Kodi mungatani mwamsanga kupopera minofu ya pectoral?

Amayi ambiri amafufuza m'njira zambiri kuti aziwonjezera maere awo. Njira yopindulitsa kwambiri ndiyo masewera olimbitsa thupi. Musanayambe kudziwa ngati n'zotheka mtsikana kupopera minofu ya pectoral, ndikufuna kunena kuti mothandizidwa ndi masewera sitingathe kuwonjezera kukula ndikusintha mawonekedwe a m'mawere. Zochita zolimbitsa thupi zimathandiza kulimbitsa minofu, zomwe zimapangitsa kuti zikhale zotheka kuti mawere azisangalatsa kwambiri.

Kodi mungatani mwamsanga kupopera minofu ya pectoral?

Zochita zofuna kupopera gawo ili la thupi liri ndi ubwino wina. Mwachitsanzo, amakulolani kuti musinthe maganizo anu ndi kuthetsa mavuto kuchokera m'khosi, ndipo izi zimathandizanso kuti musakhale ndi mutu. Kuonjezera apo, nthawi ya masewera olimbitsa thupi, zakudya zamakono zimagwiritsidwa ntchito, zomwe zimathandiza kuchepetsa thupi.

Kwa mayi kupopera minofu ya pectoral kunyumba, muyenera kupanga zovuta zanu. Muyenera kuyamba ndi kutentha, komwe kumakonzekera thupi kuti likhale lolemera. Zochita masewera olimbitsa thupi ndi abwino kwa cholinga ichi, mwachitsanzo, kuthamanga, njinga, kulumpha, ndi zina zotero. Kutalika kwa ntchitoyi ndi mphindi 15. Pambuyo pa izi, mukhoza kupitiriza kuchita masewera olimbitsa bwino mu njira 2-3, kuchita 10-15 nthawi. Yambani ndi pang'ono ndipo pang'onopang'ono muwonjezere katundu. Maphunziro ayenera kuchitidwa nthawi zonse, ndi bwino kusankha zochepa zozizira ndikuziphatikizira nthawi zonse.

Monga msungwana wopopera minofu ya pectoral pakhomo:

1. Kusokoneza . Ichi ndi zochitika zoyambirira zomwe zimakupatsani inu kupopera minofu ya pectoral. Ikani manja anu pambali pa mapewa, omwe angapangitse patsogolo katunduyo pamalo omwe mukufuna. Ndikofunika kuti thupi likhale lolunjika pochita masewerowa. Ngati mukufuna kutumiza katunduyo kumtunda kwa chifuwa, kenaka ikani mapazi anu pabedi, ndipo ngati pansi, yesani chikwangwani pamapiri. Ngati nkovuta kuchita zochitikazo, ndiye yang'anani pa mawondo anu.
2. Chosindikiza cha chifuwa . Ngati mukufuna kudziwa momwe mungagwiritsire ntchito minofu ya pectoral moyenera, muyenera kuyika zochitikazi movuta. Khalani pa benchi kumbuyo kwanu (kunyumba mukhoza kugona pansi), ndipo m'manja mutenge bondo. Ntchitoyi ndikutambasula manja anu, ndiyeno muwachepetse pachifuwa chanu, kufalitsa mipiringidzo yanu kumbali mpaka mutagwirizane ndi pansi. Bwererani ku IP ndikubwezeretsanso.
3. Kuwongolera kwa opusa . Ntchitoyi imakupatsani mpweya waukulu wa pectoral. Kachiwiri, khalani pa benchi kapena pansi. Ponyani zitsulo m'manja mwanu, zikwezeni pamwamba pa nokha, ndi manja anu akuyang'anizana. Ntchitoyi ndikutambasula mikono yanu kumbali, mpaka mutangoyamba kuthamanga minofu ya pectoral. Mukhoza kuweramitsa manja anu pamakona. Kubwerera ku PI, bwerezani chirichonse kuyambira pachiyambi.
4. Pullover . Kumvetsetsa momwe mungapangire msampha minofu ya pectoral msungwana msanga, ndiyenera kutchula ntchitoyi, yomwe imapereka mtolo wabwino m'dera lino. Kuti mukhale ndi PI, nkofunika kukhala pa benchi monga momwe mwawonetsera, ndikukwezerani manja anu ndi dumbbell mmwamba. Ntchitoyi - kupuma mkati, kuchepetsani dumbbell pansi, ndikuyikuthira pamutu mpaka mutamva kutambasula kwa minofu ya pectoral. Mukatulutsa mpweya, bwererani kwa FE.
5. Zojambula zosiyana . Izi ndizo zovuta zosavuta zomwe mungathe kuchita nthawi iliyonse, ndi kulikonse. Mukhoza kuimirira kapena kukhala pa mpando. Muyenera kugwirizanitsa manja anu patsogolo panu, monga mu pemphero. Ntchitoyi ndi yowonjezera manja anu mpaka mutakhala ndi vuto mu chifuwa chanu. Gwirani pawotchi yothamanga kwa nthawi yaitali.

Kutsiriza kumalimbikitsidwa ndi kutambasula , kuti asamve ululu waukulu tsiku lotsatira. Mwachitsanzo, sungani manja anu mulolo ndi kuwatsitsimula kumbuyo kwanu. Chitani zozizwitsa zosiyana kufikira mutayamba kutambasula.