Indlela yokuguqula isifuba sakho?

Abaninzi bayazibuza malunga nendlela yokupompa kakuhle umzimba. Ngokungathandabuzekiyo, kufuneka uqeqeze zonke iintlobo zeengxube zolu hlobo. Isifuba esiswini sisinye sezona zinto zibaluleke kakhulu ezakhiweyo zezemidlalo, izihlunu zayo kunye kunye nezihlunu zezandla, zizona "zibonakala". Oku akukona nje umhlobiso wangaphandle, kodwa kufuneka kumntu onjani womzimba. Emva kwakho konke, umsebenzi oyintloko wemisipha yesifuba kukunciphisa amahlombe kunye neengalo phambi kwesiqu. Ngoko, ukuqeqesha le ngxenye yomzimba ayikwazi ukunyanzelwa. Indlela yokuguqula isifuba sakho? Lo mbandela uya kuhlanganiswa kweli nqaku.

Ukunika isifuba isikhalazo esinenkalipho, ukwandisa umthamo kunye nobukhulu bayo, ukuqeqeshwa okunzima kunye neendlela ezahlukeneyo zohlobo lweentlobo ze-pectoral eziyimfuneko. Ukongeza, uqeqesho kufuneka lusetyenziswe ngokuchanekileyo. Zonke iisifuba zesifuba kufuneka zifakwe ngendlela efanayo. Ngoko, kulungele ukukhumbula into enye: ngaphandle kwebhenki cinezela ukuba awukwazi ukwenza. Le ngenye yezinto ezibaluleke kakhulu zokuzilolonga. Ngoko, sisondela ngokuthe ngqo kumbuzo wendlela yokuguqula isifuba ukwenzela ukufezekisa ubuninzi kwaye, ngokukhawuleza, ngokukhawuleza, umphumo osheshayo unokwenzeka.

Kufuneka uqale ngokusetyenzwa kwezinto ezisisiseko. Le bhenki cindezela kwibhentshi ephilileyo okanye engezantsi, ukuhlengahlengiswa kwisandla kunye nama-dumbbells, kunye ne-push-ups ngokugxininisa kwiibhola ezifanayo. Ngoko, qwalasela ukuqala kokusebenzisa konke oku ngasentla.

Indlela yokuguqula isifuba kunye nomnxeba wokunqula ibhentshi? Kukho iintlobo ezininzi zokwenza lo msebenzi, ngokukodwa, kwibhentshini elincinci kwaye elityebileyo. Cinga indlela yokuqala. Thetha ngasemva kwakho ngendlela enyawo lwakho echaphazela ngayo. Oku kuyimfuneko kwiimeko ezizinzileyo. Thatha ibha ngohlobo oluqhelekileyo, ulususe kwikaritha, unciphise kancane uze uthinte isifuba sakho. Kule meko, phawula amabala akho emacaleni. Bese uphakamise izandla zakho, ubambe i-projectile, de ibe iqondiswe ngokupheleleyo. Phinda lo mjikelo ngokubanzi njengoko unako, kodwa ungagqithisi. Ukuzivocavoca kukukhuthaza ukuphuhliswa kweemisipha zesifuba, kodwa kunye ne-triceps, kunye ne-deltoids yangaphambili. Kufuneka uqale naye.

Ngoku siza kuqwalasela indlela yokuguqula isifuba nge-barbell ye-barbell ukusuka kwindawo yokulala ephakanyisiwe Okanye ibhentshini ephosiweyo. Thatha indawo yokuqala ngokuthatha ikhethi eliphakathi eliphakathi kwentamo. Thatha ibha ukusuka kwindawo kwaye ubambe ngokuthe ngqo phezu kwentloko yakho, uqondise iingalo zakho. Ngaphantsi kwehla ephoseni, ukugoba iingxube zakho, kwaye umise okwesikhashana. Emva koko wulawule ngokupheleleyo iingalo zakho, uphakamise ibha ngaphezulu kwentloko yakho. Lo msebenzi unzima kunokuba ushicilele ibhenki ukusuka kwindawo engezantsi, kodwa uqeqeshe umzimba ngokunyanisekileyo. Uncedo kwi-deltoid yangaphambili kunye neentloko zesifuba.

Inkomfa yeBhenki nayo inokuthi iqhutywe kunye nama-dumbbells, kungekhona nje kuphela nge-barbell. Beka kwibhentshi uze ugobe imilenze ukuze iinyawo zakho ziphumle ebhentshini. Thatha iingqungquthela, uzigcine ngezandla ezichanekileyo. Iintende zitsho phambili. Nciphise phantsi, ngokusemandleni akho, ukuwugcina kwinqanaba elifanayo. Ufanele uzive ulwabilo oluninzi lweemisipha zesifuba sakho. Phakamisa i-dumbbells, ulungise ngokupheleleyo izandla zakho, uqondise ngqo. Gcina izandla zakho ngokufanayo.

Inkcazo yebhenki kwibhentshini edibeneyo yenziwa ngendlela efanayo, ngelixa iidumbbell zifuna ukuphakanyiswa ngqo ngentloko. Ukuba awubuthathaka ngokwenyama kuzo zonke kwaye uqhelane nokuqulunqwa komzimba, unokuthatha iigobolondo ezinomlinganiselo olinganiselwa kuma-50 kg kwaye wenze iindlela ezine zokuphindaphindiwe kwe-8-10.

Ukwandisa ubunzima bemisipha ye- pectoral, kufuneka uyenze ukusuka kwisimo esilungeleyo ukuhlenga kwezandla kunye nama-dumbbells. Ulale emhlane wakho kwibhentshi. Thatha i-dumbbell phambi kwakho. Musa ukugoba izandla zakho kakhulu, unciphise ngokuphantsi kunokwenzeka, uchaze nge-arc ebanzi. Kufuneka uzive ulwabilo lweemisipha ukuya kumda. Izandla azidingeki zigcinwe ngokuthe ngqo, ukuphepha ukulimala ziyakuncipha. Ukukhangela izihlunu zepectoral ukuya kumda, kwakhona uphakamise iidumbbells, wenze isondo esifanayo setyhula.

Emva kokugqiba le mizolo, zama ukwenza "i-pullovers". Oku kuya kukwandisa unyango lwakho Iseli kwaye uhlakulele amaqela omzimba afanayo. Ukuze wenze lo msebenzi, kuya kufuneka ulala ngaphandle kwebhentshi, kodwa ngaphesheya, ukuze amahlombe ahlale kuyo. Emva koko thabatha iidumbus uze uyiphakamise phezu kwesifuba. Ukuwubamba kwi-disk ephezulu, uhlawule intloko. Umele uzive ukuba izihlunu zesifuba solule kangakanani. Ukumisa intloko ye-dumbbell, ngokukhawuleza uyanciphise phantsi kwe-pelvis. Emva koko uyiphakamise ngendlela efanayo. Phinda lo mjikelo ngamanye amaxesha ambalwa.

Iimvavanyo eziphakanyiswe ngasentla azikho inkqubo yoqeqesho yemisipha ye-pectoral. Kodwa bafanelekile, kwaye, ngaphezu koko, basisiseko.