Ukugoqa izingalo kanye neminyango phezu kwe-bra ngokuvamile kuyinkinga evamile yamantombazane nabesifazane abaningi. Sishesha ukujabulisa, inkinga ixazululwa! Ukuze ukhohlwe kuze kube phakade ngokulenga "amaphiko" namanoni, kuzodingeka usebenze kanzima futhi uqale ukudla okulungile . Ngeke kube lula ukunciphisa inkinga, umzimba omuhle usebenza, hhayi izakhi zofuzo. Ngakho-ke, namhlanje sikhuluma mayelana nokususa amafutha endaweni engaphansi kwe-underarm.
Kungani amafutha ebonakala ngaphansi kwamagundane?
Okumangalisa ukuthi, kodwa ngisho namantombazane amancane anezinhlanzi zesikhumba phezu kwebhu. "Imvelo", - usho. Futhi uzobe uphambene ngokuphelele. Izimpumputhe ze-"ears" zibonakala ngezizathu ezinhlanu:
- Ukukhuluphala ngokweqile komzimba;
- Isikhumba se-flabby ngenxa yomsebenzi ophansi;
- Ukuphumula kanye nokuhleleka okungavamile;
- Ilineni ekhethiwe kabi;
- Imisipha ye-flabby ngenxa yokuntuleka komzimba.
Kuzo zonke izifo eyodwa iresiphi - imfanelo, imidlalo nokudla. Ukuqaphela, umbuzo: indlela yokulahlekelwa isisindo emkhakheni wezintambo, ukuxazulula ngenjabulo.
Indlela yokususa amafutha kusuka ngaphansi: izivivinyo namavidiyo
Ngaphambi kokuzivocavoca okunzima, sidinga ukufudumala okuhle komzimba ophezulu, futhi sizosebenza nayo. Sithatha ibhola, amanzi, vula umculo bese uqala!
- Siphonsa intamo yethu kuzo zonke izinkomba, okwenza ikhanda ligobele ezinhlangothini bese liphenduka.
- Siphatha amahlombe, i-elbow kanye namajoyini esikhonkwane ngezikhathi eziyindilinga izikhathi ezingu-8 phambili nangemuva. Siphenduka ngezingalo eziqondile, futhi, izikhathi ezingu-8.
- Sifaka izandla phambi kwesifuba njengasesikoleni. Silula kahle izindwangu zethu bese siletha amahlombe ethu. Umsebenzi wethu ukufudumala ibhande elihlombe. Ukuphindaphinda okungu-10.
- Isandla esisodwa siphakanyisiwe, sicindezeleke ku-cam, enye isezansi. Sishintsha isimo sibe ngama-akhawunti amabili. Senza izikhathi ezingu-8.
- Manje sibeka izandla eziqondile phambi kwesifuba esifana phansi bese sisakazeka ngokugxila emaceleni, sihlunga imisipha. Silandela ngisho nemigqa yezandla. Izikhathi ezingu-15.
- Silinganisa ukubeka kwezandla zesigebengu lapho iphoyisa lithumela isibhamu kuye. Lokho okuncane kakhulu kusuka ekhanda, izintende zibheke phambili. Kusukela lesi sikhundla siphakamisa izandla zethu phezulu, silula umzimba. Senza okuphindaphindiwe okusheshayo okungu-15.
- Hamba izandla zakho ngokukhululekile futhi uqhubeke nomthwalo wamandla.
Ngakho-ke, umgomo wethu awukona ukupompa ama-biceps, kodwa ukufaka ithoni ibhande lehlombe. Ngakho-ke, senza ukuzivocavoca ngesisindo somzimba wethu kanye nokulinganisa okuncane. Ama-dumbbells ama-1-1.5 kg noma ama-0.5 l amabhodlela enhlabathi / umhlaba. Ivula umsebenzi wethu ozithandayo wokuzivocavoca - i-push-up.
Ukuzivocavoca inombolo 1. Phakamisa ngokugcizelela emadolweni - izikhathi ezingu-15-20
Siguqa phansi, imilenze iphakamisa kangangokuthi phakathi kwamathole namathanga kwakhiwa i-angle enzima ngendlela yezinyoni "V". Izandla ezingeni lesifuba, izandla zibheke phambili. Ibanga phakathi kwezandla likhululekile kuwe. Manje lungisa i-backrest, ugcine imbongolo ezingeni elifanayo ngesikhumba bese uqala ukucindezela.
Ukuzivocavoca inombolo 2. Push-up ngokugxila emigqumeni + ngakwesokunene - izikhathi ezingu-10 zesandla ngasinye
Asishintshi isimo, sivele siphumule izandla zethu kwi-dumbbells. Ngakho-ke ama-triceps, imisipha ye-thoracic ne-deltoid izosebenza kahle nakakhulu, okusho ukuthi amafutha azophuma ngaphansi kwezimpondo. Ingxenye yokuqala yalokhu kusetshenziselwa ukucindezelwa. Okwesibili - sihoxisa isandla esivela kumbuthano ohlangothini olungakapheli ngaphambi kokufana nesitezi, ukugoqa kancane emgqeni.
Kutholakala inani elilodwa lama-push-ups no-10. Akekho owake wathi kuyoba lula. Sibonisa ukubekezela futhi siqhubeke. Ekugcineni, lokhu kungukudla kwakho okunamafutha.
Ukuzivocavoca inombolo 3. Impumelelo kathathu - izikhathi ezingu-10
Silale emhlane, imilenze yethu iguqa ngamadolo. Amandla esifuba sakhe abambe ama-dumbbells. Siyabakhuphula ngesikhathi esifanayo, bese sisakaza izandla zethu ezinhlangothini, siphinde siphakamise futhi sisehle - lokhu yisikhathi esingu-1. Uma uzalana, gcina izingxube zakho zigobe kancane ngama degree angu-15. Yilesi sikhundla esihlinzeka umthwalo emisipha, hhayi amalunga nemigqa, uma ubeka izandla zakho ngqo.
Ukuzivocavoca uqinisa ngokugcwele futhi uphephe umsizi we-pectoral, usebenza emaphakathini ngaphansi kwezingalo bese wakha iqembu le-deltoid.
Ukuzivocavoca 4. Swayipha phansi - izikhathi ezingu-10
Uh, izandla zami sezivutha kakade, kodwa asilahli! Sihlala phansi, ezandleni zama-dumbbells futhi senze umsebenzi olula - ukushintsha izikhundla zezandla. Kulungile njengoba senza emfudumeni. Izandla ezingaphansi azifaki, sihlupha zonke izihluthulelo.
Kule vidiyo, umqeqeshi unikeza inketho ehlukile ngokususwa kwesandla kwezandla kusuka esikhundleni phambi kwesifuba. Yenza njengoba uthanda. Umphumela uyafana.
Ukuzivocavoca inombolo 5. Ama-dumbbell ngemuva kwesemuva
Bona ividiyo ukuthi ungasusa kanjani imibimbi namafutha ngaphansi kwezimpondo. Landela ngokucophelela ukuqaliswa futhi uzame ukuzishaya ngesidumbu emhlathini. Seluleka ukuba wenze lo msebenzi phambi kwesibuko.
Ukuqeqeshwa okuhle nokukubona!