M'mene tingamangire minofu pachifuwa

Kutulutsa mmwamba minofu pectoral - ntchito kwambiri kovuta. chakuti minofu pachifuwa amafuna amphamvu olimbitsa thupi mokwanira. Kupeza zotsatira anakhumba ndikofunikira kugwira ntchito ndi kulemera kwakukulu thupi ayenera kukhala wokhazikika komanso kwambiri. Koma chifukwa mwina zedi. ntchito zabwino ndi minofu pachifuwa amkoka wokongola wamwamuna torso. Kulimbikitsa Minofu imeneyi ndi zothandiza kwambiri atsikana: izo zimapangitsa mabere akazi zambiri anamaliza, anawuka ndipo okopa. Kumene, atsikana ayenera kuchita Zochita, ndi kulemera kwambiri, koma mkazi aliyense mosavuta zingakweze chifuwa kunyumba popanda kuwaika akatundu kwambiri. Atsikana safuna kufunafuna mpumulo maonekedwe a minofu zotanuka, ndi chifukwa angakwanitse kuthamanga zochepa kwambiri.

M'mene tingamangire minofu pachifuwa kwa anyamata amene akufuna kupeza kwambiri mawonekedwe thupi? Akatswiri amalangiza ntchito Zochita wamba zofunika ndi kulemera pazipita. Kodi zochepa kubwereza, koma akuthamanga ndi kulemera yaikulu - zikuthandizani kuti tikwaniritse zotsatira zabwino. Good mmene chapamwamba, pakati ndi kutsikira kumbuyo Zochita monga manja dilution ndi dumbbells ndi kukanikizana nsinga lonse pamene atagona yopingasa ndi okonda benchi.

Benchi, kuthamanga pa yopingasa benchi amakhudza yekha gawo pakati pa bere. M'mene tingamangire minofu pachifuwa ndi zotsatira pazipita pophunzitsa? Ntchito ndi dera lonse pachifuwa kuchita kokoka, onse pa yopingasa ndi pa kulozetsa benchi - kunama mutu mmwamba ndi pansi. Mulingo woyenera ndingaliro ntchito ndi chofunika kwambiri - madigiri 20. Sikuti kuchita mu piramidi, kuyambira ndi Zochita otsika kulemera, koma mowirikiza kuwonjezeka katundu. Ngati mukuganiza m'mene angamangirirane minofu pachifuwa, Musataye nthawi ndi khama pa maphunziro zolemera yaing'ono.

Kumanga minofu misa kuchita Zochita pa chifuwa masiku 5-6. Pakati workouts anu ayenera kukhala maola osachepera 72-96. Isanayambe kuphunzitsa minofu pectoral akhala kwathunthu achire ndi kusiya mukupweteka. Kumbukirani kuti kulemera kumangidwa ndi minofu kuchira, osati pa kulimbitsa thupi mu ochitira masewera a. Ndiponso, thupi lanu yopuma pakati pa waika. Monga kuyenda mozungulira 3-5 Mphindi asanayambe ndi masewera olimbitsa thupi latsopano. Chifukwa cha kuchuluka aliyense mu mapuloteni minofu ndi overcompensation, imene kukonza thupi kuonongeka ulusi. Koma chipukuta misozi ili anafunikira nthawi kwambiri, simukhala nthawi zambiri kufunafuna kulamulira.

M'mene tingamangire minofu pachifuwa atsikana? Wamtali ndi chepetsa chifuwa - chifukwa cha ntchito pa thupi lake. Kuti tichite zimenezi, sikuchititsa kupita kumalo ochitira masewera a. Kumene, benchi akhala akugwira kwa onse atsikana anzanga, koma pa chitukuko minofu pachifuwa ali wangwiro wamba Kankhani akuluakulu. Ngati zolimbitsa Zikuoneka n'zovuta, mungachite Kankhani akuluakulu kapena kukankha akuluakulu ndi maondo pa khoma - zotsatira pa ntchito adzakhala osaonekera, koma mungathe kuchita masewera olimbitsa thupi ndi efficiently. The kulimbitsa thupi abwino imakhala kukukhala atatu a kubwereza fifitini, ngati simungathe kuchita angapo mkulu amasankha Kankhani akuluakulu, bwino kuchita yofanana Kankhani akuluakulu ndi mawondo. M'mene tingamangire pachifuwa kunyumba? Monga kudzikakamiza kuti achite zonse kankhani akuluakulu ndipo musakhale aulesi.

Kukhalabe kaimidwe wabwino, amuna ndi akazi, pamodzi ndi ntchito pa minofu pectoral analimbikitsa kulimbikitsa minofu ya kumbuyo. Izi kuonjezera zotsatira za maphunziro.

Ndi kuwonjezeka minofu misa, musaiwale kudya mapuloteni chakudya kwambiri. Popanda chigawo ichi, workouts wanu Sudzatitsogolera kuti mukufuna.