Sagging khungu pa manja. Zochita kwa manja, khungu si atapachikidwa

Khungu zonyalazo manja a bwino ndinazolowera kusintha thupi mu thupi kenako droops, amakhala flabby. Woterowo chilema sangathe kulimbana mankhwala kukongola. Njira yokhayo minofu kudziletsa kumangitsa kuti ndi kuti muyambenso kukongola kwake kwakale ndi sichisinthasinthanso, ndi thupi. nthawi zonse n'kofunika kuti tikwaniritse zotsatira kuchita Zochita kwa manja, khungu si n'kupachikidwa.

N'chifukwa khungu droops?

Monga ulamuliro, lakula anakumana ndi akazi ambiri kuposa zaka 30 anawoloka mzere. The wosakhwima khungu décolleté, mapewa ndi manja timakalamba mu malo oyamba. Kumene kumakhudza maonekedwe a kugonana chilungamo.

Chodabwitsa si mlendo amene wonenepa msanga, popanda kumuvutitsa zakudya yake ndi moisturizing thupi. Khungu alibe nthawi kuti azolowere kusintha, kutaya elasticity ndi sag.

njira zodzikongoletsera sangachoke kapena kubisa manja flabby. Kuti tikwaniritse zotsatira za kumangika akhoza mwa masewera. Iwo ayenera kuchita Zochita wapadera kwa manja. Kuti khungu si Anapachikidwa mu tsogolo, m'pofunika kupitiriza ntchito yake. Izi zidzathandiza kuti tikhalebe zotsatira ndipo sachita miyeso kwambiri.

zolakwa maphunziro

Osati nthawi zonse kusonyeza kumam'phunzitsa kwa khungu kumangika. Kugwira cholakwika, kokha slimming zotsatira chingapezeke kapena kukhala popanda chifukwa. ndi zolakwa zazikulu zimene?

1. Kuwala kulemera. Kudzaza danga wopanda mafuta angakhoze kokha minofu. Chifukwa chitukuko ndi kuonjezera akutambasula khungu ndipo amakhala kwenikweni popachika. Chingatithandize kukhala ndi kukongola ndi triceps zitha kukhala woyenera katundu. Zochita kwa manja, kuti atapachikidwa khungu, ndi kukweza kapena zina kulemera. Ngati makalasi ikuchitikira ndi dumbbells, kulemera adzakhala osachepera makilogalamu asanu. Pasanathe kufufuza misa sichichititsa kuti mukufuna.

2. Pachithunzichi katundu. Kuchuluka wakewo ndi maphunziro kulemera tsiku zidzapangitsa kuti kutopa ndi kufooka minofu kuti alibe nthawi kuti achire msanga. Chifukwa cha changu silikunena kuwonjezera kukongola thupi kapena kufuna kuchita izo. Kuyenera yafotokozedwa tsiku kapena katatu pa mlungu.

3. molapitsa zakudya. Izo ziyenera kukhala anzeru ndi chokwanira zakudya omanga minofu minofu. Kusowa zinthu zofunika ndipo zinthu kungachititse kuti zikutha m'mayiko thupi, kuchita masewera olimbitsa thupi adzakhala nkhawa kwambiri. Chifukwa, thupi kuonda kwambiri, ndi khungu kugwa ngakhale m'munsi.

ayamikira General makalasi

Pofuna kukwaniritsa kwambiri sikokwanira kuchita Zochita okha ndi manja, khungu si n'kupachikidwa. Njira mabuku, imene kumalimbitsa kumbuyo minofu, chifuwa ndi khosi. N'chifukwa chake maphunziro ikuphatikizapo magulu ambiri zikuluzikulu ndi kusakonda umalimbana yekha pa kukongola ndi triceps.

Pa magulu kukonda kwambiri wa khalidwe zokambirana osati kuchuluka. Wokwanira kuchita njira imodzi nthawi 8-10, kenako kuwonjezera chiwerengero cha m'zinthu ndi kulemera kwa zida wothandiza.

zochangamutsa

Aliyense kulimbitsa thupi ayenera kuyamba ndi mphindi khumi zochangamutsa. Iwo adzakonza thupi katundu likudzalo, adzakhazikitsa mlingo zofunika mtima. Chotero "rehearsal" kumathandiza kupewa kuvulala zotheka ndi sprains.

