Indlela ukwandisa esifubeni ukuqinisa imisipha yesifuba?

Naphezu kweqiniso lokuthi iningi lamadoda ahole indlela yokuphila ngaphandle kokuzivivinya futhi musa ukuya ejimini, iningi labo abafuna emisipheni yazo wama phandle futhi esifubeni esenamandla futhi eziqinile. yokuphila yesimanje, lapho isikhathi ngokwaso incane kakhulu, abizele imigomo yayo, ngenxa ejimini akunakwenzeka njalo. Nokho, ungalilahli ithemba, ngoba ukuze silondoloze ngokwabo isesimeni esihle ngokomzimba esingayenza futhi okufanele siyenze ekhaya. Indlela ukwandisa esifubeni futhi yini umsebenzi ukwenza lokhu prodelyvat?

Okokuqala, kufanele uzijwayeze ezinye umzimba for imithetho esifubeni ungakwazi wengeze ngaphansi kuyo aliqinise esikhathini esifishane:

Rule 1 kufanele kuthuthukiswe schedule ukuqeqeshwa futhi wenze idayari ukuzithiba. Into esemqoka okufanele uyikhumbule ukuthi ukuqeqeshwa ehlelekile - isihluthulelo sempumelelo yakho

Rule 2: ebanzi kuheleza phambi kwakhe, kulapho abathintekayo imisipha yangaphandle kwesifuba

Rule 3. Ayanda izandla nezishiwo ngenhla kwekhanda lakho, uba nengxenye ethé xaxa esigabeni engenhla kwesifuba

Rule 4: Gcina umbhalo walokho umoya wakho. Khumbula, umoya - ne ukuphumula, ukuphefumula ngaphandle - lapho amandla umsebenzi.

Rule 5. Ake imisipha yakho ziphumule. Ekuqaleni ukuqeqeshwa okungcono angase asebenzelane ngosuku.

Manje kubalulekile ukuchaza kafushane isakhiwo ngokomzimba kwemisipha esifubeni komuntu, ngoba ngaphandle kolwazi wengxenye theory lomuntu kuyoba nzima ukwazi ukuthi uzodlala kanjani ukwandisa esifubeni lokho asebenzisa kukho ukusebenzisa le njongo. imisipha pectoral - enye yezindawo ezinkulu kakhulu emzimbeni womuntu, ngakho ekuqiniseni nokuthuthukiswa kumele usebenzise umzimba ezahlukene. Ngokuvamile, i-evamile kwangaphakathi imisipha esifubeni kabi athuthukile, bakha cwilisa elincane phakathi okubangela esifubeni. Lokhu kuvela ekutheni inhloso imisipha esifubeni zangaphandle baqeqeshiwe ngokuzenzakalelayo njengoba abathintekayo ekufezeni imisebenzi ehlukahlukene ngokomzimba. Yingakho zonke izicubu esifubeni kufanele afundiswe Ihlukaniswe.

Ngakho, lapha kukhona eyisisekelo umzimba for imisipha ubambo yezinyoni:

1. Push-ups ngendlela evamile. Ebeka izandla zakhe kancane ebanzi kuka ezingeni ehlombe, izinyawo ivaliwe, ukuphefumula izinze. It wenziwa ngendlela elandelayo: esibushelelezi ukwehlisa umzimba phansi, bese zenyuka ngokushesha wring izandla futhi iqonde. Kungcono ukuba baphathe izikhathi 18-20 zilandelana uma ungumuntu 3 amasethi.
2. Ungasebenzisa push-ups, lapho izinyawo ngaphezu kwekhanda ukwandisa esifubeni. Qualitatively ukwenza lokhu, uyokwazi ukuba ngokushesha ukumpompa kokubili imisipha esifubeni zangaphakathi nezangaphandle.
3. Deep push-ups izihlalo nge ngilulekela. Ukuze sikhule imisipha, udinga ukwenza umzimba ngilulekela. Siya indawo yokuqala, izandla nezinyawo phezu izihlalo, bese enze agqugquzele izikhathi 15, isiyaphuma ngokujulile umzimba wakhe wonke phansi.

Ngokwenza lokhu isethi lelula umzimba izinyanga 3, uyobe ngokushesha uzizwe izinguquko eziphawulekayo emzimbeni wakho. Ekuqaleni, imisipha ziqine futhi eqinile, bese ziqala ukukhula yabo kancane kancane. Ngakho, noma ubani ujwayelene imithetho eyisisekelo izivivinyo, sikwazi ukuphendula umbuzo kanjani ukwandisa esifubeni ekhaya.

Ekuphetheni, ukusho amazwi ambalwa mayelana nokudla ngendlela efanele, okuyinto ebaluleke kakhulu lapho uzotshala imisipha. Zama ukuqamba ekudleni kwakho ngendlela yokuthi inani elikhulu ukudla amaprotheni kanye izithelo izithelo e semenyu yakho. Ngaphezu kwalokho kufanele futhi udle iphalishi, ngoba carbohydrate kuyoba nethonya elihle emzimbeni wakho.

Ukwazi kanjani ukwandisa esifubeni, kwaba yilowo nalowo uzokwazi ukudonsa imisipha lakho nokuthuthukisa ukuma ngokomzimba zomzimba. Into ebaluleke kakhulu - ukuze bagcine ukutadisha ngendlela ehlelekile nokuya ukuhambisa kancane kancane emgomweni.