Kodi kupanga yotakata mapewa - zinsinsi za wogwira msewu kulimbitsa thupi

Wokongola wamwamuna silhouette Zikuoneka kuti ife motere: yotakata mapewa ndi m'chiuno yopapatiza. Koma ndi zofuna zachilengedwe amabadwa wina. ena onse amuna chibadwire ndi chithunzi kwathunthu wamba, ndi ntchito kwambiri, inexpressive kwambiri cha umuna.

Kodi n'zotheka kanthu ndondomeko zokhudza thupi ndi kusintha thupi pansi zoikamo abwino? Kodi kupanga yotakata mapewa?

Sport - ndi limathetseratu vuto lina lililonse aliyense?

Pakali pano, pali maganizo kuti masewera zabwino makamaka amene kuonda ndi kuyesa kuonda. Sitingathe kunena kuti ndi zoona mwamtheradi. Sport katundu Iyamba njira kagayidwe kachakudya, Iyamba mafuta woyaka nthawi, koma pa nthawi yomweyo pambuyo kulimbitsa thupi kwambiri mtimawo kumva njala kwambiri. Ndipotu anthu amene amafuna kuonda, muyenera kuganizira kudya zakudya zopatsa nthanzi, ndi masewera kuchita mukufuna, koma zovuta, ndi bwino masana. Koma masewera olimbitsa thupi ndi abwino kwambiri amene mukufuna kusintha deta chikhalidwe cha magawo thupi lake. Kuposa opaleshoni iliyonse pulasitiki opaleshoni zodzikongoletsera angakuthandizeni makalasi zolondola zolimbitsa kusintha kukula ndi kupeza njira zofunika. Kotero ngati inu mukudabwa momwe kuti mapewa onse, kuwerenga nsonga pansipa.

Njira yoyenera - maziko bwino

Musanayambe kukwaniritsa cholinga ichi, muyenera bwinobwino zimene mukufuna ndi momwe chingapezeke. Mwachitsanzo, mukufuna funso - mmene kuti mapewa waukulu?

Ngati inu simutero zonse ndi zonse, kuchita akonzedwa bwino zokambirana, inu safuna kuwasuntha pa njira loto lanu sitepe.

Aliyense akumvetsa zimene muyenera kuchita masewera olimbitsa thupi, koma wotani zokambirana ndizitani? Ndithudi sikungakuthandizeni akuthamanga ndi zina aerobic thupi. Komanso kumbukirani kuti mapewa otambalala bwanji kuti kusambira - izi ndi zotheka ngati inu kuchita ndi mwana wanu.

Zimene muyenera kudziwa

Anthu ambiri analakwitsa pa kuganiza kuti ngati akufuna manja okongola ndi yotakata mapewa, ndiye muyenera kuchita Zochita ndi kwa gulu ili minofu. Kukhulupirira nthano imeneyi wakulanda inu nthawi yambiri ndi khama, ndipo chotsatira inu sadzaona.

Kuchita izi, inu muyenera kutulutsa thupi lonse, ndicho kuchita Zochita zikuluzikulu. Pali atatu okha - likasa Press, deadlift ndi squat. Bwino anaphedwa, Zochita izi ndi maziko (choncho dzina) kulenga katundu yunifolomu thupi lonse ndi testosterone, kumapangitsa kukula ndi chitukuko cha minofu. Komanso, maphunziro akhale zonse, kuti ndi nthawi zosachepera 3-4 sabata osati ola n'komwe.

Yambani ndi magawo zochangamutsa chosatha mphindi 7-12. Mukhoza kuthamanga kapena kuyenda mofulumira, ndiye phatikizani manja, mapazi, khosi, ntchito Zochita kuti ankaphunzira mu makalasi maphunziro thupi sukulu. Choncho mwakonzeka zolimbitsa thupi ndi kuchepetsa chiopsezo kuvulazidwa kapena kupsyinjika kwa ziro.

Kodi kupanga yotakata mapewa pa kapamwamba

Tikupereka inu kuchita chimodzi chokha masewera olimbitsa thupi amathandiza kuonetsetsa kuti mapewa anu ali "fathoms oblique" mu utali.

Njira iyi ndi kuchitidwa pa mowa, ndi sazidziwa bwinobwino zingaoneke ngati onse alipidwa Chikoka akuluakulu. Koma pali mfundo ziwiri zofunika - muyenera kuika manja anu nsinga lonse ndi kuchita waika osachepera atatu pa zolimbitsa 5-8 Chikoka akuluakulu. Kutsata motere muona zotsatira zabwino patangopita mwezi, ndi mmene chifukwa si yochepa chabe, koma moyo wonse.

Kodi kupanga yotakata mapewa kunyumba

Osati tonsefe tili ndi mwayi ankakonda kukacheza ndi masewero olimbitsa thupi, koma zimenezi si chifukwa kudzikana ndekha zosangalatsa kukhala wokongola - akhoza kuchita kunyumba.

Kuonjezera ndi kukuza mapewa chingapezeke mwa ikukoka minofu deltoid, chomwe ndi mbali zitatu - avareji ya kutsogolo ndi mitu kumbuyo. Kupeza zotsatira zabwino, m'pofunika kutsegula atsogoleri atatu nthawi imodzi.

Muyenera dumbbells awiri. Apa pali thupi anthu amene ali ndi chidwi mmene kuti mapewa onse:

1. Khalani ndi dumbbell mmanja mwanu, kuviika ndi kufalitsa azisiyana. Ntchitoyi kumapangitsa pafupifupi ankadziwana mutu.

2. Pa miyendo mopepuka wopindidwa unakhota patsogolo, kudzawatenga ndi dumbbell mu manja anu ndi kufalitsa, monga mwa ntchito choyamba. njira zimenezi zimachititsa zapambuyo mutu wa ankadziwana ndi.

3. Tengani dumbbell chimodzi (kulemera Angagwiritsidwenso ntchito) ndi manja awiri ndi kuuchotsa kwa mikono molunjika, - motero yodzaza mbali kutsogolo kwa ankadziwana ndi.

mapewa otambalala kuchita - popanda zida zina

Kumene, mungathe kuwonjezera mapewa ndi kuchita ndi thupi lawo. Kodi kupanga yotakata mapewa kukankha akuluakulu? Njira imeneyi ndi Kufikika kwambiri mawu a ndalama ndi nthawi yomweyo lophweka. Komabe, izi si mwachizolowezi Kankhani akuluakulu, omwe ife amakonda. Kuti kusintha m'lifupi mapewa, kulimbana pakhoma. Kuti tichite zimenezi, kutenga njira ya pansi pamaso pa khoma, ndi manja anu pa mtunda wa pafupi makumi masentimita ndi amakankhidwa, kuima perpendicular ku khoma. Kwa nthawi yoyamba bwino kufunsa munthu kuti awathandize, chithandizo. Pamene kuchita pachithandara, tilimbikire nthawi 5-10 mu waika 3-4.