Ngethuba lokuhamba kwexesha elwandle, yonke intombazana nomfazi bazama ukwandisa isibalo sabo ngokulandelelana. Kodwa ngokuqhelekileyo kukho iimeko apho ibhokhwe ibonakala ibancinci, kwanomfanekiso omhle. Nangona kunjalo, kukho ukuqeqeshwa okufanelekileyo ukuqinisa isifuba.
Ukuzivocavoca ukuqinisa imisipha yepectoral
Ukuba uya kwindawo yokuzivocavoca okanye isikhungo sokufaneleka, umqeqeshi wakho uya kukunceda uqoke umzimba ukuze uqinise isifuba sakho. Kodwa yintoni na oya kuqinisa ngayo amabele akho, ekhaya?
Into eyona nto kukuziqhelanisa rhoqo kunye neendlela ezifanelekileyo, kungekhona ukuzinikezela izibambiso, kwaye ke unokuthembela kwimiphumo emihle. Ngoko ke, ukuqeqeshwa:
- Ukuqala kokuzilolonga, awuyi kufuna nto nayiphi na udonga oluqhelekileyo. Jongana nayo, lungisa imbuyiselo yakho. Cindezela eludongeni ngezandla zakho, ngokungathi ufuna ukuwuhambisa, kodwa qiniseka ukuba umva wakho uphelele. Kulo mzekelo ukuba izihlunu zepectoral ziya kusebenza. Yenza iiseti ezintathu zemizuzu emibini, uze unciphise amahlombe akho uze uncike umva wakho odongeni. Qala ugxininisa umva wakho odongeni. Landela iindlela ezintathu zemizuzwana engamashumi amathathu.
- Umsebenzi wesibini: i-push-ups. Yenza okungenani i-push-up ezinhlanu. Ukuba kunzima - cima xa uguqa. Enye yeendlela ezilula ze-push-ups- ukusuka kwisitulo okanye sihlalo. Emva koko, qhawula phantsi, uphumule iinyawo zakho kwisitulo. Kananjalo uphakamise, faka izandla zakho zibe mkhulu kakhulu kunamahlombe akho, kwaye emva kwe-push-ups ezintlanu, faka izandla zakho phantsi kwesifuba.
- Hamba umva wakho kumdonga. Beka izandla zakho kwisitshixo phambi kwakho. Cinezela iintendelezo zakho malunga nomnye, ubalekele ku-10. Ukuphumla, ukubala ukuya ku-4. Yenza iindlela ezine ukuya kwezihlanu. Zama ukuxhathisa imisipha yepectoral, kungekhona izandla.
Ekupheliseni, yenza isancinci esincinane seengalo kunye nemisipha ye-pectoral. Oku kuya kunceda ukukhulula izihlunu emva komsebenzi nokulungisa umphumo. Khumbula, ukuqinisa isifuba, ukusetyenziswa kufuneka kuphindiwe rhoqo. Kule meko kuphela esiya kuvela eso siphumo.