Kanjani ukwakha imisipha esifubeni dumbbells ne umphumela omkhulu kunayo yonke

Umbuzo uwukuthi ukuthi ukumpompa up imisipha pectoral dumbbells kunikwa ngokuvamile kakhulu eziningi abantu izinkundla ezikhethekile. Sethula amathiphu eziyisisekelo ukukusiza kakhulu ngempumelelo ukusiza abasubathi ukumpompa up imisipha yesifuba.

Enye yezindlela eziphumelela kakhulu zokwenza abantu ukumpompa le pectoral imisipha ukusetshenziswa dumbbells. Buciko ebhentshini cindezela nge dumbbells ebhentshini ukhululekile ngeke zithole imiphumela emihle, njengoba lokhu unikeza wonke umuntu inkululeko e ukunyakaza, okuvumela ukuba ugxile inqubo umzimba nokuheha imisipha encane ezibangela ukuzinza emkhayeni ukuthi kudingeka ukuthuthukisa isisindo isethi. Futhi, ukusetshenziswa dumbbells ungalungisa imisipha, uma kwesokunxele noma kwesokudla wabo akhishwa.

Isethi umzimba, okuyinto ulandisa indlela ekhiphela up imisipha pectoral dumbbells, Kufanele nifeze izikhathi 2 ngesonto. Ukusebenzisa eyokuqala enalokho kuthambekela zhimom dumbbell amanga, ebhentshini kufanele ibekwe i-engela 30-40 degrees. Isisindo dumbbell akhethiwe ngesisekelo ukuthi kufanele avuswe okungenani izikhathi ezingu-12. Okwenziwe 3 amasethi. Ngo indlela yokuqala, isidingo ukwenza izikhathi 6, izikhathi 8 lesibili kanti kowesithathu izikhathi 10. Khona-ke kumelwe enze indlela eyodwa ngaphezulu, okudinga umlingani umshwalense. It liyadingeka ukuze ngawakhamela out izikhathi 13. Uma konke kuhamba kahle, ngokuzayo udinga ukukhetha dumbbell ukuba 250 amagremu ngoyisiwula kusinda kunakho owedlule.

Ukusebenzisa yesibili, uchaza indlela yokwakha imisipha pectoral dumbbell dumbbell wiring wenziwa, futhi ebhentshini ezintweni ezingafanele. I-oda ngokubulawa iyafana kulowo odlule. Okokuqala wenziwa ezintathu zemisipha zishise, bese lokugcina amandla indlela naye enkampanini yomshuwalense.

Cindezela dumbbells elele ebhentshini iqonde kuyinto umsebenzi eziyisisekelo esisiza ekwakheni yemisipha amabele ezinkulu nempumuzo ukuhlukana ilungelo futhi ohlangothini lwesobunxele. Kanjani ukwakha imisipha esifubeni dumbbells ngale ndlela (ukusebenza inqubo umzimba):

- leli cala kumele igcinwe ngqo, futhi emuva okufanele kuqonde;

- siphakamise dumbbells ngenhla esifubeni;

- izandla ukudonsa ngangokunokwenzeka;

- isihlakala ukuhlala ziqondile;

- Yehlisa dumbbells ezingeni kwesifuba;

- waphinda nivuse dumbbells ne esiphezulu esisuka izandla.

Njengoba sifeza lesi kanye neminye imicikilisho kufanele siqaphele umoya njengoba ukubambezeleka yayo kanye nomoya ukusiza ekulinganiseni esifubeni nasesifubeni imisipha. Kubalulekile nokukhumbula ukuthi lapho ukuhogela imisipha eliletha ukuthula kuthiwa buthaka, ngakho ukwenza umoya ezidingekayo ngemva kwesikhathi olusindayo zokuzivocavoca.

Wabathanda indlela ekhiphela up the wangaphakathi imisipha pectoral, umsebenzi Kunconywa wiring dumbbells ibhola. Inqubo ye lokhu:

- ukuze kuthathwe ibhola isikhundla yayo yasekuqaleni (ukuyalala kuye, futhi imilenze yakhe izimisele emadolweni);

- izinyawo kumele ngokuqinile bezama ebusweni, kanye nesidingo ukugcina dumbbells ngenhla esifubeni ukuqondisa izandla;

- sengidonsa umoya, uyibambe. Alulaze dumbbells esandleni, ogcina lesifanele trajectory arc. Esikhathini isikhundla engezansi kufanele kwenziwe misa isikhashana esincane bese ubuyela dumbbells esimweni kokuqala endleleni efanayo;

- exhale.

Okwenza ukuba le ndaba, ungase unciphise ibanga phakathi kwezinyawo, ngaleyo ndlela nokufeza Ukungadli yakhoibrium yokuhlabelela esinzima ngokwengeziwe.

Kukhona futhi obonisa kulabo abafisa ukwazi ukuthi ekhiphela up the ephansi imisipha pectoral. Ukuze wenze lokhu, ungenza push-ups ibhola. Izandla ezibekwe phezu ibhola futhi izinyawo zakho zibekwe futhi ahlala phansi, ngesikhathi esifanayo umzimba udinga ukuhlala iqonde. Kuyadingeka ukuba afeze umoya kakhulu, ukubamba umoya wakho, agobe izindololwane, ukwehlisa umzimba ngesikhathi esifanayo uthinte ibhola esifubeni sakhe. Ngemva kwalokho, qondanisa izindololwane zakho kufanele kube ngaphandle nangaphakathi. Ukuze kwandiswe yinkimbinkimbi umsebenzi, ungehlisa ibanga phakathi kwezinyawo.