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Any physician, mzoefu wa mazoezi ya kubeba vitu vizito: msaada please

Discussion in 'JF Doctor' started by Remote, Oct 9, 2012.

  1. Remote

    Remote JF-Expert Member

    #1
    Oct 9, 2012
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    Mimi ni kijana wa miaka 23 nimevutiwa na kufanya mazoezi ya viungo almaarufu KUPIGA CHUMA na sana sana nimejikita katika kutanua kifua(chest exercises), na arm exercises kutengeneza bisect na tri-sect.

    Katika kufanya mazoezi yangu haya hakika nmeanza kuona mabadiliko kwa mwili wangu kujengeka.

    Tatizo linalonikumba ktk mazoezi:
    - nimeanza kusikia maumivu makali ya kichwa pindi nifanyapo zoezi la uzito nilalapo kwenye benchi(yaani zoezi la kifua)..,

    *naomba mnisadie tatizo hasa linalopelekea maumivu hayo ya kichwa ni nini hasa.
    *na ni njia gani/nifanyeje ili kuepuka maumivu hayo.

    :::::::nategemea msaada wenu:::::::
     
  2. m

    mtanzania07071989 Senior Member

    #2
    Oct 9, 2012
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    Jaribu kufanyia mazoezi sehemu ya wazi yenye hewa safi,isiwe ndani ya chumba.pia kunywa maji ya kutosha,epuka kula sembe ni takataka kula dona na matunda na mboga majani kwa wingi.
     
  3. Remote

    Remote JF-Expert Member

    #3
    Oct 9, 2012
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    asante
     
  4. Ndahani

    Ndahani JF-Expert Member

    #4
    Oct 9, 2012
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    Mazoezi yanakuwa mazuri kama unachanganya...ya mwili mzima.
     
  5. Remote

    Remote JF-Expert Member

    #5
    Oct 9, 2012
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    yap' pia huwa nafanya mazoezi ya kukimbia
     
  6. h

    hippocratessocrates JF-Expert Member

    #6
    Oct 9, 2012
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    Mkuu
    Moja ni Biceps na Triceps,

    Pili ni vizuri kufanya mazoezi hayo kwa idadi maalumu na kwa interval mfano unapolala katika benchi na kuamua mufanya zoezi la kifua ukiwa na lengo la mfano mara 100,
    hupaswi kunyanyua zote kwa awamu moja HATA KAMA UNA UWEZO HUO.

    Kuna aina ya misuli(muscle) mwilini nikiwa na maana ya Type I na Type Ii(a and b), kuna ambayo huweza kustahimili kazi kubwa kwa muda mfupi na vice versa..Hivyo basiiwapo una lengo la kubeba mara 100(mfano) ni vizuri kubeba kwa awamu ya mara kumi kumi, yaani

    Unalala unanyanyua mara kumi(KISHA unapumzika kwa dk mbili au tatu) na. kisha unaendelea kwa mzunguko huo.


    Tatu, UZITO una maana sana..hii ni kwa sababu kwa mtu mwenye uzito wa kilogram 65(mfano) kutaka kubeba kilogram 45 au hamsini ni MATESO...Kwa kawaida mtu huanza kwa kubeba uzito mdogo na kuendelea kuongeza kadiri muda unavyokwenda.


    Ni vizuri kukumbuka Physical exercise should be CHALLENGING but NOT DIFFICULT...
    hii ikiwa na mana ya kuwa yasiwe mepesi saana ukapuuza lakini yasiwe magumu yakafanya ukachukia kufanya tena.
     
  7. Remote

    Remote JF-Expert Member

    #7
    Oct 9, 2012
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    asante kwa kunipa mwanga
     
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