Ngakhale mutapatsidwa mwachilengedwe chokongola, chapamwamba, izi sizikutanthauza kuti siziyenera kukhala zochitika nthawi zonse. Ndipo kwa atsikana omwe chilengedwe sichinapereke chisangalalo chotere, kuyesera kulimbitsa minofu ya pectoral ndizofunikira kwenikweni! Kugwira ntchito pa chitukuko cha minofuyi, mukhoza kusintha kwambiri mawonekedwe a m'mawere ndi kuwapatsa mawu oyenera.
Kumanga thupi: zochitika za minofu ya pectoral
Tiyenera kuzindikira kuti sizothandiza kuti atsikana azichita mwamphamvu kwambiri minofu ya pectoral. Chowonadi n'chakuti mafinya a mammary omwe amapangidwa ndi minofu yambiri ndi katundu wambiri amatsogolera kuti mimba ikhoza kutaya masentimita angapo. Pofuna kupewa izi, kuchita masewera olimbitsa thupi kumachitidwa pang'onopang'ono ndipo popanda kutengeka - 2-3 pa sabata ndikwanira.
Kuonjezerapo, zimalimbikitsidwa kugwira ntchito ndi zolemera ndikuwonetsa zakudya zamapulotesitanti - izi zidzathandiza kupanga minofu ya pectoral yomwe mafinya amakhala, zomwe zimapangitsa kuti mawere aziwoneka okongola kwambiri.
Mpaka tsopano, pali atsikana omwe ali ndi chidwi ndi funso la zomwe zochitika za minofu ya pectoral zingathe kuwonjezereka. Kuwonjezeka kwa ubereki ndi zovuta sizingatheke, chifukwa Zochita zimayambitsa minofu, ndipo bere limakhala ndi mafuta. Pogwiritsa ntchito minofu thupi, mumangopanga chifuwa chachikulu komanso molimba kwambiri, koma musamawonjezere voliyumu.
Zochita za minofu ya pectoral kwa akazi
Kuti mudzipange nokha, ndikwanira kuchita zovuta zosavuta za minofu ya pectoral kangapo pa sabata.
Kuwongolera kuchokera m'maondo
Fewera pansi ndi manja anu, mawondo ndi masokosi azingano kotero kuti thupi kuchokera pamapewa mpaka kumaondo ndi mzere umodzi wowongoka. Onetsani maulendo 10-20, tsatirani njira ziwiri. Pa njira iliyonse, sintha maonekedwe a manja: ndiye mitengo ya palmu ili yofanana wina ndi mzake, ndiye yang'anani ku pakati, ndiye - kumbali. Pamene izi ndi zophweka, pitani ku classic version ndi chithandizo cha zala zakumwa ndi kanjedza.
Ntchitoyi ndi yovuta, ndipo imapangitsa kuti maonekedwe a m'mawere asinthe, komanso kumalimbikitsa makina, mmbuyo ndi manja.
Kuchita masewera olimbitsa thupi
Kugona pansi kumbuyo, miyendo yoweramitsa pamadzulo, manja kumbali, m'manja mwa ziphuphu. Tengani manja anu molunjika kutsogolo ndipo pang'onopang'ono mubwere ku malo oyambira. Ikani ma seti 3 a nthawi 10-15.
Muzichita masewera olimbitsa thupi kuti musamalidwe bwino
Kugona pansi kumbuyo, miyendo inagwada pamadzulo, manja atambasula pang'onopang'ono, pansi pa manja. Pewani manja owongoka kumbuyo kwa mutu ndipo pang'onopang'ono mubwere ku malo oyamba. Ikani ma seti 3 a nthawi 10-15.
Makina osindikizira a bench
Kugona kumbuyo pa benchi, manja pansi pa thupi, kugwedera pamapiri azing'ono, kumagwedeza pansi, m'manja mwa ziboliboli, miyendo ikugwada pamadzulo. Kwezani mikono yanu yopindika mpaka pamtundu wanu ndipo pang'onopang'ono muwachepetse.
Chitani "Pemphero"
Kuima, miyendo mbali-kupatukana padera, manja patsogolo pake, atayendayenda pamapiri, mitengo ya kanjedza imakanizana pa chifuwa. Yesani manja anu mwamphamvu, kumverera minofu ya chifuwa chanu. Owerengera mpaka 10. Pumulani, gwiranani chanza ndikubwereza kangapo kangapo mpaka mutatopa.
Gwiritsani Ntchito "Khoma"
Aimirira kutsogolo kwa khoma ndi msana wake kwa iye, miyendo yake yaying'ono mbali, mikono yake ndi yosasuntha. Gwirani nsana wanu pambali pa khoma ndikuikankhira ndi mphamvu zanu zonse, ngati kuti mukuzisunthira. Sungani minofu yanu pachifuwa. Gwira malo kwa mphindi 1-2, kenako bwererani ku malo oyambirira. Bweretsani maulendo 2-3.
Ngati mukukonzekera kuphunzira pa masewera olimbitsa thupi, zochitikazo zidzakhalapo kwa inu mu simulator ndikugwiritsa ntchito bench lowline. Onetsetsani kuti mugwiritse ntchito mwayi umenewu!