Kutambasula Chifuwa ndi Mpira Wolimbitsa Thupi

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Enyu panika ya kudansi.
• Imimiselo eqhapho: Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Ukuxhumana kwe Kutambasula Chifuwa ndi Mpira Wolimbitsa Thupi

The Chest Stretch with Exercise Ball ndi masewera olimbitsa thupi opindulitsa omwe amayang'ana kwambiri minofu ya pachifuwa, kulimbikitsa kusinthasintha, kuwongolera kaimidwe, ndikuthandizira kupewa kukanika kwa minofu. Zochita izi ndi zabwino kwa aliyense, kuyambira othamanga mpaka ogwira ntchito muofesi, makamaka omwe amathera nthawi yayitali akuyang'ana pakompyuta ndipo amafunika kuthana ndi zotsatira za kusakhazikika bwino. Anthu angafune kuchita masewera olimbitsa thupi kuti awonjezere mphamvu za thupi lawo, kuwonjezera mayendedwe awo, komanso kukhala olimba komanso kukhala ndi thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula Chifuwa ndi Mpira Wolimbitsa Thupi

• Yendani pang'onopang'ono mapazi anu kutsogolo, ndikugudubuza mpira kumbuyo kwanu, mpaka utafika kumtunda wanu wammbuyo ndi paphewa.
• Kwezani manja anu kumbali, kuwasunga mofanana ndi pansi, ndipo mulole chifuwa chanu chitseguke ndi kutambasula.
• Gwirani malowa kwa masekondi 20 mpaka 30, kupuma mozama ndikumva kutambasula pachifuwa chanu.
• Yendani pang'onopang'ono mapazi anu kubwerera ku mpirawo, ndikuugudubuza kumbuyo kwanu, kuti mubwerere kumalo oyambira. Bwerezani kutambasula ngati pakufunika.

Izinto zokwenza Kutambasula Chifuwa ndi Mpira Wolimbitsa Thupi

• Kuyika Mkono: Kwezani manja anu kumbali, ndikupanga mawonekedwe a T ndi thupi lanu. Onetsetsani kuti manja anu akuyang'ana mmwamba. Cholakwika chofala ndikulola manja kuti agwe pansi, koma ayenera kukhala ofanana ndi mapewa anu kuti atambasule bwino minofu ya pachifuwa.
• Mayendedwe Olamuliridwa: Zochita izi sizokhudza kuthamanga, koma zamayendedwe oyendetsedwa, odekha. Pewani kudumpha kapena kusuntha mwachangu, monjenjemera. M'malo mwake, yang'anani pa kutambasula pang'onopang'ono, kokhazikika kuti mupindule kwambiri ndi masewerawo.
• Kupuma: Kumbukirani kupuma panthawi yolimbitsa thupi. Kulakwitsa kofala ndikusunga mpweya wanu, koma kupuma koyenera kumathandizira kuti minofu yanu ikhale ndi oxygen

Kutambasula Chifuwa ndi Mpira Wolimbitsa Thupi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula Chifuwa ndi Mpira Wolimbitsa Thupi?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Chest Stretch ndi Exercise Ball. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikusunga mawonekedwe oyenera kuti musavulale. Zingakhale zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire kuti ntchitoyo ikuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati pali ululu uliwonse, uyenera kuyimitsidwa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula Chifuwa ndi Mpira Wolimbitsa Thupi?

• Decline Chest Stretch: Ikani manja anu pa mpira wochita masewera olimbitsa thupi ndikukulitsa thupi lanu kuti likhazikike, kenaka tsitsani chifuwa chanu ku mpirawo kuti mutambasule minofu ya pectoral.
• Kutambasula kwa Chifuwa Pamwamba: Khalani pa mpira wochita masewera olimbitsa thupi ndikukweza manja anu pamwamba, mutagwira chopukutira kapena bande, kenako kukoka manja anu mofatsa kuti mutambasule chifuwa.
• Kutambasula Chifuwa Chammbali: Gona pambali pa mpira wochita masewera olimbitsa thupi ndi mkono umodzi wotambasulira kumbali, kenaka pindani pang'onopang'ono kumanjawo kuti mutambasule chifuwa.
• Kutambasula Chifuwa Chokhazikika: Gona pansi pa mpira wochita masewera olimbitsa thupi ndi manja anu atatambasula kumbali, kenaka kwezani chifuwa chanu pa mpirawo kuti mutambasule minofu ya pectoral.

Izinto zokufunda ezishisa ezivumelekile Kutambasula Chifuwa ndi Mpira Wolimbitsa Thupi?

• Dumbbell Flyes ndi masewera ena okhudzana ndi momwe amachitiranso minofu ya pachifuwa, makamaka ma pectorals, ndipo amatha kuthandizira kuwonjezereka kwa kayendetsedwe kake ndi kusinthasintha mu chifuwa chanu ndi mapewa zomwe zimakhala zopindulitsa pa Kutambasula kwa Chifuwa ndi Mpira Wolimbitsa Thupi.
• Zochita zolimbitsa thupi za Pec Deck Machine zimakwaniritsa Chifuwa Chotambasulira ndi Mpira Wolimbitsa Thupi popeza chimalekanitsa minofu ya pectoral, kuthandizira kutambasula ndikulimbitsa, komanso kumapangitsanso kuyenda kwa mapewa komwe ndikofunikira pakuchita masewera olimbitsa thupi.