Kanjani ukwakha esifubeni bese uyinika umumo omuhle. Izakhiwo kwabesifazane

I webele zesifazane yakhiwa fat and webele. Imisipha pectoral zijule kakhulu, kodwa, njengabantu, angaphansi ukulungiswa esebenzisa umzimba. Iningi labesifazane uyazibuza kanjani ukumpompa webele futhi ukuthi kungenzeka nhlobo. Ngokungangabazeki, ukwanda umthamo noma ushintsho yefomu kungenzeka. Ngokwesibonelo, ngosizo lokuhlinza, kodwa, okokuqala, kuyabiza kakhulu, kanti okwesibili esikhathini nokuvuselelwa, futhi ukusebenza ngokwalo ukuletha ubuhlungu obukhulu.

Ake sibheke indlela yokwakha amabele zabesifazane ekhaya. Ngokungangabazeki, ejimini futhi nomqeqeshi seluleko kuyosisiza sifinyelele imiphumela ngokushesha okungaka. Futhi uma ngasizathu simbe ayitholakali kuwe? Musa ukuphelelwa yithemba: usebenzisa izindlela ngakwesokunene, ungenza amabele ezinkulu, senza bebodwa.

Push-ups kukhona ephumelela kunazo umzimba zakudala ukuthi njalo iminyaka eminingi ezisetshenziswa amadoda nabesifazane kokubili ukuzivocavoca kanye ekhaya umzimba. Kuyinto lezi imithwalo amandla kunomthelela kwenaba kuzo zonke amaqembu imisipha pectoral. Isisetshenziswa zalezi umzimba kungaba ezahlukene. okufushane Classic libukeka kanje: ingalo, waphumula izandla phezu phansi, ibekwe kancane ebanzi kuka osemahlombe akho futhi izinyawo zakho zasondelana ngeminwe yakho ziphumule ngokumelene phansi. Ngakho, umzimba umugqa oqondile. Ngezinye izikhathi izandla pose ebanzi noma iyincane. imilenze A saqala sika ingagoba, uhlezi ngamadolo phansi. Ungase futhi ukuphumula ezandleni zakhe esitolo (usofa, iwindi sill). Ukugoba izindololwane zakho, yehlisa wena phansi ngangokunokwenzeka, bese ubuyela ukuqala isikhundla.

Kanjani ukwakha webele esebenzisa silinganiso? Ungasebenzisa dumbbells, izicubu izinsimbi noma amabhodlela ngisho plastic egcwele isihlabathi. Lezi umzimba zihlanganisa isakhiwo kanye ebhentshini cindezela nge dumbbells.

Wiring dumbbells lubaluleke kule eziyinkimbinkimbi. Nanguya izivivinyo phezulu kulabo abafuna ukwazi ukuthi ukuze kufuthwe esifubeni. Ukuze benze uhlelo lokusetshenziswa imisipha esifubeni kudingeka izinsimbi noma dumbbells kanye ebhentshini wena. Futhi fitball ukulingana kahle. Ukulala kwakhe emuva gobisa ku isandla nge esiya ngokuya siba sibi, bese kancane alulaze eya ohlangothini, kancane izimisele ngesikhathi izindololwane.

Dumbbell ebhentshini cindezela nakho kuyenziwa ebhentshini noma ngokusebenzisa fitball. Ukuze wenze lokhu, abalale emuva yakho, thatha ezandleni nekulinganiswa. Ukuqala isikhundla - izingalo welulela phezulu, izintende zibheke ngaphakathi. Ukugoba izindololwane zakho, yehlisa kubo phansi baze parallel phansi. Xwayani izindololwane: Kufanele yini kube ngezansi emalungeni ehlombe.

Ukwehluleka. Ukuze lesi sivivinyo kuzodinga eqinile njengoba lokhu kungaba ngasemaphethelweni ombhede noma etafuleni ikhofi. Ukuphendukela ebusweni emuva, ukuphumula ezandleni onqenqemeni, lemilenze ngqo ukunweba phambili. Bend izingalo ngesikhathi izindololwane, ukwehlisa umzimba phansi, bese qondanisa, ngivuka phezulu.

abesifazane abaningi bafuna ukwazi indlela ukumpompa webele ngaphandle umsebenzi oyisicefe. Ngo ezifana icala kuyoba icwecwe eliqophayo esisemqoka (static) umsebenzi. Bazokusiza ukwenza webele zazivuma kakhudlwana futhi iqine, futhi ngaleyo ndlela ngeke kwathela.

Isibonelo esihle umsebenzi static kuyinto "umthandazo". Ukuze bakhiphe ke bahlala esiyilweni noma babe, ukugcina emuva lakho eliphansi. Palm ukuxhuma phambi kwakhe sengathi bethandaza. Ecindezela izandla zakhe, izindololwane ukugcina dilution esiphezulu esandleni. Gcina imisipha yakho esishubile nje ungakwazi ke ukuphumula bese uphinda futhi.

Enye umsebenzi icwecwe eliqophayo eliqhubela udonga. Iba nobuso bakhe futhi beka izandla zakho zombili, bese uchofoza ku- odongeni, ukunwebeka kwemisipha izicubu esifubeni.

Ukuze sifinyelele Dynamics, kulolu hlelo udinga ukuba bahlanganyele ngosuku, kodwa ngendlela ehlelekile. Ngokuhamba kwesikhathi, ukwandisa Sisindvo semikhakha inani izindlela. Usebenzisa izinyanga ezimbalwa, ungakwazi sifinyelele imiphumela emihle kakhulu futhi ngeke ukwazi indlela ukumpompa webele amantombazane ekhaya, ngaphandle kokusebenzisa i ezibizayo umsebenzi imishini.