Pezani chifuwa chanu chabwino
Mmodzi mwa magulu akuluakulu a minofu m'thupi, matumbo a chifuwa amapangidwa ndi pectoralis wamkulu, ndipo pansi pake, pectoralis wamng'ono. Pectoralis yaikulu yomwe imakhala minofu yayikulu imakhala ndi zigawo ziwiri - gawo lapamwamba (lotchedwa mutu wa clavicular) ndi gawo la pansi (lotchedwa mutu wamuyaya).
Tsopano, chifukwa chakuti pali mbali ziwiri zosiyana pachifuwa, izo sizikutanthauza kuti mukhoza kuzigawa.
Chifuwa chilichonse chomwe mumagwiritsa ntchito chidzagwira ntchito yonseyi, koma zochitika zina zimayambitsa chifuwa m'njira zosiyanasiyana.
Mwachitsanzo, makina opangira chifuwa amagwiritsa ntchito makina onse a pectoralis pogwiritsa ntchito gawo lochepa la chifuwa. Mwa kusamukira ku malo otsika, mukugwiritsabe ntchito kwambiri pectoralis, koma tsopano mukuyang'ana kumapeto kwa chifuwa.
Ndicho chifukwa chimodzi chomwe pali kusiyana kwakukulu kwa ntchito iliyonse - mwa kusintha kayendetsedwe, mbali ndi / kapena mtundu wa kukana, mudzatenga mitundu yosiyanasiyana ya minofu ndikutsutsa thupi lanu m'njira zatsopano.
Matumbo a chifuwa amachititsa kuti manja azidutsa pamtunda komanso mmwamba, komanso maulendo ena ngati kutuluka, kutengeka , ndi kuzungulira. Zochita zambiri za chifuwa zimaphatikizapo kukankhira manja kutali ndi thupi kapena thupi kutali ndi mikono.
Chifukwa Chimene Muyenera Kugwiritsa Ntchito Chifuwa Chanu
Chifukwa chifuwa chanu chimakhala ndi minofu yaikulu m'thupi, mumagwiritsa ntchito minofu tsiku lonse.
Nthawi iliyonse mukatsegula chitseko, sambani kapu ya vinyo kapena musambe tsitsi lanu, minofu yanu ikugwira ntchito, choncho ndi bwino kuti mukhalebe olimba pazochita zanu zonse za tsiku ndi tsiku.
Pano pali chifukwa china chofunikira chogwiritsira ntchito chifuwa chanu - minofu imeneyi ikuthandizani kuti mudzuke pansi.
Ganizirani za pushup . Kuyendetsa, ndithudi, kumaphatikizapo kukankhira thupi lanu mpaka pansi. Koma ganizirani zomwe zikanati zichitike ngati mutagwa kapena mukungofunikira kuti mudzuke pansi? Pamene minofu yanu imakhala yolimba, thupi lanu lonse limakula. Tonsefe timafunikira kukhala ndi mphamvu kuti titsike pansi.
Pomalizira, minofu yanu ndi yaikulu ndipo imatha kulemera kwambiri, zomwe zimakupatsani inu kuyatsa makilogalamu ambiri. Ndipotu, mukamagwira ntchito pachifuwa chanu, mapewa anu ndi manja anu akuphatikizani kuti muwotche mafuta owonjezera. Ntchito yopangira chifuwa imathandizanso kuti magulu ang'onoang'ono a minofu akhale otentha kwambiri.
Kodi Muyenera Kuphunzitsa Nthawi Ziti Chifuwa Chanu?
Mukhoza kugwiritsa ntchito chifuwa chanu mpaka masiku atatu osagwirizana ndi sabata. Komabe, ngati mukukweza zolemetsa zolemera (zokwanira kuti mutsirizitse makwereza 6 mpaka 8) mufunikira masiku osachepera 2-3 musanayambe kuchita masewerowa.
Pa chifukwa ichi, mungagwiritse ntchito chifuwa chanu kamodzi kapena kawiri pamlungu. Ngati cholinga chanu ndikutulutsa minofu yanu, mutha kukakamira limodzi ndi masabata atatu a 12-16 ndi kubwereza tsiku limodzi musanayambe kuchita masewerowa.
Kodi Muyenera Kuchita Zotani?
Zina mwazizoloŵezi zofala kwambiri za chifuwa ndi monga pushups , makina osindikizira pachifuwa, ndi ntchentche.
Sankhani chisakanizo cha zozizwitsa zosiyanasiyana kuti chikhomere chifuwa chanu kuchokera kumbali zosiyanasiyana ndipo onetsetsani kuti mumasintha kachitidwe kanu ka masabata 4-6 kuti muteteze mapepala.
Ngati mukufuna kuti mukhale amphamvu komanso oyenera, mumagwira pachifuwa chanu pamodzi ndi magulu ena a minofu, monga mu Thupi Lalikulu la Pyramid Workout kapena Total Body Workout . Ngati mukuyesera kumanga kukula, mungagwiritse ntchito chifuwa chanu chokha ndi machitidwe osiyanasiyana.