Ngisho noma unikezwa ngokwemvelo isifuba esihle, lokhu akusho ukuthi akudingeki ukuba igcinwe njalo ngokuzivocavoca. Futhi kulabo amantombazane abanemvelo abangazange banikeze injabulo enjalo, ukuvivinya umzimba ukuqinisa imisipha ye-pectoral kuyisidingo sangempela! Ukusebenza ekuthuthukiseni isimiso semisipha, ungathuthukisa kakhulu ukuma kwesifuba bese usinika ithoni edingekayo.
Ukwakhiwa komzimba: ukuvivinya umzimba kwemisipha ye-pectoral
Kumele uqaphele ukuthi akunconywa ukuba amantombazane asebenzise ngokuqinile kakhulu imisipha ye-pectoral. Iqiniso liwukuthi izilonda ezincelisayo ezinamafutha amaningi kanye nemithwalo eningi ngokweqile zizoholela ekutheni ibele lingalahla ngamamitha amaningana. Ukuze uvimbele lokhu, ukuzivocavoca kufanele kwenziwe kancane futhi ngaphandle kokushisekela - izikhathi ezingu-2-3 ngesonto kwanele.
Ngaphezu kwalokho, kunconywa ukuthi usebenze ngezicathulo futhi uqaphele ukudla kwamaprotheni - lokhu kuzovumela ukuthuthukisa imisipha ye-pectoral lapho i-glands ihlala khona, ezokwenza isifuba sibonakale sihle kakhulu.
Kuze kube manje, kukhona amantombazane anesithakazelo embuzweni wokuthi yiziphi izitho zomzimba ze-pectoral ezingakhuphuka. Ukwandiswa kwesisu ngokuzivocavoca akunakwenzeka, ngoba Ukuzivocavoca kwakha izicubu zomzimba, kanti isifuba sinamafutha. Ngokwenza imisipha ibe umthwalo ngokomzimba, umane wenza isifuba siphezulu futhi siqinile, kodwa ungathuthuli kakhulu inani layo.
Ukuzivocavoca kwemisipha ye-pectoral yabesifazane
Ukuzibeka ngokwakho, kukwanele ukwenza imisebenzi elula kangaka yemisipha ye-pectoral izikhathi ezimbalwa ngesonto.
Ama-push-up kusuka emadolweni
Phula phansi phansi ngezandla zakho, amadolo kanye nezinyawo zakho ukuze umzimba kusuka emahlombe kuya emadolweni ngenye indlela eqondile. Cindezela izikhathi ezingu-10-20, landela izindlela ezingu-2-3. Ngendlela ngayinye, shintsha isimo sezandla: khona-ke izintende zezandla zifana nomunye nomunye, bese ubheka isikhungo, ke-ezinhlangothini. Uma lokhu kulula, hamba ku-classic version ngokusekelwa kwezinzwani nezintende zezandla.
Lolu hlelo luyinkimbinkimbi, futhi alugcini nje ekuthuthukiseni ukuma kwesifuba, kodwa futhi nokuqinisa ukucindezela, emuva kanye nezandla.
Ukuzivocavoca ngama-dumbbells
Ukulala phansi phansi, imilenze iguqa ngamadolo, izandla ezinhlangothini, ezandleni zama-dumbbells. Thatha izandla zakho phambili bese uphindela kancane esimweni sokuqala. Yenza izikhathi ezingu-3 zezikhathi ezingu-10-15.
Ukuzivocavoca ngama-dumbbell for enhancer breast
Ukulala phansi emhlane, imilenze yaguqa ngamadolo, izingalo zazinwebeka phezulu phansi, ezandleni zezingqungquthela. Nciphisa izingalo eziqondile ngemuva kwekhanda bese ubuyela kancane endaweni eqalayo. Yenza izikhathi ezingu-3 zezikhathi ezingu-10-15.
I-Dumbbell bench press
Ukulala emhlane ebhentshini, izandla ngaphansi komzimba, ukugoba ezinhlangothini ezisezingeni elifanele, ukugoqa phansi, ezandleni zamagundane, imilenze iguqa ngamadolo. Phakamisa izingalo zakho ezigobile kuze kube sezingeni lesifuba sakho bese uzinciphisa kancane kancane.
Ukuzivocavoca "Umthandazo"
Emile, imilenze ihlangene-hlukana, izandla phambi kwakhe, ziboshwe ezinhlangothini, izintende zicindezela omunye emlonyeni wesifuba. Cindezela ngokuqinile izandla zakho, uzizwe izihluthulelo zesifuba sakho ziqiniswe. Bala ukuya ku-10. Hlaziya, gubha izandla bese uphinda izikhathi eziningana ukuze uzizwe ukhathele.
Ukuzivocavoca "I-Wall"
Ema phambi kwodonga ngemuva kwakhe, imilenze yakhe iyinhlanganiso-ububanzi ngaphandle, izingalo zakhe zingenangqondo. Phonsa emuva kwakho odongeni uphinde uyisuse ngamandla akho onke, njengokungathi uyayithutha. Nciphisa imisipha yakho esifubeni. Bamba isikhundla semaminithi angu-1-2, bese ubuyela esimweni sokuqala. Phinda izikhathi ezingu-2-3.
Uma uhlela ukutadisha ejimini, ukuzivocavoca kuzotholakala kuwe esimululator futhi usebenzise ibhentshi elithambekeleyo. Qinisekisa ukuthi uzisebenzisa ngokunenzuzo lezi zinzuzo!