How kuwedzera kenza yemazamu kumba?

Mazuvano, vakadzi vakawanda vane hanya dambudziko iri, sezvo zamu augmentation uye achichipa wakanaka chimiro. Zvechokwadi, nhasi vakawanda vakava kuwanika zamu akawedzera uye uvandudze kuti chimiro chavo surgically. How kuwedzera kenza yemazamu kumba pasina pakuvhiya?

Pakarepo ndinofanira kutaura kuti hadzi chityu haisi mhasuru, asi kubva glandular uye mafuta rinenge saka kuchipomba kupinda horo ternazhernom hazviiti. Uyewo, havawani "akarurama" chete munzvimbo ino - saizi zamu zvichawedzera chete apo zvavo kufuta. Kudza chete pectoral tsandanyama, izvo zvinofanira kuva kuvhiringidzika nekenza yemazamu. Somugumisiro, kuvandudza matauriro uye kuwedzera pectoral tsandanyama, mammary mumasero pripodnimut kuva kwakavharwa nenyama, ichava curvy chimiro. Kana, mukuwedzera, kusimbisa musana tsandanyama, kuti mamiriro zvichanaka, uye chipfuva ichava yepamusoro uye zvinyanye kuonekwa nevamwe.

Pane inoshanda chaizvo kurovedza nokuda pectoral tsandanyama vakadzi kuti zvingaonekwa raiitwa pasina kusiya imba.

Chimwe chezvinhu rakakurumbira uye dzive nyore kupinda muviri zvinogona kudaidza kungosunda kupota. Zvinobudirira achapesana kupota kubva parusvingo uye pasi.

Kuti akasvina parusvingo zvinokosha amirisane chiso chake, maoko uye kuvimba kusunda kupota, achiita 10 repetitions mu nzira nhatu. Anofanira kuita muviri panguva anononoka chaizvo kumhanya.

Nokuti kusunda kupota unofanira kuisa maoko ako zvishoma vakwanise pamafudzi, zvishoma tsoka dzinoronga. Ko kusundira kupota 15 nguva iri nzira nhatu, nepakati. Chokutanga, kuita paanowanikwa zvose zvichava kwakaoma kana kunyange zvisingabviri, saka chero bedzi tsandanyama usaswedera kusimba, Zvinokurudzirwa kutanga ibvi kungosunda kupota.

Chimwe nyore muviri - amire pamadziro kana akagara pachigaro pamberi zamu kubatanidza muchanza. Press nezvanza imwe chete takmi nesimba kunzwa chipfuva tsandanyama uye chengeta napo. Zvadaro kusunungura uye kudzokorora kuzununguka. chipfuva tsandanyama panguva yechiitwa inofanira kuva zvashata.

Vomanikidza pamadziro ake akamiswa wako musana ngaatarire. Kuita maminitsi maviri mharidzo matatu. Edza kuwana chipfuva tsandanyama dzaibatanidzwa, asi kwete shure.

Kunyanya inobudirira nokuti kukura uye nokusimbaradza muchipfuva kurovedza pamwe dumbbells. How kuwedzera zamu kenza pamba dumbbells?

Chimwe chezvinhu zvinokosha muviri kuti tsandanyama boka ichi - pabhenji wokudhinda pamwe dumbbells. Avete pasi, maoko dumbbells ari mubhokisi, mawoko enyu vertically uye akakotamisa pasi, munomimina ake pectoral netsandanyama. Itai repetitions masere mharidzo matatu.

Migumisiro yakanaka inogona kubudirira tichibatsirwa maoko dilution pamwe dumbbells muruoko. Avete pamusoro chinjikira nemizariro, nezvombo gantelyaim akamutswa vertically kumusoro. Rutoto ruoko noruoko kuti ufanane pabhenji uye kudzokera kutanga chinzvimbo. Kuita 15 katatu mharidzo matatu. Nepakati.

Zvinobudirira muviri pamwe dumbbells ari nokugara chinzvimbo pachigaro. Gara uri cheya, shure yakananga, maoko hwakakungwa ari emaoko pamwe dumbbells chakatsindirwa zvakasimba kumativi ake. Emaoko hadzina vakarambana kubva mumativi, maoko yekumbotsveta napo. Kuita 10 nguva.

Vamire, dumbbells mumaoko aburukira pasi, zvishoma nezvishoma mawoko ako dumbbells kuti muchipfuva pamwero, achivasiya masekonzi mashoma panzvimbo ino. Zvadaro, chete zvishoma nezvishoma kudzikisa pasi. Ita 8 repetitions mu nzira nhatu.

Kana paiva mubvunzo sei kuwedzera kenza yemazamu kumba, unofanira kungwarira ichi nyore muviri: chengeta maminitsi mashoma ari ashaye maoko inorema Zviidzo, kurema kwayo kunofanira kupfuura avo uko zviitwa.

Very chinobatsira kusimbaradza mitambo zamu akadai nevolleyball, kushambira, Tennis.

Saka zvino imi vanoziva sei kuwedzera kenza yemazamu kumba? Kuti tiwane mugumisiro unofanira kuita zviitwa nguva dzose. Usatarisira kuti chityu richachinja zvakare nokukurumidza - zvichava kuva anoshivirira uye kushanda nesimba.