Pectoral miscle expander ndi yabwino kwambiri simulator kwa onse amene amayesetsa kulimbikitsa ndi kulimbitsa minofu ya chifuwa ndi manja. M'nkhani ino, tikambirana za momwe tingagwiritsire ntchito chifuwa chofufuzira, ndi zotani zomwe zilipo ndi momwe mungaperekere minofu ya pectoral ndi expander.
Kutumiza kwa abambo kwa amayi: mitundu yofunikira
Chofufumitsa chifuwa ndi chophweka kwambiri - zida ziwiri zomwe zimagwirizanitsidwa ndi gulu lotsekemera, kasupe, gulu la zotupa kapena zokopa zina.
Inde, pali matembenuzidwe osiyanasiyana a zida zamasewera. Amatha kusiyanitsa pakati pawo monga zinthu zomwe anapangidwa, komanso kulemera kwake, kukula kwake, kapangidwe kake.
Mitundu yotchuka kwambiri ya m'mawere ndi ya: latex, gel, mphira ndi zitsamba zam'masika. Kuphatikiza pa kuphweka kwa mapangidwe (ndi motero kudalirika ndi kukhalitsa), ubwino wa expander zimaphatikizapo kuphweka kwa ntchito, kugwirizana ndi kusinthasintha (pambuyo pa zonse, mothandizidwa kuti mutha kuphunzitsa magulu osiyanasiyana a minofu).
Kuthamangitsa kwa ubereki: mazochita
Ndi chithandizo cha expander, mutha kuchita masewera ambiri a minofu ya pectoral, minofu ya m'mapazi, mmbuyo ndi mimba. Chinthu chachikulu ndikudziwa bwino lomwe minofu yomwe mukufuna kuphunzitsa komanso zomwe mukuchita bwino.
Pothandizidwa ndi chifuwa cha expender, mukhoza kuchita masewera apadera kwa amayi omwe amathandiza kulimbikitsa mawere, kuchepetsa mafuta kumbuyo, kumbali, mimba ndi manja, komanso kulimbitsa minofu ndi khungu la manja. Kuwonjezera pamenepo, simulator iyi idzakuthandizani kukonza chilakolako ndikuchotsa ululu wammbuyo womwe umabwera chifukwa cha kufooka kwa minofu ndi hypodynamia.
Chofunika kwambiri cha ntchito ya expander ndi yophweka - poyambasula, mumagonjetsa kukana kwa zotupa zomwe zimapangidwa. Kulimbana kwakukulu, kukwera kwa katundu. Choncho, aliyense angathe kusintha kusintha kwa magulu awo podziwa okha.
Timakupatsani zozizwitsa zosiyanasiyana zosiyanasiyana ndi chifuwa chofufumitsa. Zikhoza kuphatikizidwa kukhala zovuta, kuphatikizapo zochitika zina za magulu ena ammimba kapena kuchita mosiyana:
- Malo oyambira: ali kumbuyo. Tepi ya wobwereza kumbuyo kwako, zida za simulator ziri m'manja mwanu. Manja ali olunjika, mapewa a pamapazi. Sungani manja molunjika (kayendedwe kofanana ndi bench press of the dumbbells). Kuchita masewera olimbitsa thupi kumachitidwa pang'onopang'ono mwatheka kuti muthe kumverera ntchito ya thupi lanu. Chinthu chachikulu muzochita izi ndizowonongeka, osagwidwa ndi zida zankhanza, koma popanda "kukonda". Zidzatenga masewera 3-8 afupikitsa 2-10.
- Kuyamba malo: kuyimilira, mapazi kumbali mbali. Konzani pakati pa kulongosola ndi mapazi anu, tengani izo mmanja mwanu. Pang'onopang'ono, gonjetsani kukana kwa simulator. Iyenera kuchitidwa 2-10 masentimita a 5-15 sit-ups.
- Kuyamba malo: kuyimilira, mapazi kumbali mbali. Pakati pa expander imayikidwa ndi miyendo. Manja a simulator m'manja, kumenyera manjawo. Kwezani mikono yanu yolunjika kumbali (kufanana ndi pansi). Njira 10 mpaka 10 za kubwereza 6-20.
- Kuyamba malo: kuimirira, phazi lakumanzere kutsogolo kwa ufulu. Manja ali olunjika, opitilira patsogolo kufanana ndi pansi. Nkhono zazomwe zimagwiritsidwa ntchito mmanja, kumamatira manja. Kwezerani manja anu kumbali, ndikuwongolera kuti nthawizonse amafanana ndi pansi. Kuchita masewera olimbitsa thupi kumachitidwa pang'onopang'ono kukula kwa matalikidwe, kenaka musinthe mwendo wanu ndikubwezeretsanso zochitikazo. 4-10 magulu a 5-15 kubwereza pamapazi.
- Kuyamba malo: molunjika, miyendo yaying'ono (25-35 masentimita), dzanja lamanzere ndi chigwirizano cha mthupi, dzanja lamanja likugwedera kumalowera . Choncho, chida choyendetsa poyambira pamalo ake ali pafupi. Kenaka dzanja lamanja limatulutsidwa ndi kumbali (mpaka chigoba chikuwonjezeka). Pamene zochitikazo zikuchitidwa molondola, chokhacho chimayenda, ndipo mapewa ndi nsana zimakhalabe zosavuta. Pambuyo powongolera, dzanja limabwerera ku malo ake oyambirira. Pambuyo pa 5-15 kubwereza, zochitikazo zimagwiritsidwa ntchito pagalasi (kumbali inayo).
