Akazi - Zochita kuonjezera minofu pectoral

Kodi mtsikana sangafune kuti mawere wangwiro? Kuwafika lokongola mkazi angathandize Zochita wapadera kuonjezera pectoral minofu. Yabwino anafuna atsikana onse - mabere zazikulu mkazi ndi zambiri mosavuta ngati mpope mpaka minofu, ndiwo maziko a chifuwa wokongola ndi kupereka mawonekedwe abwino.

Atsikana ambiri mukufuna kuwonjezera kukula kwa mawere awo, koma Ambiri a iwo sadziwa momwe angachitire izo. Kumene, chifukwa opaleshoni pulasitiki zolakwika aliyense maonekedwe si vuto, ndipo tsopano n'zotheka nkhungu thupi lake chilichonse. The chifukwa chomwecho chingapezeke ndi thupi mabere wokongola. Tsopano muli ndi kupeza chinsinsi - mmene kutulutsa mpaka minofu pectoral.

akonzedwa Izi zokambirana Cholinga kuchita minofu ya pachifuwa. Ngati nthawi zonse monga mwa ntchito zawo minofu pectoral adzalimbikitsidwa chifukwa inu kupeza zambiri anamaliza ndi zotanuka kugwira. Musaiwale kuti patsogolo ntchito iliyonse thupi chofunika kuchita zochangamutsa ndi pite ku maseŵerowo. Zochita izi kuonjezera minofu pectoral ayenera idzachitika awiri - katatu pa mlungu.

Kutulutsa mpaka minofu ya nthiti khola pogwiritsa ntchito zotsatirazi losavuta thupi angakwanitse:

1. Kankhani akuluakulu. Njira iyi anachita pa chiyambi cha kukhazikitsa zovuta lapansi. Pakuti kukhazikitsa muyenera kugona mimba yake, manja Taphunzira pansi, miyendo pamodzi kupanga. Kuchita Kankhani akuluakulu za 15-20 nthawi. Njira iyi ndi zofunika ndi kulimbikitsa mtima mogwira mtima minofu pachifuwa.

2. Chitani kuonjezera minofu pectoral ndi mpando anapanga yomweyo pambuyo pa m'mbuyomu. Chitani zachitika kasanu ndi kamodzi waika atatu. Kuchita masewera olimbitsa thupi muyenera Osatsamira kumbuyo kwa mpando kumbuyo pamene mutambasula miyendo yake pa makona a madigiri makumi asanu. Kusiya pang'onopang'ono torso pansi ndi kuwuka kwa malo oyambirira. Mothandizidwa ndi mpando akhoza kukhala malo otsetsereka: pampando mpando - kumbuyo molunjika, manja m'chiuno ndipo anakakonza tikudzipereka torso amazipotokola mu madera osiyana. Ntchitoyi imagwiridwa ndi nthawi 15 waika atatu.

3. Dumbbell. Zochita kuonjezera minofu pectoral ndi dumbbells ndi zothandiza kwambiri. Tengani m'manja mwa dumbbells (kuyamba si overdo ndi kulemera) ndi kuchita manja mwaulesi wosakaza. Zotsatira kumathandiza kukwaniritsa dumbbell benchi atolankhani pa zanga, kugona pansi pa nsana wanu ndi kuzibweretsa izo pansi - kuukitsa dumbbells kutsogolo kwa inu. Kuchita masewera olimbitsa thupi zina zisanu ndi zitatu mu waika atatu. Ndi kwambiri Zochita ndi dumbbells, amene anachita pa mpando: kutola dumbbell, kukokera iwo kutsogolo ndi kugwa iwo mu madera osiyana, ngati kuli kotheka. Ndipo ife pochita zimenezi mu miyeso iwiri khumi lililonse.

4. mapeto ya Zochita khoma. Kudzuka kwambiri mpandawo, unkagunda iye kumbuyo, anatseka ndi gulu lalikulu kwa dzanja kudya, ndipo nthawi yomweyo ngati kuli kotheka Yosefera minofu pachifuwa. Werengerani khumi, timapereka. Njira iyi mwachita bola ngati inu lekani kumva minofu pachifuwa.

Nkhaniyi limatchula zofunika, kokoka zofunika kuwonjezera minofu pectoral, zimene zingakuthandizeni kulenga pachifuwa wokongola. Ngati muli pambuyo kuchita zimenezi kumayamba zovuta kuti imapweteka thupi laling'ono, izi zikutanthauza kuti kupanga kuchita ubwino minofu yanu. Komabe, makalasi ayenera kuyamba ndi katundu kakang'ono, monga mlandu wathu, chifukwa ndi lofunika kwambiri, osati nambala ndi kumbuyo kusiya katundu sikuti chilichonse chabwino, iwo umangozipweteka. Zochita zimagwiridwa popanda kayendedwe mwadzidzidzi bwino. Musaiwale kuti kukula kwa minofu kumafuna nthawi zina ndi musawafulumizitse zinthu. Ine ndikuyembekeza m'nkhani ino udzakolola mfundo zothandiza okha mmene kutulutsa mmwamba pectoral minofu yathu, koma chonde musaiwale: tikwaniritse zotsatira zabwino n'chotheka kupyolera kulimbitsa thupi yaitali uja mosamalitsa masiku ena. Pamene zinthu zonse pamwamba pa nthawi pachifuwa kumangitsa ndi kukhala kwambiri wokongola kwambiri.