Amantombazane amaningi aphupha amabele aqinile futhi aqinile. Lapha kufanele wazi ukuthi izivivinyo ezenzelwe ukwandisa aziguquli ivolumu yezinhlayiya. Bakhuphuka futhi baphakamise esifubeni, ngenxa yalokho okwandisa ivolumu yalo lonke futhi kubonakala sengathi kuhle. Kulesi sihloko, sizocatshangelwa ngokuningiliziwe ukuthi ungaphakamisa kanjani isifuba sakho ekhaya.
Indlela yokupompa isifuba sendodakazi ekhaya?
- Ukufudumala . Ngaphambi kokuzivocavoca kubalulekile ukufudumala imisipha. Ukuze wenze lokhu, ukufudumala okusheshayo nokwelula kuzokwenza. Ngaphandle kwalesi simo, ungakwazi ukulimala kalula. Ukwehlisa kufanele kwenziwe ngemuva kwamakilasi.
- Amapush-ups odongeni . Lokhu kusebenza kusebenza kakhulu futhi kulula. Kudingekile ukuma phambi kodonga, uxhomeke kulo ngokuzandla zakho, uphinde ubuyele imilenze yakho kancane. I-Push-up kufanele yenziwe kancane kancane, ibe yizikhwama. Izindlela ezintathu kanye nokuphindaphinda okuyishumi kufanele kwenziwe.
- I-Push-ups esuka phansi . Udinga ukubeka izandla zakho phansi, ubeke izintende zakho kancane kunamahlombe akho, bese ubeka imilenze yakho (hhayi ebubanzi bamahlombe akho). Ukuzivocavoca kwe-classical kunezinyathelo ezintathu zokuphindaphinda okuyishumi nambili noma amabili. Kubalulekile ukwazi ukuthi ekuqaleni kuyoba nzima ukukhipha izikhathi ezimbalwa, ngakho-ke umqeqeshi uyalulekwa ukuba aqale ukusebenzisa emadolweni futhi kancane kancane akhulise umthwalo.
Indlela yokupompa isifuba sentombazane ngezinkuni?
- Ukuzala kwama-dumbbells . Kulula kakhulu ukupompa esifubeni ngama-dumbbells, kodwa njengoba abaningi bengenzi kahle umsebenzi, imiphumela ayibonakali. Yenziwa esihlalweni esinemuva. Ama-elbows aphethwe futhi akhonjiwe ezinhlangothini. Nge-inhalation, izingalo zihlukanisiwe ohlangothini, nge-exhalation - zibuyela esimweni sokuqala. Kubalulekile ukuzala ama-dumbbell ngesivinini esilinganiselwe. Kubalulekile ukwenza izindlela ezintathu eziphindaphindiwe eziyishumi nanhlanu kuya kweziphindwe ezingamashumi amabili.
- Bench press . Ngokuvamile umsebenzi uyenziwa ebhentshini elizungezile, kodwa kuvunyelwe ukuwenza phansi. Iqukethe izindlela ezintathu kanye nokuphindaphinda kweshumi kuya kweshumi. Umshini ucubungula ngezinga elilinganiselwe. Ukuphakama ngakunye kumele kulungiswe futhi kwehla ngezandla kancane.
Indlela yokuphambanisa imisipha yesifuba ekhaya: izengezo
Ingabe usebenzise izikhathi ezimbili noma ezintathu ngesonto, kodwa hhayi ngaphezulu. Yileli nani lemithwalo elungile kakhulu. Kubalulekile ukukhumbula ukuthi awukwazi ukuqhuba izinsuku ezimbalwa. Isikhathi phakathi kweseshini kufanele sibe okungenani kwezinsuku ezimbili kuya kwezintathu, ngoba imisipha idinga isikhathi sokubuyiselwa. Ochwepheshe batusa ukwenza isimiso esikhethekile sokuqeqesha futhi silandela ngokuqinile.
Ukubeletha ekhaya kungenzeka kuphela ngokukhishwa okuvamile futhi okuqhubekayo. Imiphumela yokuqala izobonakala emva kwezinyanga ezimbili, futhi emva kwezintathu - umgomo oyifunayo ufeziwe. Kodwa nangemva kwalokhu kuvivinya umzimba, udinga ukwenza njalo ngezikhathi ezithile ukugcina amabele akho aphelile.