Kupititsa patsogolo kowonjezera pamanja nthawi zambiri kumasiyidwa panthawi ina, pamene ntchitoyo imapita kumalo atsopano a zovuta komanso mphamvu siilimbana ndi katundu wolemetsa. Kapena pamene munthu afuna kuphunzira kuima m'manja mwake, chitani zovuta zong'onongeka ndi manja. Ngati simukuphunzitsa manja anu, izi zidzatha kutambasula matope, mitsempha ndi mitsempha m'mapfupa anu. Tinagwira ntchito zochepa kuti tigwiritse manja kunyumba kwanu ndi mavuto osiyanasiyana. Tiyeni tiyambe ndi zosavuta ...
Mu maphunziro muli mabotolo! Timasuntha zida zathu ndi njira zopindulitsa
Njira yosavuta, yotchipa komanso yothandiza kwambiri yopanga ziwalo za manja ndi kupanga masewera olimbitsa thupi.
Kuti muchite izi, tengani botolo pakati ndikuyamba kugubuda-musatseke kaburashi. Chitani nthawi 20 ndikupita kuzinthu zozungulira mkati ndi kunja nthawi 15. Pambuyo pa chifuwa chimodzi, gwedeza mabulosi ndi kubwereza zomwezo kawiri.
Mabotolo a litrovye oyenerera kuti azichita masewera olimbitsa thupi, kuti aziwombera manja. Tengani pakati ndikusungira mabotolo a madzi pamalo otetezeka kwa mphindi zingapo. Musasokoneze bicep kapena forearm, perekani katunduyo pambali pambali yowonjezera. Pamapeto pake, sungani nsonga kapena kusuntha pakati pa mphamvu yokoka - izi zidzasokoneza ntchitoyo ndipo idzapatsanso katundu wolemera pa 1 kg.
Gwiritsani ntchito mkono wothandizira kuchokera pansi
Tidzagwira ntchito pogogomezera zotsitsimutsa, ndikungoyambira kuti simukusowa ma biceps, koma maburashi. Kuti muchite izi, tenga mpiringidzo kapena muyendetse miyendo ndi beseni pa sofa, ndi mpumulo wa kanjedza pansi. Tsopano tikuyesera kuthyola nsana kumtunda kuti dzanja likhale pa zala. Timachita nthawi 10-15.
Muzolowera "lath" kupwetekedwa kwa mafupa kumawonjezeka chifukwa cha kulemera kwa thupi. Kwa msinkhu wa pulayimale, kugwira ntchito kwawunikira ndi kuyika kwa thupi pamtunda wosakanizidwa kudzachita.
Momwe mungapezere manja ndi expander
Chombocho ndi chidutswa chodabwitsa cha mphira ndi kukana kosiyana. Kawirikawiri, mtsikanayo amakhetsera makilogalamu 25 makilogalamu, motero, woyenerayo ayenera kusankhidwa ndi chizindikiro chomwecho. Mfundo yogwira ntchito ndi yophweka kwambiri: mutenga bwalo la mphira pachikhatho cha dzanja lanu ndipo, pokhala ndi khama lapamwamba, tchezerani mpheteyo kuti ikhale yowona.
Dzanja lirilonse limagwiritsidwa ntchito maulendo 15, kenaka mupume mphindi pang'ono ndikubwezeretsanso nthawi 2-3.
Momwe mungaperekere mphamvu zanu ndi powerball?
Powerball (Powerball) kapena makina opanga odzola kwambiri - chinthu chodabwitsa chimene chimapumphira dzanja ndi minofu pamasana 3-4 masiku ophunzitsidwa. Mukungoyenera kutulutsa ulusi kuti muthe gyro ndikuphatikizana mu kumenya mpira. Zoyesayesa zoyamba kawirikawiri sizingapambane, koma nthawi yachitatu mudzazichita.
Patangopita mphindi pang'ono gyroscope idzafulumizitsa mwamsanga motero kuti zidzakhala zovuta kwambiri kuika mpirawo m'manja mwanu, ndipo minofu ya mkono ndi dzanja lidzakhala ngati kutsanulidwa ndi kutsogolera.
Lvl Up: kupopera manja anu ndi dumbbells
Pamene gyroscopic simulators samapereka zotsatira, ndi nthawi yoti mutenge zida zolemetsa - zopopera. Zochita zimabwereza mofanana ndi mabotolo a madzi. Kusiyana kwa kulemera ndi dumbbell. Analangizidwa kuchokera ku 2 kg, patapita sabata kuwonjezera katundu ndi 0,5 makilogalamu.
Oyamba olakwika: Kodi mungapewe bwanji kuvulala?
Amagulu ali okhumudwitsa komanso a nthawi yaitali omwe amachiritsidwa, choncho amalimbikitsidwa kutsatira malamulo ophweka a maphunziro.
- Nthawi zonse muziwotha manja ndi zala, ndikuchita masewera olimbitsa thupi kwa mphindi zisanu.
- Tengani kulemera kumene kuli kovuta kuchita masewerawa 7-5 maulendo angapo muyeso limodzi.
- Lekani kuchita masewera olimbitsa thupi pachizindikiro choyamba cha ululu.
- Poyamba, musamange mabanki anu ndi bandeji lotsekemera.
- Tiyeni tipume manja tsiku lililonse sabata yoyamba ya makalasi.
- Tetezani zilonda zanu kuvulala: kuphuka, kudula.
Ngati zolakwitsa zimaloledwa ndipo manja ali ndi o, bwanji momwe timaperekera njira yothetsera mavuto amenewa? Kutenthetsa kapu ya madzi ndi kuchepetsa pang'ono kuti dzanja lisakhale loposa masekondi asanu. Kenaka yikani supuni ya chamomile ndi kuviika mu decoction ya dzanja. Kusamba kotero kumachepetsa kutupa.
Khalani ndi zotsatira zofanana za mpiru za mpiru. Mwa izi, mukhoza kupanga maseward maski kapena kuika pa dzanja lanu, koma ndizosasangalatsa.
Ngati mitsemphayo ikukoka kwambiri, onetsetsani kuti mumamangirira malo ovulaza ndikudziwonetsera nokha kwa katswiriyu. Kawirikawiri, kugwidwa kwa mafupa a metacarpal ndi a carpal amavomerezedwa pofuna kutambasula, kuchotsedwa kwa thumba la periarticular kumatengedwa pamene likugwira ntchito yowonjezera mmanja.
Ndipo potsirizira pake: Panthawi yophunzitsira chithunzi pa manja ndi zida zowonongeka pambali, pemphani thandizo kwa mnzanu. Zidzakuthandizani kuti muyambe kulemera kwa thupi ndi kulemera kwa magulu. Ngati simunakonzekere, afunseni kuti abwererenso ku malo awo abwino.