M'mene tingamangire minofu pachifuwa dumbbells ndi zotsatira kwambiri

Funso ndi mmene kutulutsa mmwamba pectoral minofu dumbbells, wapatsidwa nthawi zambiri anthu maonekedwe apadera. Ife kupereka nsonga zoyambirira kukuthandizani bwino kwambiri kuthandiza othamanga kutulutsa mpaka minofu ya pachifuwa.

Njira imodzi yabwino kwambiri kutulutsa pectoral minofu ndi ntchito dumbbells. Kuchita benchi atolankhani ndi dumbbells pa omasuka benchi kukwaniritsa zotsatira zabwino, monga limapereka ufulu kayendedwe, wakupatsani kuganizira Zochita njira ndi kukopa yaing'ono ofunika kuti azitha zofunika kusintha kuika thupi. Komanso, ntchito dumbbells mungathe kusintha minofu, ngati kumanja kapena kumanzere kwa iwo amawapopa.

Zogwiritsira zokambirana, lomwe limafotokoza mmene kutulutsa mpaka pa pectoral minofu dumbbells, ayenera kugwira nthawi 2 sabata. Kusonyeza Woyamba anafika okonda zhimom dumbbell kunama, benchi adzaikidwe pa makona a madigiri 30-40. dumbbell kulemera anasankha tsiku limene iwo ayenera adzaukitsidwa nthawi osachepera 12. Anachita waika 3. Mu njira choyamba, kufunika kopanga maulendo 6, nthawi 8 lachiwiri ndi lachitatu nthawi 10. Ndiye muyenera kuchita zambiri njira imodzi, chimene chimafuna inshuwalansi okondedwa. Ndi chofunika Finyani kunja nthawi 13. Ngati zonse zitayenda bwino, nthawi yotsatira muyenera kusankha dumbbell kukhala 250 magalamu yolemera kuposa m'mbuyomo.

Ntchito yachiwiri, akufotokoza m'mene tingamangire minofu pectoral dumbbell dumbbell Kulumikizana imagwiridwa ndi pa okonda benchi. Dongosolo la kuphedwa ndi wofanana ndi m'mbuyomu. Choyamba anachita waika atatu a minyewa konzekera, ndiyeno komaliza njira mphamvu ndi inshuwalansi okondedwa.

Press wa dumbbells atagona pa molunjika benchi ndi zolimbitsa zikuluzikulu zimene zimathandiza kumanga minofu misa mabere lalikulu ndi mpumulo kugawaniza lamanja ndi kumanzere. M'mene tingamangire minofu pachifuwa dumbbells njira imeneyi (njira ntchito Zochita):

- choncho asungike molunjika, ndipo kumbuyo akhale molunjika;

- atamva dumbbells pamwamba chifuwa;

- manja kukokera mmene ndingathere;

- dzanja kukhala molunjika;

- kuchepetsa dumbbells kwa mlingo wa chifuwa;

- kuti kamodzinso kuukitsa dumbbells ndi pazipita anatambasula manja.

Pogwira ili ndi ntchito zina ayenera kudziwa kupuma monga kuchedwa kwake ndi mpweya kuthandiza ziziyenda ndi torso ndi chifuwa minofu. M'pofunikanso kukumbukira kuti pamene wina akapuma minofu wosasunthika ali wofooka, Potero ntchito mpweya kofunika pambuyo nthawi akwaniritse thupi.

Ofuna bwanji kutulutsa mpaka lamkati pectoral minofu thupi tikulimbikitsidwa Kulumikizana wa dumbbells pa mpirawo. Njira zolimbitsa thupi ili:

- kumwedwa pa mpira pa malo wapachiyambi (kugona pa iye, ndipo miyendo yake wopindidwa pa maondo);

- mapazi ayenera kutsimikiza mbamuikha pamwamba, ndipo kufunika kwa kusunga dumbbells pamwamba chifuwa kulongosola manja;

- kupuma kwambiri ndi kuligwira. Kuchepetsa dumbbells mu dzanja, kuona zolondola njira yodutsamo Arc. Mu malo m'munsi ayenera kukhala chete kwa ang'ono ndi kubwerera dumbbells mu malo kuyambira pamene tikuyenda pa njira yomweyo;

- kutulutsa.

Kusokoneza ntchito yonseyi, mukhoza anachepetsa mtunda pakati pa mapazi, motero kukwaniritsa ndi mgwirizano vutoli ndi njira ankawonjezereka.

Palinso wokhulupirira amene mukufuna kudziwa mmene kutulutsa mpaka m'munsi pectoral minofu. Kuti tichite zimenezi, mukhoza kuchita Kankhani akuluakulu pa mpirawo. Manja anayikidwa pa mpira ndi mapazi ako anayikidwa ndi zina pansi, nthawi yomweyo thupi ayenera kukhala mowongoka. M'pofunika kuchita mpweya kwambiri, kukoka mpweya wanu, kukhotetsa elbows, kutsitsa thupi pa nthawi yomweyo kukhudza mpira ndi pamtima. Pambuyo pake, limbitsani elbows anu ayenera kukhala ndi kunja. Kuonjezera zovuta zolimbitsa thupi, mungathe kuchepetsa mtunda pakati pa mapazi.