Indlela ukwandisa esifubeni kunye nokolula izihlunu esifubeni?

Ngaphandle kokuba abantu abaninzi ngokonwaba ukuphila umzimba kwaye musa ukuya ejimini, inkoliso yabo bafuna izihlunu zabo wema phandle esifubeni sakhe womelela kwaye ziqine. yokuphila Modern, apho ixesha ngokwayo incinane kakhulu, sithi makubekho amagama alo, ngenxa yokwenza umthambo akusoloko kusenzeka. Noko ke, musa ukuphelelwa lithemba, ngoba ukuze sihlale ngokwabo kwimilo elungileyo abonakalayo kwaye kufuneka bakwenze ekhaya. Indlela ukwandisa esifubeni kwaye yintoni umthambo ukwenza oku prodelyvat?

Okokuqala, kufuneka wazi inxalenye imithambo kuba imithetho esifubeni phantsi apho nkulu ukomeleza ngexesha nje elifutshane:

UMthetho 1 kufuneka ziphuhliswe ishedyuli uqeqesho wenze idayari ukuzeyisa. Eyona nto ibalulekileyo ukuba ukukhumbula ukuba uqeqesho ecwangcisiweyo - isitshixo impumelelo yakho

Rule 2: The ebanzi ukubambelela phambi kwakhe, kokukhona sibandakanya izihlunu zangaphandle esifubeni

UMmiselo 3. ephezulu izandla phezu kwentloko yakho, kokukhona sibandakanya icandelo eliphezulu esifubeni

Umthetho 4: Gcina umkhondo lempumlo yakho. Khumbula ukuba, umoya - kunye nokuphumla, esabafuthela - xa amandla msebenzi.

UMmiselo 5. Vumela izihlunu zakho ukuphumla. Ekuqaleni noqeqesho engcono ukujamelana nayo ngosuku.

Ngoku kuyimfuneko ukuba achaze ngokufutshane ngokwakheka izihlunu zesifuba kwabantu, ngenxa yokuba kungekho ulwazi ithiyori umntu uya kuba nzima ukufumana phandle ukwandisa esifubeni njani kwaye yintoni ubonisa ukusebenzisa le njongo. imisipha Pectoral - enye enkulu umzimba womntu, ngoko ekuqiniseni uphuhliso kufuneka basebenzise umthambo ezahlukeneyo. , Ngokokuqhelekileyo a engaphakathi yabantu eziqhelekileyo izihlunu zesifuba iphuhlisiwe abalufumani, kwasekwa nkxu encinane embindini ebangela esifubeni. Oku kuvela yokuba izihlunu esifubeni lwangaphandle Injongo baqeqeshwe ngokuzenzekelayo njengoko inxaxheba ekwenzeni imisebenzi eyahlukahlukeneyo emzimbeni. Kungenxa yoko le nto zonke izihlunu esifubeni kufuneka aqeqeshelwe ukuba alingana.

Ngoko ke, apha ke ezisisiseko imithambo ukuba izihlunu ubambo ebuhlanti:

1. Push-ups ngendlela eqhelekileyo. Ukubeka izandla zakhe banzi kancinane kwinqanaba igxalaba, ivaliwe iinyawo, ukuphefumla ngokuthe ngcembe. Oku kwenziwa ngale ndlela ilandelayo: a egudileyo ukwehlisa umzimba phantsi, ngoko yokuvele aliqhawule izandla kunye tye. Uyacetyiswa ukuba ngokuphindwe 18-20 kumqolo ngenxa iiseti-3.
2. Ungenza isicelo push-ups, apho iinyawo ngentla kwentloko ukwandisa esifubeni. Ngokomgangatho Ngokwenza lo msebenzi, uya kukwazi yokumpompa ngokukhawuleza zombini izihlunu esifubeni ngaphakathi nangaphandle.
3. Deep push-ups izitulo kunye ndisolulela. Ukuze ukhule izihlunu, kufuneka ukuba enze imisebenzi elula. Siya kwindawo yokuqala, izandla zakhe neenyawo phezu izitulo, uze wenze ukutyhala ngenxa izihlandlo ezili-15, ngokunzulu zongameleyo phantsi umzimba wakhe uphela.

Ngokwenza le elula beemvavanyo iinyanga ezi-3, uya ngoko nangoko uzive utshintsho olubalulekileyo emzimbeni wakho. Ekuqaleni, izihlunu zibe namandla, uze uqale ukukhula kwabo ngcembe. Ngoko ke, nabani na uqhelene nemigaqo esisiseko ukuzilolonga, ube nako ukuphendula umbuzo yendlela ukwandisa esifubeni ekhaya.

Xa ndiqukumbela, ukuba bathi amazwi ambalwa malunga ukutya okusempilweni, nto leyo ibaluleke kakhulu xa zokumpompa izihlunu. Zama yokuqamba otya wakho ngendlela yokuba kukho inani elikhulu zokutya iiproteins kunye njengokuba iziqhamo kunye amaqunube kwi menu yakho. Ukongeza kufuneka badla isidudu, kuba carbohydrate kuya kuba nempembelelo entle emzimbeni wakho.

Ukwazi indlela yokwandisa esifubeni, umntu ngamnye uza kukwazi ukutsala up izihlunu zakho nokuphucula imilo ebonakalayo komzimba. Eyona nto ibalulekileyo - ukugcina isifundo ecwangcisiweyo yaye ukuba ngokuthe ngcembe umgomo.