Kodi manja anu amakhala odzaza kapena osaphika pazithunzi? Vutoli limapezeka mwa atsikana omwe saphunzitsa minofu ya manja. Ngati mumapita ku masewera olimbitsa thupi, musangoganizira pazithunzithunzi kapena kuchita masewera olimbitsa thupi - ndi bwino kugwira ntchito pa magulu onse a minofu ndipo musaiwale za biceps ndi triceps - izi zidzakuthandizira kukulitsa manja pazitsulo. Manja okongola amafunikira osati kwa anyamata okha, komanso kwa atsikana okongola!
Kuwongolera manja pa chapamwamba ndizochita masewero olimbana ndi ntchito yopatsa manja anu mawonekedwe achinyengo. Ma triceps anu adzagwira ntchito 100%! Ndikofunikira kuti muchite bwino ntchitoyi kuti mukhale ndi zotsatira zake:
- Imani mowongoka, miyendo yam'mbali paphewa, yang'anani pamwamba. Kamba kochepa kakang'ono kamene kamagwira chovalacho - kusankha kokongola kapena kolunjika, manja kumbali, kumenyana ndi msofu, motero umagwira zingwe pamtundu wa chifuwa chako. Yambani pang'ono kutsogolo. Sungani ndi kuyendetsa manja anu m'makona - koma pokhapokha mutasunthira pamakona, gawo lakumwamba la manja lizisiyidwa zosasunthika. Pumulani ndi kubwerera ku malo oyambira.
- Kutambasula kwa manja pa malo osungirako zikhoza kuchitidwa osati kungokhala kochepa chabe, komanso ndi kubwerera kumbuyo - mu nkhaniyi mutha kugwira bwino ntchito ya mkati mwa triceps. Zotsalira zotsalira, njira yowononga imakhala yofanana.
- Ngati mutenga mpangidwe wofanana ndi V kuti mutambasule manja anu, ndiye kuti simudzalowerera ndale, zomwe zimagwiritsa ntchito mbali zonse za triceps.
- Njira ina ndikutambasula manja kumbuyo kwa mutu. Pankhaniyi, mukufunikira chingwe kapena chogwiritsira ntchito molunjika. Kamba kakang'ono kamene kamamanga chogwirira kuti manja anu ayang'ane mmwamba.
Onetsetsani manja anu - ayenera kukhala opitilira pansi. Pewani pang'onopang'ono kumbuyo kwa mutu, onetsetsani kuti msana wanu umakhala wokhazikika ndipo palibe mwadongosolo. Musayime, bwererani ku malo oyamba.
Kwa atsikana, kutambasula kwa mkono kumtunda kumathandiza kwambiri, komwe kumathandiza kugwira ntchito kumbuyo kwa manja. Kuchita, imani pa mbali ya benchi, khulupirirani ndi dzanja lanu ndi mawondo kumbali imodzi, tengani khutu mu dzanja lanu laufulu, gwirani dzanja lanu pamlingo. Ndi phazi laulere, mungathe kupumula mosavuta pansi, mukukhazikika. Dulani, pumphunzi pang'onopang'ono musalole manja ndi ziboliboli, osasintha malo ake. Ngati dzanja ndi dumbbell likugwirizana ndi thupi lanu, yesetsani kachiwiri ndikubwerera kumalo oyambira. Musamangokhala ngati wodwala, kuchita masewera olimbitsa thupi mofulumira!