Kusukela esemncane, abazali basifundisa ukugcina umhlane wethu uqonde, kodwa kuncane kakhulu okukhokhelwa ukuvivinya umzimba okungasiza ekwakheni ukuma okuhle nokulungile. Kodwa ngenxa yokuthi i-corset ye-muscular ithuthukiswe kanjani futhi iqiniseke, ayincike kuphela ekubukeni, kodwa nakwezempilo.
Enye yezinhlanzi ezinkulu, okusiza ukugcina umhlane wakho uqonde, kudinga ukunakwa okukhudlwana nokuqeqeshwa isikhathi eside. Imisipha ehamba phambili kunazo zonke esiyikhuluma ngayo iyaziswa kakhulu phakathi kwamadoda, ngoba iyasiza lo muntu ukuthola isibalo ngesonxantathu esiphendukekile. Ukuba khona kwezinto okuthiwa "amaphiko" kubhekwa njengombonakaliso wobuningi namandla, ngakho-ke abantu bezemidlalo besilisa bakhathalela ngokukhethekile ukuqhuma-ups kanye nokudonsa, ukuzama ukuphambanisa amaphiko nokubuyela emuva.
Abesifazane abaningi bakholelwa ukuthi ubuhlungu obukhulu obudlulile abudingeki ukuba busebenze, ngoba kungenzeka ukuthi ubuyele emuva. Amantombazane othandekayo, lokhu kuyiphutha elikhulu, ukuze owesifazane akhuphuke intaba yemisipha, kubalulekile ukusebenza kanzima kanzima ezinhlelweni ezikhethekile futhi uthathe ukudla okhethekile kwezemidlalo, ngakho-ke qala ngesibindi uqeqesha wonke amaqembu omzimba ngaphandle kokwesaba ukuthola umzimba ophefumulayo. Futhi kungenjalo ungayigodli ukuvivinya umzimba we-latissimus muscle ngemuva, bayokusiza ukuba uthole ukuma okuhle, vusa isifuba sakho uphinde uphakamise umhlane wakho omuhle.
Manje ake sibheke indlela yokuphambanisa imisipha yangemuva engenhla.
Ukuzivocavoca kwe-latissimus muscle ngemuva
- Ukuhlelwa kwezingqungquthela emathafeni . Yima impela, izinyawo zamaphethelo ububanzi ngaphandle, kancane kancane ziguqa ngamadolo, i-torso igxila phambili emazingeni angama-45 °, izimbongolo ezandleni, izingalo ziyancipha. Khipha kancane kancane ama-dumbbell ku-waistband, ubambe imizuzwana engu-2-3 bese ubuyela esimweni sokuqala. Ngesikhathi sokuzivocavoca, zama ukugcina izingxenyana zakho endleleni, bese udweba imisipha ngemisipha yangemuva.
- Ukutshala kwe-dumbbell kuya ohlangothini emathafeni . Yima impela, izinyawo zamaphethelo ububanzi ngaphandle, kancane kancane ziguqa ngamadolo, i-torso igxila phambili emazingeni angama-45 °, izimbongolo ezandleni, izingalo ziyancipha. Kancane kancane uhlaziye izingalo kancane ezigobile ezinhlangothini ezinhlangothini, ubambe imizuzwana engu-2-3 bese ubuyela esimweni sokuqala. Ngesikhathi sokuzivocavoca, qiniseka ukuthi imisipha yakho yangemuva isebenza, futhi awukhothameli esifundeni se-lumbar.
- I-Push-ups ngokubamba okubanzi . Yehla phansi, faka izingalo zakho phansi phansi kunokuba ububanzi bamagxa, imilenze ndawonye. Yehlisa kancane kancane ngangokunokwenzeka, ubambe imizuzwana engu-2-3 bese ubuyela esimweni sokuqala. Ngesikhathi sokuzivocavoca, ungaqambi phansi phansi futhi uqiniseke ukuthi awukhothameli esifundeni se-lumbar.
