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Tikamachita masewera olimbitsa thupi, timaganizira kwambiri za m'mimba, miyendo ndi thupi lakumtunda. Nthawi zambiri timayang'ana mikono yomwe imawoneka yolemera pang'ono kuposa momwe amayembekezera. Makamaka kwa azimayi, mafuta omwe amakhala mosamala kwambiri amakhala pamikono. Chifukwa chake, muyenera kuyang'ana kwambiri mikono yanu panthawi yolimbitsa thupi. Pali masewera olimbitsa thupi ochepetsa mafuta m'manja.
Nthawi zina, ngakhale mutachita zolimbitsa thupi, mumalephera kukwaniritsa manja omwe ali ndi matani komanso osalala. Mafuta omwe amakhala mmanja atha kuwoneka olemera komanso osalala. Chifukwa chake, pali njira zochepa momwe mungasinthire mikono yanu ndikuzibweretsa moyenera.
Kuti mupewe mikono yolemetsa komanso yophulika, muyenera kuyang'ana pamalo pomwepo ndi kulimbitsa thupi kuti muwotche mafuta m'mikono. Mafuta a mkono amatha kuchepetsedwa pokhapokha ngati akuchita masewera olimbitsa thupi komanso kudya zakudya zoyenera. Kuphatikiza kwa maphunziro a mtima ndi kukana ndikofunikira pakuchepetsa mafuta amanja. Ndiye nazi zina mwazolimbitsa thupi zabwino kwambiri kuyesera mukamafuna kuchepetsa mafuta m'manja ndikuwanena.
Zochita 10 Zochepetsa Mafuta Amanja:
Zokankhakankha
Ichi ndi chimodzi mwazolimbitsa thupi zabwino kwambiri zomwe sizimangoganizira mikono yanu, komanso kumtunda. Kutseka mwamphamvu kukugwira ntchito pamapewa, mikono ndi chifuwa.
Triceps Akusambira
Ndikochita bwino kwambiri pamanja komwe kumayang'ana kumbuyo kwa mikono yanu. Ikani mpando kumbuyo ndikugwada (madigiri 90 pamakona anu) mutatsamira manja anu pafupi ndi mpando kuti muthandizidwe. Mukagwada pansi miyendo idzakhala yowongoka. Kokani mmwamba ndi pansi monga kukankhira mmwamba. Ntchitoyi idzagwira ntchito paminyewa yamanja yomwe ingatambasuke chifukwa chakukoka.
Triceps Press
Imani molunjika ndikugwira ma dumbbells m'manja onse. Tsopano kwezani manja pafupifupi mapaundi 3 mpaka 5 pamutu panu kenako muwaweramitse kumbuyo kuti akathera kumbuyo kwa mutu wanu. Pang'onopang'ono bwererani pamalo abwinobwino mukatha masekondi 10 ndikubwereza maulendo 10.
Mapuloteni a Biceps
Zochita zamanja izi zimawotcha mafuta ndikuwapanga bwino. Muyenera kuyimirira molunjika ndikugwira ma dumbbells m'mikhatho. Pindani mpaka zigongono, gwirani kenako mupumule. Bwerezani kachiwiri.
Zojambula Zimawonjezeka
Ngakhale mapewa anu amathandiza kutulutsa thupi lakumtunda ndikuwapanga. Kwa mikono yaying'ono ndi yamiyendo, muyeneranso kugwira ntchito pachifuwa ndi pamapewa. Yesani izi kuti muchepetse mafuta ndi mkono.
Triceps Kickback
Zochita zamanja izi zimagwirira ntchito mafuta omwe adasungidwa kumbuyo kwa mikono. Bendani patsogolo ndikupumitsa dzanja lanu lamanzere pampando. Gwirani cholumikizira kudzanja lamanja ndikuchikweza pamadigiri 90 pamakona anu. Kokani ma dumbbells chammbuyo ndi pansi.
Dumbbell Bent Potsutsana Ndi Ntchentche Zosintha
Ntchitoyi imalankhula mikono, mapewa ndi msana. Imani molunjika kapena kugona pa masewera olimbitsa thupi, ndikutambasula mapazi anu m'lifupi. Bwerani patsogolo kuti thupi lanu lifanane pansi. Gwirani maloboti mdzanja lililonse ndikufalitsa ngati mukuwuluka.
Kusuntha Plank
Ndi masewera olimbitsa thupi omwe amalimbitsa mikono ndikuchepetsa mafuta m'derali. Lowani pa thabwa ndikusuntha mikono yanu ndi thupi patsogolo.
Mzere Wowongoka
Zochita zamanja izi zimagwirira ntchito kumbuyo, mapewa ndi ma biceps. Imani molunjika ndikulinganiza thupi lanu pamapazi pang'ono pang'ono. Tsopano gwirani zotchinga dzanja lililonse ndikukweza mpaka phewa. Lembetsani ndi kubwereza kachiwiri.
Onetsani pachifuwa Pampira
Zochita zamanja izi zimayang'ana ma triceps, mapewa, chifuwa, minofu yapakatikati, ma glutes ndi miyendo. Bodza pa mpira maso akuyang'ana kukhoma ndipo thupi lanu lakumunsi limathandizidwa ndi miyendo pansi. Pa mlatho uwu, pindani magongolo anu, tengani zolemera pachifuwa chanu. Kokani molunjika ndikusangalala. Bwerezani kachiwiri.
