Zochita pa mkono akazi ndi dumbbells kunyumba: mndandanda

Kodi zikhoza kukhala bwino kwa mkazi toned masewera analipodi? Ndi kuti kuyang'anitsitsa akutama wa Otsutsa. Koma chithunzi ang'ono si onse anapatsidwa chibadwire, anthu awa ndi mwayi chabe, ndi mayunitsi awo. Kwambiri kugwira ntchito pa nokha. Ndipo ndondomeko imeneyi ayenera kukhala mwadongosolo ndi kukhala, ngati inu mungatero, njira sayansi. Today ife kulankhula za mtundu wa thupi ndi mkono wonse wakumanja kwa atsikana kukhala zothandiza kwambiri ndi angakwanitse, kuti aombeze chachikulu ndalama kwa ogulidwa muzimvetsera ndi olimba club.

nsonga General

Wokongola, palibe kuda sagging khungu pa manja adzapanga inu si chikhulupiriro ndi wokongola pamaso pa anthu ena, koma nthawi zina ndi bwino kubisa zaka woona. Mukufunika ndi chikondi cha kudzikonda, choncho chilakolako kuyang'ana zabwino, khama ndiponso kuleza mtima, chifukwa ngati inu mukudziwa, ola limodzi maphunziro kuti saizi zosatheka, ndipo osachepera zida masewera. forearm Zochita ndi dumbbells amaonedwa zofunika kupereka minofu kamvekedwe manja.

workouts uyenera adakhala pa, ambiri nthawi si kofunika kuti. Kawirikawiri magawo atatu pasabata kwa mphindi 30-45 wokwanira. Choncho ndekha m'pofunika zokhala maola palibe zoposa zitatu (zonse yophika) pa sabata. Gwirizanani, izi ndi zimene mungakwanitse.

A pang'ono thunthu

Kuyamba, ulendo wa Chidziwitso koyamba zamoyo. Dzanja - pamwamba ndi wina wa nthambi zikuluzikulu za thupi la munthu, anapatsidwa ntchito adani. Bone mafupa manja (popanda tsatanetsatane) zikuphatikizapo phewa limodzi mkono ndi dzanja. Koma dongosolo akulu akufanana wosanjikiza mkate ndi imakhala ndi gulu kutsogolo kwa minofu, amene mawu osavuta, ndi udindo kufewetsa mafupa ndi dzanja ndipo kumbuyo kwa malamulo kutambasuka kwa chigongono.

minofu Location

Kutsogolo kwa gulu minofu ili kukongola, kapena, ngati ife timatenga galamafoniyo Latin, kukongola, ndi lalikulu, choncho chionekera bwino pansi pa khungu. Ndi minofu imeneyi, timatha pindani mkono pa chigongono. Mothandizidwa zokambirana kulimbikitsa minofu ya mkono akhoza kukhala mpumulo ndi kumapangitsanso kukongola ya manja anu. The zapambuyo gulu ndi triceps minofu, triceps. Amakhala makodi atatu, kapena mitu (yaitali, lateral, medial). Triceps amalola limbitsani manja athu ndi kupita nazo ndi kubwezera kwa thupi. Ichi ndi chifukwa chake zolimbitsa thupi n'kofunika kwambiri mkono wa.

ena contraindications

Chidziwitso cha thunthu la mpumulo pang'ono tsopano kukhudza pa nkhani ya zida masewera - dumbbells. Pomwepo zofunika mwachindunji: Zochita, chifukwa mkono wonse wakumanja kunyumba ntchito dumbbells, ndi kukumbukira za kumvera.

Mphamvu katundu ali contraindicated odwala hypertensive amene ali ndi matenda a mtima, amayi apakati, pali ziletso pa matenda ena a dongosolo minofu ndi mafupa. Choncho, mtendere mumtima mwanu Mpofunika, pamaso panu kulowa mphamvu zawo kuchita masewera olimbitsa thupi katundu, dokotala anu ngati mukufuna izo.

Kusankha zida ndi zotsatira

Anthu amene alibe contraindications kuti uchite ndi mkono amalangiza kugula dumbbells woyamba opepuka. kulemera kudzadalira cholinga kuti konza. Mwachitsanzo, njira nambala wani: mukufuna kuonda ndi kusintha minofu kamvekedwe, ndiye zida masewera kulemera - osati kilogalamu kuposa wina. Aliyense zolimbitsa mu nkhani imeneyi mobwerezabwereza kakhumi ndi khumi ndi kupanga njira zosachepera zitatu kapena zinayi. Mpumulo zambiri musalole pakati pa waika.

