Ezemidlalo UkufanelekaYakha kwemisipha

Kanjani ukwakha imisipha esifubeni ekhaya

Ibhizinisi ikhadi kwanoma iyiphi bodybuilder, kungakhathaliseki ukuthi elesilisa noma elesifazane, hhayi biceps nasesifubeni, ngokunembile, imisipha pectoral. Kungenxa esifubeni kalula ukubona ngubani phambi kwakho - Bani ezibulala ngomsebenzi ngempela owavuma esiningi ekwakheni isimo sabo ejimini, noma zero ephelele. Professionals ukuthuthukisa multi-ngesonto ngezifiso uhlelo, enza okuningi umzimba ku ezihlukahlukene simulators. Kodwa eziyisikhombisa kweziyishumi abantu kuyaye kamuva uvuthwe mbuzo: "Indlela ukwakha imisipha esifubeni ekhaya?".

Ningamlaleli, uma kuyoba nzima baphikisa ngokuthi ukuqeqeshwa kwemisipha esifubeni - ". Jock professional" inqubo fantastically eziyinkimbinkimbi, okuyinto "ilungelo" kungenziwa kuphela ukuhlela inkulumo ongenangqondo ngalokho "lapha enjalo lapha" amaphilisi isiqinisekiso "kangaka" umphumela izinsuku ezingu-14, futhi ngendlela emangalisayo neze iqiniso. Asinakusho ukuthi azikho izidakamizwa ukuthi senze ukwandisa imisipha pectoral ekhaya, kodwa khumbula ukuthi le nqubo kuzothatha akuyona amasonto amabili noma ngisho inyanga, futhi umphumela "Shono izidakamizwa" emzimbeni womuntu - namanje isihloko impikiswano ukuze mpikiswano ososayensi kakhulu futhi abasubathi.

Nokho, indlela ukumpompa up imisipha pectoral ekhaya, futhi uma kungenzeka? Qalisa injini yokusesha Internet, ungakwazi ngokushesha uthole okuningi izimpendulo, kodwa yimuphi kubo kuyiqiniso futhi siyini nje icebo ukukhangisa, kubalulekile ukuze uzizwele indlela. ukuze kubhalwe isihloko ngasinye isihloko ephezulu ukuzwakala "indlela ukumpompa up pectoral imisipha ekhaya izinsuku 10" noma "imisipha efanele kakhulu ukuqeqeshwa kwesifuba sibe nomthelela umbani" lawo wonke umuntu ebucayi wayethi uqobo. I umncane isikhathi ukufeza umphumela, futhi ngisho nakakhulu isiqubulo ukukhangisa, kulapho-ke kuzwakala lokukhohlisa. Lolu hlobo izincomo Yiqiniso, kungcono hhayi ukulandela. Khumbula, ezempilo - ngaphezu kwakho konke.

Uma unquma umzimba nsuku zonke, njengendlela yokuthuthukisa wabuka sibalo ke wena oyiwonawona. It uhlala kuyindaba yokukhathalelwa uqalephi. Ukuze wenze lokhu, mane nje faka injini yokusesha Inthanethi okulandelayo: ". Umsebenzi" "Indlela ukwakha imisipha esifubeni ekhaya" futhi qiniseka ukwengeza Ngale ndlela elula, wena kweso uyoqeda ngaphezulu kwengxenye eyodwa kwezintathu izincomo zezinkambi engamakhambi, amaphilisi kanye nezinye akuyona njalo kuyindlela ephumelelayo, njengoba besho abakhi, "inzuzo isisindo". Uma zonke izivivinyo ukukhetha ethandwa kakhulu futhi ngempumelelo, ezima ngokucacile push-ups.

Izindlela push isisindo, futhi usize ngempela, kuphela mayelana kunabantu. Lezi zihlanganisa: push-cindezela, push-ups izihlalo, ku nemigoqo, ngakolunye uhlangothi, amabili ububanzi ngaphandle izingalo, imilenze njll Kungcono ukusiza ekwakheni imisipha push-ups ngejubane kancane. Ufaka izandla zakho ebanzi, esinzima nakakhulu ukuba ekhama kusukela phansi, lokhu kungenxa yokuthi umthwalo imisipha luyanda kakhulu, okusho ukuthi lo msebenzi onjalo uyoba yalokho efanele. Futhi ungakhohlwa ukuthi zonke izivivinyo izindlela eziningi ezincane ngezinye izikhathi ewusizo esisodwa esikhulu. Zama ehlukana izivivinyo ngakwesokudla "izingxenye". Makube ofanele ngisho abayishumi push-ups, kodwa zonke ingxenye yehora. Isilinganiso elikhulu ubhekwa umjikelezo emithathu ngesikhathi 30 push-ups, iqhutshwa Amazing olulodwa. Ukuze uthole olunye sportsmeov eziphambili Kunconywa ukubeka ngemuva isisindo ezengeziwe ukwandisa umthwalo. Kodwa ... eyodwa kuphela push-ups, njengoba besho, ngeke kusize ezindabeni.

Ukuze kuzuzwe umphumela enhle kuyokusiza njengoba zisindo dumbbells. Lokhu elula imishini ezemidlalo izizukulwane kwalethwa, futhi wenza kanjalo ngokuqinisekile ukusiza. Amanani dumbbells nezisindo etholakalayo, bese benikezwa ukuthenga enjalo kungaba cishe wonke umuntu, futhi umphumela yesiteleka, ngisho noma hhayi ngokushesha, kodwa kuqinisekisiwe. Amakilasi ezidingekayo ukuze sifeze isikhundla lisalele, bar ngesikhathi esifanayo kufanele ibuzwe mayelana 23-30 izikhathi. Phakathi ukuqeqeshwa udinga abe nomkhawulo indlela eyodwa (ngokungafani kuya push-ups), ngakho-ke kubaluleke kakhulu ukuba overload imisipha navusa ukuthuthukiswa ukulimala.

Uma namanje abazange kunqunywa indlela ekhiphela up imisipha pectoral ekhaya, kukhona esinye isixazululo sasivumela elula. Simple - akusho ukuthi uzothola umphumela ngaphandle nobunzima. Lapha esinazo emqondweni kalula ukuhlela inqubo. muva Compact imishini ekhaya ukuqina sekuthandwa kakhulu. Engingakusho nje isikhangiso esisodwa kuphela kumabonakude, okuyinto izikhathi eziyishumi ngosuku, weluleka ukwakha imisipha ngaleyo ndlela. umshini Ukufaneleka, noma kunjalo, kuzokwenza imisipha yakho yokululama ithoni hhayi ukuthola fat ngokweqile nokuvivinya umzimba njalo nomthelela omuhle empilweni jikelele. Isixazululo Yiqiniso, ngamunye ozoba umnikazi. Okudingekayo - it is kuphela isifiso sokuba sithole noma aphinde sibalo enhle, futhi impela kancane isikhathi free. Hlala uphilile!

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