Zochita ogwira ndi dumbbells kwa minofu pachifuwa

Bwino anayamba pectoral minofu kubala zosangalatsa zokongoletsa tingati imeneyi imagwira ntchito kwa mwamuna chithunzi ndi mkazi. Zochita awalimbikitse ndi zothandiza kwa amuna ndi akazi nawonso. Chifukwa cha iwo, ndi kaimidwe amakhala see ndi molondola, thupi anatengedwa bwinobwino ndi matenda ambiri, munthu afika mwayi kwambiri kuteteza zikamera wa atsopano. Chophweka ndi yabwino kwambiri masewera olimbitsa zipangizo zolinga zimenezi zikhoza kuonedwa monga dumbbell a.

zolimbitsa gulu

Onse Zochita ndi dumbbells chifuwa minofu anawagawa 2 magulu:

• akamalimbikira oposa;
• kuswana manja.

Gulu lirilonse ali embodiments osiyana. Onsewo kulonjeza digiri yapamwamba ya ntchito mogwirizana ndi malamulo ndi dongosolo.

Chiyesedwe cha gulu loyamba

• Zochita ndi dumbbells kwa minofu chifuwa mu malo supine kuyambira ndi malo koyamba: kumbuyo ali pamwamba mosabisa zovuta, manja anamuukitsa kwa mlingo wa chifuwa ndi wopindidwa pa chigongono, kanjedza akukumana patsogolo, aliyense clamped zida masewera. Manja kusuntha kupita m'tsogolo, mwachidule unachitikira ku udindo uwu, ndiye pang'onopang'ono ndi modekha adatchithisira. Pamene kukweza ngati mpweya, pamene kutsitsa - pokoka mpweya.
• Similar Zochita ndi dumbbells kwa minofu chifuwa - kumene dzanja "tione" pa wina ndi mzake, ndi chinthu chirichonse amachitanso chimodzimodzi. Chifukwa cha iwo, kulimbitsa ndi manja.
• makalasi mtundu lotsatira chachitika, osati pansi, ndi pa benchi wapadera, sipangakhalenso pa wina njingayo - 35 madigiri kapena 40. Ngati muli zazikulu, katundu zazikulu alibe pachifuwa, koma ankadziwana ndi, ie, sanaone zinafunika kwenikweni. Mpando benchi wakwezedwa pamwamba. Pakukhala mathithi pa izo ndi kuchita Zochita ndi dumbbells kwa minofu pachifuwa pa sewero kale: manja, makhwatha kutsogolo kwa wina ndi mzake. Aliyense mavuto izi zimayambitsa, ndi kupatsidwa ndithu mosavuta. Wina zosinthika - pamene masewera benchi mpando sanaukitsidwe ndi adatchithisira ndi chiwerengero lolingana madigiri. Othamanga kuti kukanikiza chipolopolo, pokhala mozondoka. Chotero Zochita kwa pectoral minofu ndi dumbbells kulimbitsa ndi vestibular dongosolo, thandizo polimbana vertigo. Njira zokambirana za makolo mu mitundu iwiri.

Chiyesedwe cha wachiwiri gulu

• Njira a kalasi loyamba ndi: wothamanga amalandira udindo mosabvuta - pa benchi kapena zina lathyathyathya pamwamba. Manja ndi zipolopolo kuchokera ku mbali (ngati kaimidwe ndi kalata T), pang'ono elbows wopindidwa. Kenako, wothamanga Kodi kukumbatirana kuyenda zozungulira, ngati chinthu kutsogolo ndi lalikulu kwambiri - chikwama chodzaza, mtengo, mtengo waukulu. Mu udindo uwu manja anangokhala chete yaing'ono, ndiye bwino kubwerera ku malo awo oyambirira. Zofunika: manja pang'ono akunga! Oyenera ngati Zochita ndi dumbbells kwa mapewa ndi chifuwa. Kupuma mungoli yofanana ndi sikudalira pa mtundu wa ntchito.
• Ntchito pa benchi. Mtundu wa masewera olimbitsa thupi ndi chimodzimodzi ndi vuto yapita, njira ya akanali yemweyo.
• "Pullover". Ndi wosiyana pang'ono kwa anthu yapita ndipo anachita likule osiyana - ndi dumbbell, koma kulemera kawiri choposa amene anadutsa magulu onse. Kuyambira malo bodza pa nsana wake, manja ndi dumbbells kumbuyo mutu bala lanu. Kupewa choipa, elbows wopindidwa, dumbbell wakwezedwa upwardly pa makona a madigiri 90 poyerekeza ndi pansi ndi modekha adatchithisira pansi.

ayamikira General

Afotokozerane mu masewero olimbitsa thupi kapena kunyumba, wina kukwaniritsa zolinga zake ndi zinthu. Mmodzi yofunika kutulutsa mpaka minofu, wamphamvu, pamene ena akufuna kukhala minofu. Malinga ichi, amusankha ndi kuchuluka kwa thupi. Iwo nthawi zambiri mu waika 3-4, wina pa 6 ndi 12 nthawi kusankha yawo tidzasandulika pa chifuniro mwanzeru.