Ukuhleleka kobuhle obuhle kakhulu buhlabelelwa yizimbongi eziningi nabaculi bazo zonke ubudala nabantu. Futhi, esikhathini sethu, ukufunwa phakathi kwamadoda kusetshenziswa abesifazane besayizi obubonakalayo bhri yabo, noma kunalokho bayokusho okukuyo. 90-60-90, nangu yena intombazane enhle. Kodwa abanye bethu abajabuli neze 90 wethu ophezulu. "Nginomkhuhlane omncane, ngingalwisana kanjani nalokhu?". Kungaba yinkinga enzima neyombono yamantombazane anezithombe ezincane eziveziwe zesifuba. Yiqiniso, esikhathini sethu, noma yimaphi amaphutha nokungaphumeleli kunganconywa ngosizo lwe-plastic operation. Lapho uzokwengezwa okudingayo, futhi ususwe. Kodwa kithi, sizozama ukweqa usizo lomhlinzeki wezinambuzane eplastiki nasekhaya ukuletha amafomu ethu aphelele. Manje ukuxazulula le nkinga kukhona inqwaba enkulu yokuzivocavoca okuyinkimbinkimbi ongayandisa ngayo umthamo we-bust yakho yakho ngisho namasentimitha ambalwa. Futhi ngokuziqhenya uphefumule isifuba esiphelele, unqobe nhlobo yezocansi ezinamandla. Futhi-ke, ukuvivinya umzimba okuphumelelayo kakhulu kokunakekelwa kwebele.
Ekuphendukeni kokuqala nangokushesha, lezi zivivinyo zenzelwe ukusebenza isisindo somzimba wesifazane. Yini eholela ekwakheni lezi zinhlanzi futhi ngaleyo ndlela isiphetho sokuthi lokhu kwenza isikhwama sethu sithande kakhulu futhi sihlangane nesimo sayo. Njengoba kuyaziwa emabileni ezinsizi njengenjalo, akekho, isakhiwo saso siyisisindo kuphela, ngakho akufanelekile ukuwaphambanisa ngama-dumbbells.
Futhi-ke ake siye ngqo ezenzweni ngokwazo. Kodwa kubalulekile ukukhumbula ukuthi ngaphambi kokusebenza komzimba okudingekayo ukuqeqeshwa okuncane okudingekayo. Lolu hlu lwamavivinyo alufanele lwenziwa nsuku zonke, kodwa izikhathi ezingu-2-3 ngesonto.
1. Ukushiya phansi. Esimweni esinqunyiwe, kufanele ulale phansi, izandla zithokozisa phansi, imilenze ndawonye. Cindezela izikhathi ezingaba ngu-15-20, iningi lomthwalo lisakazeka emzimbeni we-muscle wesifuba. Lokhu kusebenza kahle kuqinisa imisipha yesifuba esifubeni.
2. Ukuzivocavoca ngesitulo. Yenziwe izikhathi ezingu-6 ngezinqubo ezintathu. Udinga ukuncika umhlane wakho esihlalweni ngenkathi ulula imilenze yakho (nge-angle engama-degree angu-45), bese ugoba izingalo zakho bese wehlise kancane kancane umlenze wakho uphinde uyiphakamise.
3. Izintambo ngezindlela ezahlukene. Ukuze wenze lokhu, kubalulekile ukuba uhlale esihlalweni, uqondise, ngokulinganayo ngangokunokwenzeka, ukuhamba kwakho, ukubopha izingalo zakho ezinqulwini zakho bese uguqula ngokuqondile i-trunk ngezindlela ezihlukile. 3 izindlela izikhathi ezingu-15 ngamunye.
