1. M’malo mwa kukanikiza pachifuwa, yesani kukankha
Makina osindikizira pachifuwa ndi abwino kugwiritsa ntchito minofu yanu ya pectoral - pokhapokha mutakhala ndi vuto la mapewa. M'malo mwake, yesetsani (kaya nthawi zonse kapena mawondo anu), zomwe zimalimbitsa minofu yokhazikika pamapewa ndikulola kuti mapewa anu aziyenda momasuka (zomwe sangathe kuziyika pa benchi). Njira yabwino yowonjezeramo kukankhira kwanu ndikumangirira pang'onopang'ono mphamvu. Lolani kuti minofu yanu izolowere kuyenda mpaka itayamba kumva bwino. Simufunikanso mphunzitsi wanu kapena masewera olimbitsa thupi kuti mukhale ochita masewera olimbitsa thupi. Zomwe mukufunikira ndi masitepe ndi mphindi zochepa tsiku lililonse. Nazi malangizo ena owonjezera mawonekedwe anu .
2. M'malo mwa makina osindikizira apamwamba, yesani kutsogolo
Kukankhira ma dumbbells pamutu pako kumapweteka. Kuti muchepetse mapewa anu popanda kupweteka, yesani kukweza kutsogolo. Imirirani molunjika ndi dumbbell m'dzanja lililonse, manja akuyang'ana pansi, ndipo pang'onopang'ono kwezani manja anu mpaka atakhala pamtunda wa madigiri 90 kuchokera mthupi lanu. Bwezerani kusuntha kuti mutsitse zolemera-pang'onopang'ono ndi molamulirika-kumalo oyambira; kubwereza kwa 12 reps.
3. M’malo mochita nkhonya, yesani kupalasa
Timakonda sesh yabwino ya nkhonya, koma kukhomerera mbali zosiyanasiyana, kuphatikiza kugunda kwa thumba, kumatha kupweteka. Kuti mumve zambiri za cardio yabwino pamapewa, dumphirani pamakina opalasa amkati. Mukamapalasa, mphamvu zanu zambiri zimachokera m'miyendo yanu, kotero kuti mapewa anu sagwira ntchito mopitirira muyeso koma amakhala otanganidwa. Yesani kusinthana mphindi imodzi yamakankhira mwamphamvu ndi mphindi imodzi yopumira (njira yabwino koma yocheperako) kwa mphindi 15.
4. M'malo mwa ma triceps bench dips, yesani ma triceps push-ups
Kuviika kwa benchi kumakukakamizani mapewa anu ndipo si njira yabwino mosasamala kanthu za kupweteka kwa mapewa. Kuti mukwaniritse bwino zanu triceps , yesani ma triceps push-ups. Lowani pamalo okhazikika (kachiwiri, nthawi zonse kapena kusinthidwa), koma sungani manja anu moyandikana pamene mukutsitsa chifuwa chanu pansi kuti manja anu ndi zigongono zikhale zotsekedwa m'mbali mwanu. Bwerezani kwa mphindi imodzi.
ZOKHUDZANA : Masewero 5 Omwe Ndi Oipa Kwa Inu
