Kodi kuwonjezera mabere? Mothandizidwa zolimbitsa thupi!

Kukula kwa minofu pachifuwa ndi imodzi mwa maziko kumangira njila thupi ojambula. Kuti timvetse mmene kuonjezera chifuwa ndi thupi, muyenera kudziwa kuti gulu minofu msanga kuposa magulu ena ambiri. Choncho pamafunika zonse ndi kuchuluka tcheru.

Amuna amene amafuna kukhala ndi chithunzi othamanga, monga ya Zochita pa bere kukulitsa mu imodzi mwa mitundu zitatu za maphunziro ndi chitukuko mmbuyo ndi miyendo. Ndipo akazi, zovuta zingatithandize kuwonjezera chifuwa kapena kupanga wake okongola kwambiri popanda opaleshoni pulasitiki. Kwa iwo, thupi lili ndi ubwino wake: kuwonjezera, zilibe opaleshoni, iwo onse kukhala ndi thanzi chawo.

Kaya kuonjezera chifuwa ndi masewera olimbitsa

Kukula kwa pachifuwa amphamvu ndi wokongola mothandizidwa ndi thupi amuna ndi Zimatheka njira. Choncho palibe kuwauza padera pa kufunika kuchita masewera kukwaniritsa zotsatira mderali.

Mosiyana, akazi ndi kusankha. Ndipo nkhawa osati banal opaleshoni pulasitiki, komanso, njira zina zambiri osadziteteza. Choncho, pamene mkazi amaganizira mmene kuwonjezera mabere - kudzera zolimbitsa thupi kapena pogwiritsa ntchito njira zina - angathe kutenga kukhumuditsidwa.

Choncho ndikofunikira mwachidule kufotokoza njira izi. Za opaleshoni pulasitiki ife tonse tikudziwa kwambiri kwambiri. Palokha, opaleshoni nthawi zonse amanyamula chiopsezo. Koma kumaphatikizapo oyamba a mkazi mu chifuwa cha thupi lina. Kodi mukufuna izo?

Komanso ali atsikana ntchito mpiru kapena ayodini mauna kuti imathandizira kukula kwa zopangitsa za mammary. Ndipo zingayambitse zilonda zamoto ndi azisiyana. Komanso, nyamuka kutentha mderali zimayambitsa zosiyanasiyana zotupa.

Njira lotsatira - kuwonjezeka kugwira ndi zakudya. Zakudya amakwiya osati mapangidwe mabere lalikulu, komanso kukwaniritsa chonse cha thupi lonse. Iwo sangakhoze kukhala wapadera mphamvu kuwonjezeka chinthu chimodzi, ndi zina pamene kusunga maonekedwe.

Tsopano ndikuganiza - ngati mukufuna zonse ngati masewera olimbitsa thupi ndi moyo wathanzi angasinthe bere la mayi popanda chopinga ndiponso makhalidwe awo? Choncho nkhani bwino za momwe tiwonjezere mabere mwa thupi.

Zochita kwa kukulitsa m'mawere

The njira zoyambirira za kukulitsa akuyamwitsa anthu ankaona kuti benchi atolankhani. Zingamvekere lalikulu minofu ya chifuwa ndi othandiza kwambiri. Komabe, atolankhani a bala - ichi ndi masewera olimbitsa thupi kwambiri kuti ziyenela kuchitidwa ndi nawo insuring okondedwa. Komanso kukula leni limayamba pamene projectile kufika kulemera kwa makilogalamu zana.

Ambiri a akazi ndi zosayenela. Choncho tiyeni tikambirane za limatchula za kukonzekera theka wokongola wa anthu payokha.

Kuwonjezera benchi atolankhani barbell pali ena ogwira Zochita kwa minofu pachifuwa. Kusankha kwawo zimadalira zimene mbali ya chifuwa ayenera ziwonjezeke. Ngakhale, ndithudi, ndi bwino kupereka mmalo chinthu chimodzi ndi kukhala thupi lanu zovuta.

Mwachitsanzo, masewera olimbitsa thupi kwambiri ndi "pullover". Izo kumawonjezera pachifuwa chapamwamba ndi kukhala mu mawonekedwe abwino, kuwalola kuyang'ana achinyamata ndi zotanuka pa msinkhu uliwonse. Kuchita masewera olimbitsa thupi ili muyenera chagada pa benchi, kutenga dumbbell yolemera makilogalamu awiri kapena atatu ndi manja ndi kuuchotsa pamaso pake.

Pang'onopang'ono kuchepetsa mutu wake. Manja pamene zonse pang'ono wopindidwa - osati madigiri oposa 15. Dumbbell angagwe m'munsimu mutu, kukokera, koma musati Vulani kumbuyo kwa pamwamba benchi. Kumangopha pang'onopang'ono kubwerera ku malo ake apachiyambi. Pangani angapo ofunikira kubwereza.

zolimbitsa thupi lina - "gulugufe". Izo zikhoza kuchitidwa zolemera kapena pa pulogalamu yoyeseza wapadera. Mbali yoyamba, muyenera pogona pa benchi kupasuka mu dzanja manja pang'ono anawerama ndi dumbbells. Ndiye kutsina pamwamba pa nganga zosiyana.

Ngati inu ntchito pulogalamu yoyeseza, ndiye mpumulo ndi elbows pa ziyangoyango ndi kugwirizana elbows. Kulemera kusankha ngati kuti amachita akanakhoza kuchitidwa palibe nthawi zoposa zitatu. Apo ayi, sadzachulukana minofu ndi kuthandizanso mpumulo awo.

Ngati mukufuna kuphunzira mmene tiwonjezere mawere anu pogwiritsa ntchito mtundu wina wa thupi, inu kulibwino kukaona olimba gawo kapena kulembetsa mu olimba masewero olimbitsa thupi. Mulimonsemo, kuchita masewera olimbitsa thupi adzachita chabwino thupi, kulimbitsa thupi ndi kuthandiza kuonjezera ndi kusunga toned pachifuwa.