncho, n'kofunika kukatenga nthawi ufulu wochita ndi dumbbells ndi kukokera-overs ali ndi njira yabwino.
Kodi chofunika n'chiyani?
Pullover ndi dumbbells angathe kuchitidwa popanda zipangizo zina. Choyamba inu, ayenera okha dumbbells. Kuyamba, kutenga osati kulemera kwambiri monga masewera olimbitsa thupi kwenikweni zovuta komanso zimafuna kukonzekera bwino. Oyamba ali osavomerezeka monga mu mapulogalamu awo. Koma kuti kupanga pullover ndi dumbbells kunama, iwe uyenera kugula ngakhale benchi zolimbitsa thupi. Mukhozanso Kodi njira monga mipando kapena mipando ena improvised, koma benchi bwino kuti n'zotheka kusintha kutalika, moti kukuthandizani kuchita Zochita zina.
Akamanena za womberani
Ngati mukupita kuwonjezera pullover ndi dumbbell mu pulogalamu yanu, choyamba muyenera mutidziwe bwino njira womberani imagwiridwa. Muyenera kugona perpendicular pa benchi kuti mapewa anu anayikidwa pa izo. The torso ayenera kufanana pansi, miyendo ndichotse pa mawondo. Mu dzanja, kutenga chipolopolo okonzeka ndi kuyamba kuchita pullover ndi dumbbells: atamva dumbbell, umene achepetsa manja onse vertically. Ndiyeno yambani kupereka ndi dumbbells kumbuyo mpaka mumaona kuti zambiri sangathe zasiyidwa. Kwezani manja anu ndi kubwerera ku malo kuyambira pambuyo kupuma pang'ono, kupitiriza ndi ntchito yonseyi. Cholinga kuonetsetsa kuti zosokoneza ndi yaifupi ngati n'kotheka, ndipo manja anapita monga otsika ngati nkotheka. Ntchitoyi adzalola kuti ntchito pa magulu angapo minofu pa nthawi yomweyo wakupatsani kutambasula. Makamaka yodzaza minofu ya chifuwa ndi kumbuyo minofu. Komanso, ntchito yonseyi limakupatsani kutulutsa mmwamba triceps, ndi kwa gulu ili minofu ikulongezedwa kwambiri, mukhoza kuima ndi dumbbell pamalo pansi kapena kuuchotsa pang'ono ndi kutsikira kwa nthawi yaitali.
zosiyanasiyana zokambirana
Pullover ndi dumbbells kulibeko mu Baibulo limodzi, iwo zosiyanasiyana, zomwe Koma amasiyana zipolopolo makamaka basi. Nthawi zambiri, m'malo ntchito dumbbell bala, amene amalola inu kulamulira kulemera molondola kwambiri. Koma mowa ndi chipolopolo katundu, kotero kuti ntchito zake akhoza anayamba othamanga yekha ophunzitsidwa, mtundu wa masewera olimbitsa thupi ndi contraindicated kwa oyamba. Ngati ndinu nthawi yaitali chinkhoswe ndi dumbbell ndi inu mukuzindikira kuti izo siziri zokwanira, inu mukhoza pawiri kulemera, kutenga aliyense dumbbell dzanja. Koma m'pofunika kuganizira mfundo zina zabwino zonse, kuti zotsatira pazipita thupi. Manja asungike kanjedza akukumana mzake, kulemera ndi wogawana kugawa. Mukhoza Finyani manja anu pamene muyamba nawo dumbbells awiri, koma pa nthawi kuyamba kawetedwe moti musakhudze, ndiye pullover adzakhala zothandiza kwambiri.