Women - imithambo ukwandisa imisipha pectoral

Yintoni intombazana asifuni ukuba amabele hetisekeke? Fikelela umgangatho ubuhle obhinqileyo kunokunceda umthambo ezikhethekileyo ukwandisa izihlunu pectoral. EyiNkosi wafuna ngawo onke amantombazana - amabele umfazi ebalaseleyo iya kuba lula kakhulu ukuba impompo up izihlunu, ezo isiseko esifubeni amahle ayinike ngokumila emnandi.

Amantombazana amaninzi ufuna ukunyusa ubungakanani amabele zabo, kodwa inkoliso yazo andazi ukuba yenziwa njani. Kakade ke, ngenxa uqhaqho zeplastiki naziphi na iziphene imbonakalo ayongxaki, kwaye ngoku kunokwenzeka ukulolonga umzimba wakhe, ngako konke. Isiphumo efanayo aokusetyenziswa kunye umthambo ngenxa yamabele ezintle. Ngoku kufuneka kuphela ukufumana imfihlelo - ukumpompa njani imisipha pectoral.

Le iseti loqheliso ijonge ukubandakanya izihlunu esifubeni. Ukuba rhoqo ziquka kumsebenzi wabo izihlunu pectoral iya komelezwa ngenxa ufumana umhlola ajikelezayo ngakumbi elastic. Musa ukulibala ukuba phambi kokuba kufuneka nawuphi na umsebenzi ngokwasemzimbeni ukwenza ezifudumeleyo-up uze ugqithele imithambo. Le mithambo ukwandisa izihlunu pectoral kufuneka ezimbini yenziwa - kathathu ngeveki.

Ukumpompa up izihlunu ubambo ebuhlanti ngokusebenzisa ezilula, umthambo olufikelelekayo ilandelayo:

1. push-ups. Lo msebenzi kwenziwa ekuqaleni wokuphunyezwa ezintsonkothileyo. Kuba ukuphunyezwa kwayo kuya kufuneka ukuba kulala esiswini sakhe, izandla etyebileyo phantsi, imilenze kunye ukwenza. Ukwenza push-ups amaxesha malunga 15-20. Le umthambo esisiseko kwaye ikhuthaza nokomelezwa ngempumelelo izihlunu esifubeni.

2. Sebenzisa ukwandisa izihlunu pectoral ngesitulo masenziwe kwangoko emva kokuba ezidlulileyo. Ukuzilolonga kwenziwa izihlandlo ezintandathu iiseti ezintathu. Ukuze wenze lo msebenzi kufuneka ndayame emva kwesitulo emva ngoxa ekusoluleni imilenze yakhe kwi-engile degrees amane anesihlanu. Ke kancinane uyiwise umntla phantsi aze avuke ukuya kwindawo yokuqala. Ngoncedo esitulweni nazo zenziwe kumathambeka: hlala esitulweni - emva ngqo, izandla ezinqeni, wayifaka benze ilenze umntla kumacala ahlukeneyo. Lo msebenzi wenziwa amaxesha 15 iiseti ezintathu.

3. Dumbbell. Uqheliso ukwandisa izihlunu pectoral kunye dumbbells zezona ngempumelelo kakhulu. Thatha ezandleni dumbbells (ukuqala ungayibaxi kunye nobunzima baso) kwaye enze izandla iziphakamiso yokucoca. Iziphumo ezincumisayo inceda ukufikelela lichotshelwe cofa dumbbell ngokwam, leyo kulala phantsi ngomqolo, ndiwuxinzelele phantsi - ukukhulisa dumbbells phambi kwakho. Yenza lo msebenzi izihlandlo ezisibhozo iiseti ezintathu. Kwakhona imisebenzi esebenzayo kakhulu dumbbells, nto leyo yenzelwa esitulweni: nokuphakamisa dumbbell, ndingabagungxuli phambi nokwanda kwazo ngeendlela ezahlukeneyo, kangangoko kunokwenzeka. Sisenza le ndinyana iiseti ezimbini elinambini nganye.

4. Phelisa iseti loqheliso eludongeni. Ukuvuka Ndasondela eludongeni, licinezelwe nxamnye emva kwakhe, ivaliwe ngamandla omkhulu esandleni-zokuxheshisela, kwaye ngexesha elinye kangangoko kunokwenzeka abahluza izihlunu esifubeni. Bala ukuya ezilishumi, siyeke. Lo msebenzi kwenziwa nje awanqandi uzive izihlunu esifubeni.

Eli nqaku lidwelisa imisebenzi esisiseko, esisiseko ukwandisa izihlunu pectoral, nto leyo eya kukunceda uyila esifubeni omhle. Ukuba unayo emva kokwenza oku iqala ezintsonkothileyo ukuba inobuhlungu umzimba encinane, oku kuthetha ukuba wenze ukusebenzisa nempembelelo entle izihlunu zakho. Noko ke, iiklasi kufuneka uqale imithwalo ezincinane, njengoko kwimeko yethu, umphumo kubalulekile, hayi inani, kwaye back-breaking umthwalo nje akazange enze naliphi na elungileyo, ukuba nje buhlungu. Uqheliso lomsebenzi lwenziwa ngaphandle iintshukumo ngokukhawuleza kakuhle. Musa ukulibala ukuba ukukhula imisipha kufuna ixesha elithile yaye musa sukela izinto. Ndiyathemba kweli nqaku uya kuqokelela ulwazi luncedo ngokwabo malunga ukumpompa njani izihlunu pectoral, kodwa nceda musa ukulibala: ukuphumeza nemiphumo emihle kunokwenzeka kuphela Amazing elide ukuba abaleke ngqongqo iintsuku ezithile. Xa zonke iimeko phezu kwexesha esifubeni nsinya kwaye sibe sihle kakhulu ngakumbi.