Kodwa-ke, emandleni akho ukukhulisa amabele akho, yenza kube lula kakhulu, ubaphe ifomu elikhangayo kakhulu. Ukwenza lokhu, udinga ukuqinisa ama-pectoral. Ukwandisa ithoni ye-muscle kungaba yizivivinyo ezingenakuzithoba ukuthi noma yimuphi owesifazane angakwazi ukwenza njalo ekhaya.
№1. Hlala eduze nodonga noma uhlale esihlalweni ngokuqondile ngqo. I-spin yayizocindezelwa ngokumelene nesibhakabhaka, kungenjalo imisipha yangemuva, hhayi isifuba, izosebenza. Xhuma izintende phambi kwesifuba. Izintende zezandla zikaNadavlivaytena ezinamandla kangangokuthi izinhlanzi ze-pectoral zihlukumezeka kahle. Bala ukuya ku-10 bese uhambisa isandla sakho kancane phambili. Phinda uphakamise izandla zakho bese ubala ku-10ti.Ngiphinde - ngenkathi unezandla ezanele. Ngemva kwalokho, phumula izintende zezandla, gubha izandla kanye nezikhathi ezimbili, uphinde usebenzise lo msebenzi.
№2. Yima emnyango, uhlale ejamb ngezandla zakho. I-Nadavlivaytena iphelelwa ku-1minutu. Bese ugoba kancane ekuvuleni, ukuze umthwalo kuma-pectorals ukhuphuke futhi ucindezele umzuzu owodwa.
№3. Yenza ukuzivocavoca okufanayo eduze nodonga. Zama ukusakaza udonga. Ungaphenduli kakhulu, ngaphandle kwalokho umthwalo omkhulu uzoba ngemuva, hhayi imisipha yesifuba. Kunezindlela ezintathu ezanele, ngayinye imizuzu emibili.
№4. Beka phansi, ubeke izimbongolo ezandleni zakho. Phakamisa izinkomba ngesikhathi esifanayo ngezandla zombili, ngokuya phezulu, ngenkathi uhlunga isifuba. Bamba isikhashana bese uwaphuhlisa. Isisindo samagundane kufanele sikhethwe ngendlela yokuthi imishini yokunyathelisa yesikhombisa kuya kweyisishiyagalolunye inikezwa ngobunzima. Gxila kulezi zindlela ezintathu kuya kwezikhathi eziyisishiyagalombili.
№5. Thatha izimbongolo ezandleni zombili futhi ume ngokuqondile. Kancane kancane, kusukela esikhwameni, kancane kancane, ngezingalo ezikhishwe, uphakamisa izimbongolo endaweni ephakeme-esifubeni esifubeni. Lungisa isisindo bese uhamba kancane. Isokunene - kwesokunxele, kwesokudla, kwesokunxele. Yenza izinqola ezingu-3 zeziphindaphinda eziyisithupha.
№6. Hlala ngemuva kwakho ngqo esihlalweni. Ezandleni zabo - aziguquguquki. Zibeke phambi kwesifuba sakho. Izinsimbi zokugoba, zicindezele ezinhlangothini. Izikhathi eziyisishiyagalombili, uhlakaze izingalo ngezingqungquthela: ungadabuli izinkalo zakho ezinhlangothini! Ngendlela elandelayo, phakamisa izandla ngezingqungquthele, "ukugwedla" izintambo ezivela esihlahleni-izingalo kufanele ziboshwe ehlangothini elungile. Izindlela ezimbili zezandla zesehlukaniso ezingu-12. Ukuzivocavoca kusiza ukwelula imisipha futhi unike isifuba isimo esihle kakhulu.
№7. Ama-push-ups kusukela phansi - okulula kakhulu, kuyilapho ukuvivinya umzimba okuphumelelayo kwe-breast augmentation. Isimo esibalulekile - ama-push-up amaningana akwanele. Izinga eliphezulu kakhulu yi-push-ups engu-20 ngayinye indlela. Uma umbhangqwana wokuqala wezingu-20-push-ups ungaphupho, ungayeki lokhu kusebenza. Kwenzekani okungenani ukuqhuma okukodwa kwe-1, kodwa ukuthi ngosuku lukhona ama-push-up angu-20 ngokuphelele.
№8. Buyela esihlalweni bese ufaka izandla zakho kuyo. Donsa imilenze yakho phambili nge-angi-35-45 degrees. Yenza kule pose ye-push-ups: izindlela ezintathu izikhathi ezingu-8-8.
№9. Ekupheleni kokuzivocavoca, qiniseka ukuthi welula ukuze unciphise imisipha. Kuwusizo nje ukuphumula odongeni nezandla futhi ume imizuzu embalwa. Noma ngokuzithoba ume ngama-dumbbells ezandleni eziphansi.
Lezi zivivinyo ezilula, emva kwenyanga yokuzivocavoca umzimba, kuzonikeza ivolumu yakho eyengeziwe ngebele ngokuqinisa uhlaka lwama-muscular oluhlanganisa amabele azo zonke izinhlangothi. Ngemva kwenyanga yokutadisha, akukho mdlalo ozophonsa. Umphumela kufanele ulungiswe unomphela, futhi kungcono ukwenza lokhu ejimini ngaphansi kokuqondiswa komfundisi oqeqeshiwe.