Abasetyhini abaninzi, bephupha amabele amahle kunye amakhulu, baqeqeshwa ngokugqithiseleyo kwindawo yokuzivocavoca kwiimimodeli ezahlukeneyo. Ngaphambi kokuba ufumanise indlela yokupompa amabele entombazana, kubalulekile ukuthetha ukuba akukho zihlunu kule nxalenye yomzimba, oko kuthetha ukuba akunakwandiswa ubungakanani kwaye utshintshe umlo wokuzilolonga. Okwangoku, ukuhlinzwa ngoplastiki kuphela kunokukwazi ukuhlangabezana nale mi sebenzi. Uvavanyo oluqhelekileyo luya kunceda ukuqinisa imisipha ye-pectoral, eyinceda ukukhusela i-flabbiness nokunciphisa umngcipheko wokunciphisa isifuba. Ngenxa yoko, isifuba sibukeka sihle kwaye sibambe ixesha elide lemvelo.
Ungayichasa njani isifuba?
Kukho iindlela ezininzi ezikuvumela ukuba ulayishe izihlunu zesifuba . Yenza rhoqo, kuquka kwiinkalo eziphambili. Umsebenzi ngamnye ukhuthazwa ukuba uphindwe kwiindlela eziliqela ezili-10 ukuya kwezi-15.
- I-Push-ups . Siqala ukufumana indlela yokupompa isifuba ekhaya, kunye nomsebenzi osisiseko ngamnye owaziyo. Aqeqesha kuphela izithambo zezandla , kodwa nezifuba. Okokuqala, unokwenza i-push-ups emadolweni, okuvumela ukuba unciphise umthwalo. Xa izihlunu ziqina, unokwazi ukuthatha isikhundla sendawo. Ukwandisa umthwalo kwimisipha yepectoral, izandla kufuneka zibekwe ngokubanzi kunamahlombe. Umqolo kunye nemilenze kufuneka igcinwe. Ukuba ufuna ukupompa ingxenye engaphezulu yesifuba, imilenze kufuneka ibekwe entabeni, umzekelo, kwisihlalo. Kwimeko apho ubeka izandla zakho ngaphezu kwemilenze yakho, umthwalo uya kufudukela kwingxenyana ephantsi kwesifuba sakho.
- Inkcazo yeChest . Ukuba unomdla wendlela yokupompa isifuba emva kokubeleka, ke kufuneka ubeke ingqalelo kulo msebenzi. Akuyi kufuna umgudu omkhulu, into eyona nto kukuba ne-dumbbells, indima enokuthi yenziwe ngebhotile yamanzi okanye isanti. Isibilini sesifuba sithathwa njengento eqhelekileyo yokuzilolonga. Ingenziwa kwi-benki, kodwa nakwiimeko ezinzima phantsi. Ezandleni zithatha izibhambathiso eziphambili kwaye uhlale phantsi. Umsebenzi wukunciphisa ama-dumbbells ade amahlombe ahambelane nomgangatho. Izibambo kufuneka zithunyelwe ngeendlela ezahlukeneyo. Emva koko zibeke izandla zakho kwisimo sokuqala uze uphinde usebenzise kwakhona. Hambisa kancane ngaphandle kokugubha. Ukuba intloko ingasentla kwentsimbi, umthwalo uya kulahla engxenyeni ephezulu yesifuba, kwaye ukuba ngokuchaseneyo, kodwa kwicandelo eliphantsi.
- Ukuzaliswa kwezidumba . Olunye uvavanyo olusebenzayo, olufanele lube luyinkimbinkimbi yabantu abanomdla, indlela yokupompa amabele amabhinqa. Umthwalo mkhulu ufunyanwa yimisipha yepectoral. Ngexesha elihle kumqolo wakho, gcina izibhambathiso ngeengalo ezongezelelweyo ukuze izandla zakho zikhangelane. Umsebenzi ukusabalalisa iingalo zakho emacaleni ukuya kwinqanaba elifanelekileyo elifanelekileyo. Buyela kwisikhundla sokuqala uze uphinda kwakhona. Unokugoba iincinci zakho.