Njira ziwiri: simukufuna chabe kumangitsa minofu, ndipo ntchito kuwonjezera kulemera, ndiye kusankha dumbbells ku makilogalamu atatu. Mu nkhani iyi, kubwereza adzakhala kuyambira eyiti khumi, ndi chiwerengero cha njira akhoza anasiya chomwecho. Kumbukirani kuti katundu zofunika m'thupi mwanu zochuluka pang'onopang'ono mosamala, safuna kuti overdo izo pa nkhani imeneyi. Ndipo posankha chipolopolo Chofunika, kodi muyenera tcheru - ngati mukufuna kulisunga manja anu, musati okayikitsa kumeneko.

kudya zakudya zopatsa nthanzi

Ngakhale isanayambe maphunziro awo Taganizirani zakudya. Osakwanira kuchuluka kwa chakudya mmenemo, mapuloteni kapena mavitamini kuchepetsa mukuyesayesa ziro, sonyezani mkono kukhala operewera.

Mapuloteni - maziko midadada maselo minofu. Ake kwambiri nkhuku, kanyumba tchizi, nsomba. Chakudya - gwero la mphamvu. Iwo thupi lathu wapeza dzinthu, masamba ndi zipatso. Musalole thupi lanu njala ndi ludzu. malita oposa awiri pa tsiku la madzi - kuli ponseponse.

Koma kupewa zakudya mafuta. Chiwerengero cha mafuta mu zakudya chakudya tsiku sayenera upambana peresenti khumi. zakudya tsiku lonse akhale kuposa anayi. maola awiri patsogolo ntchito bwino kupewa kudya, kudya pambuyo kulimbitsa thupi kungakhale ola. Njala yanu thovu mkaka mankhwala.

Zochita pa kukongola ndi mkono wonse wakumanja: mndandanda

Kuyamba, timapereka chitsanzo popanda dumbbells.

Pakuti Zochita choyamba pa kukongola ndi triceps adzafunika mpando. Ife kukhala kumbuyo mu mpando, kumbuyo molunjika, mapazi pamodzi, mawondo pang'ono wopindidwa, mikono chilonda kuseri kwa torso ndi makhwatha Taphunzira pa mpando wa mpando. Ife kutsikira pansi ndi kukwera pa manja a mpando mpando. Bwerezani kukambiranako atasinthana maudindowo kungakhale kwa nthawi 20.

Umalimbana kulimbitsa triceps kuchita zotsatirazi. Kuyambira malo - muyenera pogona pa mbali lake lamanja (kutenga mermaid angabweretse) miyendo pamodzi, mawondo ndichotse, kumbuyo molunjika, dzanja lake lamanzere kumbuyo bala lake mutu, malamulo kukhala kutchulidwa. M'munsi thupi kupinda nthawi yomweyo akuthandiza mkono pa chigongono. Monga Poyamba akubwerezedwa maulendo 20. Thandizo dzanja lisinthike.

Ntchito yachitatu Chingakuthandizeni lichotse khungu sagging pa manja. Izo akufanana Kankhani. kusiyana ndi kuti zimenezi ziyenera kuchitidwa ndi mawondo wopindidwa, manja anaikidwa phewa-m'lifupi padera ndi maondo pa elbows limodzi thupi. 10 kubwereza - masekondi 20 ndipo akhoza kumasuka. Zonse anachita waika 10.

Zochita pa mkono ndi katundu mphamvu

Choyamba kulimbikitsa triceps. Kukatenga dumbbells, kuima ndi mapazi anu anapereka phewa m'lifupi padera, manja pansi. Kwezani manja anu patsogolo, kuwasuntha iwo kupatula pa kumathandiza kupeza ngodya zabwino limodzi ndi torso m'munsi.

Chachiwiri. Tengani dumbbells, kudzongoka, kupeza phazi lako lamanja kumbuyo kumanzere ndi kupanga kusinthanitsidwa sitepe, pang'ono anagwada pansi wanu. Manja pa izi unakhota mfundo elbows ndi kukweza mapewa. Tengani udindo yoyambira, kusintha mayendedwe mu tsatane mtanda, kubwereza. Yanganilani kupuma. Pa mpweya kupita pansi, azikwera kutulutsa lapansi. Chitani akubwerezedwa maulendo 20.

Chachitatu. Ku malo kuyamba kudzongoka, dzanja lamanzere m'munsi pa m'chiuno, phazi lake lakumanzere pa sitepe kuika patsogolo lunge kwambiri, pa mphindi ino dzanja lamanja kwa dumbbells kuchepetsa mumbali wanu, kukhotetsa mwendo pa bondo. Kwezani thupi ndi mkono ku malo poyambira. Chitani kubwereza nthawi osachepera 10 ndi aliyense mwendo.

Pomaliza

Apa ngati nsonga yosavuta ndi zidule, komanso mndandanda zokambirana zotheka osati otsimikiza kwambiri, komanso ndi wokongola, manja anzeru. A woleza - ndipo patangopita miyezi ingapo ya sagging khungu ndi kuchepetsedwa minofu kamvekedwe kudzatha. Musaiwale nthawi yomweyo ndi miyeso chitetezo ndi ena contraindications. Apa, mfundo yaikulu ya ntchito pa nokha - "alibe vuto". Choncho, kutsatira kulimbitsa thupi ndi zosangalatsa komanso nkhawa ukapezeka, kusintha zipangizo kapena yopuma.