Kanjani ukwakha imisipha esifubeni intombazane

Okudidayo ukuthi, kodwa akuzona zonke abameleli besilisa abathanda amabele enkulu, baze bangabe besaba makudle kahle igcinwe, ifomu besifazane amahle ezikhangayo. Ngakho-ke, indlela ekhiphela up imisipha pectoral intombazane, sizobe ukukhuluma ngazo kulesi sihloko.

Omunye izivivinyo kuqala, okuyinto ungathanda ukuba ugxile, kuyinto Uma unganakile, eyisisekelo kunazo, kodwa zinhle kakhulu, futhi libizwa ngokuthi "push-ups". Ukuthi umsebenzi kangcono imisipha esifubeni, hhayi kuphela ngoba amadoda kodwa futhi abesifazane. Yiqiniso, ukwandisa shape yabo ngenxa lesi sivivinyo akunakwenzeka, kodwa esifubeni iziphakamisile futhi kuyoba sexier kakhulu. Ngakho-ke, ukuze ekhiphela up the pectoral imisipha, intombazane ekhaya ukuba ekhama kusukela phansi okungenani kanye ngosuku. Ekuqaleni, mhlawumbe, ungatholi ukwenza ngisho nakanye nje, kodwa nsuku zonke imiphumela kuyoba kangcono, okubaluleke kuleli cala - isifiso nolaka. Ngakho-ke, ngemva kwesikhathi esithile, ungakwazi kalula enze 20 push-ups ngesikhathi.

Kusese impela umzimba adingwa yimisipha pectoral amantombazane, enye yazo ibizwa ngokuthi "uDonga LwaseBerlin". Ngaye, kubalulekile ukuba ukhethe noma iyiphi odongeni lwendlu, lapho ungakwazi kalula uthole, futhi lutho ngeke iphazamise ukusebenza mpo kwalo msebenzi. Esondela odongeni, ngokuqinile ucindezela ke ukuze izandla babekwa kanye umzimba, bese iqala ukuya odongeni, ukunwebeka kwemisipha imisipha esifubeni sengathi ufuna push it yamafomu yayo enhle. Yenza lesi sivivinyo imizuzu emibili kuya kwemithathu.

Kanjani ukwakha imisipha esifubeni intombazane? It silula, besebenzisa umsebenzi "Bench phansi" elandelayo, okuyinto evame kakhulu belulekwa abaqeqeshi emakamelweni ukuqina. ukuqaliswa yayo kuphela uzodinga dumbbells, futhi ekhaya ungasebenzisa njalo 1.5 litre amabhodlela amanzi noma isihlabathi. Ukuze uqale abalale phansi, bese sicindezelwe izandla zakhe nge dumbbells nesifuba futhi kancane ukuthola kwabo, ukuze izimpahla ithunyelwe, futhi musa bend esihlakaleni bacondze etindzaweni letehlukene. Lo msebenzi kumele kwenziwe izikhathi 10 amasethi amathathu, phakathi okwenza abanye, kodwa ngomzuzu hhayi okungaphezu kokukodwa. Abaqeqeshi batusa ngokukhetha isisindo dumbbell, okuyinto okunzima ngempela ukukhulisa, kodwa uyokwazi ukwenza umsebenzi izikhathi 30 ngilokhu ezincane.

Ngikubheka njengokulungile kudingekile ukugcizelela ukuthi amantombazane abalwela ukwenza umzimba for esifubeni, kufanele usebenzise le mithetho elandelayo ibaluleke kakhulu futhi kudingekile. Okungukuthi, uhla egcwele umzimba, uma kukhona umthwalo omkhulu phezu imisipha kule ndawo, kufanele wenze kubo akukho kuka kabili ngesonto. Ngaphambi kokuqala ukuqeqeshwa kakhulu kuyadingeka imizuzu eyishumi ngokucophelela afeze asebenzayo gaphambi futhi ngilulekela izicubu. Kuphela kuleli cala, qaphela kakhulu futhi kunembile. Uma, ukwenza isibonelo, wena ukwenza ukuzivocavoca nge dumbbells noma okushayela, qiniseka buza nomqeqeshi ukukubonisa indlela kufanele ngabe benza njengenhlangano ukusebenza okungafanele kwanoma yiluphi msebenzi ngeke abalethanga imiphumela emihle futhi eside elindelwe, futhi ungaba yingozi empilweni yakho.

Ngithanda ukubalula yokuthi ufunde ukwakha imisipha esifubeni intombazane. Kodwa kumelwe futhi ngokucophelela futhi ngobumnene anakekele isikhumba amafomu akho amahle, ukuze amnikele ukubukeka abasha, enempilo futhi smart. Udinga ukuthenga imikhiqizo yezimonyo okhethekile kule ndawo. Le nqubo kumele kube njengoba esibophezelayo njengoba isicelo nsuku ukhilimu esikhumbeni noma ukhipha izimonyo ebusweni. Futhi lapha, isibonelo, ngesikhathi sokukhulelwa, udinga ukuthenga ukhilimu esikhethekile elula izimpawu, kanye usekela zangaphansi bafake nsuku zonke ukuze moisturize isikhumba futhi unake esifubeni sakhe. Ngithemba ukuthi amathiphu ami ku kanjani ukwakha imisipha esifubeni intombazane, ukukusiza kuzuzwe imiphumela oyifunayo!