Zochita za manja kunyumba

Ambiri amadziwa kuti panthawi ya manja operewera amatsalirabe ndi khungu la saggy. Chinthuchi ndi chakuti gawo ili la thupi likusowa katundu wosiyana, kotero ndikofunikira kuchita masewero olimbitsa manja kwa amayi. Anthu ambiri amaganiza kuti machitidwe oterewa amachititsa miyendo yapamwamba kukhala yeniyeni, koma izi siziri chomwecho, chifukwa muyenera kutero ndi kulemera kwakukulu ndikugwiritsa ntchito masewera olimbitsa thupi. Zochitika zomwe zatchulidwa zidzakuthandizani kuchepetsa kuchuluka kwa mafuta osokoneza thupi komanso kulimbitsa minofu ya minofu. Chifukwa cha maphunziro, mutha kupeza thupi lopambanitsa.

Machitidwe ogwira manja manja kunyumba

Pali zochitika zomwe zimachitidwa ndi kulemera kwake, mwachitsanzo, kukakamizidwa, komanso kuphunzitsa bwinoko kuli koyenera kugwiritsa ntchito katundu wambiri - zopopera. Ngati palibe mankhwala oyenera panyumba, ndiye gwiritsani ntchito mabotolo omwe amapangidwa ndi madzi kapena mchenga. Chitani katatu pa sabata, kubwereza zochitika mu 2-3 njira, kuchita 12-15 nthawi. Mungathe kupanga zovuta zosiyana kapena kuphatikiza zojambula za manja anu pamasewera olimbitsa thupi. Muyenera kuyambira ndi kutentha kuti mutenthe thupi ndi kuonjezera bwino kwambiri. Pachifukwa ichi, mutha kukumbukira zochitika zochokera pulogalamu ya sukulu, mwachitsanzo, kusinthasintha kwa manja, "Mill", kulumpha ndi mahami, ndi zina zotero. Kutalika kwa kutentha - 10-15 mphindi. Kutsirizitsa maphunziro ndikulumikiza.

Zochita zabwino kwambiri kwa manja:

1. Kusokoneza kuchokera pakhoma . Ngati kuli kovuta kuchita zochitika kuchokera pansi, ndiye kuti njirayi ndi yabwino. Pushups amapereka katundu pa mikono, chifuwa ndi mapewa. IP - imani pafupi ndi khoma, kuchokapo. Khalani mmenemo ndi manja anu, mutagwira zitsulo zanu pafupi ndi thunthu. Ntchitoyi - kuyimbira, yambani kupukuta manja anu pamakona, kutsogolera thupi kumalo. Bwererani, bwererani kwa FE. Ndikofunika kubweza msana wanu nthawi zonse.
2. Kulima manja . Ntchitoyi kwa manja ndi yabwino kunyumba, popeza ndizofunika zokhazokha. Kuti tipindule kawiri, timapereka kusunga mapazi anu, ndipo izi zimapangitsa chisindikizo kukhala chosokonezeka. IP - khalani pamsana panu, gwirani miyendo yanu kuti mupeze mbali yoyenera. Gwirani manja palimodzi pa chifuwa, ndiyeno, sunganizani kumbali, pamene akuyenera kuwerama pang'ono. Pofuna kugwiritsira ntchito mapulaneti osayenera, siziyenera kutero, zomwe zingathandize kuti musamapanikizika. Pambuyo pake, pangani kusanganikirana mwa kubwerera ku IP.
3. Kuwombera chingwe . Ichi ndi ntchito yogwira manja, kapena m'malo mwa triceps. IP - imirirani, mutagwira zitsulo m'manja mwanu. Ntchitoyi - kukoketsani zitsulo, ndikuwonetseratu zitsulo zanu. Ndikofunika kukweza mapewa ndi zitsulo, pomwe mitengo ikhale yamunsi.
4. Zosintha zotsutsana . Ntchito iyi ya manja kunyumba ikhoza kuchitidwa kuchokera pansi, komanso, poyang'ana pa kukwera, mwachitsanzo, mungagwiritse ntchito mpando. IP - khalani pansi, mutengenso manja anu, mukulozera zala zanu ku thupi. Kwezani nkhaniyi ndipo manja anu ayang'ane. Ntchitoyi - gwirani manja anu, kuchepetsa matako pansi, koma sayenera kugwira pansi. Pambuyo pake, bwererani ku IP.
5. Kuwonjezeka kwa zida ndi zobvala zopusa . Ntchitoyi imapereka katundu wabwino pa triceps . IP - imirirani, mutagwira bulu lamwamba pamwamba pa mutu wanu. Mikono iyenera kukhala yayingamira pang'ono pamakona. Ntchito - kujambulira komanso kutambasula m'mbali, koma iyenera kukhala yosasunthika, ndiko kuti, musasunthire mosiyana. Kuwonetseratu panthawi ya masewera onse ayenera kukhala pampando wokwanira pansi.

Pomaliza, ndikufuna kunena kuti ndikofunika kuphatikiza zochita zolimbitsa thupi nthawi zonse ndi zakudya zoyenera, mwinamwake simuyenera kuyembekezera zotsatira zabwino.