Sizingatheke kumva kwa atsikana funso: "Kodi ndi zochitika ziti zomwe zimachepetsa chifuwa?", Chifukwa ambirife timalota pafupi kukula gawo ili la thupi. Komabe, ntchito zabwino kwambiri zochepetsera maere ndi mphamvu zothandizira amayi . Kuchita zovuta ndi zolemetsa zosiyanasiyana kumatulutsa thupi ku mafuta owonjezera, kuphatikiza pakati pa mammary glands ndi minofu ya pectoral. Mafuta oterewa amachititsa kuti mawere apweteke kwambiri.
Momwe mungachepetse kukula kwa mawere - zoyamikira
Kuchita masewera olimbitsa thupi kumachitidwa pafupipafupi kapena mofulumira, ndipo pitirizani ndi njira 3-4. Kubwereza kwa zochitika zonse ziyenera kukhala maulendo 20, ndipo zina zonse pakati pa njira iliyonse ziyenera kukhala zoposa masekondi 60. Ngati mutasankha katundu wopanda zolemetsa, ndiye kuti ayenera kukhala nambala yochepa. Zochita za thupi zochepetsera mkaka ziyenera kuchitidwa pokhapokha, pamene kupuma pakati pa njira (zosapitirira 15 masekondi) zikhale zochepa.
Zochita zochepetsera kukula kwa m'mawere
Zochita zochepetsera minofu ya pectoral ndi izi:
- Kusokoneza kuchokera pansi. Iwo akhoza kuchitidwa ngakhale pa mawondo awo. Maudindo oterewa amakulolani kuti musamalire udindo wanu.
- Tengani ziphuphuzo m'manja mwanu ndikuzigawa. Onetsani katundu wotere mu njira zitatu nthawi zosachepera 15.
- Mtundu wotsatira wamthupi umatchedwa "Kusewera ndi accordion." Manja omwe ali ndi dumbbells ayenera kukhala patsogolo pa chifuwa. Gwiritsani manja mosiyana ndi kugwirana manja, ndiyeno molunjika.
- Timapanga "Mill". Pamene mkono umodzi wokhala ndi dumbbells ukukwera mmwamba, winayo panthawi imodzimodzi amapanga dash. Sinthani manja mosiyana.
- Gwiritsani ntchito "bokosi". Momwemo, "kutaya" manja ndi ziphuphu zamtsogolo.
- Lembani pansi pa benchi yopanda malire, manja okhotakhotakhota ndi zitsulo zosungira zili patsogolo panu. Kuwabala iwo mosiyana. Chiwerengero cha njira zoyenera ndi 3-4, nthawi khumi ndi zisanu.
- Tsopano mukusowa bar. Malo oyambira ayenera kukhala ofanana. Lembani pabedi ndi msana wanu, mutayika manja anu pachifuwa muyenera kukhala bar. Udindo wa bhala uyenera kukhala wochuluka pang'ono kusiyana ndi wamba. Gwiritsani manja, galasi likubwezeretsedweratu, kubwerera ku malo oyamba. Gwiritsani ntchito mawonekedwe anu akusunthira pansi ndipo zitsulo zanu zisunthidwe.
- Zochita zapitazo zikhoza kuchitidwa mosiyana. Khalani pansi ndikudalira pa benchi yosungira. Kuthamanga kwapakati pa manja opindika kumagwira bar. Yambani manja anu ndikukankhira bar, kuti mutenge malo oyamba.
