Pachifuwa expander - chida champhamvu maphunziro minofu pachifuwa

Pachifuwa expander - chida abwino osati kokha kwa kukula kwa minofu pachifuwa, komanso maphunziro a lamba phewa, kulenga kupsyinjika pa nsana wanu, kukongola ndi triceps. ntchito zipangizo zonse amalola kuti zimakwana dzi ndi taut.

Pachifuwa expander kasupe ndi oyenera amuna ndi akazi. pulogalamu yoyeseza The amachita ngati njira yabwino kusunga thupi mawonekedwe abwino pa msinkhu uliwonse.

Kodi bungwe la gawoli ndi zochulukitsira?

Kodi chofunika kukonzekera oyenera pa maphunziro ntchito matayala Buku? Kuphunzira mmene tingagwiritsire ntchito chifuwa expander, zokwanira ntchito thandizo kwa mlangizi waluso. The katswiri kudzakuthandizani kuumba akonzedwa zokambirana zimene zigwirizane ndi zosowa za munthu. Pa nthawi yomweyo n'zotheka kukhala kapangidwe ka ntchito paokha. Chirichonse chomwe icho chinali, pali ena mwa malamulo amene ayenera kumamatira ntchito expander pachifuwa.

1. Musanayambe masewera olimbitsa thupi, muyenera kuchita mokwanira zochangamutsa minofu ya theka chapamwamba za thupi. Pambuyo lakuthwa kwambiri katundu pa "ozizira" minofu zambiri kumayambitsa choipa mosayembekezereka.
2. Gwiritsani ntchito pachifuwa expander ayenera pang'onopang'ono kuwonjezeka katundu, kupita ku zophweka kwambiri kwa Zochita zovuta.
3. Pa maphunziro ndikofunika kuwunika ntchito yokonza bwino madzi a m'thupi ndipo kulabadira kwa mlingo kupuma. Musati thupi kwambiri peretruzhdaetsya, chifukwa masewera olimbitsa thupi kubweretsa osati phindu yekha.

Pachifuwa expander: Ntchitoyi

Monga tanenera kale, kuchita masewera olimbitsa thupi mothandizidwa ndi pulogalamu yoyeseza osati kusintha mawonekedwe ndi kulola kukhalabe minofu kamvekedwe, komanso kupindula thupi lonse. Zochitika ndi ntchito chida akhoza kukhala nthawi iliyonse ufulu. Tiyeni tione mwatsatanetsatane mmene ntchito pachifuwa expander. Zochita pa akazi ndi amuna, anapatsidwa pansipa, kudzakuthandizani kuti aphunzitse popanda chiopsezo kuvulazidwa.

mapini

Miyendo anakonza pa m'lifupi phewa. Expander ndi kuika pansi pa mapazi anu, ndi zopalira azunguliridwa manja. The unakhota lomaliza elbows lapansi. Zibakera kutseka kwa pamtima. Ndiye kuthamanga manja magetsi. Kayendedwe ndi chiwerengero cha kubwereza anasankha pamaziko a zosowa munthu ndi mayiko.

Kodi phindu zolimbitsa thupi kuti idzakungana chiyani? Choyamba, kulola maphunziro amenewa kukhala ndi mawonekedwe abwino lonse chapamwamba theka la thupi ndipo makamaka amathandiza kuti chitukuko tima wa kukongola minofu ya paphewa.

kuswana manja

Amaganiza kuyambira malo ofanana ndi amene analongosola mu ntchito m'mbuyomu. Komabe, ngati m'manja kupinda akhala kufalitsidwa mu njira kutsogolo, apa iwo "kuyang'ana" pa ntchafu.

Pang'ono manja wopindidwa zimaŵetedwa ku dzanja, kenako kutenga malo koyamba. Pa ntchito yonseyi minofu m'mimba ndi omangika, nkhawa.

Ntchito umalimbana kulimbitsa matabwa deltoids. Kugwiritsa kuthetsa mavuto a lumbar lordosis. Zikatero, womberani ikuchitika ndi ndingaliro pang'ono thupi patsogolo, kupanga n'zotheka kuthetsa mavuto kumbuyo.

manja kumbuyo kutambasuka kubwerera

Machitachita olimbitsa thupi ndiwo abwino kwa kukula kwa minofu triceps phewa. Pa kuphedwa ake, kuletsa ndi kuyika kwa wogwira expander, ndipo dzanja akugwira kumalekezero ena a chipangizo, ndi kuika kumbuyo kwake pa mutu wake. Chifukwa cha zimenezi, mbali zotanuka cha pulogalamu yoyeseza ndi kumbuyo.

Occupation ndi ataweramuka ndi kupinda mkono pa chigongono. Poyamba kuchita iterations okwanira pafupifupi 6-8 mu njira imodzi, pang'onopang'ono kuwonjezeka chiwerengero chawo pamene iwo akukula nzeru zawo.

kusakaniza mikono

Zotanuka gulu expander aikidwa kumbuyo kwake. Anatambasula chipangizo, manja anawoloka pamaso pa chifuwa, kenako ambiri ayipanga mozungulira. kuchita masewera olimbitsa thupi zimapangitsa izo mwamsanga ndithu kupanga chifuwa okongola ndi taut.

Kulera manja mmwamba

Tepi expander aikidwa pansi pa mapazi anu. Kambani atsekerezedwa zofukizira pulogalamu yoyeseza, pambuyo pake ukugwirizana manja ina m'mwamba n'zosiyana awo kupinda pa elbows lapansi.

Chitani osati amalimbikitsa kukula yogwira minofu pectoral, koma bwino komanso kumalimbitsa lonse phewa lamba.

Ubwino ndi kuipa kwa chifuwa expander

Dzanja zolimbitsa zida za gulu ndi linafalitsidwa kwambiri mu ankafuna mwa wamba okonda masewera ndi Akatswiri. Iwo ambalimbisana mtima kukhalabe minofu kamvekedwe mwamsanga muchisiye nkhawa pambuyo masewerawa.

Mwa ubwino wa expander thoracic ndi kupereka zotsatirazi:

• kulemera otsika ndi kukula, zomwe zimalimbikitsa zipangizo omasuka mayendedwe zinthu zonse;
• kuphweka ndi chomasuka ntchito;
• mphamvu ya kuchita Zochita ogwira kunyumba;
• screen owerenga wa m'badwo uliwonse ndipo amuna ndi azimai;
• abwino pamene mukufuna kuti achire kuvulala.

Thoracic kupeza kuipa zochulukitsira moona kovuta. mavuto ena angakhalepo ngati ntchito zitsanzo otsika-yotsiriza, amene zopalira osati odalirika pulasitiki. Choncho, poyamba ofunika powasamalira aphunzitsi anapangidwa kuchokera mkulu-mphamvu zitsulo ndi mphira.

Mankhwala ena salola kusintha kusintha kukaniza, amene amalenga mavuto ena Akatswiri.

Pomaliza, kuti chifuwa expander anali kutikhumudwitsa, zokonda zapatsidwa kwa malonda otchuka opanga zida masewera.