Kodi kupanga mapewa onse wopanda masewero olimbitsa thupi lake?

Zochita chitukuko zimfundo phewa ndi mwachilungamo wophweka njira, koma kukhazikitsa iwo adzakhala zovuta poyamba. Pofuna kupewa kuvulala, sprains, muyenera kuwonetsetsa kuti kutambasula paphewa wanu. Komanso, kudziwa kulemera malire ndi kuyamba ndi katundu theka. Ngati inu mungotenga kulemera pazipita, zifukwa zimene ankapereka.

maphunziro mphamvu

othamanga watsopano zambiri ndikudabwa za momwe kuti mapewa onse. Koma kuchita maphunziro tsiku Sikuti. Ndi zokwanira za mutu umodzi mu masiku 4-5. Sankhani okha zofunika zochepa zokambirana komanso kuchita waika 5 (njira) ndi 10-12 kubwereza. othamanga watsopano ayenera makamaka tcheru kwa iyemwini, chintchito chambiri katundu pazipita, koma musati kusankha zolemera mowala.

Komanso, kuganizira momwe kuti mapewa onse, kuphunzira Zochita zikuluzikulu.

Katundu pa mapewa, ngati tatchulazi, kungakhale pambuyo malo zochangamutsa. Pambuyo kumaliza zochangamutsa, Mpofunika inu kuchita masewera olimbitsa thupi izi: Tengani dumbbell kapena barbell khosi ndi kutsatira njira imodzi Zochita, m'tsogolo.

Tip: Ngati inu benchi chifukwa cha mutu kumbuyo, nthawi zonse kundicemereranyi amamuchitira. Izi ndi zofunika chifukwa chakuti zowawa deltas ndi minofu dzanja, katundu amakhala oopsa.

Kukweza manja ndi dumbbells mu manja ake.

Mmodzi wa masewera, kumene cholinga ndi pa akuyendayenda iliyonse minofu - ndi ojambula. Zochita phewa aphatikizidwa maphunziro, ndi kukwaniritsa zotsatira, ukuwonjezeka katundu. Kwambiri lomwenso zolimbitsa thupi - ndi kuukitsa mapewa ndi kulemera mmanja mwanu.

Tip: Kuchita ntchito yonseyi ndi pazipita matalikidwe, choyamba Tambasula wabwino mapewa. Kuti zimenezi zitheke Anapachikidwa mu mkhalidwe omasuka pa bala kapena crossbar, pang'ono kupanga Chikoka (kokha 10-15 cm).

Safuna kugwiritsa ntchito kulemera pazipita, kapena anamaliza mapewa ndi zimbale msana chifukwa cha katundu zina.

Pa ntchito yonseyi ndi kupuma likhale, inu akuthandiza torso mu chikhalidwe molunjika, kutanthauza kuti minofu ntchito efficiently.

mikono Extension linapendekeka patsogolo.

Kuphunzira za mmene mungapangire mapewa onse. Ntchito yotsatira - ukugwirizana izi alternately lililonse dzanja, atatsamira patsogolo. Kuti tichite zimenezi, thupi sindinga pamalo yopingasa, kutali ndi phazi dzanja ntchito akuika patsogolo. Mtunda pakati pa miyendo - phewa m'lifupi. Pang'ono mawondo anu ndi kukatenga dumbbells. Pang'ono pang'ono pindani mkono wanu pa chigongono pa madigiri 90 kapena kupitirira. The kumtunda kwa dzanja ndiye mu ndege ya nyumba ya - ichi ndi malo koyamba. Gwirani dzanja pa malo omwewo, pokoka mpweya, gwirani mpweya ndi kuwongoka dzanja lake kumbuyo mpaka kutali zedi ndipo kenako nkubwerera ku malo kuyambira ndi kutulutsa.

Ife anayang'ana pa momwe kuti mapewa onse. Musaiwale za Zochita muyezo umene kukhala minofu phewa. Kumathandiza ya Zochita kwa manja - ndi achire wa dumbbells m'manja, bungwe la dumbbells kumbuyo mutu wako, kukweza dumbbells kutsogolo kwa inu, kukankha akuluakulu, kukokera akuluakulu pa mowa, komanso zolimbitsa mu masewero olimbitsa thupi ndi kulemera owonjezera.