4. Ukuzivocavoca ngama-dumbbells. Lapha kubalulekile ukuphawula ukuthi lezi yizivivinyo eziphumelela kakhulu zokwandiswa kwebele. Ingemuva kufanele ibe iqondile. Ezandleni udinga ukuthatha isidumbu (esiphezulu kuya ku-5 kg) futhi ngokushesha lapho uqala khona ukuqala ukuqhuma okuhambayo nalezi zingqungquthela. Lapha ungafaka futhi umshini wezinkinga ezivela kuwe. Lala phansi phansi ngempuphu yakho, uthathe izimbongolo ezandleni zakho futhi, uhlanganise zonke izihluthulelo zesifuba, ziphakamise wena futhi uzibeke phansi. Lezi zivivinyo ezimbili kufanele zenziwe ngezigaba ezingu-3 zezikhathi ezingu-8. Ukuzivocavoca okwesithathu ngama-dumbbells, esiwabeka kulo mkhakha ukuvivinya umzimba okuhloswe ngazo ukwelula lezi zinhlanzi. Lenziwa izikhathi ezingu-2 ngezinqubo ezingu-12. Isikhundla sokuqala - uhlezi esihlalweni esinokuzimela, ezandleni, njengezikhathi zangaphambilini, zonke izimbongolo ezifanayo. Kufanele uzalise izingalo zakho nomthwalo ngangokunokwenzeka ngezikhombandlela ezahlukene.
5. Eduze odongeni. Isikhundla sokuqala - umi eduze nodonga, ucindezele ngokumelene nalo emuva kuze kube sekugcineni. Futhi ubala ku-10, uvale ngamandla amakhulu kakhulu phambi kwesifuba, uhlunga imisipha yesifuba. Lo msebenzi kufanele wenziwe kuze kube yilapho uqala ukuzwa ngokujulile imisipha yakho ye-pectoral. Futhi, ungama phambi kwodonga nezintende kuwo, uqale, uhlanganise isifuba, uphumele phambili. Kulesi simo, kunezindlela ezingu-5 ezanele.
6. Ukuhlala etafuleni. Hlala etafuleni, ubeke izandla zakho phezu kwazo. Futhi yonke imizuzwana engu-10-15 ngosizo lwamathunjwa esifubeni, yakha ingcindezi ngokusebenzisa izandla etafuleni.
Lezi yizivivinyo eziyisisekelo zokukhulisa ngokuphumelelayo amabele akho. Kubalulekile ukuphawula lokhu, iqiniso elibaluleke kakhulu, ukuthi uma ulandela ukuvivinya kwezivivinyo ezingenhla, zizwa imisipha yakho ye-pectoral futhi, njengokungathi, i-tweak futhi ilula kancane kancane-lokhu kusho ukuthi ukuzivocavoca kwaba nomphumela omuhle kubo. Ngendlela, qala, njalo, ngomthwalo omncane emisipha, lapha, njengemidlalo, umphumela ubalulekile, hhayi ubuningi. Ngakho-ke, musa ukugoba ngokushesha induku, ukushayela imisipha yakho ekhoneni. Ukwandisa umthwalo, kuphela ngokususelwa ezingeni lokuzivumelanisa kwemisipha ye-pectoral kulokhu noma lokho okuvivinya umzimba. Yenza kuphela ngokushelelayo ngaphandle kokuzumayo okuzumayo nokuguquka.
Lokhu kuyinkimbinkimbi kuzokusiza ukuba uphakamise izwi lamabele akho futhi uzuze ukukhuphuka okubonakalayo. Kodwa ungasheshi izinto, njengoba isakhiwo sensimu singakhuli ngokushesha njengoba singathanda ukuba sibe. Futhi uma njalo futhi nsuku zonke uziqeda ukuzivocavoca umzimba, akukho okunye okunye, njengemizwa yokukhathala okuqhubekayo nokukhathala ngeke ulinde. Imisipha, njengathi, emva kosuku olukhuni lokusebenza, idinga i-breather. Ngempela, phakathi kwamakilasi akwazi ukuqinisa nokukhula. Lo mthwalo uvele ubatshengise kubo, ubonise futhi ubeke imingcele edingekayo yokukhula kwemisipha yabo. Ngakho-ke, njengoba sishilo ngenhla, sebenzisa lokhu kuyinkimbinkimbi nsuku zonke, noma ngisho nambili. Yakha nje ngaphambi kwesimiso esicacile seviki bese ubhala izinsuku lapho uzoqala khona amakilasi. Zama ukubambelela lokhu esikhathini esizayo. Futhi, njengomvuzo, ngolunye usuku uzobona ukuthi ubukhulu bhri yakho evamile bube mncane kakhulu kuwe. Futhi, uzibuka esibukweni, uyamangala ukuzibonga.
Funda futhi: lokho okudingeka ukwenze ukuze ukhule isifuba