Manja ndi mapewa ndi chinthu chofunikira cha chifaniziro cha mkazi aliyense. Inde, ayenera kugwirizana ndi thupi lonse - akhale ndi mawonekedwe opanda mafuta owonjezera. Kawirikawiri timayenera kuvala zovala zomwe zimanyamula mapewa athu, koma nthawi zambiri timawapatsa chidwi. Chifukwa cha izi, amatha kukhala ofooka, kutaya mphamvu, ndi kuwonjezera mafuta. Nthawi zina timaopa kuphunzitsa ziwalo izi kuti tipewe kuwonjezeka kwawo, komabe tikufuna kuti manja athu ndi mapewa athu akhale okongola komanso osawoneka bwino.
Koma kuti kuwonjezeka kwa minofu ya mapewa, zaka zophunzitsidwa mwakhama ndi zakudya zapadera ndizofunikira, ndipo ndikofunikira kuzindikira kuti ndi zovuta kwambiri kuti akazi azikhala ndi thupi lopweteka kusiyana ndi amuna, momwemo ndi thupi lachikazi. Choncho, wina sangathe kuyembekezera kuwonjezeka kwakukulu kwa minofu ya voliyumu. Komabe, mapewa abwino kwambiri amatha kutsindika chidwi chanu. Choncho, tidzasiya kukayika konse ndikupita ku bizinesi.
Kwenikweni, chifukwa cha kukongola kwa manja athu, minofu imayankha, komanso biceps (minofu iwiri) ndi triceps (minofu itatu) imakhala ndi udindo wofunikira pochita masewera olimbitsa thupi, tiyenera kuyang'anitsitsa kuti magulu onse a minofu omwe tatchulawa akuphatikizidwa.
Zochita za manja.
Pali mitundu iwiri ya machitidwe opangira manja - ndi kulemera ndi opanda. Monga wothandizira, sitidzagwiritsa ntchito zolemera, osati mipiringidzo, koma kuti tizilombo toyenda bwino tisawonongeke. Zisokonezo siziyeneranso kukhala zochepa kwambiri, kulemera kwake kuyenera kusankhidwa kotero kuti mapeto awiri omaliza muzochitazo aperekedwa movutikira. Ngakhale kuti zazikulu zazikulu zimatha kusokoneza njira yochita masewera olimbitsa thupi. Ndifunikanso kukumbukira kuti kulemera kwa mankhwala osokoneza bongo kumawonjezeka ndi mphamvu zowonjezereka, izi zimapangitsa kuti minofu ikhale yowonjezera.
Musanayambe kuchita masewera olimbitsa thupi, muyenera kutentha nthawi zonse. Mphepete ndizovuta kwambiri m'thupi lathu, choncho ndizofunika kuziwotcha bwino. Ngati izi zanyalanyazidwa, ndiye kuti mukhoza kuvulala, ndipo magulu onse adzayenda molakwika.
Wotentha. Kutulutsa manja ozungulira ndi manja anu, yesetsani kutentha. Sungani manja anu molunjika. Mofananamo, nkofunikira kutambasula gululi. Palinso njira yowonjezera yotentha - maminiti angapo ovina mwamphamvu ku nyimbo zomwe mumakonda. Izi zidzakonzekeretsa thupi kwazochita zomwe zingakhale zabwino kwambiri tsiku lonse.
Kuchita masewero olimbitsa thupi 1. Ichi ndi chimodzi mwa zovuta komanso zosavuta zomwe mungathe kuchita kulikonse komanso ndikumverera kulikonse. Imani bwino, yikani mapazi anu palimodzi, mmimba ndi matako kukoka. Thupi limatambasula mmwamba, mapewa amatsitsa, mikono imatambasulidwa kumbali kumbali. Maburashi ayenera kukwezedwa, ngati kuti mukufuna kusuntha malinga. Mu malo awa, yesetsani manja 8, ndipo 8 - mmbuyo. Kukula kwa bwalo kumayesera kupanga zazikulu ngati n'kotheka, popanda kunyamula mapewa anu.
Kenaka, kugwedeza manja anu, mutchepetseni manja anu, ganizirani kuti tsopano mukukankhira makoma anu ndi makina anu. Mmene mungatambasulire minofu yonse kutalika kwa mikono. Mu malo awa, pangani magulu asanu ndi atatu kutsogolo ndipo 8 - kubwerera ndi matalikidwe apamwamba.
