Atsikana ambiri atatha kuchepa thupi amaona kuti manjawo amawoneka oipa, chifukwa khungu limapachika, ndipo minofu imakhala yovuta. Konzani vuto lidzakuthandizani machitidwe pa mikono ndi mapewa. Ndibwino kuti muzichita muholoyi, chifukwa pali zipangizo zina zomwe zimakupangitsani kuti muzitha kufulumira. Popeza minofu yomwe ili m'manja ndi yaing'ono, kukwaniritsa zotsatira sizitenga nthawi yambiri.
Kodi ndi zochitika ziti zomwe zimapangitsa kuti muchepetse?
Ngati mumaphatikizapo zochitika zanu zovuta pa mikono ndi mapewa, ndiye kuti mungathe kusintha maonekedwe osapangidwira. Musamawope kuti mphamvu zomwe zimapanga m'manja zidzakulitsa kwambiri, chifukwa zimatenga nthawi yaitali kuti tiphunzitse komanso kutenga masewera olimbitsa thupi. Chitani katatu pa sabata, kuchita masewera atatu mu nthawi 12-15. Kuchita zochitika zonse, kuyesayesa, kumaimira kutuluka.
Zochita pa manja pa masewera olimbitsa thupi:
- Kugwirana manja ndi mabulosi . Zochita izi zakonzedwa kuti zikupangire biceps. Imani molunjika ndi kugwira galasi kuchokera pansi pamanja anu otambasula, mukuloza manja anu. Sakanikizani / osasunthika pachigoba, ndikukweza chipolopolo pachifuwa. Ndikofunika kuti musamachite zina.
- French bench press . Zochita zazikuluzikuluzi pamanja zidzathandiza kupanga ma triceps. Chitani zochita ndi dumbbells ndi ma barbell. Khalani pa benchi, mutagwira zingwe za manja. Mfundo yofunikira - kanjedza iyenera kulumikizana. Onetsetsani pang'ono kutsogolo kuti mapulojekiti awaike pamwamba pa mutu wanu. Gwirani manja anu m'makona kuti minofu ikhale kumbuyo kwanu, ndiyeno mubwerere ku FE. Onetsetsani kuti mikono yomwe imachokera m'mapewa mpaka kumapiri akuyenera kukhala osayima.
- Bench press . Kuphunzira triceps, mukhoza kuchita masewerawa, koma kuti muthe kupeza zotsatira, ndi bwino kugwiritsa ntchito kulemera kwake. Ikani nokha pa benchi ndikusunga projectile kudzanja lanu lakumanja pamwamba pa chifuwa. Lembetsani bokosi mpaka kukhudza chifuwa ndipo mutatha kuchedwa pang'ono, bwererani ku FE. Zilonda ziyenera kusungidwa pafupi ndi thupi momwe zingathere.
- Kuwombera chingwe . Tengani zitsulozo ndi kuziika pamanja anu pansi pamaso mwanu. Zikhatho ziyenera kulunjika ku thupi. Kodi kukoka kwa ziphuphuzo ku chinsalu, pamene mukuwongolera ming'alu ngati momwe mungathere. Choyamba m'pofunikira kukweza mapewa ndi mphambano, ndipo pokhapokha ndiye kuti akutsutsana. Chitani chilichonse mosavuta popanda kugwedeza. Sungani nsana wanu wosalala ndipo musabwerere mmbuyo.