Zochita phewa

Waung'ono m'chiuno ndi yotakata mapewa - ndi yabwino yakale ya kukongola wamwamuna. Pofuna kukwaniritsa izi, ambiri amaphunzitsidwa kwa zaka. Mu maphunzirowa ndi Zochita zabwino mapewa ndipo kawirikawiri - katundu wolemera. Ena deta thandizo kubadwa kwa iyende mofulumira, pamene ena kuchita khama.

Kuchita Zochita pa mapewa, M'pofunikanso kukumbukira zina mwa malamulo. Mu njira imodzi, pasakhale kuposa kubwereza khumi. Mulingo woyenera kuphunzitsa - ndi sikisi eyiti Zochita. Aliyense wa iwo akhoza kuchita masamu pa likulowa anayi 8-12 reps. ntchito Komanso zikuoneka kuti thupi kwambiri ndi zipolopolo ang'onoang'ono ndi sing'anga ndi loyenereradi kuphunzira mpumulo, koma kuchuluka kwa minofu kuti atayika. Ndipo, ndithudi, pulogalamu wanu maphunziro ayenera mulinso ndi tsankho elaboration a chifuwa ndi ku msana.

Zochita zikuluzikulu mapewa - izo amayikanikiza ndi zilizonse. Yoyamba timapitiriza misa. Ndipo wachiwiri umalimbana gulu lapadera minofu. Choncho lingalirani Zochita izi pa mapewa ake.

Tiyeni tiyambe ndi barbell benchi atolankhani mu msonkhano udindo chifukwa mutu. Sitima trapezius minofu, triceps, serratus zapambuyo ndi gawo pakati pa minofu deltoid. Ntchitoyi zikhoza kutheka ku malo a onse amakhala ndi ubwenzi. Zachifalansa, ndiye Finyani mowa, kukweza izo pamwamba pa mutu wake, ndiye kutulutsa ndi kubwerera ku malo ake apachiyambi.

Benchi ndi chifuwa mavuto pa pakati ndi kutsogolo kwa deltoids lapansi. Iwo sangathe kuchita onse anaimirira ndi atagona. Kutenga barbell nsinga pamwamba. Tikule kuti pamtima, atatsamira elbows wake patsogolo ndi kufalitsa azisiyana. M'pofunika kuonjezera katundu. Mpweya, Finyani mowa, kukweza izo. Manja pa mfundo iyi ayenera kukhala molunjika, chipolopolo ayenera kukhala mu malo wowongoka mutu. Pa nthawi imeneyi, pamene inu kwathunthu akanikizire mowa, kutulutsa. Kuchita masewera olimbitsa thupi ili wayima monga yopapatiza kapena lonse nsinga. Nthawi ziwirizi prokachany osiyanasiyana minofu.

Osati mapampu zoipa mapewa dumbbell benchi atolankhani pamalo pansi. Atayima kuchita masewera olimbitsa izi zikhoza kukwaniritsidwa anthu amene lalikulu thupi maphunziro. Choncho, pansi pa benchi, ndi kutenga ukapolo dumbbell pamwamba, kubweretsa kwa chifuwa, makhwatha akukumana patsogolo pa nthawi yomweyo. Kupuma kunja ndi Finyani dumbbells pambuyo kwathunthu limbitsani manja anu, kutulutsa. Kwezani zipolopolo sangathe imodzi koma alternately.

Link kwa chibwano cha mowa. chipolopolo fingerboard kutenga nsinga pamwamba, ayenera pang'ono kuposa m'lifupi phewa. Pang'ono imatambasula nsana wanu pa m'chiuno, mapewa kuwongoka. Elbows kupasuka mu dzanja ndi kukokera iwo. Best izi zisanachitike Tambasula minofu phewa. Dziwani: gululi imagwiridwa ndi wopindidwa ndipo analekana chigongono ake, mayendedwe wosakwiya, musati slouch. Pokoka mpweya, ndiye kugwira mpweya ndi kutukula chipolopolo, akusuntha mu njira mosamalitsa choimirira. Pamene kathabwa umalandira chibwano, kutulutsa ndi minofu yomangika mphamvu mapewa. M'munsi dzanja bwino kwa malo ake apachiyambi. Bwerezani mozungulira bwalolo kangapo.

Tsopano, taganizirani Zochita izi pa mapewa ake ngati mahi. Monga tanenera kale, iwo amawapopa magulu alionse minofu payekha. Chimodzi mwa zofunika dilution dumbbell zili m'manja. Amaphunzitsa mapewa, oimba ng'oma pamodzi ndi supraspinatus. Mapazi - phewa-m'lifupi padera, vypryamte kumbuyo, manja ndi zipolopolo pang'ono pa elbows unakhota. Mpweya. Atamva dumbbells pamwamba pa mutu wako pamwamba pa mutu wake, angoti wake. Kutulutsa. Izi zichitike mu Arc, ndipo bukuli torso ndege wanu. Pamene dumbbells ali pa mlingo phewa kale, kukuza zida olowa phewa. Muzilankhula pang'onopang'ono, ndi kutulutsa, popanda kupinda manja anu.

Alternately kukweza dumbbells ataimirira. Kukhala mutu kutsogolo ndi deltoid minofu. Ntchitoyi n'kofunika sekondale kuti anthu amene nthawi zonse agwedeza kapamwamba. Tengani dumbbells, imirirani, kuchepetsa manja anu pa mbali yanu. Mu Arc lonse kukweza umodzi wa iwo pamwamba pa mutu wake. Ndiye kuchepetsa mkono bwino. Pa nthawi yomweyo kulera chachiwiri. Sunthani mkono kuti dumbbell unagawanika inu mu nkhope, koma osati mbali.

Ena Zochita pa mapewa a wabwino osauka deltoid kumbuyo kwanu mutu. Kodi Mwachitsanzo, kuswana manja kwa ubwenzi malo otsetsereka a. Tengani dumbbells, mikono anatambasula m'mbali mwa njira yotero kuti chala chaching'ono ndi pamwamba chala ndi unakhota patsogolo za makumi asanu madigiri kapena pang'ono. Pang'onopang'ono zipolopolo pansi. Ndiye kukweza manja ndi dumbbells pa Arc chomwecho. Manja kusunga molunjika.