Kutambasula Chifuwa Kwamphamvu
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Ukuxhumana kwe Kutambasula Chifuwa Kwamphamvu
Dynamic Chest Stretch ndi masewera olimbitsa thupi abwino kwambiri omwe amathandizira kuwonjezera kusinthasintha komanso kuyenda kosiyanasiyana pachifuwa ndi minofu yamapewa, zomwe zimathandizira kuti kaimidwe kabwino komanso kuchepetsa kupsinjika kwa minofu. Ndioyenera kwa anthu amisinkhu yonse yolimba, makamaka omwe amachita zinthu zomwe zimakhudza thupi lapamwamba kapena omwe amathera nthawi yayitali atakhala, zomwe zingayambitse minofu yolimba pachifuwa. Kuphatikizira izi muzochita zanu kungathandize kupewa kuvulala, kuthandizira kuchira pambuyo pochita masewera olimbitsa thupi, komanso kupititsa patsogolo magwiridwe antchito amthupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula Chifuwa Kwamphamvu
- Pang'onopang'ono bweretsani manja anu kumbuyo momwe mungathere, kwinaku mukuwongoka, mpaka mutamva kutambasula pachifuwa chanu.
- Gwirani izi kwa masekondi angapo, kenako pang'onopang'ono mubweretsenso manja anu kutsogolo.
- Bwerezani kusuntha uku molamulidwa kwa pafupifupi 10 mpaka 15 kubwereza.
- Onetsetsani kuti mumapuma bwino panthawi yonse yochita masewera olimbitsa thupi komanso kukhala ndi kaimidwe kabwino, msana wanu uli wowongoka ndipo mapewa anu ali pansi.
Izinto zokwenza Kutambasula Chifuwa Kwamphamvu
- Mawonekedwe Olondola: Pochita kutambasula pachifuwa, mawonekedwe ndi chilichonse. Imirirani molunjika, tambasulani manja anu kumbali zanu ndikuwagwedeza mofatsa molunjika kutsogolo kwa thupi lanu ndikubwereranso. Manja anu ayenera kuyang'ana kutsogolo ndipo manja anu akhale ofanana pansi. Pewani kugwedezeka mothamanga kwambiri kapena kuponya manja anu mozungulira, chifukwa izi zitha kuvulaza.
- Mayendedwe Oyendetsedwa: Chinsinsi cha kutambasula kosunthika ndikuwongolera, kosalala, komanso dala mayendedwe. Pewani mayendedwe onjenjemera kapena othamanga. Cholinga chake ndi kutambasula ndi kutenthetsa minofu, osati kuwakakamiza kupitirira maulendo awo omasuka.
- Kupuma bwino: Kupuma koyenera
Kutambasula Chifuwa Kwamphamvu Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kutambasula Chifuwa Kwamphamvu?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dynamic Chest Stretch. Ndi njira yosavuta komanso yothandiza yosinthira kusinthasintha komanso kusinthasintha kwapamtima ndi minofu yamapewa. Komabe, monga zolimbitsa thupi zilizonse, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kuti musavulale. Ndibwinonso kukaonana ndi mphunzitsi kapena katswiri wazolimbitsa thupi kuti mutsimikizire mawonekedwe ndi luso lolondola.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula Chifuwa Kwamphamvu?
- Doorway Chest Stretch: Mumtunduwu, mumayima pakhomo ndi manja anu atatambasulira m'mbali ndi manja anu pachitseko, kenako pang'onopang'ono kutsamira patsogolo mpaka mutamva kutambasula pachifuwa chanu.
- Kutambasula kwa Chifuwa cha Mpira: Kusiyanaku kumaphatikizapo kugwiritsa ntchito mpira wochita masewera olimbitsa thupi. Mumagona moyang'anizana ndi mpirawo ndi manja anu otambasulira mbali, kulola mphamvu yokoka kukulitsa kutambasula pachifuwa chanu.
- Floor Chest Stretch: Izi zimaphatikizapo kugona chapamimba pansi, kutambasula mkono umodzi kumbali, ndikugudubuza kumbaliyo kuti mutambasule minofu yanu ya pachifuwa.
- Cross-Body Chest Stretch: Mumtunduwu, mumayimirira ndikubweretsa mkono umodzi pathupi panu pamlingo wa pachifuwa, pogwiritsa ntchito mkono wanu wina kuukokera pafupi ndi chifuwa chanu, kutambasula pector.
Izinto zokufunda ezishisa ezivumelekile Kutambasula Chifuwa Kwamphamvu?
- Makina osindikizira a Dumbbell amathanso kuthandizira Dynamic Chest Stretch pamene imayang'ana minofu ya chifuwa chomwecho ndikuthandizira kumanga minofu, yomwe ingapangitse kusinthasintha kwanu ndi kayendetsedwe kake panthawi yotambasula.
- Ma Cable crossovers ndi masewera ena okhudzana nawo omwe angapangitse mapindu a Dynamic Chest Stretch, amalunjika minofu ya pectoral kuchokera kumakona osiyanasiyana, kulimbikitsa kukula kwa minofu ndi kusinthasintha kwakukulu.
Amaxabiso angamahlekwane kanye Kutambasula Chifuwa Kwamphamvu
- Bodyweight chifuwa kutambasula
- Zochita zamphamvu pachifuwa
- Zolimbitsa thupi zotambasula pachifuwa
- Zolimbitsa thupi zolimbitsa thupi pachifuwa
- Palibe zida pachifuwa kutambasula
- Zolimbitsa thupi pachifuwa kunyumba
- Zochita zotambasula pachifuwa
- Bodyweight zosinthika pachifuwa kutambasula
- Zochita zolimbitsa thupi zolunjika pachifuwa
- Zolimbitsa thupi kunyumba zotambasula pachifuwa