Wonke amabhinqa amaphupha wesifuba esinobuchule kunye nesibindi. Ummandla we-decollete uhlala uwuphawu lokumxela, kodwa kunye nesizathu sokungabaza nokwesaba. Sinoyiko lokuba kunye nobudala okanye emva kokubeleka akuyi kuba mnandi. Abanye abantu abanexhalaba bacinga malunga neplastiki, ngokungaqondi ngokupheleleyo ukuba ngoqeqesho lwezandla ezilula ungenza amabele akho anqabile kwaye amnandi.
Kukho amaqhinga amaninzi okucoca imisipha ye-pectoral, kodwa amaninzi amabhinqa ayesaba ukwenza, kuba becinga ukuba ibele iya kuba yindoda kwaye iyancipha ngobukhulu - oku kuphosakeleyo!
Kukulungele ukuqala ukuzivocavoca phambi kokuba amabele alahlekelwe ukuma kwawo. Kwaye kwenzeka ngenxa yokungabikho kwezicubu ze-muscle, ngoko kufuneka udale isisulu. Siye sakhetha ukuqeqeshwa okusemandleni kakhulu ekuphakameni kwebele, makhe sicinge.
Ukuzivocavoca ukuqinisa imisipha yepectoral
Ukufudumala izihlunu, kufuneka usebenze emfutshane ngaphambi kokuba uqeqeshe : amahlombe abuyele phambili, kunye nokuqhawula umtshato ngezandla zakho. Emva koko unokuqala uqeqesho.
- Kwiindawo eziphakamileyo, thabatha izibhambathiso ezandleni zakho kwaye ubambe ngqo phambi kwakho. Ukuthatha umoya, welula izandla zakho emacaleni, ukuphuma kwimoya - indawo yokuqala. (Qala ngeendlela ezili-15 ngezihlandlo).
- Push-up. Ingalo okanye isandla, imilenze okanye imilenze ikhutshwe emva kwaye iisokisi zingangena kwisiteji, wandise kuwo wonke ubude. Bendza iibhande zakho, uwasasaze emacaleni. Isisu asifanele sag - oku kuya kuncitshiswa kobuchule bemisipha. (Enye indlela - i-15-push-ups).
- Yima kuzo zonke ezine ezineentende zezandla zakho phantsi. Gweba phantsi, uhlehlise i-pelvis kunye neenyawo, isango somfuba njengokungathi livulekile, likhwele phezulu. Hlalani kule ndawo ngomzuzu, ubuyele kwisikhundla kuzo zonke ezine. (Phinda usebenzise amaxesha amathathu).
- Ukuma ecaleni kodonga, cinezela ngezandla zakho ngokungathi ufuna ukuwuhambisa. Gcina izihlunu zesifuba zakho zisebenza, kungekhona ukugqithisa.
- Thetha ngesisu sakho kwibhentshini yezemidlalo, thabatha i-dumbbells. Phakamisa izandla zakho ngokukhawuleza uze uphewule. (Yenza umsebenzi wamaxesha angama-20.)
- Ngomncedisi we-rubander expander, kwindawo emileyo, sasaza izandla zakho emacaleni, khululwa kwaye uqinise i-expander. Zama ukuhlala kwisikhundla semizuzwana embalwa.
- Xhuma izintende phambi kwesifuba uze ucindezele kanzima imizuzwana embalwa.
Ngosizo lokuzilolonga unokumisa isifuba sakho, kodwa into ephambili ngumnqweno. Ngaphandle kweeklasi eziqhelekileyo awuyi kufumana iziphumo.