Posakhalitsa, ngati mutangogwira mafuta okhaokha pamimba ndi matako, vuto ndi "mafuta" omwe ali m'manja mwako adzabwera, ndipo pamodzi palimodzi, mphindi idzafika ndipo mudzapeza mabere akugwedeza, ndipo nthawi zina mumatulutsa manja ndi zizindikiro pamaganizo anu. Pofuna kusayendetsa bizinesi mopitirira malire, ndikofunikira kusamalira malo omwe ali aang'ono - pafupifupi osakhala ovuta, ndipo ali ndi zaka - nthawizonse amakhala tsoka. Chifukwa cha kukongola kwa manja ndi chifuwa, tikukupemphani kuti mupereke chidwi chanu pa zochitika zomwe simukugwirizana nazo.
Kodi minofu imakhudzidwa bwanji?
Monga tafotokozera pamwambapa, pazitsulo zofananazi mukhoza kupaka manja ndi chifuwa. Zotere:
- triceps;
- lalikulu pectoralis minofu;
- minofu yaing'ono ndi yaikulu;
- rhomboid minofu;
- minofu yowonongeka kwambiri;
- mitsempha ya mphuno.
Dziwani kuti machitachita omwe ali osaphatikizapo mipiringidzo yosakaniza mapiritsi si abwino, apa mudzathandizidwa ndi "wachibale" wa matabwa - bwalo losakanikirana.
Triceps kapena chifuwa?
Pofuna kutsindika kupsinjika kwa ma triceps kapena pectoral minofu pa nthawi ya masewero olimbitsa thupi, m'pofunika kusintha pang'ono ntchitoyi. Ngati mukufuna kuponyera chifuwa chanu, ndiye kuti manja anu ayenera kukhala kutali kwambiri ndi chifuwa pomwe mutha kusintha, ndipo thupi limakakamizidwa kutsogolo.
Mukakhala ndi zofunikira zowonongeka, choyamba, bwerani manja anu pafupi ndi thupi lanu panthawi yotsika, ndipo musapitirire patsogolo, kukhalabe owongoka.
Njira yothetsera
Zochita pazitsulo zosagwirizana za atsikana, palibe, kupatula chiwerengero cha kubwereza sichisiyana ndi mzake. Asanayambe, nkofunikira kutenthetsa bwino ndi kugwirana mafupa, zidzakuthandizani kupeŵa mavuto - kupuma ndi kusokoneza .
Mabhala ayenera kukhala ochepa pang'ono kusiyana ndi mapewa anu, pamwamba - ngakhale, mwinamwake, kusuntha, mungathe kuyambitsa kupindika kwa msana.
Timatenga manja onse awiri ndi mipiringidzo yofanana, kukwera (kuthamanga, kapena kugwiritsira ntchito phazi) ndikupita pansi, kugwedezeka. Pachifukwa ichi, mlingo wa kugwedeza kwa zidutswa ayenera kukhala osachepera - 90 °, ndipo makamaka osachepera. Chiwerengero ndi chokwanira momwe mungathere, ngati ndinu oyamba, kuchepetsa kukula kwake, koma kumamatira ku digiri.
Chimene simungathe kuchita:
- jerks;
- kumasula.
Kupuma:
Powonjezereka kwa zida zankhondo, pamphuno.
Zonse zomwe mungachite pazitsulo zosagwirizanitsa zimakankhira mmwamba, ngati mukufuna kupanga ntchito zosiyanasiyana, yesetsani kuchita masewera olimbitsa thupi. Kuti muchite izi, muyenera kupachika kulemera kwina. Njirayi ndi yofananamo, koma wina sayenera kuchita maphunziro oposa 2 pa sabata.
Ife tikuwoneka kuti takambirana ndi zomwe zochitika pazitsulo zimapanga (musaiwale za aesthetics za zigoba ndi chifuwa!), Ndi njira, ndi kuwonjezera pa chifuniro (pushups pa triceps, pachifuwa, ndi kulemera), komabe, inube Kodi mumatsimikiza kuti ndi bwino kugwiritsa ntchito masewera olimbitsa thupi?
Zambiri zolemetsa "kwa":
- Mizati ili pafupi pafupifupi bwalo lililonse,
chifukwa cha kugula kwawo, simukufunikira kugwiritsa ntchito ndalama, ndipo chifukwa cha ntchito yanu simukuyenera kulipira malipiro a mwezi uliwonse, monga malo ogwiritsira ntchito thupi. - Kuchita masewera olimbitsa thupi kumaphunziro oyambirira ndipo sikutanthauza chidziwitso chozama cha masewera.
- Mabotolo - ili ndi njira yokhayo yokweza manja ndi chifuwa ndi zochita 1 zokha.
- Kuwonjezera pa kupopera pachifuwa ndi manja, mukuyandikira kufunika kwa m'mimba. Mundikhulupirire ine, mutatha kuchita masewera olimbitsa thupi, mudzamva makina anu onse osindikizira!
- Kuwongolera ndi njira yowonjezera yowonjezera mafuta okhutira mutatha kuthamanga ndi kudumpha chingwe, ngati simugwiritsa ntchito ma simulators apadera.
Kotero, mutayesa, simungataye kanthu kali konse, chifukwa simukusowa ndalama kuti mugule mipiringidzo. Ndipo zotsatira zake ndi umoyo wanu zidzakhala zovuta kwambiri kuti mupitirize maphunziro!