Zochita za mitsempha yafupi kwambiri

Minofu ya minofuyi imangopeka, imakhala pafupifupi gawo lonse la pansi. Mitsempha yapamwamba ya minofu yotereyi imakumbidwa pang'ono ndi trapezius minofu. Amagwira nawo ntchito kumabweretsa thupi pamtundu wa munthu, kusinthasintha mkono ndikukweza mkono. Kwa minofu yowonongeka kwambiri, mukhoza kuchita masewera padziwe , pakhomo kapena pazitsulo zopingasa.

Zochita zosavuta kwa minofu yowonongeka kwambiri

Zochita zosiyanasiyana za kubwerera kumbuyo zidzakuuzani momwe mungapititsire kumbuyo kwanu:

1. Chimodzi mwa machitidwe abwino kwambiri a mitsempha yowonongeka kwambiri ndi yokhazikika, yomwe ili ndi mphamvu zowonjezereka, chifukwa phindu lawo liri pa zotsatirazi - amagwiritsira ntchito magulu osiyanasiyana a minofu ngati zochitika zoyambirira. Komabe, izi zimakhalabe zovuta kwambiri. Pambuyo pake, kuoneka kwa ululu wa minofu sikutsekedwa. Ngati muli ndi bar kapena bar, ndiye kuti zochitika zoterezi zingathe kuchitidwa pakhomo. Kuti muyambe kukonzekera bwino, khalani pamtanda, manja panthawi ino ali omasuka ndi owongolera, ndikuyamba kukoka.
2. Kuwongolera kwa zizindikiro zooneka bwino ndizochita zovuta komanso zosavuta. Ikani nokha pa mpando kuti zipangizo zam'mwamba ndi zinyama ziziikidwa patsogolo pa chifuwa. Pa malo oyambirira, mapewa ayenera kukwezedwa, ndipo mikono ndi thupi liwongoledwa bwino, kupumula mapazi anu, ndipo pampando ndi pamasewero apadera, konzani m'chiuno. Kulakalaka kwake ndiko kuyamba ndi mfundo yakuti zidzakhala zofunikira kuchepetsa mapewa, ndiye kuti zidutswa zidzatenge kayendetsedwe kake. Pumulani pamene mukufika pa msinkhu wa mapewa, kenako bweretsani khosi.

Zinthu zakuthupi za minofu yochuluka kwambiri pogwiritsa ntchito zipangizo

1. Pochita masewera olimbitsa thupi kwambiri ndi zotupa zimatheka kunyamula katundu ndi zovuta. Nthendayi ikufanana ndi pansi, mawondo akugunda pang'ono, kumbuyo kuli kochepa pang'ono. Zisokonezo ziyenera kukhala pambali pa mapewa. Chotsani mapewa a mapewa, ndi kukoka zitsulo pamimba pampando. Komanso muzochita izi, manja ndi zitsulo zaminga zingabzalidwe m'mbali.
2. Gantry imatambasula ndi dzanja limodzi. Ikani mapazi anu palimodzi, bulu lamphongo liri mu dzanja lanu lamanja, bondo lanu lakumanzere liri pa benchi. Onetsetsani kutsogolo, bondo liweramire pang'ono, ndi dzanja lanu lakumanzere likhale pa benchi. Mukakoka zipangizo mmwamba, gwirani pamwamba pa kukwera kwake. Exhale ndi kuchepetsa zipangizo.
3. Kuthamangira ku lamba pazitsulo zopanda malire. Zochita izi zimaganizira za gawo lochepa kwambiri la katundu. Kuti agwiritse ntchito bwino, ntchito yogwiritsira ntchito tizilombo timagwiritsa ntchito, yomwe imalola kuti burashi likhale lofanana. Ikani mapazi anu pa nsanja yapadera, miyendo iweramire, tsopano gwirani zong'onong'ono ndi kuweramitsa. Pang'onopang'ono yongani chifuwacho. Manja onse awiri ayenera kukhala owongoka. Tenga zitsulo ndi mapewa kumbuyo kwanu. Tengani chogwirira pamimba ndikubwezeretsani chigwirizano ku dziko loyamba. Sungani zitsulo zanu zikudumpha pambali panu ndipo osapitirira.
4. Zochita zina zogwira mtima ndizolowerera pambali. Mitundu yotereyi imagwiritsidwa ntchito popanga minofu yambiri, komanso minofu ya pectoral. Ndi bwino kugwiritsa ntchito kulemera kwake, popeza kulemetsa kwakukulu kumachepetsa msinkhu wa nkhawa pa mitsempha ya latissimus. Tengani chogwirira cha chingwe simulator ndi chizolowezi chozoloŵera ndi kunyamula chingwe kumapeto kwa chiuno, pansi. Pachifukwa ichi, mapewa amakhalabe m'malo popanda kuyenda, ndipo manja amayenda mozungulira. Kusunthika kulikonse kuyenera kuchitidwa pamphuno.