Masinyane uthi ukuthi akunakwenzeka ngempela ukukhulisa isifuba ngosizo lokuzivocavoca umzimba, uma uthembisiwe futhi uqinisekisiwe izinto ezifana nalezi, yazi kahle ukuthi isifuba sesifuba siphila kanjani. Ngosizo lokuqeqeshwa kwebele, ungakwazi ukwandisa ukuqina, ukuqinisa, futhi ngempela, ngokubukeka wenze amabele akho abe mkhulu. Kodwa ubukhulu bhri kulokhu ngeke ushintshe. Ukuze sigweme ukwehluleka okungadingekile, ngeke siqale ngohlelo lokuqeqesha esifubeni, okuyi-anatomy.
Anatomy
Amabele akho:
- imisipha emincane neyomkhulu;
- imisipha ye-intercostal;
- izicubu ze-adipose;
- ukuphela kwezinzwa nemithambo yegazi;
- ama-lobules ezinama-mammary.
Ngokuyinhloko, isifuba siyisisindo esinamafutha, okusho ukuthi asikwazi ukuqhuma. Ungakwazi ukuphambanisa kuphela imisipha lapho ifakwe khona (encane, enkulu, i-intercostal). Ngakho, "ukudonsa".
Ukuzivocavoca
Ekuqeqesheni kwethu kwebele kwabesifazane, sizosebenzisa imisipha ye-pectoral kanye nemisipha yezandla, sidinga i-pair of dumbbells ne- fitball .
- Isikhundla sokuqala sihlezi ebhola, izimbongolo ezandleni. Siphumula emagqumeni endaweni ye-subcostal, siphakamise izingalo zethu ngama-dumbbells emahlombe, izandla ziphakanyiselwe ebusweni - iziphindaphindiwe ezingu-8-16.
- Esimeni sezintambo sihlanganisa ukunyakaza okufudumayo ngemilenze yethu - siqondisa umlenze owodwa ukuphakamisa eyodwa.
- Isikhundla sokuqala - izandla nama-dumbbells ezinkalweni. Sibaphakamisa ngezindlela ezimbili: 1 - endaweni ehlombe, 2 - uqondise izingalo ngaphezulu kwekhanda. Futhi ngezindlela ezimbili bese ushiya - izikhathi ezingu-8-16.
- Sivimba izandla endaweni yesifuba, sivule izandla zethu ohlangothini. Hlanganisa ukudalulwa kwezandla ngomlenze ovulekile ovulekile ohlangothini - izikhathi ezingu-8-16.
- Siqala ukuphakama kwesigqi sezingqungquthela - phakamisa isandla esisodwa endaweni yehlombe, ngokufanayo uqondise umlenze ohambelana - izikhathi ezingu-8-16.
- Siphakamisa izimbongolo ngezandla ezigobile kuze kube sezingeni lekhanda futhi senze ukuvula kwesigqi sezingalo nemilenze ngakwesokunene - izikhathi ezingu-8-16.
- Siphinda ukuvivinya umzimba 2.
- Siphindaphinda ukuzivocavoca 3.
- Izandla ezinezimbongolo ziphakanyiselwe ezingeni lezintambo eziphakathi, entwasahlobo ebholeni, ngokunye ukuqondisa umlenze owodwa.
- Senza izinyathelo ezine phambili, okwesine siphakamisa umlenze owodwa futhi ngesandla esiphikisanayo sishaya i-dumbbell. Bese sibuya, senza izinyathelo ezine emuva.
- Siphinda umsebenzi wokuzivocavoca 9.
- Siphindaphinda ukuzivocavoca 10.
- Siqala ukwenza ijubane lomsindo ebhola, evula imilenze ngendlela eyodwa noma enye.
- Phakamisa izingalo eziqondile ngaphezu kwekhanda, sibahlehlise ohlangothini lwamagxa bese sibuyela esimweni sokuqala.
- Isikhundla sokuqala, njengokwenziwa kokusebenza kwangaphambilini, izandla kuya ohlangothini ngendlela egobile.
Ngaphezu kokwanele ukufeza ama-workout angu-2-3 ngamabele ngesonto. Futhi usize ngokubukeka ukuthi uthuthukise ukuma nomthamo wesenzo esifubeni ngemuva. Ukuhleleka okuhle kwenza amabele akho abonakale.