M'mene tingamangire mapewa - akonzedwa zokambirana

M'mene tingamangire mapewa - akonzedwa zokambirana

Zochita Special pa chitukuko cha magulu minofu munthu ayenera idzachitika payokha mu nthawi yoikidwayo. Koma, kuti magawowa anatengera kwa katundu watsopano bwino pang'onopang'ono kutchula Zochita latsopano adzapereke mwachizolowezi kapena olimbitsa.

Aliyense zolimbitsa ayenera prodelyvat maulendo 20. Pamene muyenda maphunziro katundu ayenera chinawonjezeka ndi kubwereza njira zochita. Kwa ambiri a yodzaza ndi minofu zosangalatsa ziyenera azipumira lalifupi pakati Zochita.

Bwino mpweya phewa minofu muyenera kuchita Zochita kwa magulu onse minofu ya lamba phewa.

M'mene tingamangire mapewa - Zochita kwa kukongola

1. Kukonzekera kukhazikitsa dumbbell lapansi.

Atayima katengedwe ndi dumbbell, nsinga iliyonse. Kupinda manja pa elbows ndi alternately kukweza ndi kuchepetsa dumbbells. Mpweya pamene akuchita kusankha Zochita. Elbows pa womberani ndisasunthidwe. Mu gawo lachiwiri la masewera olimbitsa thupi ndi kusintha chotheratu.

2. Kuti amafuna crossbar.

Chitani akukumbutsa mwachizolowezi kumangika. Kusiyana ntchito yonseyi ndi kuti kumangika ikuchitika m'njira zosiyanasiyana. Mu mbali zochita akhale wandikwanira (pansi, pamwamba, lonse). Komanso, gawo zochita ziyenera kuchitidwa ndi zowawa za bala kumbuyo mutu (occiput kukhudza crossbar).

3. Kuti akonze kukhazikitsa dumbbells ndi chopondapo.

Lezani lofanana ndi loyambali. kusiyana ndi kuti ntchito yonseyi ndi kale atakhala ndi manja onse nthawi imodzi. Kupuma ayenera zikugwirizana mpweya pansi pa katundu, mwachitsanzo, pokoka mpweya ndi kutulutsa pamene kuwongola ndi kupinda manja.

M'mene tingamangire mapewa - Zochita kwa triceps ndi

4. Kuti akonze kukhazikitsa dumbbell lapansi.

Atayima katengedwe ndi dumbbell, nsinga iliyonse. Kwezani manja anu ndi dumbbells oposa. Akamanena zochita mu kufewetsa mafupa manja pa elbows ndi dumbbell kutsitsa kumbuyo mutu wanu ndi kubwerera manja udindo yoyambira, ie, mmwamba.

Pamene inu kusonyeza elbows lanu zisungidwe pa mlingo chomwecho.

Chitani katundu minofu munthu, choncho mpweya zogwirizana ndi ulamuliro: mu ukugwirizana manja - pokoka mpweya pamene kupinda - kutulutsa.

5. kuchita matabwa zinafunika kapena mipando iwiri.

Mipando (kuseri) kapena zitsulo kumwedwa kuletsa manja si kukhudza miyendo pansi.

Kodi kuchitidwa flexion ndi kutambasuka manja, kuonetsetsa kuti mapazi si kukhudza pansi.

Chitani katundu minofu munthu, choncho mpweya zogwirizana ndi ulamuliro: mu ukugwirizana manja - kutulutsa pamene kupinda - mpweya.

M'mene tingamangire mapewa - akonzedwa zokambirana kwa trapezius ndi deltoid minofu

6. Kuti akonze kukhazikitsa dumbbell lapansi.

Kuyenera kukhala thupi yosalala pamodzi ndi manja adatchithisira ndi dumbbells. N'zachidziwikire imagwiridwa ndi kulera ndi kutsitsa manja. Mapewa ayenera adzaukitsidwa mkulu ngati n'kotheka.

Chitani katundu minofu munthu, choncho mpweya zogwirizana ndi ulamuliro: pamene akukweza mapewa - pokoka mpweya pamene kutsitsa - kutulutsa.

Mu gawo lachiwiri la mapewa zolimbitsa anyamule zoyenda bwalo, mmbuyo ndi mtsogolo.

7. kuchita kukonzekera dumbbell.

Kuyenera kukhala thupi yosalala pamodzi ndi manja adatchithisira ndi dumbbells. N'zachidziwikire imagwiridwa ndi kulera ndi kutsitsa dumbbells m'mbali nthawi yaitali mkono wake.

Chitani katundu minofu munthu, choncho mpweya zogwirizana ndi ulamuliro: pamene kuchepetsedwa manja - pokoka mpweya pamene kutsitsa manja - kutulutsa.

8. kuchita kukonzekera dumbbell.

Kuyenera kukhala thupi yosalala pamodzi ndi manja adatchithisira ndi dumbbells. mapazi ayenera pang'ono padera. Chitani ikuchitika ponyamula ndi kutsitsa dumbbell pa mikono wotambasula pamene akuchita zozungulira zoyenda ndi dzanja.

Mu gawo lachiwiri la masewera olimbitsa thupi ayenera ikuchitika kuyenda zozungulira zosiyana.

Chitani katundu minofu munthu, choncho mpweya zogwirizana ndi ulamuliro: pamene akukweza dzanja - pokoka mpweya pamene kutsitsa manja - kutulutsa.

Pump nyumba m'mapewa mwamsanga ndithu mu kukhazikitsa dongosolo ndiponso moyenera ntchito zogwirizana.