Zochita ochiza manja

Kuvomereza kuti munthu ndi manja ake, pafupifupi lopanda minofu, maonekedwe, osachepera, osati wokopa kwambiri. Makamaka pa gombe kapena dziwe. Chotero munthu ofunika kucheza ndi mphamvu pa chinachake vutolo. Good amawapopa minofu manja a munthu - izo ndi kuphatikiza zina mwa mawonekedwe ake. Komanso, komanso chizindikiro cha mphamvu ndi kupirira. Komanso kupereka mtsikana pempho mopepuka amawapopa mpaka mapewa ndi mkono wonse wakumanja. Choncho, tiyeni tikambirane zimene ndi Zochita kwa manja, amene ndi ogwira mtima kwambiri, ndipo mmene angachitire iwo.

Kukweza ndodo kuchokera pa ubwenzi udindo pa kukongola kwa. Nsinga pansi kutola mu bala, dzanja pa m'lifupi wanu phewa kapena pang'ono kuchepera kuposa phewa (njira otsiriza adzakupatsani zotsatira zabwino). Pachifuwa kunja, mapewawo, elbows pa mbali yanu. Yosefera kumbuyo minofu ndi kukongola, tukulani kapamwamba. Sunthani okha mkono. Mpanda ayenera ima kwathunthu. Musati muyesere kulera apamwamba khosi, pamene kutulutsa elbows, ali kuti anakankhira pambali. Pa pamwamba pa kukongola kayendedwe odulidwa, ndi kubuula, kutenga poyambira malo. Kutsitsa manja ake, koma mavuto pang'ono minofu yanu.

Ena Zochita pa dzanja labwino amawapopa phewa minofu, limene lili pansi kukongola kwa. Izi zikuphatikizapo otchedwa "nyundo". Tengani dumbbell nsinga kuti miimba anali kufanana ndi mzake, mikono molunjika. Nyamula chipolopolo mogwirizana ndi chigongono n'kupuma. Ndiye kuchepetsa dumbbell ndi kuchita chimodzimodzi ndi dumbbell chachiwiri. Onani kuti manja onse ayenera anatambasula pa kuchita izi.

French osindikizira kumawonjezera unyinji wa triceps lapansi. Bodza pa yopingasa benchi akugwira barbell pamwamba bere pa mikono anaweramuka. Kupinda elbows wanu, kuchepetsa izo. Pang'onopang'ono Finyani barbell kubwerera ku malo poyambira. Pankhaniyi, mukhoza kusiya elbows pang'ono wopindidwa. Kuwongola manja, anaŵerama iwo pang'ono kumbuyo (kwa mutu) kuti triceps alibe kumasuka pamwamba.

Benchi pa chipika - wogwiritsira ntchito yosavuta, koma amafuna kukwaniritsidwa kwa zinthu zina. Kuyambira malo - pang'ono patsogolo limayamba, miyendo kupatula pa phewa m'lifupi kapena pang'ono onse. Akanikizire chogwiririra ndi kutambasuka zonse za manja. Pa mfundo wotsikitsitsa muli ndi kutambasula triceps. Ndiye bwino kubwerera chogwirira pamalo wapachiyambi. Choncho elbows khola sayenera upambana makona a madigiri nainte. Ngati mukufuna kuchita ngati iwo akusiya mu dzanja, ndiye ntchito kulemera ndi lalikulu kwambiri kwa inu. Kana ndi kubwereza onse kachiwiri.

Anthu ambiri amatha maola masewero olimbitsa thupi, kuti "mudzaze" mkono wonse wakumanja ndi mapewa, nyumba zambiri ndi zonse muyenera ichi - dumbbells, barbells, etc. Koma bwanji ngati inu mulibe zida zofunikira maphunziro.? Kapena mulibe mphamvu kapena nthawi kupita kumalo ochitira masewera a? Mwina - mtsikana ndipo mukufuna ndi dzanja lamphamvu, koma osati kwambiri amawapopa, osati kuyang'ana chachimuna? Ndi kotheka kotheratu kuchita popanda izo. Dzanja Zochita popanda dumbbells, zitsulo ndi zipangizo zofanana ingathandize chimodzimodzi zothandiza, ngati kuchita bwino. Tiyeni tikambirane za anthu amenewa.

Zikuoneka kuti losavuta koma pa nthawi yomweyo kwambiri ogwira Zochita pa manja anu. Iwo - pushups. Chonde kusiya kunama. Pokoka mpweya ndi maondo elbows yanu, mpweya ndi kuwongola manja, kutulutsa. Kumbuyo akhale mosamalitsa molunjika.

Kukoka nsinga kukhala kukongola bwino. Tengani poyambira malo. Chotheratu phewa-m'lifupi yekha yekha, mpweya, ndiye kutulutsa ndi kukoka mowa kukhudza chibwano chanu.

Posambira ndi wofunika kwa triceps ndi minofu pectoral. Chotero kokoka manja ake anachita molondola, kuti iwo sanapereke zotsatira ankafunila. Uprites mu mipiringidzo. Manja kuwongoka. Kuwerama pang'onopang'ono, elbows ndichotse mopendekeka ndi madigiri nainte. Pankhaniyi, muyenera kumva anatambasula za triceps. Ndiyeno, pofuna kukonza thupi, kutenga malo kuyambira.

Ikukoka manja, ayenera kugwira Mwa zina, thupi manja. Iwo zofunikira chifukwa iwo kupereka itafika poipa kwambiri. Izi - ndi kasinthasintha wa dumbbell ndi anachita mu madera osiyana, wokhulupirira ndi zochulukitsira, gwirani chimbale ku kapamwamba (yosalala, opanda mkombero), kufinya mpira tennis, atapachikidwa pa mtanda ndi ena.