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Kutambasula Chifuwa Kwamphamvu

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhapho
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Ukuxhumana kwe Kutambasula Chifuwa Kwamphamvu

Dynamic Chest Stretch ndi ntchito yopindulitsa yomwe imayang'ana kwambiri minofu ya pachifuwa, kupititsa patsogolo kusinthasintha komanso kulimbikitsa kaimidwe bwino. Ndikoyenera kwa aliyense, kuyambira othamanga kupita ku ofesi, omwe akuyang'ana kuti achepetse kulimba kwa minofu ndikuwongolera kayendedwe kawo. Mwa kuphatikizira kutambasuka kumeneku m'chizoloŵezi chawo, anthu amatha kuchepetsa kupsinjika kwa pachifuwa ndi mapewa, kupititsa patsogolo ntchito zawo zamasewera ndi zochitika za tsiku ndi tsiku, komanso kuchepetsa chiopsezo cha kupsinjika kwa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula Chifuwa Kwamphamvu

  • Sungani manja anu kuyang'ana kutsogolo ndi zala zanu zitambasulidwe motalikirana, ngati kuti mukuyesera kutenga malo ochuluka momwe mungathere.
  • Gwirani manja anu pang'onopang'ono m'mbuyo ndi kutsogolo m'njira yolamulirika, ndikudutsana wina ndi mzake kutsogolo kwa chifuwa chanu.
  • Onetsetsani kuti mukufinya mapewa anu pamodzi pamene mubweretsanso mikono yanu kuti muwonjeze kutambasula.
  • Bwerezani kusuntha kwamphamvu kumeneku kwa masekondi pafupifupi 30 mpaka mphindi imodzi, kuwonetsetsa kuti muzikhala bwino nthawi yonse yolimbitsa thupi.

Izinto zokwenza Kutambasula Chifuwa Kwamphamvu

  • Mayendedwe Olamuliridwa: Pewani kuthamanga mothamanga. Yendetsani mwadongosolo kuti muwonetsetse kuti mukugwira ntchito bwino ndi minofu. Kusuntha kwachangu kapena kogwedezeka kungayambitse kuvulala.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito mayendedwe anu onse panthawiyi. Kwezani manja anu kumbali yanu ndikubweretsa pamodzi patsogolo panu. Kusuntha kwa theka la mtima sikungakupatseni phindu lonse la kutambasula ndipo kungayambitse kusamvana kwa minofu.
  • Kutenthetsa: Musanayambe kutambasula pachifuwa, ndikofunikira kuti mutenthetse thupi lanu ndi cardio yopepuka, monga kuthamanga kapena kudumpha ma jacks. Izi zimawonjezera kuthamanga kwa magazi ku minofu ndikupangitsa kuti ikhale yosinthasintha

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 masewera olimbitsa thupi osavuta omwe amathandizira kusinthasintha komanso kuyenda kosiyanasiyana. Komabe, monga zolimbitsa thupi zilizonse, ndikofunikira kuyamba pang'onopang'ono ndikuwonetsetsa kuti muli ndi mawonekedwe oyenera kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi. Nthawi zonse mverani thupi lanu ndikusiya ngati mukumva ululu uliwonse.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula Chifuwa Kwamphamvu?

  • The Doorway Chest Stretch: Pachitseko ichi, mumayima pakhomo lotseguka ndi manja anu kumbali ndipo zigongono zanu zimapindika pa madigiri 90, ndiye kutsamira patsogolo mpaka mutamva kutambasula pachifuwa chanu.
  • The Ball Chest Stretch: Izi zimaphatikizapo kugwiritsa ntchito mpira wolimbitsa thupi. Mukugona moyang'anizana ndi mpira ndi msana wanu mothandizidwa, tambasulani manja anu kumbali ndikulola mphamvu yokoka kutambasula minofu yanu ya pachifuwa.
  • Kutambasula kwa Chifuwa cha Floor: Mwakusiyana uku, mumagona pansi pamimba panu, tambasulani mkono umodzi kumbali pamtunda wa phewa, ndikugwedeza thupi lanu pang'onopang'ono pa mkono umenewo mpaka mutamva kutambasula pachifuwa chanu.
  • The Incline Bench Chest Stretch: Izi zimaphatikizapo kugwiritsa ntchito benchi yolowera kumalo ochitira masewera olimbitsa thupi. Unama

Izinto zokufunda ezishisa ezivumelekile Kutambasula Chifuwa Kwamphamvu?

  • Dumbbell Chest Press: Zochita izi zimakwaniritsa Dynamic Chest Stretch polunjika gulu lomwelo la minofu, ma pectorals, kuti aphunzitse mphamvu. Mphamvu zomwe zimapezedwa kuchokera kumasewerawa zitha kupititsa patsogolo magwiridwe antchito komanso kupirira kwa chifuwa chanu panthawi yamphamvu.
  • Pec Deck Flyes: Zochita izi zimayang'ana minofu ya pachifuwa mwanjira ina, poyang'ana minofu yakunja ya pachifuwa. Izi zimakwaniritsa Dynamic Chest Stretch poonetsetsa kuti madera onse a minofu ya pachifuwa akugwiritsidwa ntchito ndi kutambasula, zomwe zimapangitsa kuti minofu ikhale yowonjezereka.

Amaxabiso angamahlekwane kanye Kutambasula Chifuwa Kwamphamvu

  • Zolimbitsa thupi zolemetsa pachifuwa
  • Dynamic Chest Stretch routine
  • Zolimbitsa thupi za minofu ya pachifuwa
  • Bodyweight chifuwa kutambasula
  • Zochita zotambasula pachifuwa
  • Kulimbitsa thupi kwa minofu ya pachifuwa
  • Kutambasula kwamphamvu pachifuwa
  • Zolimbitsa thupi zolimbitsa thupi kumtunda
  • Zolimbitsa thupi kunyumba
  • Kuchita masewera olimbitsa thupi opanda zida