Indlela yokukrazula imisipha ye-pectoral inyanga

Masicinge, nokuba kunokwenzeka ukwandisa isifuba ngokuzilolonga umzimba? Izibeleko azibandakanyi izisipha, kodwa zi-tdifo ze-adipose. Njengomthetho, abasetyhini, abachaphazelekayo kwimidlalo, ukufaneleka, ukwakha umzimba, babe nesifuba esincinci. Emva koko, amanqatha avela ekuqeqesheni kakhulu "ahlaselwa". Ngoko ke, amabele awanako ukunyuka ukusuka kwimisebenzi.

Nangona kunjalo, emandleni akho ukuphakamisa amabele akho, wenze ukuba zibonwe zikhudlwana, zinike ifomu elikhangayo. Ukwenza oku, kufuneka uqinise ama-pectoral. Ukwandisa ithoni ye-muscle ingaba ngamaqhinga okungazithobeliyo nawuphi na umfazi onokuyenza rhoqo ekhaya.

Indlela yokumisa imisipha yepectoral yowesifazane

№1. Yima ngaseludeni okanye uhlale esihlalweni esilungele ngqo. Utshini lwalufuneka luxineke kwi-flat surface, ngaphandle koko izisipha zangasemva, kunokuba isifuba, ziya kusebenza. Xhuma iintende phambi kwesifuba. Nadablivaytena iintendelezo ngeendlela ezinamandla kangangokuba izihlunu ze-pectoral zinomdla. Bala ukuya kwi-10 uze ususe isandla sakho kancane. Phinda uphakamise izandla zakho uze ubale ukuya ku-10ti. Ndiphinde kwakhona - ngelixa unesandla esaneleyo. Emva koko, phucula iintende, gubungula izandla kunye namaxesha angaphezu kwesi-2, phinda usebenze.

№2. Yima emnyango, uhlala ejamb ngezandla zakho. Nadavlivaytena i-1minutu. Emva koko ugobe kancane ekuvuleni, ukuze umthwalo kwi-pectorals ukwandise uze ucinezele umzuzu omnye.

№3. Yenza umsebenzi ofanayo kunye nodonga. Zama ukusasaza udonga. Musa ukugoba kakhulu, ngaphandle koko umthwalo ophezulu uza kuba ngasemva, kungekhona izihlunu zesifuba. Kukho iindlela ezaneleyo ezintathu, nganye ngemizuzu emibini.

№4. Beka phantsi, ubeke izibhambathiso ezandleni zakho. Phakamisa iikhephe ngexesha elinye kunye nezandla zombini, ngokuthe ngqo phezulu, ngelixa ucaza isifuba. Gcina ixesha elifutshane uze unciphise. Ubunzima bee-bumbbells kufuneka kukhethwe ngendlela enokuthi i-presses yesibhozo yesibhozo inikwe ubunzima. Gxila kwiindlela ezintathu ukuya kwezihlandlo ezisibhozo.

№5. Thatha iidumbulu kwizandla zombini uze ume ngokuthe tye. Kancinci, ukusuka emlonyeni, ngokuthe ngcembe, ngeengalo ezigqityiweyo, uphakamisa izibhambathiso kwisikhokelo esiphakamileyo-esifubeni esifubeni. Yenza isisindo kwaye uhlawule. Isandla sokunene - ngakwesobunxele, ngokunene, kwesokunxele. Yenza iiseti ezi-3 zeziphindwe ezintandathu.

№6. Hlala nomqolo wakho ngqo ngqo kwisihlalo. Ezandleni zabo - ezingaguqukiyo. Zigcine phambi kwesifuba sakho. Iimbobo zokugoba, cindezela kuzo macala. Izihlandlo ezisibhozo, galela iingalo kunye neziqhwala: ungagqithisi izibonda zakho emacaleni! Kwindlela elandelayo, pha kamisa izandla kunye ne-dumbbells, "ukukrazula" iinduli ezivela kwi-trunk-iingalo kufuneka ziboshwe kwi-elbow kwindawo efanelekileyo. Izindlela ezimbini zezandla zomtshato zeshumi-12. Ukuzivocavoca kunceda ukunweba izihlunu nokunika isifuba isimo esihle kakhulu.


№7. Ukunyuka kwamanzi ukusuka kwisantya - okulula kakhulu, ngelixa uqeqesho olusebenzayo lwebele lokunyusa. Imeko ebalulekileyo - amaninzi atshabayo akwanele. Izinga elifanelekileyo li-20-push-ups nganye. Ukuba isibini sokuqala samashumi angamashumi amabini-i-push-ups isiphumo esingenakwenzeka, ungayishiyi lo msebenzi. Yenza ubuncinane i-push-up nganye kwindlela, kodwa ngaloo mini kukho i-push-ups engama-20.

№8. Buyela esihlalweni uze ufake izandla kuyo. Khupha imilenze yakho phambili kwi-angle ye-35-45 degrees. Yenza kule nkqubo ye-push-ups: iindlela ezintathu ezisi-7-8.

№9. Ekupheleni kokuzivocavoca, qiniseka ukuba ulula ukuze udakalise imisipha. Kuwusizo nje ukuphumla eludongeni kunye nezandla uze ume imizuzu emibini. Okanye umele uzinze kunye nezindlebe ezandleni ezisezantsi.

Ezi zenzo ezilula, emva kwenyanga yokuzivocavoca rhoqo, ziya kunika isifuba sakho esongezelelweyo ngokuqinisa isakhelo se-muscular esithwala amabele kuwo onke macala. Emva kwenyanga yokufunda, akukho mdlalo ukulahla. Isiphumo kufuneka sigxilwe ngokusisigxina, kwaye kungcono ukwenza oku kwenzeni yokuzivocavoca phantsi kolawulo lomqeqeshi oqeqeshiweyo.