Kuyambira Lero tikambirana zolimbikitsa kukhoma - masewera olimbitsa thupi abwino kwambiri kuti mulimbitse msana wanu ndikusowa kusintha kwamphamvu zolimbitsa thupi. Kukankhidwaku kumatchedwa mtundu wopepuka, chifukwa sikuti umanyamula mikono, ndikuika patsogolo kwambiri minofu ya thupi. Komabe, simuyenera kuchitira chipongwe, chifukwa imalimbitsa kwambiri minofu yolumikizana ndi mitsempha, imathandizira kumata thupi lakumtunda, kupangitsa kuti chiwerengerocho chikhale chochepa komanso chokopa.
Ndi minofu iti yomwe imagwira ntchito?
Kodi kukakamizidwa kuchokera kukhoma kumapereka chiyani ndipo ndizowona kuti ndi akazi okha omwe amachita? Tiyeni tiwone kaye mawonekedwe ake, kuti muwone kuti ndi minofu iti yomwe ikugwira nawo ntchitoyi:
- Minofu yakumbuyo: pectoralis yayikulu, yayikulu yozungulira, yotsekemera latissimus, dentate yayikulu;
- Minofu yam'mimba: yowongoka, yakunja oblique;
- Minofu ya mikono: ma triceps (okhala ndi mikono yopapatiza), phewa la treglava.
Monga mukuwonera, kutsindika kwakukulu kuli paminyezi ya kumbuyo ndi pamimba, ndipo ndi minofu imeneyi yomwe ndiyofunika kukonzekera ndikutentha bwino isanachitike nthawi yamagetsi. Chifukwa chake, kukoka kuchokera kukhoma kwa abambo ndi amai ndikofunikira kwambiri panthawi yotentha isanakwane zovuta. Inde, sizingakuthandizeni kuti mukhale ndi mpumulo kapena kuchepetsa kulemera kwa thupi, koma zidzakulolani kuti mukhale ndi mphamvu ya minofu, ikhale yolimba komanso yotanuka.
Pindulani ndi kuvulaza
Tiyeni tiwone zomwe maubwino a atsikana omwe amachita zolimbitsa thupi kuchokera kukhoma, zomwe zingachitike ndi izi:
- Womangika ndi zotanuka pachifuwa, lathyathyathya pamimba;
- Kuumitsa khungu la manja, kukonza minofu;
- Kupewa m'mawere sagging;
- Kuthetsa malo osungira mafuta kumbuyo (omwe amataya kunenepa amadziwa kuti ndizovuta bwanji kulemera m'thupi lino);
- Kusunga minofu ya thupi moyenera;
- Kutenthetsa thupi lisanachitike kulimbitsa thupi kwakukulu;
Monga mukuwonera, maubwino azolimbitsa thupi "zakukankhira kukhoma" kwa amayi ndiosatsutsika, komabe, kuphatikiza kwake kwakukulu ndikovulaza pang'ono. Ngati simukuyamba maphunziro omwe kuchita masewera olimbitsa thupi kumatsutsana, simungadzivulaze. Chisamaliro chapadera chiyenera kutengedwa ndi othamanga omwe ali ndi matenda am'mbuyo kapena amphongo, komanso anthu omwe amakonda kuthamanga magazi.
Ma contraindications ena onse amafanana ndi zoletsa zilizonse zolimbitsa thupi: nthawi ya postoperative, magazi, matenda atadwala matenda amtima kapena kupwetekedwa mtima, nthawi yowonjezereka kwa matenda osachiritsika, njira zotupa, limodzi ndi kuwonjezeka kwa kutentha kwa thupi.
Ndisanayiwale. Ngati mukufunikanso kupopa ntchafu zanu ndi glutes, ndiye yesetsani kuphatikiza ma squat kukhoma munthawi ya masewera olimbitsa thupi. Njira zingapo patsiku zidzakuthandizani panjira yopita ku cholingacho.
Njira yakupha
Tsopano tiyeni tiwone momwe tingakwerere bwino kuchokera kukhoma - tiyeni tiganizire pa njira yochitira masewera olimbitsa thupi.
- Imani ndi nkhope yanu kukhoma, pendani panjapo;
- Ikani manja anu pa chothandizira;
- Sungani thupi molunjika, osakhotera kumbuyo, yang'anani kutsogolo, mutu ukupanga mzere umodzi ndi thupi;
- Mukamalowa mpweya, pindani zigongono zanu, yendani kukhoma, mpaka mphumi yanu ikakhudza;
- Mukamatulutsa mpweya, bwererani pamalo oyambira;
- Onetsetsani kuti thupi limangokhala lowongoka ngati ndodo nthawi yonse yochita masewera olimbitsa thupi.
- Chitani nambala yobwereza;
Tsopano mukudziwa momwe mungapangire zopinga kuchokera kukhoma kwa atsikana kapena abambo, yesani! Zosavuta? Tikuwonetsani momwe mungasinthire!
Kusiyanasiyana kwa njira zomwe zingapangitse kuti zovuta zikhale zovuta
- Chifukwa chake, kuti masewera olimbitsa khoma asawonekere kukhala osavuta kwa inu, yesetsani kukulitsa liwiro lanu.
- Njira ina yosinthira zinthu ndikubwerera m'mbuyo osati gawo limodzi, koma awiri kapena kupitilira apo. Mukamapitilira kudzuka, kumakhala kovuta kwambiri kukweza. Pamapeto pake, timalimbikitsa kuti tisinthiretu ma benchi. Njira yakupha idzakhala yofanana, chinthu chofunikira kwambiri ndikutsatira malo owongoka a torso.
Monga tanenera kale, zolimbitsa thupi zimapopa kumbuyo mwamphamvu kwambiri, koma ngati mukufuna kuchita zolimbitsa thupi kuchokera kukhoma kupita pama triceps, yesetsani kuyika manja anu pakhoma moyandikana wina ndi mnzake momwe mungathere. Pa nthawi imodzimodziyo, musayendetsere mivi yanu pambali, m'malo mwake, ikanikizireni kuthupi.
Ngati mutayika manja anu, minofu ya pectoral ilandila katundu - pakadali pano, zigongono, m'malo mwake, zimafalikira.
Njira ina yomwe ingakuthandizeni kuti mukhale ndi liwiro lazomwe mungachite ndikuthamangira pakhoma ndi kuwomba (kapena mtundu wina uliwonse waziphuphu zomwe zimakuwombani kumbuyo kapena pamutu panu). Mukabwerera kumalo oyamba, yesetsani kukhala ndi nthawi yowomba m'manja.
Tsopano mukudziwa momwe mungapangire zokuthira kukhoma m'njira zitatu, komanso mukudziwa momwe mungasokonezere ntchito yanu. Khalani omasuka kuphatikiza zochitikazi munyumba yanu yofunda. Mwezi umodzi wokha wamaphunziro ndipo mudzawona zotsatira zake!
