Nthawi yomweyo fotokozerani kuti n'zosatheka kukulitsa bere ndi chithandizo cha thupi, ngati mutalonjezedwa ndi kutsimikiziridwa zinthu zoterezi, dziwani bwino momwe chifuwa chachikazi chimayambira. Mothandizidwa ndi mawere a m'mawere, mungathe kuwonjezera kutsika, kuyimitsa, komanso kwenikweni, maonekedwe anu apange mawere anu aakulu. Koma kukula kwa bra ndi ichi simusintha. Kuti tipewe kusokonekera kosafunika, sitidzayambira ndi pulogalamu yophunzitsira pachifuwa, yomwe ili ndi anatomy.
Anatomy
Mabere anu ndi awa:
- mitsempha yaing'ono ndi yaikulu ya pectoral;
- zovuta;
- chotsitsa;
- mapeto a mitsempha ndi mitsempha ya magazi;
- makulu a mammary glands.
Ambiri, chifuwa ndi minofu yambiri, zomwe zikutanthauza kuti sizingatheke kuponyedwa. Mukhoza kupopera minofu yomwe imamangiriridwa (yaying'ono, yaikulu, intercostal). Choncho, "kukoka".
Zochita
Mu mawere athu aphunzitsi, timagwiritsa ntchito minofu ndi minofu ya manja, tikusowa tiyi ndi fitball .
- Malo oyambira akukhala pa mpira, zopopera mmanja. Timapumula pazitali za subcostal, tambasula manja athu ndi mapepala osakanizika kumapewa, manja ndi maso - 8-16 kubwereza.
- Kupita kumtunda wa tizilombo ta tizilombo timayambitsa kayendedwe kake ndi miyendo yathu - timayendetsa mwendo umodzi wokweza.
- Malo oyambira - manja ndi ziphuphu pamphuno. Timawatsogolera m'njira ziwiri: 1 - kumalo a phewa, 2 - yongolani mikono pamwamba pa mutu. Komanso mu njira ziwiri ndi kusiya - nthawi 8 mpaka 16.
- Timatseka manja m'chifuwa, kutsegula manja athu kumbali. Phatikizani kuululidwa kwa manja ndi phazi lotseguka kumbali - 8-16 nthawi.
- Timayambitsa kukweza kwazembera - kwezani dzanja limodzi kumalo a mapewa, kufanana molunjika mwendo womwewo - 8-16.
- Timakweza zithunzithunzi pamanja pamutu ndikupanga kutsegula kwa manja ndi miyendo kumbali - 8-16 nthawi.
- Timabwereza masewera olimbitsa thupi 2.
- Timabwereza masewera olimbitsa thupi 3.
- Manja omwe ali ndi nthiti zam'mimba amakulira kumtunda wa nthiti zapakati, masika pampira, mwakachetechete akuwongolera mwendo umodzi.
- Timachita masitepe anayi, pachinayi timakweza mwendo umodzi ndipo mosiyana ndi ife timakangana. Kenaka tikubwerera, ndikubwezeretsanso njira zinayi.
- Timabwereza masewera olimbitsa thupi 9.
- Timabwereza masewera olimbitsa thupi 10.
- Timayamba kuchita masewera olimbitsa thupi pa mpira, kutuluka miyendo mbali imodzi kapena ina.
- Kwezani manja owongoka pamwamba pamutu, tiwachepetse kumbali ya mapewa ndikubwerera ku malo oyamba.
- Malo oyambira, monga momwe ntchito yapitayi idapangidwira, manja kumbali kumbali.
Zokwanira zokwanira 2-3 ntchito zopangira mawere pa sabata. Kuthandizani kuwoneka bwino kusintha mawonekedwe ndi kuchuluka kwa chifuwa chamagetsi pamsana. Makhalidwe abwino amachititsa mawere anu kuwonekera.