Yankho la funso: "Kodi kumanga mapewa kunyumba?"

Ndi minofu misa ogwira zikutanthauza osachepera 3 magawo sabata motero chakudya chamagulu. Yoyenera zakudya - ndi kukhalapo mu zakudya zanu tsiku ndi okwanira kuchuluka kwa mapulotini nyama, chifukwa iwo ndi nyumba zingatipunthwitse minofu. Nkhaniyi ikufotokoza mmene kutulutsa mpaka mapewa ake kunyumba.

mapewa zimakhudzidwa magulu onse manja. Brachii otchedwa ankadziwana deltoid kapena iye pambuyo pake ulusi wake lagawidwa m'zigawo zitatu - kutsogolo, pakati (mbali) ndi kumbuyo. Delta ali triangular mu mawonekedwe ndi akufanana lolingana kalata wa Greek zilembo. Ngati muli pa siteji koyamba, mudzakhala tikuyandikira thupi maphunziro zolemera katundu, chifukwa ankadziwana "amakonda" katundu wabwino.

M'mene tingamangire mapewa kunyumba? lophweka. Pali njira zingapo - izo amachitira ndi dumbbells, barbells kapena mowa. Kuweta Zochita kuonjezera mphamvu kapena misa deltoid minofu - izi ndi makina osiyanasiyana oposa.

M'mene tingamangire mapewa dumbbells? Lezani ndi dumbbells pa Delta kwambiri, koma ine ndikufuna kuti kuika zothandiza kwambiri Zochita pa mapewa, chomwe zokambirana atatu okha.

Chitani №1 - benchi tsonga. Pa kuphedwa elbows ake ayenela kuyimisa mu dzanja, pamene mkono akhale malo mosamalitsa ofukula ndi dumbbell dzanja muyenera kuwongoka. Choyamba muyenera kuchita waika osachepera awiri kapena atatu ndi kulemera kuwala konzekera, kenako awiri kwambiri njira (8-10) ndi katundu pazipita. Kuswa pakati waika - 2 Mphindi.

Chitani №2 - Njira podymanie dumbbells kutsogolo kwa inu. Dumbbells ali alternately anamuukitsa kwa mlingo diso komanso pa nthawi adatchithisira. Pamene zochotsa Sikuti kuti amathamanga, m'pofunika ntchito likuvutika mphamvu dzanja. Manja asungike pafupifupi molunjika, elbows akhoza anawerama madigiri ochepa. Kuchita awiri kapena atatu waika (8-10), kutulukira sayenera upambana 2 Mphindi.

Chitani №3 - Kulumikizana dumbbells mu dzanja ataimirira. Ntchitoyi amafuna dilution dzanja mmanja, ndi kufunika kuukitsa dumbbells pang'ono pamwamba pa mapewa. Elbows anawerama ndi madigiri ochepa, kukweza manja yopingasa, pinky yesetsani kukokera. Kuchita waika atatu ndi mlingo wa kubwereza.

Kuti pulogalamuyi kuti ntchito katatu kapena anayi pa mlungu. Kodi Zochita izi pagalasi kuti asinthe njira yake. Pofuna kupeza minofu misa ndi kukhala wamphamvu, m'pofunika pang'onopang'ono kuwonjezera kulemera kwa dumbbell lapansi.

M'mene tingamangire mapewa kunyumba mothandizidwa ndi mowa? Ngati muli kunyumba kapamwamba, komanso ali wangwiro omanga minofu deltoid, komanso dumbbells. Pankhaniyi, Mpofunika Zochita, izi: benchi atolankhani barbell kuchokera kumbuyo mutu, anakhala pa benchi wapadera (motsindika kumbuyo) ndi chimodzimodzi benchi atolankhani ku chifuwa.

M'mene tingamangire mapewa kunyumba mothandizidwa ndi bala yopingasa? Ngati muli kunyumba, palinso bala yopingasa, ndiyeno iye adzakhala wothandizira kwambiri, chifukwa Zochita ali m'munsi mwa thupi chapamwamba. Iwo yambitsa magulu angapo minofu. Pamene kukoka pa bala ankadziwana maudindo a minofu "wothandiza", monga manja ndi kumbuyo ntchito kuwonjezera paphewa. Pakuti ankadziwana bwino kukoka molunjika pakati nsinga ndi tsankho kumangika.

Patsogolo maphunziro konzekera anthu minofu zolimbitsa thupi langwiro limene tofa shrugging.

Ngati yosayenera anachita, ambiri Zochita kwa ankadziwana kungachititse kuvulala kwambiri kwa minofu. Kwambiri zoopsa ankaona benchi ataima kapena atakhala benchi dumbbells mu dzanja Kulumikizana. Pofuna kupewa choipa, muyenera kuchita ndi muyezo ntchito, kusunga njira yoyenera ndi chisanadze zochangamutsa. Choncho, tinganene kuti njira yaikulu kwambiri kulemera m'pofunika ntchito.