Nkhani

Ndi anthu ambiri omwe akugwira ntchito pamaso pa kompyuta, kukhala nthawi yayitali kumatha kupangitsa kuti m'kati mwa manja anu mumange.Arm flab sikophweka kutayika ikakula, ndipo imapangitsa thupi lanu lakumtunda kuwoneka lalikulu.Ndiye kulibwino tizikhala ndi manja owonda.Kodi mukudziwa kachitidwe ka dumbbell atanyamula manja agulugufe?

Biceps kutambasula
Ntchito 1:
Khalani pa lalikulu chopondapo, mmbuyo molunjika, mapazi pamodzi lathyathyathya pansi, manja onse akugwira dumbbell mbali zonse za thupi, kanjedza moyang'anizana mzake, mapewa omasuka.

Ntchito 2:
Mangirirani zigongono zanu, kwezani ma dumbbell kutsogolo kwa mapewa anu, tembenuzirani manja anu kuyang'ana pachifuwa chanu, ikani manja anu akumtunda m'mbali mwanu, gwirani masekondi atatu, ndikubwerera ku malo amodzi.

Kuwonjezera kulemera (zochita zamkati zamkati zamkono)
Ntchito 1:
Gwirani dumbbell m'dzanja lililonse, lolani manja anu apachikike patsogolo panu, manja anu ayang'ane, mapazi motalikirana ndi mapewa, mawondo akupindika pang'ono kutsogolo kwanu, m'mimba mwake.

Ntchito 2:
Kwezani manja anu molunjika mbali iliyonse mpaka ma dumbbells ali kutalika kwa mapewa.Gwirani kwa masekondi atatu, kenako pang'onopang'ono bweretsani manja anu pamalo amodzi.

1. Imani ndi miyendo yanu yotambasula (pafupifupi 50cm), gwirani ma dumbbells kumbali yakunja ya ntchafu zonse, sungani thupi lanu molunjika ndikuyang'ana kutsogolo kwa masekondi 20.

2. Imani ndi miyendo yanu yotambasula (pafupifupi 50cm), pindani zigongono zanu, gwirani ma dumbbell m'manja mwanu ndikukweza mpaka pachifuwa.Sungani thupi lanu molunjika ndi maso anu kutsogolo kwa masekondi 20.

3, tambani miyendo yanu, imirirani ndi mawondo opindika pang'ono (pafupifupi 50cm), gwirani dumbbell m'manja onse awiri ndikuyikweza pamtunda womwewo monga chifuwa chanu, dumbbell ili pafupi 30cm kuchoka pachifuwa chanu, zochitikazo zimakhala kwa masekondi 20.

4, imani ndi miyendo yotseguka (pafupifupi 50cm), gwirani ma dumbbells m'manja mwanu, pindani mawondo anu ndikuyika mbali imodzi ya ma dumbbells pansi, ndi mtunda pakati pa ma dumbbells awiri ndi mapazi anu pafupifupi 30cm, kuyenda kumatenga nthawi yayitali. 20 masekondi.

5. Imani ndi miyendo yanu yotambasula (pafupifupi 50cm), mutagwira ma dumbbells m'manja mwanu, kenaka kwezani manja anu ndikudutsa pachifuwa chanu.Sungani thupi lanu molunjika ndipo maso anu akuyang'ana kutsogolo kwa masekondi 20.