Zochita pa chifuwa kapena Kodi kuonjezera m'mawere

mawu ochepa A za intricacies mfundo zina

• Atsikana ambiri ndi akazi kufuna kuonjezera chifuwa ndi thupi. Koma ochepa sadziwa kuti n'zotheka osati kuonjezera zopangitsa mammary, ndi kukhala ndendende minofu pachifuwa. Anatomically mu zopangitsa za mammary mulibe minofu amenewa omwe angachititse kuphunzira. Phunzirani gawo ili la thupi n'chotheka kupyolera opaleshoni. Komabe, pali minofu pachifuwa. Ndi zimenezo, ndiye mungathe kukoka kuonjezera ndi kukonza mtunda achilengedwe. Chifukwa, maphunziro angalere chifuwa kuonjezera buku lake, phindu ndi kamvekedwe. Zonsezi zingachititse kuti kupeza kufunika maonekedwe ogwira.

• Minofu minofu pachifuwa ali wamkulu mokwanira. Kuti iwo kukhala ndi kukula, tiyenera kuchita khama kwambiri. Izi zimafuna maphunziro aakulu ndi ntchito pa chifuwa. Choncho muyenera yomweyo kukhumudwitsa anthu amene amakhulupirira kuti ndi chabe Zochita zingapo zosavuta kuti akhoza adzathetsa vuto la wokongola mabere zobiriwira.

A Zochita wamba ochepa akhoza kuthandiza thandizo chifuwa kamvekedwe, koma kukuza izo, tsoka, iwo sangakwanitse. Choncho, tiyenera kukhala okonzekera chakuti katundu adzakhala lalikulu, ndipo pambuyo kuphunzitsa minofu ngakhale kudwala pang'ono. Zochita pa chifuwa yosayenera makhalidwe amphamvu.

njira maphunziro

Zochita pa bere kukulitsa ndi pafupipafupi adafuna katatu pa mlungu. Tsiku lililonse, iwo ayenera kuchita. Kutanthauza masewero alternating katundu ndi nthawi kupuma pambuyo pawo. Panthawi zina minofu ndi kuyamba kukula.

Kuchita Zochita pa chifuwa akhoza kukhala masewero olimbitsa thupi, koma mungathe kunyumba. Zikatero adzapita kusweka kugula ziwiri collapsible dumbbells makilogalamu 7-10.

Zochita kwa minofu pachifuwa

Konzekera. Ichi ndi chofunika sitepe maphunziro, amene amathandiza konzekera minofu, kukokera ndi kutambasula iwo pazinthu. Kumathandiza kukwaniritsa ntchito anakhumba zokambirana zofunika, komanso kupewa kuvulala zosafunika. Choncho musaphonye chinthu ichi: kusankha kwa mphindi 5-6.

Chitani "East"

  Kukhala pa mpando kapena mpanda. Back mwamphamvu ndi lathyathyathya pamwamba, kotero kuti katundu zolimbitsa thupi ayenera kwathunthu pa chifuwa, osati minofu kumbuyo. Palm kulumikiza kutsogolo pachifuwa. M'pofunika amaumiriza pachikhatho cha dzanja lanu ndi mphamvu kwambiri kwa minofu pachifuwa tensed chimaonekadi. Muzilimbikira kumverera uku ndi Musataye kwa womberani. Werengerani khumi, kenako Wopanda m'manja mwa masentimita asanu patsogolo. Bwerezani nkhani khumi. Apitiriza kulimbikitsa manja ndi Bwerezani kukambiranako atasinthana maudindowo bola ngati n'zotheka. Ndiye unclench manja ake, knead manja kuthetsa. Bwerezani kawiri.

Chitani "Skier"

Tengani dumbbells ndi kutsanzira kayendedwe sichisangalatsa skier. Musaiwale angaubweze molunjika wanu. Pochita ayenera kukhala odekha. Pang'ono pang'ono manja anu kuchokera ntchafu m'chifuwa msinkhu, kukonza masekondi angapo, pang'onopang'ono m'munsi. Thamanga akhale nthawi 3 6 reps.

Chitani "The Wall"

 

Muyenera kukhala pakhomo, manja ake pa ziweto zake. Apitirize, ngati kuyesera kusuntha khoma pa kupitiriza Mphindi. Ndiye kutsamira pang'ono mu kutsegula ndi kubwereza. mtima umenewu kumawonjezera katundu pa chifuwa. Pa ntchito yonseyi muyenera kuona kuti minofu pachifuwa kwambiri unasokonezeka.

Chitani "Wall 2"

Mofanana ntchito yapita, muyenera kulimbana ndi khoma, osati pakhomo. Onetsetsani ndendende chifukwa anawerama mmbuyo, inu kusamutsa katundu pa msana, osati pachifuwa. Kuchita maulendo 3 2 Mphindi.

Chitani "Kankhani akuluakulu"

 

Izi ndi zabwino kuti akhoza kupereka Zochita pa chifuwa kunyumba. Mu njira imodzi ndi kupitiriza nthawi 20. Osachepera ayenera pokonzekera.

Chitani "Kankhani akuluakulu ku mpando"

Imani ndi nsana wanu kwa mpando, mpumulo mu manja ake. Pa makona a madigiri 30-45 kuwonjezera patsogolo mwendo. Kupinda manja anu, kutsitsa thupi pansi. Bwererani ku malo poyambira. akanema W nthawi 6-8.

Chitani "benchi"

Izi ndi masewera olimbitsa thupi kwambiri, ngakhale kuti ndizivutika kuchita mokwanira.

Bodza palibe pansi, kudzawatenga ndi dumbbell, ndi kuika manja ake pa chifuwa chake. Tsopano kumangitsa m'chifuwa ndiponso atamva dumbbells mmwamba. Kwezani ndi kuchepetsa dumbbell kumbuyo maulendo asanu ndi atatu. akanema atatu.

Chitani "Bussing"

Kukhala pa mpando, manja ndi dumbbells kutsogolo kwa pachifuwa, elbows pa mbali yanu. nthawi 8, kufalitsa manja ake pambali, wosunga elbows pa mbali. Kenako abwereza yemweyo, pom'ng'amba elbows wake. 12 kusudzulana, 2 njira.

Chitani "Anatambasula"

Izi zolimbitsa komaliza. Gwiritsani kuchita "khoma", koma sipafinikanso kuti akanikizire, monga atapachikidwa pa manja anu. Izo pansi minofu ndi utatha thupi.