Nenguva isipi taura kuti hazvibviri kuwedzera chifuva nekubatsira kwekuita muviri, kana wakavimbiswa uye ukavimbiswa zvinhu zvakadai, ziva nemafungiro emhando dzechikadzi. Nebatsiro rwekudzidzira mazamu, unogona kuwedzera kuoma, kusimbisa, uye kunyatsooneka, kuratidza mazamu ako makuru. Asi hukuru hwebhosi kubva apa haungashanduki. Kuti tidzivise kurasa kusingadikanwi, hatizotanga ne chirongwa chekudzidzisa pachifukidzo, chinonzi neatomy.
Anatomy
Mazamu ako ndeokuti:
- zviduku uye huru pectoral muscle;
- intercostal muscle;
- adipose tissue;
- nharo kuguma nemidziyo yeropa;
- lobules of mammary glands
Kakawanda, chifuva chikafu chakakora, zvinoreva kuti haigoni kuputirwa. Iwe unogona chete kupomha mishonga painobatanidzwa (duku, huru, intercostal). Nokudaro, "kukwevera".
Kudzidzira
Muchifuva chekudzidziswa kwevakadzi, isu tichashandisa pectoral misumbu nemasumbu emaoko, tinoda mapaundi ebheti uye fitball .
- Nzvimbo yekutanga iri kugara pabhola, dumbbells mumaoko. Tinozorora pazvikwata munzvimbo inonzi subcostal, simudzai maoko edu nezvinyunyuta kumapfudzi, maoko akawedzerwa kumeso - 8-16 kudzokorora.
- Kukwidza kwezvinyunyuta tinowedzera kufamba kwemakumbo nemakumbo edu - tinogadzirisa gumbo rimwe kune rimwe rinosimudza.
- Nzvimbo yekutanga - maoko nemaoko emumuno muhudyu. Tinovamutsira nenzira mbiri: 1 - kune nzvimbo yefudzi, 2 - tambanudza maoko pamusoro pemusoro. Uyewo mune nzira mbiri uye siya - 8-16 dzimwe nguva.
- Isu tinovhara maoko muchipfuva, tizarura maoko edu kune rumwe rutivi. Itai kuti kubudiswa kwemaoko kuve nerutsoka rwakasununguka kumativi - 8-16 nguva.
- Tinotanga rhythmic kusimudzira zvinyunyuta - kusimudza ruoko rumwe kune nzvimbo yefudzi, kufanana kururamisa mutsara unokwana - 8-16 nguva.
- Tinosimudza dumbbells tichidzikatira kusvika kumusoro wemusoro uye kuita rhythmic kuvhura kwemaoko nemakumbo kune rumwe rutivi - 8-16 nguva.
- Tinodzokorora chidzidzo 2.
- Tinodzokorora chidzidzo chechitatu.
- Maoko ane dumbbells akasimudzirwa kusvika kumativi embabvu apakati, chitubu pabhola, zvichida kururamisa gumbo rimwe.
- Isu tinoita matanho mana mberi, pamusi wechina tinosimudza gumbo rimwe uye neruoko rwakatarisana tinorova dumbbell. Ipapo tinodzoka, tichiita nhanho ina kumashure.
- Tinodzokorora chiito che 9.
- Tinodzokorora chiito chegumi.
- Tinotanga kuita rhythmic jumps pabhora, tichizarura makumbo mune imwe nzira kana imwe.
- Simudza maoko akajeka pamusoro pemusoro, tinovaderedza kusvika kumativi emapfudzi ndokudzokera kunzvimbo yekutanga.
- Nzvimbo yekutanga, seyedzidziso yekare, maoko kusvika kune rumwe rutivi rwechimiro chakakombama.
Zvinopfuura zvakakwana kuti zviite 2-3 mabasa okuita mazamu kwevhiki. Uyewo batsira kuona zviri nani kuvandudza chimiro uye kuwanda kwechifukidzo chechipfuva shure. Kuita zvakanaka kunoita kuti mazamu ako aoneke.