Kuchita masewera olimbitsa thupi

Ponena za kuchita masewera olimbitsa thupi, pali zongopeka zambiri, kotero ndi nthawi yoti mudziwe kumene choonadi chiri. Zochita masewera olimbitsa thupi sizinapangidwe kuti kukula kwa mazira a mammary. Zochita zimakulolani kuti mugwire ntchito yaikulu ya pectoral yomwe ili pamwamba pa mapiri a mammary, omwe ali pamtundu wa Cooper ligaments, omwe amachititsa kuti liwu likhale lolimba, likhale lolimba komanso likhale lolimba. Izi ziyenera kunenedwa kuti pa chitukuko cha minofuyi iyenera kugwira ntchito, chifukwa imakhala yopanda mphamvu.

Zochita zowonjezereka zowonjezereka

Kuti mupeze zotsatira, muyenera kumachita katatu pa sabata, koma kuchokera ku maphunziro a tsiku ndi tsiku muyenera kuzizindikira, chifukwa minofu ikukula panthawi yopumula ndi kuchira. Mukhoza kuona zotsatira zoyambirira patatha masabata atatu, koma kuti mukhale ndi zotsatira zabwino muyenera kuthana ndi miyezi ingapo. Kuti muphunzitse, muyenera kugula awiri olemera makilogalamu 7-10. Tsopano tiyeni tiziyenda molunjika ku zochitika zathupi kuti tiwoneke.

1. "Pemphero . " Ichi ndi zosavuta komanso zosavuta kwambiri zomwe mungathe kuchita kulikonse. Kuti muchite izi, gwiranani manja patsogolo pa chifuwa, monga mu pemphero. Zonse zomwe zingatheke, sungani manja anu motsutsana, kufooketsa minofu ya chifuwa chanu . Pa mpweya wothamanga, gwirani masekondi 10. Pambuyo pake, sungani mikono pafupifupi 5 masentimita patsogolo ndikugwiritsanso masentimita 10. Kenaka gwiranani chanza ndikuchitanso mobwerezabwereza. Malangizo - ngati n'kotheka, yesetsani ntchitoyi pampando kapena pafupi ndi khoma, chinthu chachikulu ndi chakuti kumbuyo kumangokhalira kupanikizika, chifukwa izi zidzalola kuti mutha kuika mtolo pamatumbo.
2. Kusokoneza . Izi ndizochita zofunikira kwambiri kuti muwonjezere kapitawo, komwe kuli koyenera kunyumba. Oyamba kumene akhoza kuchichita pamabondo awo. Ganizirani bodza, ndikuyika mikono yanu mozama kusiyana ndi mapewa anu. Kuweta ndi kugwedeza manja anu mu zitsulo, pita pansi, kuyesera kugwira pansi ndi chifuwa chanu, ndiyeno, kubwerera ku malo oyambirira. Kodi chiwerengero chachikulu cha kubwereza ndi njira zitatu.
3. Zolemba za osokoneza . Kuchita masewera olimbitsa thupi, komwe kumapereka katundu waukulu pamitumbo ya chifuwa. Ikani nokha pa benchi kapena pansi, mukunyamula zitsulo zam'madzi, ndi kuwagwirira pafupi ndi chifuwa chanu, ndikuyika mabala anu kumbali. Pogwiritsa ntchito minofu, tukutsani zitsulozo ndipo mwamsanga muzitsitsa pansi, chinthu chachikulu ndichokusunthira molunjika. Chitani mobwerezabwereza zisanu ndi zitatu.
4. The Cobra . Zochita izi zothandiza kuti phokoso likhale lopanda pakhomo pokhapokha likufuna kutambasula minofu. Ikani pamimba mwako ndipo ikani manja anu pa mzere umodzi ndi mapewa anu. Pang'onopang'ono kukweza mbali yakumtunda ya thupi ndi pamwamba pa nsonga yapamwamba nkhope, yomwe idzapangitse kukangana. Pambuyo pokonza malo kwa masekondi 15, muyenera kupita pansi. Bweretsani nthawi khumi. Zochita izi zimachitanso pogwedeza zida m'magulu ndi kudalira pazithunzi.
5. Kulima kwachitsulo kumtunda . Ntchitoyi imapangitsa kuti phokoso likhale pakhomo kukuthandizani kupeza maonekedwe abwino a m'mawere. Ikani mapazi anu pamapewa, ponyani pang'ono pamadzulo. Pendetsani thupi patsogolo, kusunga nsana yanu, ndikugwetsa manja anu pansi. Kutsegula m'mwamba, kwezani manja anu, kuwatambasulira kumbali zanu zisanafike patsogolo. Mikono iyenera kukhala yayingamira pang'ono pamakona. Zikhatho ziyenera kuwonetsa. Pamapeto pake, ndikofunikira kutambasula minofu bwino. Chotsani malo ndipo bweretsani manja anu ku PI.
6. Kusakanikirana kuchokera ku mpando . Izi ndizo zotchedwa "reverse push-ups" zomwe zimachokera ku mpando kapena zina zofanana. Imani ndi nsana wanu ku mpando ndi kuyika manja anu pampando, ndi kukoka miyendo yanu kutsogolo pa ngodya ya madigiri 30-45. Chifukwa cha kupindika kwa manja, kuchepetsani thupi mwathunthu, ndiyeno, bwererani ku FE. Chitani zobwereza 8-10 mu zitatu.