Kodi kuonjezera bulu ndi ndodo

Pamene ntchito pa ikukoka minofu ndi mapangidwe thupi ndipamene funso mmene kuonjezera wansembe tinganene kuti mmodzi wa ovuta kwambiri.

Komabe, kuwonjezeka bulu zolimbitsa n'zothekanso. Pali njira zambiri ndi zipangizo lakonzedwa mofulumira kuwonjezera bulu.

Pakati zosiyanasiyana nokha ndi ofunika kukhala njira imodzi kuti kusiya zochimwazo kumathetsa mavuto bwino kwambiri: mmene kuonjezera bulu. Njira zikuphatikizapo Zochita ndi barbells.

Chitani bwino anachita mu masewero olimbitsa thupi, kumene pali zinthu zonse zofunikira komanso zida maphunziro ogwira. Akamanena zochita mu squat pansi pa katundu wa mowa.

Kodi kuonjezera bulu ndi ndodo - zida ntchito:

Ndodo ayenera poyimitsa. Kubwera pansi kapamwamba. Ngakhale pansi barbell n'kofunika kuti tipezenso mphamvu, kuti zingabweretse kumbuyo pa m'chiuno, ndi kuika bulu kumbuyo. Munalandila positi pa mapewa a mutu zosuntha pang'ono, kuti kusokoneza pachithandara. Mapazi ayenera kuika pang'ono onse kuposa mlingo phewa. forefoot pazipita kuchepetsedwa popanda kutaya pa mgwirizano khola.

Ziyenera adzanyamula kukumbukira kuti phindu la kusintha kwa mapazi masokosi ndipo m'lifupi phazi tikudalira pa kukula anthu. The apamwamba kutalika kwambiri, ayenera kusintha masokosi ndi mapazi onse atakhala.

M'munsi ndodo dongosolo timapitiriza Mwachangu zolimbitsa thupi pa nsana, koma amafuna amphamvu tendons mkono wonse wakumanja ndi manja.

Musanayambe akuluakulu ayenera: kupanga kupuma tipezenso mphamvu, kutenga bulu wake mmbuyo ndi mtsogolo kuvumbula pachifuwa. The ndondomeko ya inhalation akhoza anatambasula kwa nthaŵi ya anyonyomala. Pafupifupi ikufanana kwa grouping thupi, pang'ono zomwe zikutsalirazi, kuyamba kutsitsa thupi.

Pa gululi kutsatira mbali ya bondo kasinthasintha, amene ayenera kukhala pafupi ndi mopendekeka ndi madigiri 90. Nthawi anyonyomala za masekondi 4. Tayerekezerani kuti inuyo muyenera kukhala pa mpando ubwenzi otsika kumbuyo ndi kutali. Ndi gulu ili la anthu n'zovuta kupirira kukula mkulu, monga usagwiritse zinthu moyenera.

Mwachangu zotsatira za zimadalira akuya kutsitsa mafupa a chiuno. M'munsi bwino. Atakhala pa mlingo wa ngodya popanda m'mavuto chachikulu, tiyenera kuyesetsa zakuya mlingo m'chiuno subsidence. Nkofunika kusunga diso pa nthawi yomweyo kuti kumbuyo anapitiriza kupinda kapena anakhalabe mosabisa. Izi mosavuta kukwaniritsa ngati pa kayendedwe ka maso kulondolera mmwamba pamwamba pa mutu wake.

Chiyambireni cha kuchira ayenera kuyamba kutulutsa. Kuwayang'anira bwino za thupi, komanso kufalitsidwa kulemera ndi mosamalitsa pa zidendene. Tangoganizani kasupe wothinikizidwa lomwe lakamba zambiri ndipo anaponyedwa molunjika mmwamba. Kukweza kayendedwe kubala msanga mwamsanga. Kumapeto kwa chitunda ayenera kutulutsa kwathunthu kulola kudzoza zonse nthawi yotsatira thupi adatchithisira. Akafike pamwamba Nyamulani mfundo ayenera kukhala pang'ono kusuntha mafupa a chiuno patsogolo, amene adzakupatsani nkhawa zina pa minofu. Choncho ndikofunikira kusunga kuchimwa kumbuyo pa m'chiuno.

Osati popuma pamene akuyesetsa chapamwamba zochotsa mfundo kuyamba kayendedwe kunsi. Full mpweya ayenera kutha isanathe zonse za kayendedwe kunsi, motero mutsogolo msana nkhawa chifukwa mapapo mpweya damper. Mmwamba ndi pansi zoyenda lizisunga pang'onopang'ono bwinobwino popanda jerks ndi kuchedwa.

Pa ina iliyonseyo kunsi kayendedwe ka maondo ayenera kukhala malo ake wachibale masokosi ndipo sindikufuna malire kungoganiza pakati pa zala za mapazi. Komanso, bondo ngodya zitasintha sayenera ndichepe, kukhalabe pafupifupi mlingo woyenerera. Mosamalitsa kutsatira malire mapazi asanu kuchokera pansi. mapazi ayenera kukhala mokwanira kukhudzana ndi pansi.

njira kukhazikitsa si zophweka kuchita ndipo izo ziyenera kukhala kuyang'aniridwa ndi mlangizi, mwina mwezi woyamba wa maphunziro, mpaka mutapeza zinachitikira ndi kupeza minofu wamphamvu. Kenako, muyenera kuonjezera katundu ukuwonjezeka kulemera ndodo, chifukwa chodzipereka kuvomereza kuchuluka katundu. Nkofunika kukumbukira kuti kulemera kwa katundu likukhudza dzuwa la zinachitika.

N'kosavuta ndipo mofulumira kupita patsogolo ndi kuwonjezeka kulemera kwa kapamwamba kufika mpaka akafika kulemera kwa ophunzira. Komanso kulemera katundu kukula pang'onopang'ono. Ndi bwino kuchita 4 njira kusonyeza, kuchita KUKHALA akuluakulu kuti kubwereza 12 aliyense. Kutalika kwa intervals wa - osati yochulukirapo 3.

Kodi kuonjezera wansembe msanga - angatanthauze yekha ndi wamatsenga. Ndipotu - ndi kugwila nchito mwakhama kwa miyezi ingapo. Koma ndi zedi!