Esifubeni umzimba

esifubeni umzimba kukhona oluhlobene kakhulu abesifazane. Yiqiniso, ngoba indawo cleavage idonse njalo ukunaka wale ndoda, futhi ngakho ngamunye ubulili fair amaphupho kule ndawo wayephelele. Wamabele ukuma kuxhomeke ezicini eziningi, kuhlanganise ubukhulu, isimo kanye isikhumba hlobo, ikakhulukazi ama-hormone. Konke lokhu luthathwe, ngakho musa Ngethemba isimangaliso - uma unyoko encane, esifubeni ezibalulwa kanjena ngokufanele, bese omunye, akufanele silindele ukuthi kuyanda yakho kungalindelekile lesithupha usayizi kwezinyanga ezimbalwa zokuvivinya umzimba njalo. esifubeni umzimba lisenze sikwazi ukuthuthukisa kanye nokuqinisa imisipha, kwenze Friend, kodwa hhayi kakhulu ngaphezulu.

Ikakhulukazi obala amandla adonsela phansi futhi buthakathaka isifuba ngemva kokubeletha nokondla ingane. Ukuze uqinise futhi ubuyisele ubungqabavu, kudingeka umsebenzi kule ndawo, futhi isikhumba umsoco.

Ngokuvamile, indlela engcono kakhulu ukubuyisela kanye nokuqinisa imisipha pectoral kuyinto ukugwedla noma ukubhukuda. Kodwa futhi umzimba ekhethekile phezu kwesifuba kahle abaqeqeshiwe kule ndawo yomzimba, kubalulekile kuphela ngiziphoqe ukuba benze umzamo sina wafinyelela umgomo walo -Extremely njalo ebaluleke futhi ufake umfutho owengeziwe ukuqeqeshwa. Khona-ke ngemva kwezinyanga ezimbalwa umphumela uyoba sijabulise nawe. Ngenxa yalokho imisebenzi, ngaphezu ekuthuthukiseni ithoni bese kuyaqina, futhi kwenzeka ukukhuphuka kancane webele.

Izivivinyo ukuze kwenziwe ngezinye izikhathi ezintathu ngesonto, eziqala ezinikezwa eziyishumi. Isibalo ezinikezwa isonto ngalinye kumele lenyuke, ngesikhathi uzivocavoca phezu ngesilinganiso. Izivivinyo ephumelela kunazo nge dumbbells enesisindo 1-1.5 kg. I ukwethula kini iqoqo umzimba for esifubeni:

1. Thola ngamadolo wakho, ngokubeka ngonyawo olulodwa phambili i-engela 90 degrees. Sitsheke umzimba wakho phambili ngaphandle ukubopha emuva yakho. Hands nge dumbbells goba esifubeni ngenhla kwamadolo, izindololwane uqalile. Hlambulula, kuse ecaleni kanye kuyehla kube isandla ibele. ukulandela okufanayo, ukushintsha umlenze asekelayo.

2. Isikhundla kokuqala kuyefana. Omunye isandla ngokuqiniseka ancike ethangeni. Indololwane Ngakolunye uhlangothi ne dumbbell ngangokunokwenzeka edonswa ngemuva, bamyisa ehlombe, bese ubuyela ukuqala isikhundla.

3. Imilenze ebanzi ahluke futhi izingalo welulela phambili, ukuma aqonde. Efingqa dumbbells nesifuba, zizama ukuhamba izindololwane umile ke futhi uyaziveza phambili.

4. Standing iqonde nge imilenze kancane bent, amvusele izandla zakho nge dumbbells ukuze izindololwane zakho ibheke ngangokunokwenzeka, njalo nje bazithola eduze izindlebe. Ngesikhathi esifanayo ayaduduleka izandla ezimbili futhi ngaphandle kokushintsha yokuma indololwane futhi, "iconsi" phansi.

5. Manje ulale emhlane wakho ukuguqa yakho kancane, ukhipha izandla zakho nge dumbbells. Kancane alulaze e esandleni, bephonsa nabo phansi, futhi kancane phakamisa njengoba Into esemqoka lapha - ukuze wenze yonke into kahle futhi ngaphandle jerks.

Kukhona futhi abonise for esifubeni, okuyinto eyenziwa ngaphandle dumbbells:

1. Sihlale khona esitulweni noma ebhentshini, emuva ngqo, ikhanda ephakanyiswe, izandla ibheke ngesikhathi izindololwane, ophakanyiswe ukuphakama emahlombe. Kancane abela izandla emuva, izama ukuxhuma izindwani futhi wafifiyela imisipha esifubeni.

2. Ebudeni ehlombe izingalo out ohlangothini futhi enze a motion isiyingi phambili futhi emuva - lokuqala ku circle encane, kancane kancane zandise ke.

3. Beka iminwe yakho esandleni ibele kuye. Phakamisani izandla zenu kuphakeme esiphezulu futhi kancane ephansi, ngokucindezela ukuba umzimba.

4. Indlela ephumelela kakhulu (ngakhoke inselele) usebenzisa i-oqeda amabele - push. Rest zandla ebhentshini noma phansi futhi kancane eguqa izingalo, uphakamise wehlise umzimba. Qinisekisa ukuthi umzimba nasemilenzeni zazihlale ngqo. Qala nge ezinikezwa ezimbalwa, kancane kancane zandise isibalo sabo.

Njengoba sifeza lesi eziyinkimbinkimbi njalo, uzothola enhle, esifubeni some, amehlo abo bonke abantu.