Zochita za minofu ya manja

Kufika kwa chilimwe mwachidwi kumatikumbutsa kuti si nthawi yowonjezera ya maholide, komanso nthawi ya madiresi otseguka. Tsoka, nthawi ino nthawi zonse zimatidabwitsa.

Manja - mutu wapadera wa thupi lachikazi. Chabwino, nchifukwa ninji matumba olemetsa ndi chitsulo chosakanizika poto sakudziwika ndi miyendo yathu ngati zochita zolimbitsa thupi ? Azimayi nthaŵi zonse amanyamula katundu wawo wolemetsa wolemera, koma komabe matembererowa amatembereredwabe.

Vuto ndilo kuti mbali ya kumunsi kwa nsonga, yomwe imapachikidwa ndi kumene triceps ilili, iyenera kuphunzitsidwa padera. Izi zikutanthauza kuti ziyenera kukhala zozizwitsa pofuna kulimbitsa minofu ya manja, zomwe zimachitidwa ndi kulemera kwina.

Ganizirani njira zingapo zomwe zingatheke kuti muthetse mphamvu za manja.

1. Zosakaniza - pakadali pano, minofu ya manja anu imayesa kulemera kwa thupi lanu, zomwe sizingatheke koma zimawapatsa zambiri kuposa katundu wodzaza. Zopindulitsa kwambiri "zothandiza" - ndizokapangika pansi, pamene mupitirira ndi miyendo yolunjika pa masokosi anu ndi manja anu. Mukamayika manja anu, mphamvu imakhala yolemera pa triceps. Motero, gulu lalikulu limaphunzitsa mapepala a biceps.
2. Zisokonezo - ayambe ndi 1 makilogalamu pamanja, musathamangitse kulemera kwakukulu. Pofuna kutulutsa minofu ya manja, zochitika za amayi ziyenera kukhala ndi zobwereza 10 mpaka 20 pa dzanja. Kulemera kwake kungapitirire pang'onopang'ono, ngati kuli kotheka. Koma kilogalamu imodzi ndi yokwanira kuti manja anu akhale ndi mpumulo wokongola.
3. Zosakaniza ndizo zotchedwa kubwezeretsa. Kuchita masewera olimbitsa thupiwa kwa minofu ya manja yomwe mukufunikira kumvetsa nsonga ya mpando ndi manja anu, kukokera pansi pamutu, ndikukoka miyendo patsogolo. Pakamwa, kutambasula manja anu, kukweza mapepala, kupanga mzere wolunjika wa thupi lonse. Timapanga manja athu ndikudzichepetsa.

Zochita

Ndipo tsopano tipanga masewero olimbitsa thupi omwe amachititsa minofu ndi manja. Kawirikawiri akazi amawopera kuti amadzimadziwa, chifukwa amakhulupirira kuti zipolopolo za kilogalamuzi zingawapangitse iwo kupanga thupi. Koma musapitirize kunena za zizindikiro: mu thupi lachikazi muli testosterone yaing'ono kwambiri, choncho sitingathe kuphunzitsidwa mwamphamvu ndipo ndichifukwa chake mafuta amavutikira mosavuta mbali iliyonse ya thupi.

1. Pokhala pa bondo limodzi, mwendo wakutsogolo umatsalira wokhazikika pazingwe zolondola. Onetsani makina osindikizira ndikutsamira patsogolo. Zisokonezo zimakhala patsogolo pa chifuwa. Tidzawabalalitsira kumbali kumbali, ndi kuchepetsa kupuma. Timachita maulendo 10, kusintha mwendo ndi kubwereza zochitikazo.
2. Ife timapita pa mapazi athu, mwendo wathu wakumanzere uli kutsogolo, theka lamba, molunjika kumbuyo. Kudandaula mu dzanja lamanja. Pumphunzi timayimilira patsogolo, timatsitsa pang'onopang'ono, ndipo pamphuno timayimitsa. Dzanja ndi lolunjika ndithu. Kwa oyamba kumene - 10 - 15 kubwereza, m'kupita kwanthawi kuchuluka kwawo kungawonjezere. Timasintha mwendo ndi dzanja ndi kubwereza kumbali yachiwiri.
3. Miyendo ndi yaying'ono kwambiri kuposa mapewa, timakweza manja athu ndi ziphuphu kumapeto kwa chifuwa, kupukuta manja athu pozizira, osayambanso kupuma. Timatsatila kumbuyo ndi zofalitsa - m'mimba ziyenera kubwezeretsedwa, minofu imasokonekera. Timachita maulendo 10.
4. Manja amatha kubweretsa kumbuyo kumbuyo, kumagwira pafupi makutu, kutambasula manja athu pa exhale, pa kudzoza ife timatsikira ku FE. Kumbuyo kumayenera kukhala kolunjika, chiuno mwanjira iliyonse sichikhoza kulowera.
5. Timagona pansi, kumbuyo, miyendo ndi theka, kumbuyo kumatsitsimula pansi. Timatambasula manja athu ndi ziboliboli patsogolo pathu pa chifuwa, kuwamangirira kuti chombocho chikhale chozungulira pansi, timadutsa manja. Pumphunzi timayendetsa manja athu mmwamba, kuwathamangitsa kutali ndi ife eni, ndipo podzudzula ife timawabwezeretsa. Timachita maulendo 10.
6. IP ndi yofanana. Manja amatambasulidwa pamwamba, pamphunzi, timatambasula manja athu kumbali, koma osagwira pansi, ndiye timawachepetsa ndi kuwabwezeretsa ku IE ndi mphamvu ya mfupa. Yesetsani pang'onopang'ono ngati n'kotheka. Timachita maulendo 15.