Indlela ukwakha esifubeni ze uyinike imilo emnandi. Izakhiwo zabafazi

Incum female ubunjwe ngamanqatha wamabele. Imisipha pectoral zezi nzulu kakhulu, kodwa bona, njengamadoda, kuxhomekeke ilungiswe esebenzisa umzimba. abafazi abaninzi uyazibuza kanjani ukuba yokumpompa ebeleni nokuba kunokwenzeka kwaphela. Alithandabuzeki elokuba, ukwanda komthamo okanye ukutshintsha kwifom kunokwenzeka. Umzekelo, encediswa kotyando, kodwa, okokuqala, kuba kubiza kakhulu, yaye okwesibini ixesha kwimeko yesiqhelo, kunye nokusebenza ngokwalo azise eninzi iintlungu.

Makhe sijonge ukuba ukwakha indlela amabele yabafazi ekhaya. Alithandabuzeki elokuba, ejimini kunye nengcebiso mqeqeshi ziya kunceda ukufezekisa iziphumo kakhulu ngokukhawuleza. Ukuba ngenxa yesizathu esithile akukho iyafumaneka kuwe? Musa ithemba: ukusebenzisa indlela kusondele, ungenza amabele ezinkulu, benza ezabo.

Push-ups ezi uqheliso kakhulu ngempumelelo Classic ukuba ngokungatshintshiyo iminyaka emininzi zisetyenziswa ngamadoda nabafazi kokubini zokwenza umthambo kunye imithambo ekhaya. Kuyinto le imithwalo igunya kunegalelo lokufundiswa onke amaqela izihlunu pectoral. Izixhobo ezi ifaka nomahluko. version Classic sijongeka njengoku: ingalo, waphumla izandla zakhe phezu emgangathweni, wabeka ebanzi kancinane amagxa zenu neenyawo zenu ngokusondelelana ngeminwe yakho ukuphumla nxamnye emgangathweni. Ngenxa yoko, umzimba umgca othe ngqo. Ngamanye amaxesha izandla yingozi ngokubanzi okanye kwezi mpawu zingasentla. imilenze yabasaqalayo ungagotywa, yokuphumla ngamadolo phantsi. Unako kwakhona uphumle phezu kwezandla zakhe evenkileni (esofeni, window kwefestile). Ayeguqa iingalo zenu, ukuba kumgangatho ndazithoba wena kangangoko kunokwenzeka, ngoko ukubuyela yokuqala.

Indlela ukwakha ebeleni ngokusebenzisa weighting? Ungasebenzisa dumbbells, ubunzima zeethishu okanye ibhotile nokuba yeplastiki ngesanti. Le mithambo ziquka yezitshixo kunye cinezela Iijaji dumbbells.

Zikagesi dumbbells lubaluleke kakhulu kule entsonkothileyo. Yena na imithambo phezulu kwabo bafuna ukwazi ukuba yenyuse njani esifubeni. Ukuze asebenze ngaphandle izihlunu esifubeni ufuna iintsimbi okanye dumbbells kunye kwibhentshi. Kwakhona fitball uvumelane ngokugqibeleleyo. Engqengqe ngomqolo yakho, ngokutsala ngesandla nge siba sibi, koko kancinane yaze yangxenga ifuthe lomanyano ecaleni, waguqa kancinci kwi iingalo.

cinezela kwibhentshi Dumbbell nayo lwenziwa kwi kwesitulo okanye ngokusebenzisa fitball. Ukuze wenze oku, alale ngomqolo, uthabathe izandla izikali. Ukuqala isikhundla - iingalo Wasolula phezulu, zize zijongiswe ngaphakathi. Ayeguqa iingalo zenu, ehlise phantsi de zibe eyayingqalene emgangathweni. Qaphela ukuba iingalo: kufuneka ibe bona ngezantsi amalungu emagxeni.

Ndoyisiwe. Ngokuba lo msebenzi uza kufuna kumphezulu nzima njengoko oku kungaba ngohlangothi ebhedini okanye itafile ikofu. Ukhankanye ukuba kumphezulu emva, abanye ezandleni weli cala, imilenze ngqo yandisa phambili. iingalo Bend kwi iingalo, bemthoba phantsi umzimba, ngoko kanye, ndibathuma ndivuka phezulu.

abafazi abaninzi bafuna ukwazi ukuba yokumpompa njani ebeleni ngaphandle umthambo edinayo. Xa enjalo Kwimeko uya kuba ulwandiso edlalwa (static) umthambo. Baza kwenza incum inokusityeda ngakumbi kwaye uqhuba, yaye ngaloo ndlela angeke yazala.

Umzekelo omhle umthambo static kuyinto "umthandazo". Ukuze enze oko ahlale phantsi emgangathweni okanye abe, ukugcina umva ohlala naye eflethini. Palm ukudibanisa phambi kwakhe ngokungathi ithandaza. Abenze izandla zakhe, iingalo ukugcina ukuxutywa ubuninzi ngesandla. Gcina izihlunu zakho ixesha elide kangangoko unako, kwandula ukuphumla ze uphinde kwakhona.

Enye indlela umthambo ulwandiso eliqhubela eludongeni. Yiba ngobuso kwaye beka zombini izandla zakho, uze ucofe kwi eludongeni, abahluza izihlunu esifubeni.

Ukuphumeza zentshukumo, kule program kufuneka bazibandakanye ngemini, kodwa ngokucwangcisiweyo. Ekuhambeni kwexesha, ukunyusa umlinganiselo inani iindlela. Usebenzisa iinyanga ezimbalwa, ungenza ezizuze iziphumo ezigqwesileyo kwaye bazi ukuba yokumpompa indlela amantombazana amabele ekhaya, ngaphandle kusetyenziswa izixhobo umthambo imali eninzi.