Njalo owesifazane wesifazane uyaphupha ngesifuba esihle nesibindi. Indawo ye-decollete ibilokhu iwuphawu lokubonga, kodwa futhi imbangela yokungabaza nokwesaba. Sesaba ukuthi uma sisekhulile noma emva kokubeletha ngeke kukhange. Abanye abantu abanamahloni bacabanga ngepulasitiki, bengacabangi ngokuphelele ukuthi ngosizo lwezivivinyo ezilula ungenza amabele akho anzima futhi ahle.
Kunezindlela eziningi zokuzivocavoca zokusika imisipha ye-pectoral, kodwa abesifazane abaningi besaba ukwenza, ngoba bacabanga ukuthi isifuba siyoba njengomuntu futhi sinciphise usayizi - lokhu akukona ngokuphelele!
Kungcono ukuqala izivivinyo ngaphambi kokuba amabele alahlekelwe ukuma kwawo. Futhi kwenzeka ngenxa yokuntuleka kwezicubu zomzimba, ngakho-ke udinga ukwakha imisipha. Sizikhethele izivivinyo eziphumelela kakhulu zokuphakamisa amabele, ake sicabangele.
Ukuvivinya ukuqinisa imisipha ye-pectoral
Ukufudumala imisipha, udinga ukwenza umsebenzi omfushane ngaphambi kokuqeqeshwa : amahlombe abuyele emuva, kanye nokuhlukanisa ngezandla zakho. Khona-ke ungaqala izivivinyo.
- Esikhundleni se-supine, thatha ama-dumbbells ezandleni zakho bese ubamba ngqo phambi kwakho. Ukuthatha umoya, welula izandla zakho ezinhlangothini, ukuphuma umoya - indawo yokuqala. (Qala ngeyodwa indlela izikhathi ezingu-15).
- Push-up. Izingalo eziphezulu noma isandla, imilenze noma ama-foots asusa emuva namasokisi angabe esezansi, wandise kuwo wonke ubude. Bhonqa ama-elbows akho, uwasakaze ezinhlangothini. Isisu akufanele sag - lokhu kuzonciphisa ukusebenza kahle kwemisipha. (Indlela eyodwa - ama-push-ups angu-15).
- Hlala kuzo zonke ezine ezinezintende zezandla zakho phansi. Ukugoba phansi, ukwehlisa isifuba nezinkalo, isango lesifuba njengokungathi livulekile, libheke phezulu. Hlala kulesi sikhundla ngomzuzu, bese ubuyela esimweni kuzo zonke ezine. (Phinda ukuvivinya umzimba izikhathi ezintathu).
- Ukuma ngokumelene nodonga, cindezela ngezandla zakho njengokungathi ufuna ukuyithutha. Gcina imisipha yakho yesifuba isebenza, hhayi i-dorsal.
- Themba ngesisu sakho ebhentshini lezemidlalo, thatha ama-dumbbells. Phakamisa izingalo zakho ngqo bese uphehlisa kancane kancane. (Yenza umsebenzi izikhathi ezingu-20.)
- Ngosizo lomsakazo we-raber, esimweni sokuma, faka izandla zakho ezinhlangothini, ukhulule futhi uqinise umxhwele. Zama ukuhlala endaweni yamasekhondi ambalwa.
- Xhuma izintende phambi kwesifuba bese ucindezela kanzima imizuzwana embalwa.
Ngosizo lomzimba ungaqinisa isifuba sakho, kodwa into esemqoka yisifiso. Ngaphandle kwamakilasi avamile ngeke ukwazi ukuthola imiphumela.