Mphunzitsi wanu online: wokhulupirira kwa deltoids ndi

Kukongola kwa minofu aliyense wokongola kwambiri kuti akazi? Inde, kuti azitha kupanga mapewa unakhota. Makina wotchuka chifukwa mungasonyezere yekha m'chilimwe pa gombe ndi mapewa wokongola Tingaone mu zovala aliyense. Ndi gawo ndithu polenga contours zochititsa chidwi phewa kupanga izo deltoids. Amasankha kapena mapewa lakuthwa mwabwino anamaliza. Choncho thupi deltoids mu Intaneti kuyang'ana nthawi zonse. Chabwino, inu nawapeza iwo. Chitani.

Choyamba, kukatenga dumbbell kulemera, kotero inu mukhoza kuchita masewera olimbitsa thupi nthawi 12, zina, udzakhala 3kg zokwanira, 5kg, ngakhale ena - sikokwanira. M'mene tingamangire deltoid minofu kunyumba? Ngati pali dumbbells, ndiye inu angaiwale za chipinda.

1. Kuyenera kukhala bwino, kukoka manja kugona pamodzi thunthu. Mu manja nsinga ndi dumbbell pamwamba. manja anu ayenera pang'ono ndichotse pa elbows lapansi. Ndiye thupilo muyenera unakhota pang'ono mu chiuno (kumbuyo m'munsi anakhalabe pamene kuchimwa zachilengedwe). Manja ayenera adzaukitsidwa, kanjedza pansi, mpaka mufika pansi kufanana manja. Gwirani. Ndisunse manja anu okha pang'onopang'ono.

2. Njira iyi ndi wofanana ndi m'mbuyomu, thupi ziyenera kukhala mu malo omwewo. Komabe, dzanja dumbbell apita malo kufanana pansi. Pang'ono pang'ono kuchepetsa manja anu pa wina ndi kuwanyamulira iwo kumbuyo. Chinthu chachikulu apa - pang'onopang'ono liwiro ndi matalikidwe yaing'ono, sayenera inertia.

3. Ndi dumbbells mu manja ayenera kukhala pansi mofatsa m'mphepete mwa benchi. Dumbbells kugwira ukapolo pamwamba pa phewa, kotero kuti iwo anali pansi pa nkhope. Kwezani manja anu, Mulimonsemo, musati mulole dumbbells pafupi. Manja anu mmwamba, kuchepetsa pang'onopang'ono. Mu Baibulo patsogolo kwambiri kuti zimayenda chifukwa kanjedza phewa mkati.

4. Pang'ono mawondo anu, kuziika palibe onse, koma osati mapewa. Tengani dumbbells kuchokera kumwamba. Uwasunge kutsogolo kwa m'chiuno m'manja linatha. Mkono pa ntchito lonse asungike kuŵeramitsa pansi. Upper dzanja mu malo omaliza ayenera kufanana pansi. Kubwerera ku udindo umene zinayambira, ayenera kukhala odekha. Dumbbells akhale zonse pa mtunda wofanana. Mosamala kuchita Zochita kwa minofu deltoid, iwo akhoza imawonongeka chifukwa njira yolakwika.

5. Tengani zolemera, makhwatha mkati. Dumbbells sayenera kuchisenza. Kwezani mapewa ngati mukufuna kulalikira kwa makutu. Lekani ndi kumveka bwino, kuwerenga 50, mikono m'munsi, manja pansi kubwerera. elbows chanu chisakhale maondo, ndi mutu sayenera linapendekeka patsogolo, kotero njira imeneyi imafunika Zochita kwa deltoids lapansi.

6. Tengani dumbbells amtengo waukulu manja anu, kukokera iwo pa mutu wake, akumugwira bwino mkati, pa mlingo ofanana ndi mapewa m'lifupi. Popanda kupinda manja anu, kukweza mapewa anu kachiwiri, kuyesera kukwaniritsa makutu. M'mbuyo pa chimbuzi, kubwerera mapewa pansi.

Mwamtheradi Zochita zonse deltoids ndi zizichitidwa ndi ndende zonse pa njira, kuti asasokonezeke ndi zolankhula kapena nyimbo. Ngati mukufuna maziko phokoso, tiyeni nyimbo sadzakhala mawu kapena adzakhala mu chinenero chosadziwika. Ngati inu kutenga zolemera kuchisenza, inu ingawononge minofu, kotero yesetsani kusankha katundu wololera. Iwo m'pofunika kuthana ndi ndekha, chifukwa kampani mudzafooka kuyesa kukusonyezani ena mmene muli kale amphamvu - ndipo kungakhale choipa. Wangwiro - kuti chinkhoswe mu nokha, choyamba pamaso pa kalilole. Patapita kanthawi, mumvetsa njira - ndipo minofu kukumbukira chirichonse kwa inu.

Ngati muli constitutionally bwino kupeza kulemera, mungagwiritse ntchito Creatine. Komabe, ngati mwamsanga - woyenera mapuloteni okha. Kapena kuyesera kuti mapuloteni zambiri kuchokera zakudya kungakhale. Izi - maziko kukula minofu.