Ubuhle bobuhle obuhle bubizwa ngokuba yiimbongi ezininzi kunye nabaculi bezobudala kunye nabantu. Kwaye, ngexesha lethu, ukufunwa phakathi kwamadoda kusetyenziswa ngabafazi abanomlinganiselo obonakalayo webhasi yabo, okanye kunoko baya kuthetha okukuyo. 90-60-90, nantsi yena intombazana efanelekileyo. Kodwa abanye bethu abayiyo yonwabile nge 90 yethu ephezulu. "Ndinebhokisi encinane, ndingayilwela njani le nto?". Kukho umcimbi onzima kunye neengqungquthela kumantombazana anengqungquthela encinci yesifuba. Kakade ke, ngexesha lethu, naziphi na iimpazamo kunye nokungaphumeleli kunokucutswa ngoncedo lwe-plastic surgery. Apho uya kudibanisa into oyifunayo, kwaye ususwe. Kodwa kwimeko yethu, siya kuzama ukunqumla uncedo lwegulane lophando lweplastiki kunye nasekhaya ukuzisa iifomu zethu ukufezekisa. Ngoku ukuyicombulula le ngxaki kukho inamba enkulu yokuzilolonga okunzima kwaye unokwandisa umthamo wokuqhuma kwakho nangona iipentimitha ezimbalwa. Futhi ngokuzikhukhumeza uphefumle isifuba esipheleleyo, unqothule enye yezesondo ezinamandla. Kwaye ke, ukuqeqeshwa okuninzi kunabangela ukunyuka kwebele.
Ekuhambeni kokuqala nangokukhawuleza, ezi zivivinyo zenzelwe ukusebenza inkqubo ye-muscular yesifuba somfazi. Yintoni ekhokelela ekuqiniseni ezi zihlunu kwaye ngoko ke isiphetho sokuthi le nto yenza ukuba isikhukhula sethu sithande kakhulu kwaye sijikelezwe yimo yayo. Njengoko kwaziwa kwiibele zeesifuba, kunjalo akukho, isakhiwo sazo sisisigxina kuphela, ngoko akufanelekile ukupompoza ngeendlebe.
Ngoko ke makhe siye ngqo kwimisebenzi yokuzivocavoca ngokwabo. Kodwa kukufanelekile ukukhumbula ukuba ngaphambi kokuba kwenziwe nantoni na ukusebenza okufutshane ukukhanya okufunekayo. Olu luhlu lokuzilolonga alufanele lwenziwa rhoqo ngosuku, kodwa kathathu ngeveki.
1. Ukunyuka kumgangatho. Kwiindawo ezingezantsi, kufuneka ulale phantsi, izandla ezithandekayo malunga nomgangatho, imilenze kunye. Phinda udibanise amaxesha angama-15-20, ininzi yomthwalo isasazeka kwi-mass mass of the chest. Lo msebenzi usebenza ngokugqithiseleyo uqinisa imisipha yesigubungelo.
2. Ukuqeqesha ngesitulo. Kuyenziwe amaxesha angama-6 ngeendlela ezintathu. Udinga ukuncika umva wakho kwisitulo ngelixa ulula imilenze (kwi-angle ye-degrees 45), uze ugobise iingalo zakho kwaye uphucule ngokukhawuleza i-torso yakho bese uyiphakamisa.
3. Izitrasi kwiindlela ezahlukeneyo. Ukwenza oku, kuyimfuneko ukuhlala esihlalweni, kulungelelanise, ngokulinganayo, ukuhamba kwakho, ukunyathela iingalo zakho ezinqeni zakho kwaye ujikeleze ngokucacileyo i-trunk kwiindlela ezahlukeneyo. 3 iindlela ezili-15 nganye.
