Zochita pachifuwa

Zochita pachifuwa ndi zogwirizana kwambiri kwa akazi. Kumene, chifukwa zone pogawanikana pamawere wakhala chidwi munthu kotero, aliyense wa kugonana chilungamo akulota kuti malowa anali wangwiro. M'mawere mawonekedwe kumatengera zifukwa zambiri, monga kukula, chikhalidwe ndi khungu mtundu, makamaka m'thupi. Zonse izi ungwiro, choncho sayembekezera kuti chozizwitsa - ngati mayi wanu anali wamng'ono, chimanga chosakhwima pachifuwa, ndiye munthu asaganize kuti kuwuka wanu mwadzidzidzi chimodzi kukula kwa miyezi ingapo ya masewera olimbitsa thupi. Zochita pachifuwa zingatithandize ndipo limbikitsa minofu, kupanga izo zolimba, koma osati kwambiri zambiri.

Makamaka poyera kuti mphamvu yake yokoka ndi imafoola bere akabereka ndiponso kudyetsa mwana. Pofuna kulimbikitsa izo ndi kubwezeretsa umoyo, anafunika kuchita masewera olimbitsa thupi limeneli, ndi khungu zakudya.

Ambiri, njira yabwino kwambiri kuti abwezeretse ndi kulimbikitsa minofu pectoral ndi kupalasa kapena kusambira. Komanso chapadera Zochita pa chifuwa mwangwiro ophunzitsidwa m'dera limeneli la thupi, m'pofunika yekha kukakamiza ndekha kuyesetsa kwambiri kuti akwaniritse cholinga chake -Extremely zofunika zonse ndi mphamvu ya maphunziro. Ndiyeno patapita miyezi yochepa zotsatira zingasangalatse inu. Chifukwa cha ntchito, kuwonjezera utithandize kamvekedwe ndi elasticity, ndiponso limapezeka kuwonjezeka pang'ono m'mawere.

Zochita, kuchitidwa pa katatu pasabata, kuyambira ndi kubwereza khumi. chiwerengero cha kubwereza mlungu uliwonse ayenera ziwonjezeke, pamene wokhulupirira pa mlingo pafupifupi. Zochita, yothandiza kwambiri ndi dumbbells yolemera makilogalamu 1-1.5. Ine ndikuwapereka kwa inu akonzedwa zokambirana pa chifuwa:

1. Gwadani pa maondo anu, kuika phazi limodzi patsogolo pa makona a madigiri 90. Sunthani thupi lanu kutsogolo popanda nazo nsana wanu. Manja ndi dumbbells unakhota chifuwa pamwamba bondo, elbows akuyang'ana kumbali. Kuchepetsa pambali ndi yafupika dzanja kudya. Yemweyo kutsatira, kusintha mwendo Kuthandiza.

2. Udindo kuyambira ali yemweyo. dzanja limodzi ndi mtima wonse ntchafu. Chigongono Mosiyana ndi dumbbell kukafika wothekera nditadzipatula, kupita naye paphewa, kenako nkubwerera ku kuyambira malo.

3. Miyendo amatangaza ndi manja anatambasula kutsogolo, kudzongoka. Polongosola mwachidule dumbbells m'chifuwa chanu, kuyesera kusiya elbows n'kupuma, ndiye kachiwiri kukokera iwo kutsogolo.

4. Atayima molunjika ndi miyendo pang'ono wopindidwa, kwezani mmwamba manja anu ndi dumbbells kuti elbows anu akunga ngati kuli kotheka, iwo anapezeka pafupi makutu. Pa nthawi yomweyo anakankhira mmwamba manja awiri ndipo popanda kusintha udindo wa chigongono kachiwiri, "dontho" iwo pansi.

5. Tsopano pogona pa nsana wanu ndi mawondo pang'ono, kukoka mmwamba manja anu ndi dumbbells. Pang'onopang'ono kuchepetsa mu dzanja, akuponya iwo pansi, ndipo pang'onopang'ono kukweza monga Chinthu chachikulu apa - kuchita zonse bwino ndipo popanda jerks.

Palinso amasonyezera pa chifuwa, amene anachita popanda dumbbells:

1. Kukhala pa mpando kapena benchi, kumbuyo molunjika, mutu anakweza manja ndichotse pa elbows, anasonyeza kuti pa msinkhu phewa. Pang'onopang'ono kuyika manja kumbuyo, kuyesera kulumikiza masamba ndi Yosefera ndi minofu pachifuwa.

2. Pa phewa kutalika manja kuti mbali ndi kuchita kuyenda zozungulira kutsogolo ndi kumbuyo - woyamba pa bwalo yaing'ono, pang'onopang'ono kuwonjezeka izo.

3. Ikani chala chanu kwa dzanja kudya kwa iye. Kwezani manja anu mmwamba kwa kutalika pazipita ndi pang'onopang'ono m'munsi, kukanikiza iwo kwa thupi.

4. Zothandiza kwambiri (ndipo choncho zovuta) amasonyezera pa kutukula mabere - Kankhani. Mpumulo manja ndi benchi kapena pansi ndi pang'onopang'ono kupinda manja anu, kwezani ndi kuchepetsa thupi. Onetsetsani kuti thupi ndi miyendo nthawizonse molunjika. Yambani ndi kubwereza pang'ono, pang'onopang'ono kuwonjezeka chiwerengero chawo.

Pogwira zovuta izi zonse, mudzapeza wokongola, omangika pachifuwa, kukopa tcheru aliyense.