Isifuba esikhulu sineminye imikhawulo eminingi: akunzima ukudlala imidlalo, kunenkinga ekukhetheni izingubo. Kodwa isikhulu esikhulu sasikhathaza ngaso sonke isikhathi amadoda. Kusukela ezikhathini zasendulo, abesifazane abanamabele amakhulu babhekwa njengabathandi nomama abahle. Namuhla sizokutshela ukuthi ungakwandisa kanjani ubukhulu besenzo somfuba.
Ngokwezibalo, abesifazane abangaphezu kwezingu-60 baphupha ngokunyuka kwebele. Kuyiqiniso, izindlela abazisebenzisayo azikhohlisi njalo emphumela oyifunayo. Ngokuvamile bayalimaza le nxenye ebucayi yomzimba. Isibonelo, i-iodine grids kanye nama-plaster we-mustard, amantombazane amancane asetshenziselwa ukukhula ama-glands, angabangela ukushisa esifubeni. Ukuphakama kokushisa endaweni yalezi zitho kubangelwa ukwakheka kwezidumbu. Ukwandiswa kwesisu ngokusetshenziswa kweklabishi kubangele ukuphelela, futhi inhlama eluhlaza, okubhekwa njengenye yezindlela "eziphumelelayo", kungadala izifo zesimiso sokugaya ukudla. Ama-hoops ama-cones - omunye "wezindlela zokwelapha" zesisindo sokunwa kwebele - aqukethe phytoestragen. Ngezilinganiso ezinkulu, kungabangela ukuvuvukala kwebele, kodwa kuthinta kabi uhlelo lokuzala.
Kuze kube manje, indlela ephumelela kakhulu nephephile yokwandisa nokwakha isifuba esihle isethi yokuzivocavoca yalesi sigaba somzimba. Ezikhathini zokuzivocavoca, ukuzivocavoca okunjalo kuye kwasithandwa kakhulu. Zingasetshenziswa ekhaya. Kodwa kaningi kakhulu endleleni eya enhle, isithiyo siwuvivi lobuhle. Abaningi bakholelwa ukuthi abanaso isikhathi sokuzivocavoca, kodwa bathola isikhathi sokukhetha imikhiqizo ehlukahlukene yokulahlekelwa isisindo. Nokho, kuba amakilasi avamile okwenza kube khona ukuphumelela.
Konke mayelana nama-physiology webele. Isifuba sezinsikazi sinezicubu zesifuba nama-fat tissue. Awukwazi ukuthonywa izivivinyo. Ukuzivocavoca kuthatha isisindo esikhulu se-pectoral lapho ama-glands amathanga axhunyiwe khona. Ukuthuthukiswa kwezicubu ze-muscular kule misipha kuphakamisa isifuba, ngakho-ke, kwandisa ivolumu. Ukwanda kwemisipha ye-pectoral kuphazamisa kahle isimo sebele lesifuba: izilonda ezincelisayo azi "hang", kodwa zihlangene, isifuba siyaqina.
Ukuzivocavoca okukodwa noma amabili, noma ngabe kwenziwa njalo, ngeke kuholele kwimiphumela oyifunayo. Kubalulekile ukwenza isethi yokuzivocavoca. Futhi ukuqeqeshwa nsuku zonke ngeke kube usizo. Phela, ukukhula kwe-muscle mass kwenzeka lapho imisipha ikhulula emthonjeni. Ngakho-ke, ukuqeqeshwa okunjalo kufanele kwenziwe ngemuva kwezinsuku ezimbili kuya kwezintathu. Okungalungile, umphumela wokuqeqeshwa uzothinteka ekushintsheni kwesisindo, njengoba ukulahlekelwa isisindo kuzophinde kuthinte ivolumu yesifuba.
Ngaphambi kokuqala koqeqesho, kubalulekile ukufudumala umzimba wonke. Lokhu kungaba yisikhathi esijwayelekile sokufudumala kwamaminithi amahlanu, into esemqoka ukufudumala imisipha.
Ukuzivocavoca kokuqala. Kudingekile ukuba uhlale esihlalweni ukuze umhlane uphumule ngemuva kwesihlalo, noma ugxile odongeni futhi ujoyine izandla phambi kwesifuba. Cindezela entendeni yesandla kakhulu kangangokuba imisipha yesivumelwano se-chest zone. Bamba izandla zakho ekungezwani okungenani imizuzwana eyishumi, bese uxhonsa izandla bese uphinda umsebenzo izikhathi ezimbili. Ukuvivinya umzimba kuhloswe ukuhlukunyezwa kwemisipha ye-pectoral. Ngesikhathi ukuhlukunyezwa kwezandla, nabo kufanele bahlushwa.
Ukuzivocavoca kwesibili kuhlose ukuhlupha imisipha ye-pectoral. Hlala ubheke odongeni, cindezela izintende zezandla phezu kodonga. Ingemuva kufanele igcinwe iqondile, kulokhu umthwalo uhlala emisipha yesifuba. Ukuzivocavoca kathathu imizuzu emibili.
Ukuzivocavoca okwesithathu yi-push-ups. Ziyindlela ephumelela kakhulu ekuphuculeni kwebele, futhi zisiza ukugwema ukugwedla noma ukugoqa. Kulabo abangazange bangene emidlalweni ngaphambili, kuzoba nzima ukuphuma. Noma kunjalo, ukuze uthole imiphumela yezifundo, udinga ukwenza okungenani ama-push-up angu-20 ngokuzivocavoca.
Ukuzivocavoca kwesine, sidinga ama-dumbbells, angashintshwa yizincwadi. Kudingekile ukuba ulale emhlane wakho, pick up dumbbells. Isikhundla sokuqala sezingalo siboshwe ezinhlangothini, ezingeni lesifuba. Ama-dumbbells aphakamise bese ebuyisela izandla endaweni yokuqala. Ukuzivocavoca uphinda izikhathi 20-30.
Ukuzivocavoca wesihlanu. Isikhundla sokuqala sinjengokungaphambili. Nika ama-dumbbell ukuzalela ezinhlangothini bese ubuyela esimweni sokuqala. Phinda izikhathi ezingu-20-30.
Ukuzivocavoca kwesithupha kuhloswe ukunikeza isimo esihle kwibele lesifuba. Kuyenziwa futhi ngama-dumbbells. Ukuhlala esihlalweni, izandla ezinama-dumbbells phambi kwesifuba, ama-elbows bent, ecindezelwe emzimbeni. Ungadabuli izinkalo zakho emzimbeni, wenze i-wiring. Bese uthatha isikhundla sokuqala. Phinda izikhathi ezingu-8. Ingemuva kufanele ibe iqondile.
Imithwalo evamile kuphela neyamukelekayo ingafinyelela umphumela oyifunayo. Umthwalo uthathwa njengelungile uma kwenzeka imisipha ngosuku olulandelayo ngemuva kokuzilimaza kancane. Lezi zinzwa ezibuhlungu emisipha zifakazela ekukhuleni kwazo. Ngenxa yalokho, isifuba sanda futhi. Inhlanhla ekuqeqesheni! Sithemba ukuthi izindlela zokwandisa usayizi wamabele akho zizokusiza!