M'mene tingamangire mapewa.

Wokongola, amawapopa mpaka mapewa waukulu amuna - nkhani ya kusirira kwa akazi, mlingo wa mphamvu ndi umuna. Zingakweze mapewa si monga zovuta monga zikuoneka pa koyamba, kupirira nazo mphamvu osati bodybuilders komanso anthu wamba. Munthu aliyense pa chifuniro mwina pang'ono kusintha mawonekedwe ake, kuwapatsa iwo zambiri wolemera, ndi amphamvu tione. Chinthu chofunika kwambiri kuti kutulutsa mpaka mapewa ake - chidziwitso cha ena kokoka, kukhazikitsa yeniyeni ndi chilakolako.

Choyamba muyenera kudziwa kuti mapewa zigwirizana magulu angapo minofu (iwo akutchedwa deltoid) - kutsogolo, kumbuyo ndi pakati. Ndi chifukwa iwo tikhoza kukweza manja awo. Kodi mwamsanga kutulutsa mpaka mapewa ake? Izi mwachilungamo mosavuta, akuchita kokoka, muyenera khutu ku gulu lililonse atatu minofu. Izo ziyenera kuti aliyense kayendedwe, kutanthauza kuwuka chinthu chilichonse pa mutu amalenga kuthamanga ena pa iwo. Komabe, msanga ndipo kwambiri kukwaniritsa zotsatira m'pofunika kuchita mwapadera cholinga cha thupi.

• Kuti agwire ntchito imeneyi, muyenera dumbbells. Kukhala pa mpando, kubisila molunjika wanu. Atamva dumbbells kwa mlingo phewa, kuwayika manja ake pamodzi. Pokoka mpweya, pamene akupuma mapazi ake pansi ndi limbitsani manja anu. Ndiye pangani yochepa chete kwa zipolopolo ndi kubwerera ku malo awo oyambirira (kuti mapewa). Bwerezani kukambiranako atasinthana maudindowo maulendo asanu ndi atatu pa njira zisanu ndi zitatu. Nkofunika pa kuphedwa kuona kuti thupi atatsamira m'mbuyo, manja ake pamene kutukula dumbbells pabwino vertically.
• Ntchitoyi imagwiridwa ndi ndodo. Muyenera kutenga poyambira malo (bala pa mapewa) ndi kuuchotsa pamwamba pa mutu wake kangapo. Izi si kuchita zosavuta adzalola mwachilungamo msanga kutulutsa mpaka mapewa. Zonse muyenera kuchita waika 4 8 reps.
• Kukhala mu malo wakhala ndi akugwira dumbbell netoropyas, kuchepetsa manja oposa kenako mmbali (ali kukwera pamwamba mlingo phewa). Kaye ndi kubwerera ku malo ake apachiyambi, ndi kuti asamamve mavuto minofu. Musaiwale kupuma pamene kukwera ndi kutuluka pa gulu kubwerera. Ndi bwino kutsegula maulendo asanu ndi atatu kuti adzabweretse atatu.
• Kuchita zotsatirazi osati kutulutsa mpaka mapewa ake, komanso kutulutsa mmwamba triceps. Tengani positi, mmene mikono ayenera kukhala pa mtunda wa masentimita 10 wina ndi mzake. Mwadzidzidzi kwezani projectile msinkhu kuchigama ndi kubwerera kumbuyo. Zonse muyenera kuchita waika atatu a kakhumi uliwonse.
• Njira iyi ndi lolemera ndithu, kotero kukhazikitsa ayenera kuyamba ndi kulemera zolemera mbandakucha, pang'onopang'ono kuwonjezera kulemera ndi chifukwa katundu. Manja ake onse kutenga dumbbells ndi kuwanyamulira iwo alternately patsogolo pa mutu wake. Kodi waika atatu a kubwereza eyiti.

Kupanga masewero olimbitsa thupi, kumbukirani kuti choipa kwa minofu phewa ndi choopsa kwambiri thanzi. Choncho muyenera kuchita katundu molondola, mosamala ndi mwanzeru. Pamaso pa kalasi, onetsetsani kuchita zochangamutsa zimene konzekera minofu, kukonzekera kuti azichita. Kutsatira posankha ya kulemera zipolopolo, mu magawo oyambirira Ndi bwino kuchita makalasi ndi mtengo amodzi. Pa maseŵerowo, kulabadira udindo wa kumbuyo, ayenera mosamalitsa choimirira. Nkofunika kuti ndi mutu moyang'ana m'tsogolo elbows si wotsinidwa. Woimbayo pansi katundu wina adzaikidwe likufanana ndi mkono wa. Ndipo kumbukirani kuti mowa si zofunika kwa mlingo m'munsimu khosi kuchepetsa. Kusunga zofunika deta, mukhoza kupewa kuvulala othamanga phewa.

Tsopano inu mukudziwa kwambiri za mmene kutulutsa mpaka minofu ya mapewa, inu mosavuta kusintha chithunzi awo.