Kodi download Mapiko?

Munthu aliyense ndimakonda kukhala yotakata mapewa - chizindikiro cha umuna ndi zoona. Chidwi kuyang'ana bwino anayamba latissimus dorsi, anaitana anthu wamba "mapiko".

Monga tingathe kupopa kumbuyo minofu? Pali zingapo chitukuko cha mapiko zokambirana ndi barbell ndi, dumbbells kapena kulemera yake. Wotchuka kwambiri wa iwo: kukokera akuluakulu, kukankha akuluakulu, kukoka. Akukhulupirira kuti mapiko amalabadira kutsegula, koma othamanga ikuphukira kuti kuwononga nthawi ndi kuika mphamvu zambiri kuti sapota amamuonera wokongola V woboola pakati.

kukokera

Mmodzi wa Zochita yabwino kwambiri mapiko - akusolola pa mowa. Kodi download Mapiko pa kubala?

Mu ojambula crossbar projectile ndi ankakonda wothamanga kuonjezera m'lifupi kumbuyo. Ntchito yabwino ndi kuzika lonse. Kukhazikitsa ake kukhala ndi crossbar kotero kuti manja ndi onse kuposa m'lifupi phewa. Tambasula ndi kumasuka kwathunthu. Ndiye andipeze, akuyesa kupeza chibwano bar. Bwererani ku malo apachiyambi. The miyeso mu nkhani iyi ndi thupi lake.

Wina chimake cha ntchito yonseyi - kukweza mutu wake. Pankhaniyi, muyenera kokani kapamwamba kumbuyo kwa khosi.

Childs, othamanga novice sizingagwire nthawi zoposa 2-3. Kuti zotsatira muyenera kuchita osachepera 30-40 kubwereza.

pushups

Kodi download Mapiko kudzera Kankhani akuluakulu? Ichi ndi chimodzi mwa ntchito kwambiri angakwanitse ndipo mosalekeza mu yambiri imene imakhudza ambiri minofu, kuphatikizapo mapiko. Latissimus dorsi sitima ndi thandizo la Kankhani akuluakulu ndi mawu yotakata manja.

Tengani udindo sachedwa, motsindika manja molunjika, moti onse kuposa m'lifupi phewa padera. Khalani nsana wanu molunjika, mutu wako si chozama osati kupezerera mmwamba. Kupinda manja pa elbows ndi kuti mawere pafupifupi kukhudza pansi. Bwererani ku malo apachiyambi, koma manja si kwathunthu kuwongoka, minofu m'mimba wanu kupitiriza zala zawo.

Tambasulani ndodo otsetsereka a

Njira iyi ndi imodzi yabwino ntchito mapiko. Pamene masewera olimbitsa thupi ndi kofunikira kulamulira katundu; chiyenera kugwa chimodzimodzi pa nsana, osati kukongola. Kodi download mapiko ophimba pa kubala?

Kutenga malo kuyambira: mapazi pang'ono onse kuposa m'lifupi phewa, thupi linapendekeka patsogolo ikufanana pansi, nsana wake anaweramuka, maso imatsogoleredwa patsogolo, kukhala ndodo molunjika nsinga, manja pa mlingo phewa. Kokani kapamwamba ndi lamba, akupanga pa latissimus dorsi. Ndodo ayenera idzachitika pa ndalama za msana, osati manja. Masamba kuyesera kubweretsa palimodzi. Pang'onopang'ono kubwerera kuyambira malo. Asanayambe kugwira ntchito ndodo adaponya analimbikitsa n'kuukanda zolemera kuwala.

Dumbbell kupisa kuti lamba

Zingakweze mapiko wodziika kumbuyo ngati n'kotheka ndi thandizo la dumbbells. Kodi download Mapiko dumbbells?

Imani pafupi ndi benchi ndi dumbbell nsinga ndi dzanja lake lamanja adatchithisira. Bend ndi Tambasula dzanja lako lamanzere ndi kumanzere bondo pa benchi. Angaubweze kufanana anu pansi, mwendo pang'ono ndichotse, poyang'ana kutsogolo. Kupuma kwambiri, kukoka mpweya wanu ndi kukoka dumbbell kuti lamba, kuyesera kukweza dzanja monga mkulu ngati n'kotheka. Pa kukhala wachiwiri udindo uwu, pazipita Yosefera nsana wanu. Ndiye kutulutsa, kubwerera ku malo apachiyambi. Atamaliza womberani kuchuluka kwa nthawi kusintha dzanja.

Kodi download mapiko kumanga minofu? Kuti tichite zimenezi, muyenera kuchita Zochita Mapiko zolemera lalikulu. Select kulemera m'pofunika kuti pazipita angapo kubwereza nthawi 6-8 mu njira.

Maphunziro pa mpumulo imakhala ndi kuchuluka zolimbitsa thupi ndi kulemera otsika, koma ambiri kubwereza - 20 nthawi mu njira.