M'mene tingamangire pecs House

Munthu, amphamvu pectoral minofu kwambiri. Iwo kukopa tcheru wamkazi ndi kuyang'ana zochititsa chidwi kaya zibisika pansi zovala kapena ayi. Koma kuti akazi kuyamikira ntchito zanu, mabere amphamvu ndi wokongola ntchito. Ndiye mudzakhala otsimikiza kwambiri, ndi akazi angayamikire khama lanu.

Kutulutsa mpaka minofu pectoral kunyumba n'zotheka ndithu ndi njira yoyenera. Taganizirani mfundo zonse. Minofu pectoral zimakhudzidwa magulu ambiri. Iwo akulu thandizo la manja, kotero mphamvu dzanja labwino chimadaliranso Mwachangu minofu izi. Minofu pectoral zosungidwazo zimagwiritsidwa ntchito pa magulu ambiri ndi ntchito, ali mmodzi wa minofu zofunika kwambiri, kotero ndikofunika kudziwa mmene kutulutsa mpaka minofu pectoral.

Munthu pectoral minofu pamtunda dera lalikulu ndi n'chachikulu ndithu, kotero pa mtima wake ayenera amagwira ntchito m'njira zosiyanasiyana. Pali mitundu yosiyanasiyana ya Zochita aliyense m'dera minofu ya. Pali malamulo zofunika kuti ayenera kuwerenga pamaso minofu mpope pectoral kunyumba.

Adzalamulira limodzi. Kwakukulu mtunda pakati pa manja akuluakulu kapena onse nsinga, minofu chapamwamba ntchito kwambiri. lamulo ili amathandiza kutulutsa mpaka zabwino chapamwamba pectoral minofu. Komabe, oyamba ayenera zokwanira kale, koma kwambiri zambiri. Akadakwanitsira nsinga - pang'ono onse kuposa m'lifupi phewa.  

Chachiwiri Rule. The apamwamba kuwuka manja pamene akuchita Kankhani akuluakulu kapena benching bwino chapamwamba thoracic minofu. Monga mu moyo wamba, ife kawirikawiri ntchito ndi manja anu pamwamba pa mutu wako, kotero ya Zochita m'pofunika monga Kankhani akuluakulu, kuika manja pang'ono pamwamba pa mlingo wa clavicle lapansi.

Chachitatu Rule. Manja ayenera kukhala mokoma compress ndi decompress zikuchepa. Njira - Finyani manja kawiri pang'onopang'ono unclamping.

Kulamulira zinayi. Pa malo pamene mapazi ali pamwamba pa mutu wanu, pazipita dzuwa la Kankhani akuluakulu.

Rule zisanu. Nkofunika kutsatira mpweya wanu. Pa khama kwambiri kupuma kunja, ndi pa pazipita zosangalatsa mpweya. Ndiko kuti, pamene Kankhani akuluakulu pamene galimoto pansi zachifalansa ndi kutulutsa monga kusuntha kwa mphamvu. lamulo limeneli likukhudza chifukwa Zochita mphamvu zonse, osati ngati mukufuna kutulutsa mpaka minofu pectoral kunyumba.

Kulamulira Six. Minofu ayenera kupuma. Muzichita tsiku, monga iwo alibe kupuma kwa tsiku. Ngati ululu ali kusukulu, usaope kwa minofu - pangano kukula.

M'mene tingamangire minofu pachifuwa kunyumba - thupi.

Normal Kankhani akuluakulu. Ikani manja pansi ayenera kukhala pang'ono kuposa m'lifupi phewa, ndipo pa mlingo wa phewa, manungo molunjika ndi clasped mapazi ake mpumulo pa masokosi pansi. Pamene kutsitsa manja Finyani pang'onopang'ono kenako zikuchepa unbend iwo. Mtundu zolimbitsa thupi zachitika choyamba, kuti konzekera minofu. Cholinga kuchita katatu 20-25 pushups.

Mapazi kuposa mutu wake. Ikani mpando, kutsindika akhale wabwino, zala mpumulo ndi iye ndi manja ake kukonza mu Poyamba. Samalani kuti thupilo molunjika, nanditsate akuluakulu. Ntchitoyi n'kofunika kuti chitukuko cha minofu pachifuwa. Kodi kuchita waika 4 10-20 reps.

Kufinya ndi kutambasula. Bwino kukhala minofu pectoral, onetsetsani kuchita anatambasula Zochita. Pakuti Zochita izi kuika mipando iwiri kotero kuti pamene manja kanjedza anali pa msinkhu wa clavicles ndi pang'ono onse kuposa m'lifupi phewa. miyendo Motero kuchitidwa pa Sofa, ndi zofunika kuti akhale pamwamba pa mlingo wa mipando. Direct nyumba ayenera kumira kwambiri pamene Kankhani akuluakulu mpaka mukumva kupweteka wofatsa mu chifuwa, minofu pa Tambasula yemweyo, ndipo chifukwa chake ndiye kukula. Manja unclenched msanga kutulutsa. Tiyenera kuchita waika 4, ndipo chiwerengero cha kubwereza zimadalira olimba mlingo wanu.