Kuchita masewera olimbitsa thupi 2. Kusakaniza - chimodzi mwa zochitika zogwira mtima kwambiri za manja, chifuwa ndi kumbuyo. Pali njira zingapo zomwe mungasankhire. Mungasankhe chilichonse chimene mumakonda, kapena chitani chilichonse.
1) Imani ndi masokosi anu pansi ndikuika manja anu pambali pa mapewa anu. Pang'onopang'ono pang'onopang'ono zimachepetsanso thupi mochepa, ndipo zimagwera zida. Pumphunzi - yongolani manja anu. Ngati ndondomeko yamakono yowonjezera yaperekedwa molimbika - yesani kumasulira kosavuta, kudalira pa mawondo anu ndi mitengo ya palmu. Chitani zochitika 10-15 nthawi.
2) Squat kubwerera ku mpando, manja pa mpando. Limbikani kuchokera pa mpando, mutsike pansi pamutu. Chitani mapepala angapo afupikitsa 3-5.
3) Imani mukuyang'ana khoma pamtunda wa sitepe imodzi. Pamene muthamangitsira kutali ndi khoma, sungani thupi lanu molunjika ndipo onetsetsani kuti zidendene sizibwera pansi. Manja pamalo otsiriza ayenera kupanikizidwa motsutsana ndi thupi. Chitani njira zingapo 3-5 nthawi.
Kuchita masewera olimbitsa thupi 3. Zochita ndi zopusa. Mafilimu osiyana ndi osayankhula amathandizira kuthetsa bwino magulu osiyanasiyana a minofu ndikukwaniritsa manja a okongola.
1) Imani zolimba, mapazi paphewa padera. Tengani m'manja mwa opusa ndipo muziwagwedeza pamakona kuti mapepala apakhungu akhale pamapewa. Powonongeka, yongolani manja anu, pumphunzi - bwererani ku malo oyambira (kumapewa). Nthata iyenera kukwezedwa, ndipo scapula - yochepetsedwa. Pamwamba, mungathe kupuma. Izi ndizochita masewera olimbitsa thupi loyambirira ndi lakatikati la deltas.
2) Imani mowongoka, manja pambali, mawondo ndikukwerama pang'ono, palupe akuyang'ana thupi. Pewani manja anu pang'onopang'ono mpaka atakhala pamalo osanjikizika, pamene mukusunga manja anu pazitsulo pang'ono. Pamwamba, tambani pang'ono ndipo pang'onopang'ono patsani manja anu kumalo oyamba. Izi ndizochita masewera olimbitsa mtengo wa delta.
3) Bwerani mawondo ndikupendaponda thupi kuti likhale ndi madigiri 90. Kumbuyo kuli pafupi kufanana ndi pansi. Mapewa amatsika, ndipo chiwongolero chimakwera pang'ono. Zisakaniza pansi pa chifuwa, zimakwera pang'ono. Kuwongolera ndikugwira mapewa, phulitsani manja anu kumbali, kupanga mzere wosakanikirana. Kenaka pumulani pang'ono ndikuchepetsa manja anu. Phunzirani kafukufuku kumbuyo kwa deltas.
4) Khalani pa mpando, tengani zitsulo m'manja mwanu, kukoka mapewa anu pamtengo. Mosiyana, gwirani manja anu pa chigoba, kukoketsani nsapato kumapiko anu. Zochita izi zimagwira ntchito bwino pa biceps.
5) Imani, yanizani miyendo yanu pang'ono, ndi dzanja limodzi, muzipumula m'chiuno, chachiwiri mutenge mkondo ndikukoka. Lembani mkono wanu pamlingo, mutchepetse mutu wanu pamtunda wa madigiri 90. Pezani njira zingapo ndi dzanja limodzi, ndi kubwereza chimodzimodzi ndi chachiwiri. Ntchitoyi imapanga ma triceps.
6) Khalani pa mpando ndi kutenga zotupa kumanja. Gwirani manja anu pamakona kuti manjawo akhale pansi. Pangani mavoti-kufalikira kwa maburashi. Chitani zobwerezabwereza zochepa ndizanja, kenako pansi. Zochita izi zimagwira bwino ntchito minofu ya phokosolo.
Nthawi zonse muzichita masewero awa kwa manja okongola, ndipo mu masabata angapo mudzatha kudabwa ena ndi mawonekedwe apamwamba ndi mapewa okongola.