Ngokuphathelene nokuvivinya umzimba, kunezinkolelo eziningi, ngakho sekuyisikhathi sokuqonda ukuthi iqiniso liphi. Ukuzivocavoca umzimba akuklanyelwe ukukhula kwezigulane ze-mammary. Ukuzivocavoca kukuvumela ukuba usebenze isisindo esikhulu se-pectoral esitholakala ngaphezu kwezigulane ze-mammary, okuyizo ezixhunyaniswe ne-Cooper ligaments, eziphethe ithoni, ukuqina nokuqina kwesifuba. Kufanele kuthiwe ukuthi ukuthuthukiswa kwalesi sihluthulelo kuyodingeka kusebenze, ngoba kungenakusebenza komthelela obuthakathaka.
Izindlela eziphumelelayo zokwandisa ibhulogi
Ukuze uthole imiphumela, kudingeka usebenzise kathathu ngesonto, kodwa kusuka ekuqeqeshweni nsuku zonke kufanele uhlonze, ngoba imisipha ikhula ngesikhathi sokuphumula nokuphumula. Ungabona imiphumela yokuqala emva kwamasonto amathathu amakilasi, kodwa ukuze uthole umphumela omuhle kuyodingeka ubhekane nezinyanga ezimbalwa. Ukuze uqeqeshe, kufanele uthenge ama-dumbbells anesisindo esingama-7-10 kg. Manje ake sihambe ngqo emzimbeni wokuzivocavoca ukwandisa i-bust.
- "Umthandazo . " Lona umsebenzi olula kakhulu futhi odume kakhulu ongawenza noma kuphi. Ukuze wenze lokhu, faka izandla phambi kwesifuba, njengokuthandaza. Kakhulu ngangokunokwenzeka, cindezela izintende zezandla zakho ngokumelene nomunye, uhlunga imisipha yesifuba sakho . Ngomshini omkhulu, gcina imizuzwana engu-10. Ngemuva kwalokho, thutha izingalo cishe u-5 cm phambili bese ubamba ezinye izinhlamvu ezingu-10. Bese ushaya izandla uphinde wenze okuphindaphindiwe kabili. Iseluleko - uma kunokwenzeka, yenza lokhu kusebenze esihlalweni noma eduze nodonga, into eyinhloko ukuthi i-back is pressed, njengoba lokhu kuzovumela ukugxila umthwalo emisipha yesifuba.
- Ama-push-ups . Lokhu kuyisisindo sokuqala sokwandisa i-bust, okuyinto ekahle ekusebenzeni ekhaya. Abaqalayo bangayenza emadolweni abo. Thatha ukugcizelela amanga, ubeke izingalo zakho ngokubanzi kunamahlombe akho. Ukugqekeza nokugubha izingalo zakho ezinhlangothini, wehla, uzama ukuthinta phansi ngesifuba sakho, bese ubuyela esimweni sokuqala. Yenza inombolo ephindaphindiwe yokuphindaphinda ngezindlela ezintathu.
- Cindezela ama-dumbbells . Ukuzivocavoca okukhulu, okunikeza umthwalo omkhulu emisipha yesifuba. Zibeke wena ebhentshini noma phansi, uqoqe ama-dumbbells, bese uwabamba eduze kwesifuba sakho, ubeke izintambo zakho ezinhlangothini. Ukuhlunga imisipha, uphakamise ama- dumbbell up bese uwaphulukisa ngokushesha, into esemqoka ukuhamba ngendlela eqondile. Ukuphindaphinda okuyisishiyagalombili ngezindlela ezintathu.
- I-Cobra . Lokhu kusetshenziselwa ukuqina kwe-bust at home kuhloswe ukwelula imisipha. Beka esiswini sakho bese ufaka izandla zakho emgqeni owodwa ngamahlombe akho. Khulisa kancane kancane ingxenye engaphezulu yomzimba futhi endaweni ephezulu iphuzu ubuso phezulu, okuzokwandisa ukungezwani. Ngemuva kokulungisa isikhundla semasekhondi angu-15, kufanele uhle. Phinda njalo izikhathi ezingu-10. Lo msebenzi uyenziwa nangokugubha izingalo ezihlangothini bese uncike ezihlokweni.
- Ukutshala kwe-Dumbbell emthambekeni . Lokhu kusetshenziselwa ukwandisa isikhwama ekhaya kukuvumela ukuthi uthole isifuba esihle sebele. Beka izinyawo zakho emazingeni ehlombe, ukuwagoqa kancane emadolweni. Yenza umzimba uphendule, ugcine umhlane wakho phansi, futhi uhlehlise izingalo zakho. Ukuxhuma, phakamisa izingalo zakho, uwafake ezinhlangothini ngaphambi kokuba iziphambili zakho zifane nendawo. Izandla kufanele ziboshwe kancane emaceleni. Izintende kufanele zikhomba. Ekugcineni, kubalulekile ukwelula imisipha kahle. Khiya isikhundla bese ubuyela izandla zakho ku-PI.
- Ama-push-ups esihlalweni . Lezi yizinto ezibizwa ngokuthi i-reverse push-ups, ezenziwa esihlalweni noma kwenye indawo efanayo. Yima emuva esihlalweni bese ubeka izandla zakho esihlalweni, bese udonsa imilenze yakho phambili engeni lika-30-45 degrees. Ngenxa yokuguqa kwezandla, wehlisa umzimba ngokuphansi ngangokunokwenzeka, bese ubuyela ku-FE. Yenza ukuphindaphinda kuka-8-10 ngamasethi amathathu.