Zochita kwa manja, kuti atapachikidwa khungu, kuyamba ndi kasinthasintha wa woimbayo ndi, elbows. Ziyenera kukhala nkhaniyi mapewa mbali, kuchita chikusesa, kudumpha, zilizonse. Pa nthawi yomweyo tiyenera kulabadira kwa khosi. Akutembenukira mutu pambali, zozungulira kasinthasintha chingatithandize mwamsanga kutambasula minofu yanu.

Otsala zochangamutsa nthawi ayenera zoyenera thupi lonse. Pakuti uyu ali wangwiro zida olimba (matayala), kudumpha chingwe, kukhala akuluakulu. Pambuyo alikuwotha moto, inu mukhoza chitani zovuta lapansi.

waukulu

Kwambiri lomwenso ndi ankaona ogwira Zochita kwa manja (osati atapachikidwa khungu) popanda dumbbells. Iwo zochokera kuwuka kwa kulemera yake. M'munsimu wapadera zovuta zomwe sayenera kupitiriza ndi kulimbitsa katundu alipo. Patangopita mwezi, zokwanira kuchita chilichonse thupi nthawi 8-10, malingana ndi maganizo awo ndi chimene mukufuna. Ndiye mukhoza pang'onopang'ono kuwonjezera chiwerengero cha kubwereza.

Zochita kwa manja (kupewa atapachikidwa khungu) ndi photo:

1. Kankhani akuluakulu. Tengani abutment kunama, kanjedza pabwino kufanana kwa wina ndi mzake. Kanikizani pachifuwa pansi, pang'onopang'ono kutenga poyambira malo. Ngati ntchitoyo palibe, mungathe kuyamba ndi Kankhani akuluakulu pamiyendo yanu, kapena pakhoma.

2. kukokera akuluakulu. Kukangamira pa mowa, manja ake amamudalira. Kuti andipeze kuti ndifike ku kudya ndi bar. Bwererani ku malo poyambira. Pambuyo mkombero kubwereza, koma nthawi iyi kumamatira ndithu kufika chibwano wake.

3. Zapamwamba. Pamene kathabwa yopingasa sadzakhalanso amafuna khama pazipita ayenera kupita mipiringidzo. Zochita zimagwiridwa chimodzimodzi.

Patapita miyezi 2, kuzungulira angathe kuchitidwa ndi chikwama ndi pang'onopang'ono kuwonjezeka ake kulemera kwa makilogalamu 1 mpaka 5.

Chitani ndi dumbbells

Kunyumba, nawonso achite Zochita kwa manja. Kuti khungu si Anapachikidwa, ndi omangika, napindulapo elasticity, ntchito dumbbell masekeli osati makilogalamu osachepera asanu.

1. magetsi. Alternately kubweretsa aliyense dzanja kumbuyo mutu wake.

2. munthawi yomweyo flexion. Kumvetsa ndi dumbbell ndi manja onse awiri. Kwezani manja anu pamwamba pa mutu wanu, nditatsamira kumbuyo kutali zedi. Back maganizo akale, kupitiriza kuchita.

3. kuweramira. Taphunzira pa tebulo kapena mpando ndi dzanja limodzi kuti mahi ndi dumbbell a. Kusintha manja kachiwiri.

4. chetverenek. Gwadani. Mmodzi kanjedza zina ndi pansi, ndi zina kutenga weighting. Bend, ndiye limbitsani mkono. Bwerezani ndi dzanja linalo.

Zochita kwa manja, kuti atapachikidwa khungu kwa kuwonda, zimagwiridwa nthawi 20-30 mu njira zingapo mofulumira ndi mwamphamvu. Kubwerera kamvekedwe ka ukalamba chivundikiro, ayenera ankakonda mndandanda wa katundu ndi zovuta kuchita pang'onopang'ono bwino pa chilichonse zolimbitsa thupi nthawi 8-10.