M'mene tingamangire chifuwa ndi kupereka mawonekedwe abwino. Maofesi kwa akazi

Nganga mkazi wapangidwa ndi mafuta ndi chifuwa. Minofu pectoral ndi chozama kwambiri, koma iwo, ngati amuna, imvera kudzudzulidwa mwa ntchito thupi. Akazi ambiri akudabwa momwe kutulutsa chifuwa ndipo ngati n'zotheka konse. Mosakayikira, kuwonjezeka mu buku kapena kusintha mawonekedwe zotheka. Mwachitsanzo, mothandizidwa ndi opaleshoni, koma, choyamba, ndi okwera mtengo kwambiri, ndipo kachiwiri pa nthawi konzanso, ndi ntchito yokha kubweretsa mavuto.

Tiyeni tione m'mene tingamangire mabere akazi kunyumba. Mosakayikira, masewero olimbitsa mphunzitsi malangizo kudzakuthandizani iyende mofulumira kwambiri. Ndipo ngati pa zifukwa zina palibe kwa inu? Kodi musadandaule: kugwiritsa ntchito njira pa dzanja, mukhoza mabere zazikulu, kuchita zawo.

Kankhani akuluakulu ndi zothandiza kwambiri powerenga Zochita kuti zonse kwa zaka zambiri ntchito ndi amuna ndi akazi mu gyms ndi pa Zochita kunyumba. Ndi katundu mphamvu zimenezi kumathandiza kuti elaboration a magulu onse a minofu pectoral. Zida zokambirana zimenezi zingakhale zosiyana. Classic Baibulo zikuwoneka ngati izi: dzanja, napuma manja ake pansi, anaika pang'ono onse kuposa mapewa anu ndi Miyendo yanu pafupi pamodzi ndi zala zanu mpumulo ndi pansi. Motero, thupi mzere wolunjika. Nthawi zina manja angabweretse onse kapena kuchepera. miyendo A Woyambitsa angathe ndichotse, kupumula mawondo ake pansi. Mukhozanso kupumula pa manja ake mu shopu (Sofa, zenera sill). Kupinda elbows wanu, kuchepetsa nokha pansi ngati kuli kotheka, kenako nkubwerera ku kuyambira malo.

Kodi kumanga chifuwa mwa weighting? Mukhoza kugwiritsa ntchito dumbbells, miyeso minofu kapena mabotolo ngakhale pulasitiki wodzazidwa ndi mchenga. Zochita izi monga kamangidwe ndi benchi atolankhani ndi dumbbells.

Kulumikizana dumbbells ndi chofunika mu zovuta izi. Iye ali mu Zochita pamwamba anthu amene akufuna kudziwa momwe zingakweze pachifuwa. Ntchito minofu pachifuwa muyenera zolemera kapena dumbbells ndi benchi. Komanso fitball ifeyo. Kugonera nsana wanu, kukokera pa dzanja ndi akuchuluka, pang'onopang'ono kuchepetsa pambali, pang'ono wopindidwa pa elbows lapansi.

Dumbbell benchi atolankhani ndi anachita pa benchi kapena pogwiritsa ntchito fitball. Kuti tichite zimenezi, kugona chagada anu, manja a weighting lapansi. Kuyambira malo - mikono anatambasula m'mwamba, makhwatha akukumana mkati. Kupinda elbows wanu, kuchepetsa iwo pansi mpaka kufanana pansi. Samalani elbows kuti: sayenera kukhala pansipa mafupa a mapewa.

Kulephera. Zolimbitsa thupi ili Pakufunika pamwamba molimba monga angakhale m'mphepete mwa bedi kapena pa tebulo. Kutembenuza pamwamba pa nsana, zonse m'manja a m'mphepete, ndi miyendo molunjika kuwonjezera patsogolo. Bend manja pa elbows ndi kutsitsa thupi, ndiye kuwongoka, kukwera m'mwamba.

akazi ambiri amafuna kudziwa mmene kutulutsa m'mawere popanda zolimbitsa yosasangalatsa. Chonchi choncho adzakhala singasiyanitsidwe isometric (malo amodzi) thupi. Iwo kungathandize bere supple ndi taut, chotero sadzatero inabala.

Chitsanzo chabwino zolimbitsa thupi ndi malo amodzi ndi "pemphero." Kudzapereka izo pansi kapena kukhala kubisila anu mosabisa. Palm kulumikiza pamaso pake ngati akupemphera. Kufinya manja ake, elbows kusunga dilution pazipita mu dzanja. Khalani minofu yanu yomangika bola ngati inu mungakhoze, ndiye kupuma ndi kubwereza kachiwiri.

Njira ina isometric zolimbitsa akukankhira pakhoma. Khalani ndi maso ake ndi malo anu manja onse, ndiye alemba pa khoma, Yosefera minofu pachifuwa.

Pofuna kukwaniritsa mphamvu, mu pulogalamuyi mukufuna kuchita tsiku, koma mwadongosolo. M'kupita kwa nthawi, kuonjezera weighting chiwerengero cha likuyandikira. Pakukhala kwa miyezi ingapo, mukhoza iyende kwambiri ndipo adzadziwa bwanji kutulutsa chifuwa atsikana kunyumba, popanda kugwiritsa ntchito mtengo zida thupi.