Nkhani

Minofu yapamapewa ndiyo gawo lofunika kwambiri la minofu ya m'thupi lonse lapamwamba.Kumanga mapewa otakata ndi odzaza sikungapangitse anthu kuwoneka otetezeka, komanso kukuthandizani kuti mukhale ndi chithunzi chofanana ndi chifaniziro ndikupanga mizere ya minofu ya thupi lonse lapamwamba kwambiri.Anthu ena amanena kuti kuphunzitsa phewa ndi theka la nkhondo, kwenikweni, chiganizo ichi sichanzeru.Kusanthula mozama kwamapewa, mayendedwe a 2 dumbbell kukuthandizani kukhala ndi mapewa otakata.

Dumbbell ndi chida chodziwika bwino cholimbitsa thupi m'moyo wathu watsiku ndi tsiku.Pali mayendedwe olimba osawerengeka opangidwa ndi dumbbell.Pophunzitsa minofu yamapewa, dumbbell ndiyofunikira, chifukwa kugwiritsa ntchito maphunziro a dumbbell kumatha kupewa kuwoneka kwa mapewa asymmetry, komanso kumatithandiza kukwaniritsa maphunziro abwino.

Minofu yathu yamapewa imapangidwa makamaka ndi magawo atatu: anterior deltoid, middle deltoid ndi posterior deltoid.Ndikofunika kupanga mofanana minofu yonse itatu panthawi yolimbitsa thupi.Ngati mphamvu ya maphunziroyo siili bwino, imatha kuvulaza ndipo minofu ya mapewa si yokongola.Kuti tikulitse minofu ya deltoid mofanana, tifunika kuwonjezera masewera olimbitsa thupi kuti tilimbikitse malo osankhidwa bwino.

Kuyimirira kapena kukhala dumbbell phewa kukankha

Ichi ndi chimodzi mwa machitidwe abwino kwambiri a minofu yamapewa omwe mungachite.Mutha kuyesa kuyimirira kapena kukhala, koma chilichonse chili ndi zabwino zake ndi zovuta zake.Makanema oyimirira a dumbbell amalimbikitsa mathirakiti akutsogolo, apakati ndi akumbuyo kuposa momwe amakhala, komanso amalimbikitsa minofu yapakati.

Panthawi imodzimodziyo, kulemera kwa malo oyimilira nthawi zambiri kumakhala kochepa pang'ono kusiyana ndi komwe kumakhala, zomwe zimatsogolera ku maphunziro ochepa kwambiri a mphamvu ya minofu, ndipo malo okhalamo ndi ophweka, omwe ndi ochezeka kwambiri kuti akhale olimba.Mitundu iwiriyi ya njira zophunzitsira, tingasankhe malinga ndi momwe zilili.

Yendetsani ma dumbbells kumbali

Mwa kupendekera kumbali imodzi, timapewa supraspinatus kuti isalowe m'njira yogwira ntchito kwambiri, yomwe imatilola kuti tiphunzitse deltoid yapakati mkati mwa kayendetsedwe kake kakang'ono ka mgwirizano.Pochita izi, samalani kuti muyime pamene mkono womwe uli ndi dumbbell ukufanana ndi pansi kuti mupewe kukondoweza kwina kwa chingwe chakumbuyo.