Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva NezvekuzivisaJust In
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Kana isu tichirovedza muviri, isu tinonyanya kutarisa padumbu, makumbo uye kumusoro muviri. Kazhinji tinowanzo tarisa maoko anotaridzika kurema kupfuura zvaitarisirwa. Kunyanya kana zviri zvevakadzi, mafuta madhizaiti akaiswa zvakanyanya pamaoko. Saka, iwe unofanirwa kutarisisa pamaoko ako zvakare panguva yekurovedza muviri. Kune chaiwo maitiro ekudzora mafuta kubva pamaoko.
Dzimwe nguva, kunyangwe mushure mekuita kunetsa kurovedza muviri, iwe unokundikana kuwana iwo matoni uye akapfava maoko. Mafuta anoiswa mumaoko anogona kuita kuti iratidzike kunge inorema uye pulpy. Nekudaro, pane nzira shoma idzo dzaunogona kutaurisa maoko ako uuye nadzo muchimiro chakakodzera.
Kuti udzivise maoko anorema uye anobhowa, unofanirwa kutarisa panzvimbo uye kurovedza muviri kuti upise mafuta anoiswa mumaoko. Mafuta emaoko anogona kungodzikiswa kuburikidza nekubatanidzwa kwekurovedza muviri uye kudya kwakakodzera. Iko kusanganiswa kwe cardio uye yekudzivirira kudzidziswa kwakanakira kudzikisa mafuta emaoko. Saka heano mamwe emawoko akanakisa ekurovedza muviri kuyedza kana iwe uchida kudzora mafuta emaoko uye kuataurisa.
10 Exercises Kudzikisira Ruoko Mafuta:
Push Ups
Ichi ndicho chimwe chezviitwa zvakanakisa izvo zvisingangotarise chete pamaoko ako, asiwo nemuviri wepamusoro. Kuvhara kubata kusundira kumusoro kunoshanda pamapfudzi, maoko uye chipfuva.
Triceps Dips
Icho chiitiko chinoshanda kwazvo che ruoko chinonzwika kumashure kwemaoko ako. Isa chigaro kumashure uye wakotama (90 degrees angle pamaoko ako) uchizendama maoko ako padivi pechigaro chekutsigira. Ukakotama pasi pasi makumbo anenge akatwasuka. Dhonza kumusoro uye pasi senge kusundidzira kumusoro. Chiitwa ichi chinoshanda pamhasuru dzeruoko dzinozotambanuka nekuda kwekudhonza.
Triceps Dhinda
Mira yakatwasuka uye ubate zvidhoma pamaoko ese. Iye zvino simudza maoko anenge 3 kusvika ku5 lbs pamusoro pemusoro wako uye woakotamisa kumashure kuitira kuti apere mushure memusoro wako. Zvishoma nezvishoma dzokera panzvimbo yakajairwa mushure memasekonzi gumi wozvidzokorora kagumi.
Biceps Curls
Ichi ruoko rwechioko chinopisa mafuta anoiswa uye anoaumba iwo zvinobudirira. Iwe unofanirwa kumira wakamira uye wakabata zvimisikidzo mumichindwe. Vakotamise kusvikira kumagokora, bata ugozorora. Dzokorora zvakare.
Diagonal Inomuka
Kunyangwe mapendekete ako anobatsira kuburitsa iyo yepamusoro muviri uye kuumbwa kwavo. Kune mawoko madete uye ane toni, iwe unodawo kushanda pachipfuva nemapfudzi. Edza ichi chiitwa kudzikisira ruoko nepafudzi mafuta.
Triceps Kickback
Ichi chiitwa chemaoko chinoshanda pane mafuta akachengeterwa akaunganidzwa kumashure kwemaoko. Bhendi kumberi uye zorora ruoko rwako rweruboshwe pachigaro. Bata dumbbell kuruoko rwerudyi uye uisimudze pamadhigirii makumi mapfumbamwe pamakona ako. Dhonza mabhero ekudzosera kumashure kumusoro uye pasi.
Dumbbell Bent Pamusoro Reverse Flys
Ichi chiitwa tones maoko ako, mapendekete uye musana. Mira wakananga kana kureva nhema pajimu bhora, uye wotambanudza tsoka dzako pahupamhi hwepfudzi. Bhendi kumberi uchigadzira torso yako ingango fanika nepasi. Bata dumbbells mune yega ruoko uye uzviparadzire kure kure sekunge iwe uri kubhururuka.
Kufamba Plank
Icho chiitiko chakareruka chinotaridza maoko uye chinoderedza mafuta kubva mudunhu. Pinda munzvimbo yeplank uye fambisa maoko ako pamwe nemuviri kumberi imwe neumwe.
Akarurama Row
Ichi chioko chekuvhiya chinoshanda pamusoro wepamusoro kumashure, mapendekete uye biceps. Mira wakananga uye dzikamisa huremu hwemuviri wako netsoka padiki padiki kupatsanurwa. Ikozvino bata bata zvimunzwa paruoko rumwe nerumwe uye uuye nazvo kumusoro kusvika padanho repafudzi. Dzikisa uye dzokorora zvakare.
Chest Press Pabhora
Ruoko urwu rwekudzidzira runotarisa kumatiki, mapendekete, chifuva, mhasuru, glutes nemakumbo. Nhema pabhora nemeso akatarisa kumadziro uye muviri wako wezasi unotsigirwa nemakumbo pasi. Panzvimbo ino yezambuko, bhendesa magokora ako, kuunza masimbi kuchifuva chako. Dhonza iyo yakatwasuka uye uzorore. Dzokorora zvakare.
