Nangona unikwe uluntu oluhle, esifubeni esiphakamileyo, oku akuthethi ukuba akudingeki ukuba igcinwe rhoqo ngokuzilolonga. Kwaye kwala ma ntombazana ongenakufumana olo lonwabo, ukuzama ukuqinisa imisipha ye-pectoral iyimfuneko yinyani! Ukusebenza ekuphuhliseni inkqubo ye-muscular, unokukwazi ukuphucula kakhulu imbobo yesifuba uze unike itoni efunekayo.
Ukwakhiwa kweZakhiwo: ukusetyenziswa kwemisipha yomzimba
Kubalulekile ukuba uqaphele ukuba ayikhuthazwa ukuba amantombazana asebenzise ngokunyanisekileyo iimfumba zepectoral. Inyaniso kukuba izilwanyana ezincinci zenziwe ngamathambo anamafutha kunye neemithwalo ezigqithisileyo ziya kubakhokelela ekubeni ibele ilahlekelwa ngamangentimitha ambalwa. Ukuthintela oku, umziselo kufuneka wenziwe ngokuthe ngcembe kwaye ungenayo intshutshiso - amaxesha amathathu ngeveki anele.
Ukongezelela, kuyacetyiswa ukuba usebenze ngamanani kwaye ugcine ukutya kweprotheni - oku kuya kuvumela ukuhlakulela imisipha ye-pectoral apho iifostile zihlala khona, eza kwenza ukuba ibhekhwe ibonakale enhle.
Kuze kube ngoku, kukho intombazana enomdla kumbuzo woluphi uhlobo lwezitho zomzimba ze-pectoral ezinokunyusa. Ukunyuswa kwesisu ngokuzivocavoca akunakwenzeka, ngenxa yokuba Umzimba uvelisa izicubu zomzimba, kwaye isifuba sinamafutha. Ngokunika izihlunu umthwalo ngokomzimba, wenza umgca wesifuba kwaye uqine ngakumbi, kodwa ungeze ukwandisa umthamo wayo.
Ukuzivocavoca kwemisipha yamathambo yabasetyhini
Ukuzibeka ngokwakho, kwanele ukwenza imisebenzi enjalo elula yezidumbu ze-pectoral ezimbalwa ngeveki.
Ukunyuka kwamadolo
Phula phantsi phantsi ngezandla zakho, amadolo kunye neenqwanqwana zeenyosi ukuze umzimba ukusuka emahlombe kuya emadolweni ngumgca omnye othe tye. Cindezela amaxesha angama-10-20, landela iindlela ezi-2-3. Ngendlela nganye, tshintsha isikhundla sezandla: ke iintendelezo zifana nomnye, ke jonga kwiziko, ngoko-kumacala. Xa oku kulula, hamba kwikhompyutheni yeklasi kunye nenkxaso yezwane nezindwangu.
Lo msebenzi uyinkimbinkimbi, kwaye awuncedi kuphela ekuphuculeni umlo wesifuba, kodwa kwakhona ukuqinisa umshicileli, umva kunye nezandla.
Ukuzivocavoca kunye nezidumbulu
Ukulala phantsi emqolo, emilenzeni eguqa ngamadolo, izandla ezisezantsi, ezandleni zezithambile. Thatha izandla zakho ngqo kwaye uhambe ngokukhawuleza kwindawo yokuqala. Ngaba iiseti ezi-3 zamaxesha angama-10-15.
Ukuzivocavoca kunye nezidumbulu zokuphucula isifuba
Ukulala phantsi emqolo, emilenzeni iguqa ngamadolo, izandla zelula nge-perpendicular to the floor, ezandleni zezithambile. Nciphise ingalo ecacileyo emva kwentloko kwaye ubuyele ngokukhawuleza kwindawo yokuqala. Ngaba iiseti ezi-3 zamaxesha angama-10-15.
I-Dumbbell bench press
Ukulala ngasemva kwibhentshi, izandla ezantsi komzimba, zibophe kwiibhande ezisekunene, zidibanisa phantsi, ezandleni zamagqabha, imilenze iguqa ngamadolo. Phakamisa iingalo zakho ezibophekileyo kwisigaba sakho esifubeni uze ubencitshise.
Ukuzivocavoca "Umthandazo"
Ukuma, imilenze yahlula ububanzi bendawo, izandla phambi kwakhe, zibophe kwiintloko, iintendelezo zixinzelelane kumgangatho wesifuba. Cinezela ngamandla ezandleni zakho, uzive ukuba izihlunu zesifuba sakho ziqiniswe. Bala ukuya ku-10. Hlaziya, gubungula izandla uphinde uphinde uphindwe kaninzi ude ude utyhafile.
Ukuzivocavoca "Ulonga"
Emi phambi kwodonga kunye nomqolo wakhe kuye, imilenze yakhe ibanzi ububanzi bodwa, iingalo zakhe azihambisani. Phindela umva wakho eludongeni uze uphose ngamandla akho onke, njengokungathi uyayithutha. Gxina iisifuba zakho zesifuba. Ubambe isikhundla semizuzu engama-1-2, ubuyele kwisimo sokuqala. Phinda kathathu amaxesha.
Ukuba uceba ukufundisisa kwindawo yokuzivocavoca, uqeqesho luya kufumaneka kuwe kwi simulator kwaye usebenzise ibhentshi. Qinisekisa ukuba uyisebenzise ezi nzuzo!