Zochita pa mapewa - ndi kunyumba

Afotokozerane pa ojambula ndi minofu kumanga mmwamba, musaiwale za mapewa. Zingatanthauze kuti ndi zazing'ono mbali ya thupi, koma ngati ndi wosaphunzitsidwa, mawonekedwe a sadzayang'ana ogwirizana. Choncho, pofuna kuyang'ana malinga ndi kufunika kwa nthaŵi Zochita, kuti mapewa. Ife tinatenga Zochita, yothandiza kwambiri kuti tikhale ndi mbali zosiyana za deltas mapewa. akonzedwa Izi zokambirana pa mapewa othandiza kwambiri, Chofunika kuchita magulu onse bwino, popanda jerks, mwinamwake linaopseza kuvulala ndi sprains. Kumbukirani kuti pamaso makalasi muyenera kuchita Zochita kuti konzekera minofu ndi kuonjezera olowa kuyenda. Ngati simukufuna kuti konzekera, inu akhoza kulumpha chingwe kapena basi pa malo mkati mphindi zochepa. Tiyeni tiyambe:

1. Kukuza mapewa ndi kuwapanga iwo kwathunthu ndi atolankhani a bala kuimirira. Imani ndi mapazi ako ndi manja anu phewa-m'lifupi padera, kutenga barbell nsinga pamwamba, kuchitsatira pa mlingo phewa. Nyamulani ndodo pamwamba pa mutu mpaka ataweramuka zonse za manja ndi modekha adatchithisira pansi udindo wake wa pachiyambi.
2. Tambasulani ndodo kapena thupi la omwera kuchigama. Mothandizidwa ndi ntchito yonseyi ndi bwino ntchito patsogolo ndi mbali phewa minofu. Imani ndi wanu m'lifupi mapazi phewa padera, kutenga barbell pa phewa m'lifupi kapena pang'ono onse. Yambani pang'onopang'ono kulera ndodo m'mwamba kwa chibwano ndi kuchepetsa pansi mu kuthetsa manja wotsikitsitsa mfundo bwinobwino.
3. Phewa minyewa ntchito bwino kulola Zochita zimenezi kwa mapewa, ngati benchi atolankhani ndi dumbbells mu malo mosapumira. Delta adzakhala otukukira kunja, mawonekedwe wokongola, ndi akatumba onse yozungulira phewa olowa nawonso aziphunzitsa ndi kukula kukula. Kukhala pa benchi ndi kubweretsa manja ndi dumbbells pafupi mapewa anu, makhwatha ayenera kupita patsogolo. Ku udindo uwu poyambira manja anu pamwamba pa mutu wanu, kubisila wanu molunjika ndi mutu pang'ono kukwezeka.
4. Pali masewera olimbitsa thupi wina wogwira - ". Benchi Arnold" ndi A ambiri aphunzitsi chifukwa ojambula ndikukhulupirira kuti izi ndi Zochita pa phewa zambiri imayenera ena koposa, chifukwa cha kuzungulira kwa manja pamene kukweza ndi dumbbell imayendetsa zonse, ngakhale minofu kwambiri kuti ndi chifukwa cha maphunziro Kankhani deltoids , kupanga iwo zambiri momveka bwino kwambiri . Kuyambira malo - kukhala pa benchi ndi mmbuyo ndi miyendo zabwino zina ndi pansi. Manja ndi dumbbells kuukitsa kutalika kwa khosi, manja - manja ake yekha. Pokoka mpweya, Finyani dumbbells mpaka bwino pamwamba pa mutu wanu, kuyamba atumiza burashi ndi outwards kuti mapeto kusintha kusankha pa "molunjika" (kanjedza akukumana patsogolo). Chapamwamba kutulutsa. Bwererani kuyambira malo, chimodzimodzi kusintha zinazake kumbuyo.
5. Kuswana mu otsetsereka a manja ndi dumbbells - wina zolimbitsa wabwino. Khalani pa nsonga ya benchi, kubweretsa pamodzi mapazi ndi mawondo. Tsopano muyenera kudalira kutsogolo kuti maondo anu anakhudza pamtima. Chofunika - kudalira pa zala chidendene anamuukitsa kwa zotheka kukhudzana kwambiri ndi chifuwa ntchafu. Kwezani mbali ndi mkulu mmene tingathere ndi manja dumbbells nsinga kanjedza pansi. Pang'ono kupinda manja anu kuchepetsa katundu pa chigongono. Pang'onopang'ono kulera ndi kuchepetsa dumbbells m'mwamba ndi kunsi, kuchepetsa ndi kufalikira manja m'mbali ndipo oposa.

Ndikukuuzani kuti anthu kufikako mowa, ndipo mkaziyo akhoza kuchita Zochita onse chimodzimodzi mapewa ntchito Thupi Bar - wapadera katundu ndodo kulemera maphunziro, izo zikuwoneka ngati bala, koma popanda zimbale.

Zochita pa mapewa kunyumba yabwino kuti tichite, yapadera chachikulu cha magawo awa nthawi zina ndi kuti asasiye ndandanda anakonza. Zikatero mwezi mudzaona zotsatira choyamba.