M'mene tingamangire pachifuwa ndi thandizo la ndalama zilipo

Mmodzi wa zokongoletsa ambiri a ziwalo za chifuwa a. Ndipo izi ikugwilizana ndi akazi ndi amuna onse. Ndipotu, anthu othamanga torso Sindingachite popanda otukukira kunja ndi ntchito minofu pectoral. Ndipo ngati mkazi anapatsidwa ndi gawo ili la thupi ndi chikhalidwe, theka wamwamuna wa bere m'pofunika khama. Mu nthawi yathu, ndi cholinga akhala malo ambiri olimba, kumene aphunzitsi odziwa ntchito. Koma si aliyense angakwanitse kuphunzitsa ngati malo. Ndipo si onse wofuna kukhala "Schwarzenegger". Ena amuna ndikungofuna kukhala mawonekedwe abwino ndi pa nthawi yomweyo zokopa kwa theka ofooka wa umunthu.

Choncho, gulu la anthu wamwamuna nkhawa - momwe msanga kutulutsa mpaka minofu pectoral kunyumba. Kumene, kuti iyende kwambiri kudzakhala kovuta kunyumba. Koma kukwaniritsa mlingo wa olimba kwambiri weniweni. Ndiyeno mukhoza kupitiriza kukhala mu ya masewero olimbitsa thupi ndi barbell ndi, dumbbells ndi zolemera ena. Ndipo pali Zochita angapo zilipo ntchito pa bere la nyumba.

Kwa gulu la Zochita zophweka kwambiri kwa mndandanda - "momwe kutulutsa pachifuwa" ndi Kankhani akuluakulu. Izi ndi zolimbitsa banal si bwino ndipo angagulidwe. Ndipotu, mungachite Kankhani akuluakulu kuchokera pansi kulikonse - kunyumba ndi kuntchito mu nkhalango ndi achisangalalo lapansi. Ntchitoyi palokha ndi othamanga kulimbitsa thupi kwabwino. Ndi iwo amaonetsetsa otaya magazi kwa maselo onse a chamoyo. Ndipo anakokomeza minofu pachifuwa kukankhira akuluakulu ayenera kutsatira dongosolo ena. Pa kulimbitsa thupi limodzi zizichitidwa njira zinayi. Koma aliyense njira, m'pofunika kupereka chilichonse kuti malire. Poyamba, Zochita izi zichitike mu tsiku, ndipo kenako kale zotheka kuganizira thanzi lawo. Ndi mfundo zofunika ndi kugwilizana ndi chakudya. Apo ayi, thupi alibe nthawi kuti achire pambuyo kulimbitsa thupi ndi.

zolimbitsa thupi lina kuti gulu la "momwe kutulutsa pachifuwa" gulu zikuphatikizapo Kankhani akuluakulu pa kulemera. Zolimbitsa thupi ili, woyenera thandizo lililonse. Mwina ena okwera, matawulo, mabuku, ndi zina zotero. Ngakhale masewera masitolo kugulitsa wapadera derzhak ndisunse. Iwo yotchipa kwambiri ndi yothandiza kukwaniritsa zotsatira pazipita. M'pofunikanso kuchita njira zinayi ndi kupereka zonse pamene kuli kofunikira ngati kuli kotheka.

Ndipo amene ena Kankhani akuluakulu adzakhala zokwanira, akhoza kuchita Zochita chotero mipiringidzo m'goli. Izi zida masewera ndi oyenera amene akukhudzidwa zavutoli - mmene kupeta minofu pectoral kunyumba. Pakuti tsopano msika mungapeze mipiringidzo kuti tinapangidwa chilengedwe kunyumba. Komanso, iwo akhoza welded kapena m'malo mwa matabwa ntchito matebulo awiri. matebulo izi adzaikidwe kuti mtunda wa pakati pawo chinali pang'ono onse kuposa m'lifupi phewa. Koma kutalika awo ayenera kukhala wotero kuti iwo akhoza kudalira manja ake ndi wrung ngati pa mipiringidzo.

More kusonyeza "momwe kutulutsa pachifuwa" gulu woyenera dumbbells ochiritsira. Iwo akhoza kukolola atagona pa benchi. Kuti tichite zimenezi, anaika dumbbells mbali ya benchi mupereke kwa malo okhazikika. Pankhaniyi, miyendo akhale amatangaza ndi apuma pa mapazi ake pansi ndi mapewa anu, mutu ndi matako unkagunda benchi. Zolimbitsa thupi ili benchi kuti ayanjane makona a madigiri 30 kuti 45. Dumbbells chapamwamba nsinga watengedwera mmwamba ndi cholizira. Manja nthawi yomweyo molunjika ndi makhwatha akukumana pansi ndi patsogolo. Dumbbells nthawi yomweyo ayenera pafupifupi kukhudza mzake - iyi ndiyo nthawi pamwamba. Tsopano n'kupuma ndi kusiya dumbbells m'chifuwa chanu, elbows pa chilekano chomwecho mosamalitsa padera. Pa mfundo wotsikitsitsa dumbbells ali pafupi ndi chifuwa. Ndipo nthawi yomweyo, popanda kuyembekezera kuchokera pansi pa chiyambi yosalala kuti awuke. Pamwamba ndi chete ndi mavuto zina minofu. Ndipo njira yochitira kubwereza eyiti ndi njira zosachepera zitatu. Pali ngakhale kwambiri zolimbitsa thupi anthu amene ali ndi chidwi mu funso - mmene zingakweze pachifuwa. Iwe ukhoza ntchito bala, ndi makina osiyanasiyana thupi, amene ali oyenera chilengedwe kunyumba. Komanso, zotsatira zabwino, m'pofunika kudya bwino ndi ofunika kwambiri ndipo popanda zotentheka kuchitira maphunziro. Apo ayi, mukhoza overdo ndi overstrain.