Abesifazane - umzimba ukwandisa imisipha pectoral

Yini intombazane ongafuni ukuba amabele ephelele? Finyelela esezingeni ubuhle besifazane kungasiza umzimba ezikhethekile ukwandisa imisipha pectoral. I enhle ezazifunwa wonke amantombazane - amabele omangalisayo sowesifazane izofinyeleleka okuningi uma futha imisipha, okuyizinto ngesisekelo esifubeni amahle lona umumo omuhle.

Amantombazane amaningi ufuna ukwandisa ubungako amabele abo, kodwa iningi labo abazi indlela yokukwenza. Yiqiniso, sibonga ukuhlinzwa kokulungisa ukubukeka yikuphi okubonakala amaphutha ngaso linye akuyona inkinga, futhi manje kungenzeka isikhunta lomzimba wakhe yini. Umphumela efanayo ingatholakala nge Ukuvivinya for amabele amahle. Manje une kuphela bathola imfihlo - indlela ekhiphela up imisipha pectoral.

Lokhu iqoqo umzimba ihlose bahlanganyele imisipha yesifuba. Uma uchitha isikhathi esiningi zifaka emsebenzini wabo imisipha pectoral luyoqina ngenxa uthola ngokudayisa oyindilinga xaxa futhi nokunwebeka. Ungakhohlwa ukuthi ngaphambi noma yimuphi umsebenzi ngokomzimba liyadingeka ukwenza gaphambi bese udlulela izivivinyo. Lezi umzimba ukwandisa imisipha pectoral kufanele sigcwaliswe ezimbili - katsatfu ngeliviki.

Pump up imisipha ubambo yezinyoni basebentise tindlela letilula, isivivinyo esilandelayo ezingabizi:

1. push-ups. Lo msebenzi wenziwa ekuqaleni kokusebenza kwe-eziyinkimbinkimbi. Ukuze nokuqaliswa kwalo uzodinga abalale isisu sakhe, izandla Ncika phansi, imilenze ndawonye ukwenza. Ukwenza push-ups mayelana 15-20 izikhathi. Lokhu kusemqoka futhi ikhuthaza oluqinisayo ephumelelayo imisipha esifubeni.

2. Ukuzivocavoca ukwandisa imisipha pectoral ngesitulo wenza ngokushesha ngemva kwalowo odlule. Ukuzivocavoca kwenziwa izikhathi eziyisithupha amasethi amathathu. Ukuze wenze umsebenzi udinga ukuncika ngokumelene ngemuva kwesitulo emuva ngenkathi ngilulekela imilenze yakhe i-engela degrees amane nanhlanu. Khona-ke kancane uphonsa esifubeni phansi ifike isikhundla sokuqala. Ngosizo esihlalweni zingenziwa emithambekeni: esihlalweni esinjengesihlalo - emuva ngqo, izandla ezinkalweni futhi fixed bophezela esifubeni esonta bacondze etindzaweni letehlukene. Lo msebenzi wenziwa izikhathi 15 e amasethi amathathu.

3. Dumbbell. Bonisa ukwandisa imisipha pectoral nge dumbbells kukhona ngempumelelo kakhulu. Thatha ezandleni dumbbells (ukuqala Ungeqisi it ne isisindo) futhi enze izandla iminyakazo ezinkulu. Imiphumela emihle kusiza sifinyelele dumbbell ebhentshini cindezela ngedwa, okuyinto abalale phansi emhlane wakho usehlise - nivuse dumbbells phambi kwakho. Yenza lesi sivivinyo amahlandla ayisishiyagalombili amasethi amathathu. Libuye umzimba ngempumelelo kakhulu nge dumbbells, okuyinto eyenziwa esitulweni: ngiphakamisa dumbbell, uyaziveza phambi lizalele kubo bacondze etindzaweni letehlukene, ngangokunokwenzeka. Futhi senza lesi sivivinyo endaweni amasede amabili nambili ngalinye.

4. Qeda iqoqo umzimba emdulini. Ukuvuka eduze odongeni, yayicindezele emuva kwakhe, ivaliwe ngomfutho omkhulu esandleni ibele, futhi ngesikhathi esifanayo ngangokunokwenzeka zingaphazamisi imisipha esifubeni. Bala uze ufike eshumini, siyeke. Lokhu kwenziwa uma nje musa ayeke ukuzizwa imisipha esifubeni.

Lesi sihloko libala eziyisisekelo, ukuzivocavoca eziyisisekelo ukwandisa imisipha pectoral, ozokusiza ukudala esifubeni enhle. Uma une ngemva kokwenza lokhu siqala eziyinkimbinkimbi ukuze Ache umzimba okuncane, lokhu kusho ukuthi ukwenza ukuzivocavoca nethonya elihle imisipha yakho. Nokho, amakilasi kufanele kuqale imithwalo amancane, njengoba esimweni sethu, umphumela kubalulekile, hhayi inombolo, futhi wenze-breaking umthwalo akazange kuphela ngalutho, bamane ubuhlungu. Bonisa kuyenziwa ngaphandle ukunyakaza ngokushesha ngokushelela. Ungakhohlwa ukuthi imisipha ukukhula kudinga isikhathi esithile futhi ungajahi izinto. Ngithemba kulesi sihloko ngeke baqoqe wusizo yazo mayelana nendlela ekhiphela up imisipha pectoral, kodwa sicela ungakhohlwa: kuzuzwe umphumela omuhle kungenzeka kuphela ngokusebenzisa Amazing eside ukuthi ukusebenzisa ngokuqinile ngezinsuku ezithile. Lapho bonke mibandela engenhla ngokuhamba kwesikhathi esifubeni qinisa futhi babe bahle kakhulu.