M'mene tingamangire manja

Lero, ndi zambiri makina ntchito anthu. Kukonza nyumba zikomo wosalira kwambiri banja ndi kupanga zida zamakono zinamasula anthu zofuna kukhetsa thukuta. Chifukwa cha zimenezi, ambiri anyamata ndi atsikana amadandaula ululu molumikiza manja. Kutenga zolimbitsa thupi aliyense, mudzaona kuti thupi walandira chidwi, ndipo pambuyo masewera olimbitsa thupi kuti tikhale olimba pano ndithu kwambiri. Kotero, momwe kutulutsa mmwamba manja ndi zala. Kuchidziwa ndi njira zofunika zochepa, ndipo kudzakhala kosavuta kuchita Zochita zovuta kukhala minofu mikono, torso ndi miyendo.

Kayendedwe woyamba zimapangitsa monga ofunda ndi - osati overtaxing minofu. Pang'onopang'ono kuwonjezera voteji umalandira pazipita khama zotheka.

M'mene tingamangire manja

1. Kuvala weighting othamanga pa tchire, ndipo kutsatira homuweki masiku. Pa tsiku loyamba ndithu maola angapo, ndiye yopuma tsiku, ndiyeno kuwonjezera nthawi.

2. Preheat minofu ya dzanja kupewa choipa. Pakuti ameneyu, ndiye mbali yina ndi maburashi zokwanira kasinthasintha.

3. Pafupifupi Zochita zonse za chitukuko cha dzanja ndi ophatikana zina za thupi, choncho m'pofunika kuchita pang'ono zochangamutsa.

4. Kuyambira malo: atakhala pansi ndi pamalo mapazi ake pansi pa iye. Palm kudzikakamiza pansi. Woimbayo akhale pamodzi ndi zala - pambali. Poyamba, kusamutsa kulemera kwa thupi ndi manja ake, kukonza malo. Werengerani mpaka fifitini, ndipo kenako nkubwerera ku malo atakhala.

5. Kuyambira malo: atakhala pa tebulo, akupumula elbows wake pa izo. Tengani katundu (1-2 makilogalamu dumbbell kapena weighting), ndi kuchitsatira kutsogolo kwa burashi ndi kupanga kusuntha kwa iwo eni. Anaonedwa khumi - kubwereza. Pambuyo - anachita kayendedwe lomwelo, koma mu njira zina.

Izi zonse akhoza zimachitika m'dera mlandu minofu, kuwasunga iwo mu mawonekedwe abwino. Koma ngati amafuna yokonza kwambiri, ndiye taganizirani Zochita zina zosonyeza kuti kumanga manja.

Nawa Zochita anachita kulemera. Musamalandire zolemera lolemera, monga woyamba maphunziro gawo kungachititse choipa.

1. Ntchito losavuta ntchito monga zochangamutsa - wayamba mphete expander. Yambani ndi ochepa kubwereza, ndi otsika tempo.

2. Kulimbikitsa flexors ndi extensors burashi ndi ntchito kuchita zinthu Tengani dumbbell dumbbell kapena 5-8 makilogalamu (oyenera oyamba ndi 2-3 makilogalamu) katundu womangidwa pakati pa ndodo chonse chingwe kutalika 50 cm Ndodo kutenga chapamwamba kapena kuchepera nsinga. (monga ndi yabwino) ndi bala pa izo zingwe ndiyeno mosamala kanthu. Bwerezani kwa minofu kutopa kwambiri.

3. Kuwonjezera Zochita izi, pali zina zimene mungachite, mmene kutulutsa mpaka minofu ya dzanja. Chonde kusiya atagona wachiwiri ndi wachitatu mfundo yoyamba ndi yachiwiri, ndiyeno metacarpal. Anachita Kankhani akuluakulu woyamba masekondi 30, mpaka masekondi 2 tsiku lililonse.

4. Koteronso kutsindika kunama, koma pa zala (wopindidwa, molunjika). Kuchita chilichonse zolimbitsa mosamala kubala kulemera pa likundikanikizira ndi zala index.

Kulankhula zambiri zokhudza mmene kutulutsa mmwamba manja, tisaiwale kuti onse mphamvu Zochita zonse alternated ndi zosangalatsa Zochita: ufulu kasinthasintha, flexion.

maphunziro chifukwa adzasindikiza mafupa, minofu ndi zimakhala limodzi umene kuchenjeza mitundu yonse ya kuvulala dzanja pa masewera iliyonse.