Abesifazane abaningi bafuna ngezindlela eziningi zokwandisa ivolumu yamabele abo. Okukhethwa kakhulu kunayo yonke umsebenzi. Ngaphambi kokuthola ukuthi kungenzeka yini intombazane ukuba iqhube imisipha ye-pectoral, ngingathanda ukusho ukuthi ngosizo lwezemidlalo akunakwenzeka ukwandisa usayizi futhi ushintshe isimo sebele. Ukuzivocavoca umzimba kusiza ukuqinisa imisipha, okwenza kube lula ukubona ukuthi isifuba sihle kakhulu futhi siphume.
Ungayifaka kanjani ngokushesha imisipha ye-pectoral?
Ukuzivocavoca okuhlosiwe ukupompa le ngxenye yomzimba kunezinye izinzuzo. Isibonelo, zikuvumela ukuthi uthuthukise ukuma futhi ukhulule ukucindezeleka entanyeni, futhi lokhu nakho kunciphisa ikhanda. Ngaphezu kwalokho, ngesikhathi sokuzivocavoca, ama-kilojoule adliwe, okusiza ukulahlekelwa isisindo.
Kuwesifazane ukupompa imisipha ye-pectoral ekhaya, udinga ukwakha eyinkimbinkimbi yakho. Udinga ukuqala ngokufudumala, okulungisa umzimba ngomthwalo. Ukuzivocavoca kwama-aerobic kulungile kule njongo, isibonelo, ukugijima, ukuhamba ngebhayisikili, ukuqhuma, njll. Isikhathi sokusebenza siyimaminithi angu-15. Ngemuva kwalokhu, ungaqhubeka ukwenza umzimba owenza kahle ngokuphindaphindiwe ngezindlela ezingu-2-3, wenza izikhathi ezingu-10-15. Qala ngezincane futhi kancane kancane ukwandise umthwalo. Amakilasi kufanele abanjwe njalo, kungcono ukukhetha ukuzivocavoca okumbalwa bese uwafaka emsebenzini wakho ojwayelekile.
Njengentombazane yokupompa imisipha ye-pectoral ekhaya:
- Ama-push-ups . Lokhu ukuvivinya okuyisisekelo okukuvumela ukuthi uphambanise imisipha ye-pectoral. Beka izandla zakho ububanzi bamahlombe, okuzokwenza kube lula ukulayisha endaweni efunayo. Kubalulekile ukugcina umzimba uqonde lapho usebenza. Uma ufuna ukudlulisela umthwalo engxenyeni engenhla yesifuba, wabeka izinyawo zakho ebhentshini, futhi uma phansi, wabeka isandla sakho entabeni. Uma kunzima ukwenza lo msebenzi, gxila emadolweni akho.
- Umshini we-Chest . Uma unesithakazelo sokuthi uphume kanjani kahle imisipha ye-pectoral, udinga ukufaka lo msebenzi ku-complex yakho. Hlala ebhentshini ngemuva kwakho (ekhaya ungalala phansi), futhi ezandleni uthathe i-dumbbell. Umsebenzi ukuwelula izingalo zakho, bese ubabeka phansi esifubeni sakho, usakaze izinkalo zakho ezinhlangothini uze ufinyelele phansi. Buyela ku-IP bese uphinda futhi.
- I-Wiring yama-dumbbells . Lokhu kuvivinya kukuvumela ukuthi ushayele imisipha emikhulu ye-pectoral. Futhi, hlala ebhentshini noma phansi. Ukubamba izingodo ezandleni zakho, ziphakamise ngaphezu kwakho, izintende zakho zibhekane. Umsebenzi ukuwelula izingalo zakho ezinhlangothini, kuze kube yilapho unomuzwa wokuthi uhlukaniswe emisipha ye-pectoral. Ungaphonsa izingalo zakho kancane ezinhlangothini. Ukubuyela ku-PI, phinda konke kusukela ekuqaleni.
- Pullover . Ukuqonda indlela yokusheshisa imisipha ye-pectoral ngokushesha intombazane, kufanelekile ukukhuluma ngalolu hlelo, okunikeza umthwalo omuhle kule ndawo. Ukwamukela i-PI, kubalulekile ukuhlala ebhentshini njengoba kuboniswe kulesibalo, futhi uphakamise izandla zakho nge-dumbbell up. Umsebenzi - ukuphefumulela ngaphakathi, ukunciphisa i-dumbbell phansi, ukuyibeka ekhanda lakho kuze kube yilapho uzwa ukuthungulwa kwemisipha ye-pectoral. Lapho uphefumula, buyela ku-FE.
- Ukuhlukana kwe-Isometric . Lona ukuzivocavoca okulula ongakwenza noma nini, nanoma yikuphi. Ungayenza imile noma ihlale esihlalweni. Udinga ukuxhuma izandla zakho phambi kwakho, njengokuthandaza. Umsebenzi ukuqinisa izandla zakho ngokuqinile kuze kube khona ukungezwani esifubeni sakho. Bamba ngamandla amandla amaningi isikhathi eside ngangokunokwenzeka.
| | |
Ukuze uqedele kunconywa isandiso , ukuthi ungabi nomuzwa wokuthi usuku olulandelayo ubuhlungu obuqinile. Isibonelo, faka izandla zakho ekukhiyeni bese uzivunguza emhlane wakho. Yenza ukuzivocavoca okungafani kuze kube yilapho uzwela khona.