M'mene tingamangire manja anu kwa miyezi 2-3?

Manja ndi mapewa - limodzi mwa madera okongola kwambiri kwa thupi mwamuna. Kuyenera ofalitsidwa kukumbukira kuti ndi m'manja ambiri a akazi kuyang'ana sankadziwa. Ndipotu, atolankhani wabwino, chifuwa ndi miyendo shapely zambiri zobisika pansi zovala. Ndipo amawapopa wanu kwambiri manja akhoza kukhala chinthu chidwi cha atsikana onse okuzungulirani. Kodi kutulutsa manja ake kwa nthawi yochepa?

Ndi bwino nthawi zonse kuphunzitsa minofu yanu udzapeza mawonekedwe abwino pambuyo miyezi iwiri kapena itatu. Komabe, kukhala woona "anagubuduza" sitingakayikire kale kuposa miyezi isanu ndi umodzi. Kumene, ngati kuonera ojambula inu zimavuta bwino, koma kutulutsa mpaka kukongola wanu ndi m'lifupi masentimita 40 ndipo aliyense angathe. Chinthu chachikulu, kumbukirani malamulo ochepa: yesani kudya zakudya zomanga thupi kwambiri ndi kupereka thupi nthawi achire kulimbitsa thupi ndi.

M'mene tingamangire manja anu kwa miyezi 2-3?

Musanyalanyaze wabwino zochangamutsa - izo kuchepetsa mwayi wa choipa. Iwe uyenera kutaya pa kulimbitsa thupi kwa mphindi zosachepera 20. Onetsetsani kuti bwezerani bwino knead. Ndi yabwino kwambiri kuchita ndi expander lapansi.

Palibe angakuuzeni mmene kutulutsa mmwamba manja anu ufulu ndi Zochita kulemera. Yodalirika thupi kukongola ndi mthakati - kukoka pa mowa. Kudzera mwa bara yopingasa mukhoza kulimbikitsidwa ndi triceps: lifunika omangika palibe chibwano, ndipo khosi. Koma Zochita zitheke ngati inu mukufuna kupeza wokongola manja anamuukitsa. Muyenera masewero olimbitsa thupi kapena kubweretsa dumbbells kwawo barbells.

Kuchita Zochita zikuluzikulu ndi dumbbells nthawi 12-20. Ngati mungathe kuchita kubwereza kwa Zochita, 20 - kulemera kuwonjezeka. Pa mapini ndi dumbbells, atembenuza polumikizira, makhwatha mmwamba. Akatswiri ambiri pofotokoza mmene kutulutsa mmwamba manja anu, amalimbikira pa Baibulo ili zochita.

Kulera bala, musati kuthandiza thupi lenilenilo. Musati kupeta uku. Ingosiyani kulemera kwambiri, koma kuchita magulu onse oyera. Only ndiye ndidzadutsa katundu lonse pa manja ndi mapewa.

Ntchito pa mapewa ndi triceps ayenera kuukitsa dumbbell kapena barbell kuchokera kumbuyo mutu. Ngati simungathe ntchito simulators wapadera - kuchepetsa dumbbell kumbuyo, kuyesera kupanga magulu iliyonse mwadzidzidzi.

Bwino kumalimbitsa mapewa Kukweza manja molunjika ndi dumbbells pambali. Manja anu anakweza ngati n'zotheka. Musanyalanyaze ntchito ndi zida olimba, amafuna inu m'manja kuswana mizere.

M'mene tingamangire dzanja kudya? anthu ambiri amakhulupirira kuti amachita tsiku adzakupatsani bwino. Izi ndi Ambiri kulakwitsa! Minofu misa chimangidwa pa minofu kuchira pambuyo workouts. Ngati mulibe thupi lanu nthawi kukubwezerani - ndipo zotsatira zake zidzakhala kochepa. Chitani Zochita kwa manja 2-3 nthawi sabata. Osati kwambiri, komanso chimodzimodzi. Akatswiri akukhulupirira kuti pakati pa maphunziro likhale masiku 2-3, ndiye kokha kukongola wanu adzakhala bulky ndi mpumulo.

Kulimbikitsa dzanja, musaiwale zina za thupi. Amuna, kulabadira ziwalo zonse za thupi ndi kuyang'ana bwino kwambiri kuposa amene agwedeza manja okha. Ngati simukufuna kuti athane ndi kulimbitsa chifuwa, m'mimba ndi kumbuyo - mukhoza kupita kaimidwe zoipa, ndi lalikulu kukongola mudzaukitsidwa kuyang'ana kupusa komanso zopondereza. Kodi kuganizira mmene kutulutsa mmwamba manja anu. Nkhawa boma la chamoyo wonse - ndiye inu sadzachita manyazi kusonyeza madona wodzipereka komanso mbali zina za thupi lake.

Mudziwa kutulutsa mmwamba manja anu, si zokwanira kugula zinthu zochititsa chidwi chithunzi. Ngati inu Musalole aulesi, kuti kuphonya kulimbitsa thupi kapena sakugwira ntchito mphamvu zonse - simungathe kukwaniritsa chimene mukufuna. Wamphamvu - munthu mwa chifuniro amphamvu, akhoza kudzikakamiza kuti ntchito pa thupi lanu kangapo pa mlungu.