Zisanu masoka njira kuonjezera kukula kwa mawere

Atsikana ambiri ndi akazi kufunafuna kugonana ndi chidaliro ndimalota kuonjezera kukula kwa mawere. Munthu asankha izi kupita pansi mpeni dokotalayo, ndipo wina okha ku chilengedwe cha Musanyengedwe ndi zinyengo ndi kabudula wapadera ndi mapadi.

Komabe, pali osachepera asanu zachilengedwe ndi chipangizo njira kuonjezera kukula kwa mawere popanda kuika umoyo wawo, osati mwa kuyambitsa ena chosawamvetsa.

Njira 1 - More zopatsa mphamvu

Ndipotu, pano tilibe amalimbikitsa wathu wokondedwa kudya. Osaganiza mayamwidwe zonse zimene Inde, adzatsogolera kuwonjezeka kwambiri kukula chifuwa, koma kukula kwa ena onse kuwonjezera, koma sitifunika.

Pafupifupi kwa uziyenda wabwinobwino wa thupi wamkazi, muyenera zopatsa mphamvu 2500 ndi tsiku, ndipo ngati ife mowirikiza zina zopatsa mphamvu 250 ndi kudya masana mu chakudya chochepa nthawi 5 kapena 6, ndiye inu Sikuti sangafikire kulemera, komanso muzindikire kusintha kwabwino kuchuluka kwa pachifuwa.

Pewani zakudya mafuta, chakudya, kudya chakudya. Aika pa mbewu, masamba, mkaka wochepa mu mafuta, mtedza ndi zipatso zouma.

Njira 2 - benchi zolemera yaing'ono kuchokera ku chifuwa pamwamba otsamira

Pofuna kukoka ndipo pang'ono anamaliza mawonekedwe a bere, muyenera awiri dumbbells -2 1.5 kgs, othamanga benchi, kumbuyo umene ife kulera ndi kutalika kwa madigiri 60 kutilangiza, chitani mbali ya zochita pa minofu pectoral zonse.

Choncho, kutenga dumbbell mmanja mwanu, pogona pa benchi kumbuyo, dumbbells pabwino pa mlingo chifuwa - elbows ali ayanjane ndi wopindidwa pa 90 degree, makhwatha akukumana patsogolo. Kenako, tukulani ndi dumbbell, manja kusunga mu kufanana imakonzedwa pamwamba pa chifuwa kulemera osati dangle osati zimaŵetedwa ku dzanja. Kukweza dumbbells kuchita kutulutsa, akuponya iwo ku chifuwa - kupuma.

Njira iyi ayenera kangapo pa mlungu reps 20, amakhala atatu.

Njira 3 Kusudzulana dzanja mu dzanja

Ntchitoyi kumathandizanso kusintha mawonekedwe chifuwa ndi kukulitsa izo. Asanayambe, muyenera kubwerera kumbuyo kwa benchi udindo yopingasa, nagona pa benchi ndi nsana wake kuti akweze manja awo ndi dumbbells pamwamba chifuwa, elbows pang'ono wopindidwa, makhwatha akukumana patsogolo. Pa kutulutsa pang'onopang'ono kusiya manja popanda kupinda ndi kufalikira iwo popanda likufanana ndi pansi, ndipo kenako nkubwerera dzanja ndi malo ake apachiyambi.

Njira iyi analimbikitsanso kuchita reps makumi awiri waika atatu.

Njira 4 posambira

Pofuna kuonjezera kukula kwa mawere, m'pofunika mwadongosolo kuchita Kankhani akuluakulu. Anthu ambiri Chitani cholakwika, kubweretsa ubwino onse yochepa. Popewa izi, onetsetsani kuti manja anu atagona kutsindika wakhala pansi mapewa. Kumbuyo akhale molunjika mu womberani. Pamimba ayenera pamalo mpaka nthawi zonse. Pa zachifalansa, ife sanatchule thupi pansi pa kutulutsa wa - khama lakuthwa ilo.

Njira iyi analimbikitsanso kuchita reps makumi awiri waika atatu.

Njira 5 Yoyenera chisamaliro kirimu

Pakali pano, makampani zodzikongoletsera ndi masitolo akupereka kwa tcheru chanu osiyanasiyana yaikulu creams wapadera kuti kulola pang'ono kuwonjezera kukula kwa mawere ndi amasintha khungu elasticity ndi kulimba. Koma kumbukirani kuti njira imeneyi ndi wadidi basi molumikizana ndi onse pamwamba - mukatero tikwaniritse zotsatira osakhalitsa, omwe idzapita pamene mwasiya ntchito zonona.