Yintoni intombazana ephupha ngayo ngesinqe esihle kunye nokuphanga okuqinileyo? Hayi, kungekhona ngesikhulu kwiFerrari. Ngamnye wethu ubuncinane wecinga ngendlela yokwandisa isifuba ekhaya. Ukulahlekelwa isisindo kunye nemidlalo kaninzi akakwazi ukuziqhayisa ngokugqitha ngaphezu kobukhulu be-1-1.5, ngamanye amaxesha "ngenye" esikhundleni se "noice" yomnqweno. Kukho indlela yokuphuma-uqeqesho olukhethekileyo esifubeni!
Ndiyakwandisa amabele ami ekhaya? Ngokumalunga ne-anatomy yebele
Ngaphambi kokuba uqale, kufuneka uqaphele ngokucacileyo ukuba inxalenye yesifuba ayiyi kukhula. Ukususela ekuqeqeshweni, i-tone ye-muscle ye-pectoral iya kwanda, incinane iya kuhanjiswa ngobubanzi, umthamo webele uya kubonakala, kodwa awuyi kukwazi ukufumana umtsalane nje emva kokuhlinzwa kweplastiki, kodwa kunjalo.
Ukuqwalasela isakhiwo sebele. Yintoni elele kwibhokhwe, le yinyama enamafutha okwenene nama-lobules, apho ngexesha lokubunjwa ubisi. Ngoku bahlala "kwindawo yokulala" kwaye musa ukunika nayiphi na ivolumu. Omnye u-2-3 ubukhulu bukhula xa ekhula, kunye nomntu wonke ubomi bakhe "yi-noice". Le nto iyimpawu yodwa, ingaba amaninzi omzimba uya kufuna ukufaka sakho esifubeni.
Ngoku jonga ngokucophelela kwi-layer ye-muscular pink, ephantsi kweethambo eziluhlaza-phezu kwayo siya kusebenza. Ubomi obuqhelekileyo, izidumbu ze-pectoral zikhona, asizibandakanyi ekuphuhlisweni kwazo nangayiphi indlela. Ngenxa yalesi sizathu, amabele amakhulu ahla ngaphambi kokusondeza umntwana, kwaye incinci ibonakala ilukhuni. Umsebenzi wethu ukulungisa iphutha kunye nokwandisa amabele kunye nokuqeqeshwa kwekhaya.
Umfanekiso ongaphantsi ubonisa ngokucacileyo indlela iimplantshi ezikhuliswa ngayo ibele, apho ukuma kufakwa khona kwaye njani. Kwaye ungathanda ukubethelwa kwe-gel kumgca phakathi kwemisipha kunye nee-lobules? Uninzi oogqirha bayavuma loo nkqubo kuphela kwimiqondiso, umzekelo, ngesifo somhlaza wesifuba, ukutshitshiswa. Eminye imele ikhulise ibele ngaphandle kwama-creams kwaye umsebenzi unokuba ekhaya.
Indlela yokwandisa amabele ekhaya? Ukusebenza okusebenzayo
Ngaphambi kokuqeqesha, qiniseka ukufudumala: uhamba phambi kwesifuba, ukuhamba kweesetyhula, izandla, amahlombe. Ukubeka izandla kwicala nangasemva kwentloko yakho, ukutshintsha isikhundla sezandla zakho phezulu nakwinqanaba. Ngokubanzi, siphinda ikhosi yesikolo kunye nokufudumala kwabafundi kwizifundo zempilo. Kwaye emva kokufudumala ibhinqa lephepha, siqala ukuqeqesha. Awufuni ukuphula izihlunu zakho okanye ukuhambisa ihlombe lakho?
Indlela yokwandisa ukusetyenziswa kwesifuba nesisindo sayo
Izixhobo zemidlalo azifumaneki. Musa ukuxhalaba, sithatha imisebenzi emihle ngaphandle kwee-dumbbells!
Ukunyuka kwamanzi ukusuka phantsi kunye namadolo ngezandla ezahlukeneyo
Kuninzi kakhulu, amantombazana amaninzi ayakuyekanga ukunyusa, ngokubhekisela kwizandla ezibuthathaka. Ngoko yintoni ingxaki? Gxotha abapristi abanobuqili kwaye uqale ukugqiba umzimba. Uhlolwe: fundisa ukusuka kwi-zero ukuya kuma-12-15 ngeveki-ngokwenene!
Ukuqhutyelwa kwe-classic setting of hands
Indlela elula yokwandisa amabele akho ekhaya. Umthwalo omkhulu kwiimisipha ze-pectoral + ezifanayo zokupompa i-triceps kunye ne-deltoid muscle.
Ukutshintshela ngeendlela ezininzi zezandla
Le ndlela ilula ngaphezu kweyokugqibela ngokunciphisa umsebenzi weqela le-deltoid kunye nokwandisa umthwalo kwisigxobo sesifuba. Ukubekwa kwezandla ezibanzi kwenzelwe ukupompa okunamandla kwemisipha ye-pectoral. Ungaphuthelwa ithuba lokuba nomzimba othakazelisayo!
