Mukufuna kutulutsa mmwamba manja anu? Njira kwa ndondomeko ayenera malingaliro

Kutulutsa manja, kuonekera wokongola akulu mpumulo, aliyense akufuna. Koma kuti ayambe ndondomeko ayenera kulingalira. Popeza lalikulu zovuta makalasi ayenera monga Zochita kuti anawagawira za kucholoŵana, cholinga, ndi magulu a minofu. Mwamsanga mpope lamanja sachiza, kuyambira ndi ntchito kudzakhala kanthawi msanga m'kupita chifukwa. Tiyeni akukhala pa mfundo ndi malamulo ogwira akonzedwa.

utakhala aliyense bwino kuyamba ndi Zochita popanda zolemera. M'pofunika "konzekera" minofu pamaso wokhulupirira, kuchotsa mosavuta sprains ndi kuonjezera elasticity awo. kugwilizana analimbikitsa ndi ndondomeko yapadera: burashi choyamba, ndiye mkono ndipo potsiriza mapewa.

Pambuyo pa lamulo "zochangamutsa" angachichite Kankhani akuluakulu ndi kukokera akuluakulu, kuyambira Zochita izi zazikulu mpope thandizo mmwamba manja anu pankhani kuti, ngati simungathe ntchito mu ochitira masewera a.

Pofuna kulimbikitsa dzanja, ali bwino kuchita Zochita ndi dzanja expander. Izi zikhoza kutheka kulikonse ndi paliponse pamene pali chilakolako.

Zogwiritsira zokambirana ndi zitsulo - Kodi njira yabwino kutulutsa mmwamba manja anu, koma ayenera kuchita bwino ndipo nthawi zonse.

Pofuna kutulutsa mpaka kukongola anu, izo tikulimbikitsidwa kuukitsa dumbbell kapena barbell ali kuimirira. Manja ndi kulemera muyenera Finyani elbows, osati kupinda polumikizira. Chimodzi - kuchokera kubwereza 10 20. Mu nthawi imeneyo, ngati "chapamwamba" malire mosavuta anachita, n'zotheka kuwonjezeka azikhala dumbbells kapena barbells. Njira iyi ikhoza zosiyanasiyana ndi kumvetsa katundu kuchokera kutsogolo kapena kumbuyo, makhwatha oposa. Kuchita zofunika wina ndi mzake. Njira iyi ndi tsinde, umene tikulimbikitsidwa kuti "kuchepetsa" owonjezera ". Mwachitsanzo, kukweza dumbbells kwa kukongola, ntchito benchi ndi Scott.

Kuti mpope mmwamba triceps ndi mapewa kukhala, izo m'pofunika zolemera chabe chifukwa mutu. Ntchitoyi akhoza anachita monga kunama pa benchi, ndi kuyima.

Dzanja mpope mu triceps thandizo Chikoka ofunika kuchitidwa kuti chifuwa, ndipo tikulimbikitsidwa kuchita izo kumbuyo.

Mmodzi zokambirana zofunika pa chitukuko cha mkono ndi kuwalimbikitsa pa pulogalamu yoyeseza yapadera, pamene thupi kumbuyo uko, ndipo manja ake "ntchito" pa bala wapadera.

Koma kuchita zazikulu ndi ntchito zake zosiyanasiyana ndi motere. Mu ubwenzi malo mapazi awo pa phewa msinkhu, kenako chabe Nyamulani manja ndi dumbbells. Ndi bwino kubwereza chinthu chomwecho mu udindo supine. Ndi alternating Zochita izi, awo woyamba "kupambana" inu mukuona pasanathe mwezi umodzi.

Zochita za chitukuko cha minofu zambiri manja. Mu nthawi imeneyo, ngati palibe maphunziro zinafunika, Ndi bwino kugwiritsa ntchito ku masewero olimbitsa thupi, kumene odziwa akatswiri chifuniro akhoza kukuwuzani, momwe mpope mpaka minofu ya manja, anapatsidwa makhalidwe a munthu thupi chitukuko. Popeza si koyenera kuchita kuyesera thanzi lawo ndi thupi.

Koma, Mulimonsemo, pali malamulo ndi malamulo amene ayenera kutsata:

• pamaso pa chiyambi cha maphunziro zolimbitsa thupi pulogalamu ayenera wasenza, kupangidwa mu zina pa makina;
• weightlifting kuchitidwa nthawi osachepera 3 sabata, tsiku lililonse;
• kuvomerezedwa yopuma tsiku kulola minofu yanu kuti achire manja;
• zolimbitsa thupi zovuta ayenera pamodzi ndi zakudya okhwima monga masamba atsopano, dzinthu, nsomba, nkhuku m'mawere Taphunzira nyama ndi dzira woyera; ndipo zidyeke chakudya psychoactive zinthu (mowa, fodya, etc.) Tisawasale zakudya.

Kugwiritsa kulimbitsa thupi!