Tora Simba Rako Kudzidzira kune Inotevera Chinhanho neNyanzvi Mazano uye Matekiniki Ekushandisa Mahara Weights.

Huremu hwemahara, hwakadai semadumbbells, mabarbells, uye kettlebell, zvinopa nzira inogoneka uye inoshanda yekusimbisa chitima nekuvaka tsandanyama.Heano mamwe matipi ekushandisa emahara masimbi zvakachengeteka uye zvinobudirira:

1.Tanga nezviyero zvakareruka: Kana iwe uri mutsva pakudzidzira simba, tanga nemagetsi akareruka uye zvishoma nezvishoma uwedzere uremu sezvaunovaka simba uye chivimbo.

2.Kutarisa pafomu yakakodzera: Chimiro chakakodzera chakakosha pakushandisa mahara mahara.Ita shuwa kuti uri kuita maekisesaizi ega ega nemazvo kudzivirira kukuvara uye kuwana zvakanyanya kubva pakurovedza kwako.

3.Shandisa huwandu hwakazara hwekufamba: Paunenge uchishandisa masimbi emahara, ita shuwa kuti uri kushandisa yakazara yakazara yekufamba kune yega yega.Izvi zvichakubatsira kunanga mapoka akasiyana emhasuru uye kuwana zvakanyanya kubva pakurovedza kwako.

4.Warm up usati wasimudza: Usati watanga kusimudza, iva nechokwadi chokuti wakanyatsodziya.Izvi zvinogona kubatsira kudzivirira kukuvara uye kuvandudza mashandiro ako.

5.Shandisa chivara: Kana uchisimudza zvinorema, funga kushandisa spotter kuti ikubatsire nekusimudza kwako.A spotter inogona kukubatsira kuti ugare wakachengeteka uye kupedzisa kusimudza kwako nefomu rakanaka.

6.Sanganisa maekisesaizi ako: Kuti udzivise kufinhwa uye uchengetedze maekisesaizi ako achinakidza, sanganisa maekisesaizi ako uye chinja maitiro ako nguva nenguva.

7.Incorporate compound exercises: Compound exercises, zvakadai se squats uye deadlifts, zvinotarisa mapoka akawanda emasumbu uye zvinogona kushanda zvakanyanya pakuvaka simba uye tsandanyama.

8.Chengetedza kufambira mberi kwako: Chengetedza kufambira mberi kwako nekunyora pasi uremu hwauri kusimudza uye nhamba ye reps yauri kuita pamutambo wega wega.Izvi zvinogona kukubatsira kuona kufambira mberi kwako nekufamba kwenguva uye kugadzirisa kurovedza muviri kwako zvinoenderana.

Nekutevera aya matipi, unogona zvinobudirira uye zvakachengeteka kushandisa maremu emahara kusimba chitima uye kuvaka tsandanyama.Rangarira kutanga nezviremu zvakareruka, tarisa pachimiro chakakodzera, uye batanidza maekisesaizi akasiyana siyana mumuitiro wako.Rombo rakanaka!