Kodi kuchotsa mafuta dzanja ndi masewera olimbitsa

akazi ambiri ndi vuto bwanji kuchotsa mafuta ku manja, ndi mu nkhani iyi iwo siphoned. Kuti tichite zimenezi, tiyenera kulengeza Zochita zotsatirazi ndi mankhwala. Kwa magulu amafuna dumbbells makamaka ndi kulemera chosinthika kapena zambiri dumbbells zolemera osiyana. Ndipo muyenera music, kungakhale tepi, koma kungakhale wailesi kapena pa TV, monga kukhala ndi njira yolongosoka kayendedwe ndi nthawi ya thupi. Musanayambe kusonyeza kuchotsa mafuta pa manja kukatenga dumbbell woyamba yolemera makilogalamu 0.5 kulemera.

1. Standard zochangamutsa minofu khosi, thupi chapamwamba ndi manja. Zochangamutsa ayenera kuchitidwa mu dongosolo limenelo.

khosi:

1.1.Povoroty poyamba njira imodzi, ndiye nthawi zina 4.

1.2.Polukrugom akutembenukira mutu wake pa phewa kumanzere kupita kumanja, ngati akugwira chibwano mzere wa pachifuwa maulendo 4.

1.3.Zatem akutembenukira mutu wake mu semicircle pa nsana, khosi mzere wakhala unachitikira nthawi 4. Ntchitoyi akhale pang'onopang'ono tempo m'mbuyomu.

mapewa 1.4.Ostavlyaem pansi, ndi chibwano wake anakankhira patsogolo nthawi 8. Mutu mu nkhani iyi ayenera kuti aperekedwe bwino.

1.5.Dvigaem khosi mu kuvina Oriental lamanzere kumanja maphwando, mapewa m'malo, kuchita nthawi 8.

Pochita Zochita izi ndi zimene mukumva crunching kapena kuwonekera mu msana chapamwamba, nthawi zambiri ndi mutu kasinthasintha. Izi sizachilendo, chinthu chachikulu apa kuchita Zochita mmene ndingathere bwino. Bwino kuchita Zochita zonse ndi zochangamutsa anapereka zokambirana ofuna mmene kuchotsa mafuta manja.

Phewa lamba.

1.1.Plechi zikuchepa pamodzi ndi kwambiri akutsikira pansi pamodzi mapewa onse nthawi 4, aliyense phewa payokha - dzanja lina, ndi zina pansi nthawi 4 aliyense dzanja.

1.2.Sovershat mabwalo kumbuyo mapewa nthawi 8 okha ndipo nthawi 8 patsogolo. Manja pamene momasuka atapachikidwa pamodzi thupi, koma mapewa a ntchito.

1.3.Rezkie akuponya mapewa, ndiye patsogolo nthawi 16. Manja nthawi yomweyo pamodzi thupi pang'ono akunga.

1.4.Kazhdym phewa mabwalo: patsogolo - kumanzere - kumbuyo - bwino. Zida pamodzi thupi ndi pang'ono wopindidwa.

Ndiye kasinthasintha kutha kwathunthu manja kuti: burashi, ndiye elbows ndi mkono kuchokera phewa kuti mfundo mpaka thukuta lapansi. Pin dzanja ku m'linga, koma ngangayo nthawi yomweyo monga mmene anaŵerama zotheka patsogolo, masamba kuchepetsa ndi kukonza kwa miniti 1. Bwerezani kukambiranako atasinthana maudindowo zimenezi kangapo. Muganize ndi kulimbitsa thupi wabwino kwa minofu - kumverera mu iwo softness ndi chikondi. maphunziro amenewa pofuna kuti ntchito yanu monga kuchotsa mafuta m'manja zinachitikadi monga efficiently ngati nkotheka.

Zochita pa minofu pectoral.

1.Snachala popanda dumbbells ndi pang'onopang'ono kuwonjezeka katundu, kubweretsa dumbbell kulemera kwa makilogalamu 1.5. Manja kawetedwe mu mbali mwa mapewa mlingo kuchepetsa tsamba, makhwatha oposa. Minofu zingabweretse breastbone - kumasuka, kupsyinjika - kumasuka.

manja 2.Skladyvaem monga mwa pemphero, ndipo ndi mphamvu ya kanjedza, monga ngati kuyesera kuloza pakati. Kukaniratu dzanja ndi kumabweretsa woyamba lamanzere, ku malo, ndiye kuti kumanja. Zonse kuchita ndi mphamvu ya nthawi 8.

3.Skladyvaem manja zikhatho kumbuyo mapewa ndi elbows kuyesera kuti mukulitse ngati kuli kotheka. Tingachite pang'onopang'ono ndi bwino 16 nthawi.

dzanja 4.Skladyvaem anakhomerera pamodzi. Tikulimbikira zibakera wake ndi kuwalimbikitsa mpaka - pansi ndi mphamvu. Masamba panthawi yomweyo kuchepetsa pazipita.

Kuchita Zochita amenewa amathandiza akwanilitse ntchito bwanji kuchotsa mafuta manja. Limasonyeza kulondola zokambirana izi adzakhala ndi lingaliro la kutopa ndi profuse thukuta. Ngati mkanjo wako ndi youma, ndiye zotsatira mwakwaniritsa. Pofuna kuchotsa mafuta owonjezera pa mikono, onetsetsani kuchita uthunthu wonse wa maganizo ndiponso khama kwambiri. Kumbukirani kuti masewera olimbitsa thupi ayenera ikuchitika pafupipafupi ndi katundu minofu ayenera kukhala m'malo lalikulu, koma musati overdo izo ngati inu kuyesa kwambiri, ndiye minofu yanu pa manja angakhale kwambiri noticeable.