Nkhani

Pamene tikuphunzitsa minofu, n'kosapeweka kugwiritsa ntchito zida zolimbitsa thupi kuti zitithandize kuchita masewera olimbitsa thupi.Minofu yayikulu ya phewa ndi deltoid.Anthu ambiri amaphunzitsa mapewa makamaka kuti adzipangitse kukhala amphamvu, kuti athe kuvala zovala zowoneka bwino.Ndiye mumadziwa chiyani za zida zochitira masewera olimbitsa thupi pamapewa?Tiyeni tiwone!

Ketulo belu
Kettlebell ndi kachidutswa kakang'ono kwambiri ka zida zolimbitsa thupi, kettlebell center of gravity kutali ndi grip point, kusakhazikika uku kwa kugwedezeka ndi kugwira, thupi limasintha mosinthika minofu ingapo kuti igwire ntchito limodzi.Imani ndi mapazi anu motalikirana motalikirana ndi mapewa ndipo miyendo yanu yopindika pang'ono.Gwirani kulemera kwachilengedwe kwa kettlebell koyenera kuphunzitsidwa kumeneku m'manja onse awiri ndikuyiyika pambali pa thupi lanu.Sungani thupi lanu lakumtunda molunjika ndipo maso anu akuwongoka kutsogolo ndikumangika pakati.Kusuntha kwapakati: pachimake pachimake, mitolo yakutsogolo ndi yapakati ya minofu ya deltoid imalumikizidwa makamaka ndi mtolo wapakati, womwe umatsogolera mikono yonyamula katunduyo kuti ikwezedwe mpaka kutalika kwa phewa mbali zonse za thupi, ndikusunga nsonga zapakati pa malo okwera kwambiri, ndiyeno pang'onopang'ono mubwerere kumalo oyambira.Samalani ndi kamvekedwe ka kupuma ndi kuyenda panthawi yolimbitsa thupi.Kotero ife tikhoza kupeza catenary kwa deltoid minofu.

Dumbbell
Gona chagada pa benchi ndi kugwira dumbbells ndi manja awiri.pachimake kumangitsa mmwamba, lotsatira mtolo mu deltoid minofu ndi kumbuyo mtolo, makamaka kukhala deltoid minofu kumbuyo mtolo tsitsi mphamvu, ndi dumbbell wa manja onse amayenda pang'onopang'ono kuchokera pansi ndi mapewa mlingo chomwecho mkulu udindo, ndicho ngati zochita za mbalame siteshoni nthawi, ofanana. ku kaimidwe ka kukulitsa chifuwa kayendedwe ka kaimidwe kaimirire, kumva deltoid minofu nsana mtolo minofu gulu tsitsi mphamvu chidule kumverera.Kenaka pang'onopang'ono mubwerere kumalo oyambira.Samalirani gulu la minofu yomwe mukufuna ndipo sinthani kupuma kwanu pakuyenda kwamtambo.

Push-ups chimango
Push-up rack ndi chida chamasewera chomwe chimagwiritsidwa ntchito pochita kukankha.Powonjezera zovuta za kayendetsedwe kake, kukwaniritsa udindo wa maphunziro a mapewa.Mapush-ups ndi njira yodziwika kwambiri yochitira masewera olimbitsa thupi mapewa anu opanda manja.Pokankhira pansi, kulemera konse kumasunthira m'manja;Kuti mukankhire pansi, muyenera kuyika mapazi anu pa bolodi ndikulowa mmwamba.Ayenera kulabadira ndi, musati kugwa pamene kukankha-mmwamba;Malizitsani kubwereza kokwanira;Kuti muwonjezere kuchuluka kwazovuta, onjezerani kutalika kwa bolodi yokankhira mmwamba.