Kutambasula kwa Chifuwa cha Bent Arm

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kutambasula kwa Chifuwa cha Bent Arm

The Bent Arm Chest Stretch ndi masewera osavuta koma ogwira mtima omwe amayang'ana kwambiri minofu ya pachifuwa, kuthandiza kusintha kusinthasintha ndi kaimidwe kamene kamachepetsa kupsinjika kwa minofu ndi kulimba. Ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, ndipo ndizopindulitsa makamaka kwa iwo omwe amakhala nthawi yayitali kapena ali ndi ntchito ya desiki. Kuchita kutambasula kumeneku nthawi zonse kumachepetsa kuuma kwapamwamba kwa thupi, kumapangitsa kuyenda bwino, ndikuthandizira kulimbitsa thupi bwino pokonzekera minofu kuti igwire ntchito zolemetsa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula kwa Chifuwa cha Bent Arm

• Pindani mkono wanu wakumanja pachigongono mpaka ma degree 90, kotero dzanja lanu likulozera mmwamba ndipo chigongono chanu chikadali chogwirizana ndi phewa lanu.
• Kokani pang'ono chigongono chanu chakumanja kumanzere kwanu pogwiritsa ntchito dzanja lanu lamanzere mpaka mutamva kutambasula pachifuwa ndi phewa lanu.
• Gwirani kutambasula kwa masekondi 15 mpaka 30, kukumbukira kupuma mozama ndi kumasuka.
• Bwerezani zomwezo kumbali ina mwa kusinthana manja anu.

Izinto zokwenza Kutambasula kwa Chifuwa cha Bent Arm

• Gwiritsani Ntchito Khoma kapena Khomo: Kuti muwonetsetse chitetezo ndikuchita bwino, gwiritsani ntchito khoma kapena khomo kuti mutambasule. Ikani chikhatho cha mkono wanu wopindika pakhoma kapena chimango. Izi zidzakupatsani chithandizo chokhazikika komanso kukuthandizani kuti mukhale oyenerera panthawi yotambasula.
• Kuzungulira kwa Thupi: Pang'onopang'ono tembenuzani thupi lanu kutali ndi mkono wanu wopindika mpaka mutamva kutambasula pachifuwa chanu. Pewani kulakwitsa kuzungulira mwachangu kapena patali chifukwa izi zitha kuvulaza. Mvetserani thupi lanu ndikungotambasula mpaka kusapeza bwino, osati kupweteka.
• Khalani ndi Kaimidwe Koyenera: Sungani msana wanu mowongoka ndipo pewani kubweza msana wanu. Kulakwitsa kofala kumeneku kungayambitse

Kutambasula kwa Chifuwa cha Bent Arm Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula kwa Chifuwa cha Bent Arm?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Bent Arm Chest Stretch. Ndi njira yosavuta komanso yothandiza yotambasulira minofu ya pachifuwa. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti oyamba kumene agwiritse ntchito mawonekedwe ndi njira zoyenera kuti asavulale. Ngati akumva kusapeza bwino kapena kupweteka panthawi yolimbitsa thupi, ayenera kusiya nthawi yomweyo ndikufunsana ndi katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula kwa Chifuwa cha Bent Arm?

• Kutambasula Chifuwa cha Doorway: Pakusiyana uku, imani pakhomo lotseguka ndikuyika manja anu pachitseko, chopindika pa madigiri 90. Tsatirani kutsogolo mpaka mutamva kutambasula pachifuwa chanu ndi minofu yamapewa.
• Incline Bench Chest Stretch: Kusiyanaku kumafuna benchi yolowera. Bwererani pa benchi ndi manja anu atatambasula ndipo manja anu akuyang'ana mmwamba. Lolani mphamvu yokoka kukokera manja anu pansi, kutambasula minofu yanu ya pachifuwa.
• Kutambasulira Chifuwa: Gona pansi ndi manja anu motambasulira m'mbali mwa mawonekedwe a 'T'. Kankhirani mmwamba pa dzanja limodzi, kwinaku mukutambasula dzanja lina kuti mutambasule minofu ya pachifuwa.
• Yoga Chest Stretch: Kusiyanaku kumaphatikizapo njira za yoga. Yambirani mkati

Izinto zokufunda ezishisa ezivumelekile Kutambasula kwa Chifuwa cha Bent Arm?

• Ma Dumbbell Chest Presses amathanso kugwirizana ndi Bent Arm Chest Stretch chifukwa amalimbitsa minofu ya pachifuwa ndi triceps, yomwe imatambasulidwanso panthawi ya Bent Arm Chest Stretch, kupititsa patsogolo minofu yonse.
• Kuchita masewera olimbitsa thupi a Pec Deck Machine ndi chinthu china chabwino chothandizira pamene chimayang'ana minofu ya pectoral, yofanana ndi Bent Arm Chest Stretch, koma imayang'ana kwambiri kugwedeza kwa minofu m'malo motambasula, kupereka ntchito yokwanira pachifuwa.