4. Ukuzilolonga kunye nezidumbulu. Apha kubalulekile ukuba uqaphele ukuba le yindlela yokusebenza yokunyuka kwebele. Umqolo kufuneka ulungele. Kwizandla udinga ukuthatha i-dumbbell (ubuninzi ukuya kwi-5 kg) kwaye ngokukhawuleza xa kunokwenzeka ukuqala ukuhamba ngokuhamba kwezi ngqungquthela. Apha ungaphinda udibanise umshicileli we-dumbbells evela kuwe. Zala phantsi phantsi ngomqolo wakho, uthathe izibhambathiso ezandleni zakho kwaye, udibanise zonke izihlunu zesifuba, ziphakamise zona uze uzibeke phantsi. Ezi zifundo ezimbini kufuneka zenziwe kwiiseti ezi-3 zezihlandlo ezi-8. Umsebenzo wesithathu kunye nama-dumbbells, esiwabonisa kulolu hlobo ngumsebenzi ojoliswe ekusweleni ezi ntlobo ezifanayo. Kuqhutywa izikhathi ezili-2 ngeendlela ezili-12. Isikhundla sokuqala - uhleli esihlalweni esinokuzimela, ezandleni, njengamaxesha adlulileyo, zonke iimbumbulu ezifanayo. Kumele uzalise iingalo zakho nomthwalo ngokukhawuleza kunokwenzeka kwiindlela ezahlukeneyo.
5. Phantse eludongeni. Isikhundla sokuqala - umele kufuphi nodongeni, ucinezele ngokubhekiselele kuyo emva kokuphela. Futhi ubala ukuya kwi-10, uvale ngamandla amakhulu kakhulu phambi kwesifuba, ukuxubusha izihlunu zesifuba. Lo msebenzi kufuneka uyenze de ube uqala ukuziva uvakalelwa imisipha yakho. Kwakhona, unako ukuma phambi kwodonga kunye neentendelezo kuwo, ukuqala, ukuxubha esifubeni, ukuxhomekeka phambili. Kule meko, kukho iindlela ezi-5 ezaneleyo.
6. Ukuhlala etafileni. Hlalani etafileni, nibeke izandla zenu izandla. Yaye yonke imizuzwana engu-10-15 ngoncedo lwesisu somfuba, yenze uxinzelelo ngokusebenzisa izandla kwitafile.
Ezi ziqheliselo ezisisiseko zokuphucula ngokuphumelelayo amabele. Kuyafaneleka ukuphawula oku, into ebaluleke kakhulu, ukuba xa ulandela ubunzima bezinto ezikhankanywe ngasentla, zivale iimfumba zakho ze-pectoral kwaye, njengokuba kunjalo, zenze i-tweak kwaye ithambe kancane kancane-oku kuthetha ukuba ukuzivocavoca kwaba nefuthe kubo. Ngendlela, qalisa, rhoqo, ngomthwalo omncinci kwimisipha, apha, njengemidlalo, umphumo ubalulekile, kungekhona ubuninzi. Ngoko ke, musa ukukhawuleza intonga ngokukhawuleza, ukuqhuba imisipha yakho ekhoneni. Ukwandisa umthwalo, kuphela ngokusekelwe kwinqanaba lokuguqulwa kwezihlunu ze-pectoral kule nto okanye okokusebenza. Yenza kuphela kakuhle ngaphandle kokuphazamiseka ngokukhawuleza kunye noshintsho.
Olu bunzima luyakunceda ukuba uphakamise ithoni lamabele akho kwaye uzuze ukunyuka kwawo okubonakalayo. Kodwa musa ukugijimela izinto, njengoko isakhiwo se-muscle asikhule ngokukhawuleza njengoko sifuna ukuba sibe. Yaye ukuba uhlala uhlala uziqhelisa ngokuzivocavoca umzimba, akukho nto enye, njengemvakalelo yokunyamezela kunye nokudinwa, awuyi kulinda. Imisipha, njengathi, emva komsebenzi onzima, sidinga i-breather. Emva koko, phakathi kweeklasi bayakwazi ukuqinisa nokukhula. Umthwalo umane ubatshengise kubo, ubonise kwaye usethe iiparitha eziyimfuneko yokukhula kwazo. Ngako oko, njengoko sithethe ngasentla, sebenzisa le nkxalabo yonke imihla, okanye ezimbini. Yakha nje phambi kweshedyuli ecacileyo yeveki uze ubhale iintsuku xa uza kuqala izifundo. Zama ukunamathela kweli lizayo. Kwaye, njengomvuzo, uya kuqonda ngelinye ilanga ukuba ubukhulu bebhodi yakho eqhelekileyo bube mncane kakhulu kuwe. Kwaye, uzibukela kwisibuko, uyamangaliswa ukuzibonga.
Funda kwakhona: oko kufuneka uyenze ukuze ukhule ibele