Push ups from the hill
Simele i-push-up kuphela yinkcenkceshe kakhulu kwaye iyasebenza kakhulu kwimisipha ye-pectoral. Ukwenza iisethi ezili-3 ngamaxesha angama-15 ngosuku, iphupha lakho le-busting luxuma liza kuzaliseka ngenyanga!
Anikholwa ukuba ibhokhwe iya kuthatha isimo esihle? Jonga lo mfanekiso. Le ntombazana yayisebenza yodwa kwiinyanga ezintathu kuphela. Qaphela: ngaphambi kokulahlekelwa isisindo, i-bodice ifana neendlebe ze-spaniel, ngoku ziyi-apula e-elastic.
Ukuzivocavoca ukukhula kwebele kunye ne-dumbbells, ividiyo
Ukuzivocavoca inombolo 1 "Pullover"
Ubuchule obuchanekileyo bokuphunyezwa buyenzisa ukusetyenziswa kwemisipha emikhulu neyincinci. Ngokucacileyo usebenze yonke into kwaye ukhangele iingcebiso zomqeqeshi kwividiyo.
Ukuzivocavoca # 2 Ukutshintsha kwezandla zilele kunye nezidumbulu
Hambisa iingalo zakho ngezandla zakho, uphephe esifubeni sakho. Iingqungquthela azifaki phantsi kwaye ungaqalanga kude, ngaphesheya kwentloko - ukuxhatshazwa ngokweqile kwegigaments of joint joint is worthless. Jonga ukuphefumla kwakho-ukukhupha xa utshintsha izandla kwiqondo eliphezulu.
Nceda nceda! Isakhiwo esichukumisayo sokutshintshwa kwesifuba esivela kuTanya Chabanets ekhaya kunye neendumbulu, iiplati ezilahlayo kunye nezigubhu zothuli. Uya kumangaliswa yintoni na ophumelelayo umqeqeshi womzimba owenziwe ngeendlela eziphuculweyo.
Ukwandisa isifuba: ithetha kwintengiso. Ngaba ukwenza iimveliso kunye noomatshini osebenzayo kwivenkile yeTV?
Ekusukeleni isifuba esihle, abafazi benza izenzo ezingenangqiqo, baphonsa imali eninzi kwaye balimaze impilo yabo. Ngaba kukho ithuluzi elifanayo lokukhula nokunyuka kwebele ngaphandle kokuhlinzwa kunye noqeqesho? Siza kuhlaziya iingcinga ezidumiweyo kwiintengiso kwi-intanethi nakwiivenkile ze-TV.
- Iimpawu zokuphakamisa isifuba samabhinqa - ubuxoki. Uhlobo luni lomxube awusebenzi, ayiyi kuba nayiphi na ifomu yokulungiswa. Umlinganiselo ophezulu uyisiphumo esiqhelekileyo sokuphakamisa, njengokuba ukhathele ukhilimu wombhikane.
- Iimfomati ezifubeni. Kuziphi iintombazana ezingahambiyo, kungekuphela ukuba zilahleke ubuvila bazo. I-Myostimulators yile mveliso ephezulu kwiintengiso. Enyanisweni, ezi zi-electrodes ezinexabiso elingaphantsi langoku. Zigqitha lonke isifuba, zikhupha kwiisifuba zesifuba, kodwa ukuphumelela kweziganeko ezinjalo ziso. Nangona i-voltage ibuthakathaka kakhulu, ayiyaziwa ukuba "i-simulator" ithinta njani iimpembelelo zombane yentliziyo. Ingozi yakho yempilo?
- Ibras ekhethekileyo yokulungiswa kwemilo - ukusuka kwinani lentengiso yokuthengisa. Ewe, inxalenye yengubo ingayandisa njani isifuba sakho? Ntombi, musa ukukhohliswa ngeentengiso eziphantsi!
- EasyCurves simulator. Uhlobo oluthile oluqeqesha isifuba. Ewe, umphumo wokuzivocavoca nge-Izi Cours, kodwa encinci. Yenza imizuzu engama-5 ngosuku kunye neziinkomfa kunye ne-dumbbells okanye ukuphuma ngaphandle kwaye uza kufumana iziphumo ezi-3 kangcono.
- Iipilisi, iifuni, izongezelelo zokukhula kwebele. Ezi ziindlela eziyingozi kakhulu kwimpilo yabasetyhini, isifo somhlaza webele! Ukulungiswa kwamangcamango kusekelwe kumahomoni, ngoko ke izicubu ezinobuncwane zikhula kwaye i-lobules ziyanda. Iipilisi zamanyathelo zenza umzimba "ucinge" ukuba ukhulelwe, ngokuphendula, isifuba sanda. Ewe, kwaye uphulaphule kuphela igama elithi "amahomoni" - awaziwa ukuba luhlobo luni lokungaphumeleli oluya kubangela ukuba abantu abancinci bahlasele.
Eli sesifuba sakhula "kwi-noch" ukuya "kubunye" ngenxa yemidlalo
Uqeqesho olusebenzayo yindlela kuphela yokunyusa amabele akho ekhaya ngeenzuzo zezempilo. Yenza iingxaki eziphindwe kathathu ngeveki, kwaye iinyanga ezimbalwa umqhubi uya kutshintsha ngokupheleleyo. Inhlanhla!