Nzira yekusimudza maoko ako kuti ukwire mudhudhudhu zvakanaka?

Chiitiko chakadaidzwa pombi yemaoko Inonyatsozivikanwa kune bikers. Kazhinji kazhinji inozviratidza pa kupora от mudhudhudhu muchirimo kana mushure menguva refu yekusaita basa. Zviri pamusoro kurwadziwa в ruoko nemaoko. Izvi zvinoita kuti zviome kuti zvigunwe zvifambe zvakanaka uye nokudaro zvinoburitsa mutasvi kunjodzi inogona kuitika. V misungo se chibvumiranokutenderera kwetsinga kunovhariswa, uye denderedzwa rakashata rinoitika apo tsandanyama iri kutaurwa inodzipwa nokuda kwekuungana kweropa.

Matanho mashoma akareruka anogona kukurumidza kubvisa marwadzo aya asingatsungiririki. Somuenzaniso, ne Hapana kudiwa kutungamira Nguva Yese Neye akatambanudza maoko, simudza mbariro uye chengetedza bhadha yakatwasuka sezvinobvira.

Ndeapi maitiro anofanirwa kudziviswa pakubata ruoko?

Izvo zvakakoshawo kune yakanaka yekutyaira kunyaradza kuve nechokwadi kuti misungo le ruoko... Zvikurukuru pamberi la kupora mudhudhudhu mushure mekupera nguva.

. bhasikoro kunyanya kunetseka pamusoro peizvi kudzidziswa kubva ruoko pavanenge vasinganyanyi kuita mabasa emawoko anoda maoko. Kazhinji yenguva, tinotarisa pakusimbisa armpits kana triceps. Asi nokuda kwehutano hwakanaka hwemhasuru muruwoko rwose, zvinodiwa kuti mudhudhudhu ufambe zvakanaka, zvakakosha misungo zvakare boka tsandanyama kubva biceps pamusoro pemaoko.

Ruoko rune tsandanyama runoreva kunyaradzwa zvakanyanya pakubata mudhudhudhu pamwe nekutyaira.

Maekisesaizi mashoma mashoma ekusimbisa maoko ako

Kuti uberekezve mitoro iyo maoko ari pamudhudhudhu anoiswa pasi, ndiko kuti, imwe immobility, zvinokwanisika kuramba uri mukumiswa kwenguva yakareba sezvinobvira. Barre gadzirisa.

Kuti tienzanise musculature yemaoko, tinogona kudzidzisa ne dumbbells, kushandura maoko. Iwe unogona kungoshandisa huremu hwemakirogiramu maviri kana bhodhoro hombe remvura. Iwe unogona zvakare kushandisa gymnastic elastic bhendi kuti uipfuudze kuseri kwemusana wako, uchitambanudza, uchikotamisa makumbo ako negokora rako kumuviri wako.

Pachigaro chiri pachena, vatasvi vechikadzi vanokwanisawo kuita push-ups nekuisa zvanza zvavo pamberi pechigaro nekukotamisa maoko avo vobva vaasundidzira kumusoro, vachidzvanya magokora avo pamuviri wavo.

Chimwe chiitwa chinonyanya kusvikika kupeta gokora nebhande relastic. Isu tinogara pasi, tambo bhandi re elastic pasi petsoka uye tinobata migumo yebhandi elastic, yakagara yasarudzwa pakureba, kuitira kuti ibudise mhirizhonga yakanaka.

Chero nzira yekuvaka muviri yaunosarudza, zvakakosha kuisa mweya wako zvakanaka. Ndichiri kukwira mudhudhudhu mweya zvakafanana chakakosha panguva imwechete sekuzorora, patinoziva kuti pombi yemaoko inonyanya kukonzerwa nekushayikwa kweokisijeni.