Zochita Zolimbitsa Thupi

Kodi n'zotheka bwanji kupaka mawere? Zochita za izi ndizosavuta komanso zophweka. Chifukwa cha iwo, mungathe kukonzekera mosavuta thupi lanu m'chilimwe, ndipo kuphweka kwawo kumawathandiza kuti azichita masewera olimbitsa thupi komanso ma gym, komanso kunyumba. Zochita za chifuwa chokwanira zingakupangitseni kuti mukhale wokongola komanso woyenera.

Zochita zolimbitsa thupi za pectoral minofu

M'nkhaniyi tidzakambirana zochitika zomwe zili zoyenera kuti chifuwa chikhale chofewa. Pakati pa machitidwe abwino kwambiri ndi ofulumira kwambiri pofuna kutonthozedwa kwa m'mawere ndiyenera kudziwa izi:

  1. Zochita zofala kwambiri ndizokwera kuchokera pansi . Koma pofuna kupatsa mkaka zoyenera kutsika, ndikofunikira kudziwa chinsinsi chimodzi - zoyamba zochepa zofunikira zimayenera kuchitidwa pang'onopang'ono, 10-15 wotsatila mofulumira, ndipo pamapeto omaliza a benchi anatambasula manja kuti azikhalapo kwa masekondi angapo.
  2. Ntchito yachiwiri ikuchitidwa mofanana ndi yoyamba, koma panthawi yomweyi ikani mikono yanu mozama, ndikuwonjezera nokha manja anu.
  3. Pochita masewero otsatirawa, sanizani ndikugwiritsira manja anu pamtunda pang'ono. Ponena za kukankhira mmwamba, chitani zomwezo monga mwazizolowezi ziwiri zoyambirira.
  4. Kupitiliza kuima kwakukulu. Kuti muchite izi, muyenera kupita ku khoma ndikupumula ndi manja owongoka, osweka kwambiri. Tsopano gwirani manja anu pa zitsulo ndikuyandikira khoma. Bwererani ku malo oyamba.

Zochita ndi kupanga

  1. Kuti tichite mwatsatanetsatane, tidzasowa tizilombo toyambitsa matenda. Kugona pansi, kumbuyo ndi pakhosi kumaponyedwa pansi, miyendo ndi kupindika mikono. Pumphunzi mukweze ndikugwirana manja anu ndi zotupa, ndipo pamphuno mubweretseni manja anu ku malo oyamba.
  2. Ntchito yachiwiri imaphatikizapo kuti imawoneka ngati yapitayi, koma manja omwe ali ndi ziboliboli amafunika kubzalidwa m'mbali, ndikuwatsitsimutsa. Chitani ntchito yonse popanda kugwedeza manja anu pamakona.
  3. Malo oyambirira a katundu wotsatira: kuima kapena kunama pa simulator yapadera, miyendo ili pambali pa mapewa. Mudzafuna ziphuphu ziwiri, muziwatenga ndi manja awiri ndikuzikwezera. Manja ali olumikizidwa ndi kutsekedwa mulolo. Pa kutuluka pang'onopang'ono timatsitsa manja ndi zitsimpho ndi mutu, ndipo timawatsitsimutsa ndi kuzibwezeretsa ku malo oyambirira.
  4. Kwa katundu wotsatira wotsatira, m'pofunika kugona pansi, makamaka pa sitepe. Sungani miyendo yanu ndikuyiyika pamodzi. Mu manja, tenga zinyama, kenaka yambani manja anu ndi zitsulo zam'madzi mwanjira yakuti zonsezi zimakhala pansi. Pankhaniyi, manja ayenera kukhala ochepa. Tsopano pang'onopang'ono kwezani manja anu mmwamba. Mu malo a kuthamanga kwakukulu kwa minofu, gwirani manja anu enieni kwa masekondi angapo.