Chithunzi chokongola si "cubes" zokha ndi biceps. Kuti thupi lanu liziwoneka lokongola, muyenera kusamalira minofu iliyonse, kuphatikiza lamba wamapewa. M`pofunika kukhala osati amuna okha. Atsikana omwe ali ndi mapewa olimba amaoneka kuti ndi okongola kuchokera kwa ena omwe ali ndi yopapatiza komanso yotsetsereka.
Kutengera kwamapewa
Lamba wamapewa ali ndi magawo awiri: minofu ya trapezius ndi mitolo itatu ya deltoid. Mitolo ya Deltoid ndiyapakatikati, kumbuyo ndi kutsogolo.
Mitundu yakunja imayamba kuchokera ku clavicle ndipo imalumikizidwa ndi mafupa amapewa. Amakweza manja awo molunjika.
Matabwa apakati ali ndi mawonekedwe ofanana ndi am'mbuyo, koma ali ndi udindo wosunthira manjawo mbali.
Mitolo yam'mbuyo imalumikizidwanso ndi mafupa amapewa, koma yambani kuchokera pamapewa. Mothandizidwa ndi iwo, mutha kufalitsa manja anu mbali ndi kumbuyo.
Minofu ya trapezius imagwira ntchito kwambiri, ndipo imasiyana mwanjira ndi ma deltoid. Iwo ndi minofu yayitali mofanana ndi trapezoid. Imayamba kuchokera pansi pa chigaza ndipo imathera pakati kumbuyo. Ali ndi udindo wobweretsa masamba amapewa pamodzi ndikukweza mapewa.
Magulu amapewa ndi ovuta. Amatha kuzungulira osati mmbuyo mmbuyo, monga mafupa a bondo, komanso mozungulira. Izi zimaperekedwa ndi kapangidwe ka "mpira-dengu".
Malangizo
Palibe zolimbitsa thupi zomwe zingagwire lamba wamapewa nthawi imodzi. Chifukwa chake, kuti muphunzitse mapewa, ndikofunikira kuchita masewera olimbitsa thupi. Kulondola kwakupha sikofunikira kuposa nthawi zonse. Pochita masewera olimbitsa thupi molakwika, mutha kusunthira katunduyo mwanjira ina yayikulu, ndipo pamapewa sipadzakhala chilichonse.
Kupatula mawonekedwe, mphamvu yamapewa ndiyofunikira pakuchita masewera olimbitsa thupi ena. Pofuna kuchepetsa chiopsezo chovulala, m'pofunika kukhala ndi ziwalo zolimba ndi lamba wamapewa.
Konzekera
Kuphunzitsa limodzi kumaphatikizapo kupsinjika kwakukulu. Chifukwa chake, lamba wamapewa ayenera kutenthedwa bwino.
- Kutembenuza kwa manja owongoka. Mutha kuzisintha chimodzi ndi chimodzi, nthawi yomweyo kapena ngakhale mbali zosiyanasiyana.
- Kuzungulira kwamapewa. Pangani kusinthasintha kwamatalikidwe poyamba ndi mapewa onse nthawi imodzi, kenako mosinthana.
- Kugwedeza ndi manja. Amatha kuchitidwa mundege iliyonse.
Zochita pa lamba wamapewa
Kukweza mikono
Malo oyambira: kuyimirira molunjika, tengani ma dumbbells. Chepetsani manja anu m'chiuno mwanu, zikhatho zikubwerera.
Njira yopangira: ndikofunikira kukweza dumbbells patsogolo panu pamwamba pamapewa. Kenako modutsani modekha.
Mawonekedwe: pokweza mikono, malo awo ayenera kukhala osasinthika poyerekeza ndi thupi komanso wina ndi mnzake. Manja safunika kupindika, komanso kupendeketsa thupi. Ngati sikutheka kukweza ma dumbbells mwanjira ina, kulemera kwawo kuyenera kuchepetsedwa.
Dumbbell pezani
Malo oyambira: atakhala pa benchi, tengani ma dumbbells. Akwezeni pamapewa, ndikutambasula zigolazo kumbali. Zikupezeka kuti mikono ndi thupi zidzakhala mu ndege yomweyo. Msana ndi mutu ziyenera kukhala zowongoka.
Njira yopangira: timakweza ma dumbbells, kuwabweretsa pamodzi pamutu. Manja akuyenera kuwongoledwa. Pambuyo pokhapo ayambe kubwerera kumalo oyambira.
Mawonekedwe: pokweza, exhale, kutsitsa - kupumira. Osatsitsa kapena kukweza manja anu mozungulira. Mutha kuchita zolimbitsa thupi muli chiimire kuti muwonjezere katundu pamakina akumbuyo.
Kuswana manja
Malo oyambira: yang'anirani, monga, ikani mapazi anu mopapatiza kapena m'lifupi paphewa, khalani olimba Tengani zopumira, ndikutsitsa mikono yanu. Pindani mivi yanu pafupifupi madigiri 20, ndipo ikani ma dumbbells patsogolo pa m'chiuno mwanu. Zikhatho ziyang'anani.
Njira: kwezani manja anu kumbali. Mbali ya mkono ndi mawonekedwe a manja siziyenera kusintha. Kwezani zopumira mpaka dzanja likhale lopingasa, kapena kupitilira pang'ono, kenako ndikutsitse.
Mawonekedwe: zolemera zazing'ono kwambiri zimagwiritsidwa ntchito pochita masewera olimbitsa thupi kuposa pochita makina osindikizira, popeza katunduyo amapangidwa chifukwa cha kutalika kwa phewa lomwe limapangidwa ndi manja. Osangogwedeza zipolopolo zopanda pake. Ngati zina sizigwira, chepetsani kulemera kwawo.
Kuswana manja mokhazikika
Njira: mutayimirira, muyenera kugwada patsogolo pa 60-70 madigiri. Msana uyenera kukhala wowongoka, wopindika pang'ono. Pindani miyendo yanu ndi chigongono madigiri 20-30. Manja okhala ndi zodandaula adzakhala kutsogolo kwa miyendo, ndipo zikhatho za manja zidzalozera wina ndi mnzake.
Njira yophera: osasintha mawonekedwe amanja, ngodya za zigongono ndi mawondo, komanso kusiya kupendekeka kwa thupi ndi chipilala chakumbuyo, kwezani ma dumbbell kumbali. Pofika pamtunda wokwanira kutalika, modekha manja anu.
Mawonekedwe: muyenera kuchita masewera olimbitsa thupi mosamala, chifukwa mutha kuvulala mukachita zolakwika. Simungathe kuweramira kwina, kuti musabwerere kumbuyo kwanu.
