Abasetyhini abaninzi bafuna ngeendlela ezininzi zokunyusa umthamo wamabele abo. Inketho efikeleleke kakhulu kukusebenza. Ngaphambi kokuba ufumane ukuba ingaba intombazana ukupompa imisipha yepectoral, ndingathanda ukuthetha ukuba ngoncedo lwezemidlalo akunakwenzeka ukwandisa ubukhulu kwaye utshintshe isimo sesifuba. Ukuzivocavoca umzimba kunceda ukuqinisa imisipha, eyenza kube lula ukubonakalisa ukuba isifuba sihle kakhulu kwaye siphume.
Ukukhawuleza ukupompa izihlunu zepectoral?
Ukuzivocavoca okujoliswe ekupompheni le nxalenye yomzimba ineminye inzuzo. Ngokomzekelo, bakuvumela ukuba uphuculise ukuhamba kwesikhashana kwaye ukhulule uxinzelelo entanyeni, kwaye oku, kunceda, kukhulula intloko. Ukongezelela, ngexesha lokuzivocavoca, iikhalori zitshatyalaliswa, ezinceda ukunciphisa umzimba.
Kumfazi ukupompa izihlunu zepectoral ekhaya, kufuneka wenze eyakho eyinkimbinkimbi. Kufuneka uqale ngokufudumala, okulungiselela umzimba ngomthwalo. Ukuqhuba umsebenzi we-Aerobic kulungile kule njongo, umzekelo, ukuqhuba, ukuhamba ngebhayisikili, ukuxumla, njl. Ubungakanani bemizuzu yokuqhuba umsebenzi ngumzuzu 15. Emva koko, unokuqhubeka ukuqhuba imisebenzi efanelekileyo ngokuphindaphindiweyo kwiindlela ezi-2-3, ukwenza amaxesha angama-10 ukuya ku-15. Qala ngokuncinci kwaye ngokunyuka ukwandise umthwalo. Iiklasi kufuneka ziqhutywe rhoqo, kukulungele ukhetho oluncinane kwaye uzibandakanye ekusebenzeni kwakho rhoqo.
Njengentombazana ukupompa imisipha yepectoral ekhaya:
- I-Push-ups . Lo ngumsebenzi osisiseko ovumela ukuba uphambanise imisipha yepectoral. Beka izandla zakho ububanzi bamagxa, okuya kuphakamisa umthwalo kwindawo efunwayo. Kubalulekile ukugcina umzimba uqonde xa usebenza. Ukuba ufuna ukudlulisela umthwalo kwindawo ephezulu yesifuba, faka iinyawo zakho ebhentshini, kwaye ukuba ngasezantsi, wabeka intendelezo entabeni. Ukuba kunzima ukwenza umsebenzi, gxininisa ngamadolo.
- Inkcazo yeChest . Ukuba unomdla wendlela yokupompa ngokufanelekileyo imisipha ye-pectoral, kufuneka udibanise lo msebenzi kwiinkomfa zakho. Hlala kwibhentshi emva kwakho (ekhaya ungalala phantsi), kwaye ezandleni zithatha i-dumbbell. Umsebenzi wukulula izandla zakho, uze uzibeke phantsi esifubeni sakho, usasaze iingqamlezo zakho emacaleni uze ufikelele kumgangatho. Buyela kwi-IP kwaye uphinda kwakhona.
- Ukucwenga kwama-dumbbells . Lo msebenzi uvumela ukupompa izihlunu ezinkulu zepectoral. Kwakhona, hlala kwibhentshini okanye phantsi. Ukubamba izithambiso ezandleni zakho, ziphakamise ngaphezu kwakho, kunye nezandla zakho zijongane. Umsebenzi ukwalula izandla zakho, ude ude uvaleleke kwiimisipha. Unokugoba iingalo zakho kancane kwiindawo. Ukubuyela kwi-PI, phinda yonke into ukususela ekuqaleni.
- Pullover . Ukuqonda indlela yokukhawuleza ukupompa imisipha ye-pectoral kwintombazana, kuyafaneleka ukukhankanya lo msebenzi, owenza umthwalo omhle kule ndawo. Ukufumana i-PI, kuyimfuneko ukuhlala kwibhentshi njengoko kuboniswe kumfanekiso, kwaye uphakamise izandla zakho kunye ne-dumbbell up. Umsebenzi - ukuphefumula, ukuthoba i-dumbbell phantsi, ukuyijikeleza entloko de uze uzive ulwabilo lweentsimbi ze-pectoral. Xa uxhuma, buyela kwi-FE.
- Isometric contractions . Lo ngumsebenzi olula kakhulu ongayenza nanini na, naphi na. Unokwenza ukuba ume okanye uhlale esihlalweni. Kufuneka udibanise izandla zakho phambi kwakho, njengomthandazo. Umsebenzi kukubambelela izandla ngokukhawuleza kude kubekho uxinzelelo esifubeni sakho. Gcina kwiqondo elithe xaxa kunokwenzeka.
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Ukuyigqiba kuyanconywa ngongeniso , ukuba kungekudala ukuba uvakalelwa intlungu enamandla. Ngokomzekelo, gxininisa izandla zakho ngokukhiya uze uziphephe emhlane wakho. Yenza imizekelo eyahlukeneyo kude kube yoluvo lwetyala.