Ngokuvamile akunakwenzeka ukuzwa emantombazaneni umbuzo: "Yikuphi ukuvivinya umzimba okunciphisa isifuba?", Ngoba iningi lethu liphupha nje ngokukhulisa le ngxenye yomzimba. Noma kunjalo, izivivinyo ezingcono kakhulu zokunciphisa ivolumu yamabele ukuqeqeshwa kwamandla kwabesifazane . Ukuzivocavoca ngemithwalo ehlukahlukene kukhululeka kahle ukukhulula umzimba emanzini amaningi, okwenziwe phakathi kwezigulane ze-mammary kanye nemisipha ye-pectoral. Amafutha anjalo athobisa kakhulu isifuba.
Indlela yokunciphisa usayizi webele - izincomo eziyinhloko
Ukuzivocavoca kufanele kwenziwe ngesilinganiso noma ngesantya esisheshayo, futhi uqhubeke ngezinqubo ezingu-3-4. Ukuphindaphinda kwesenzo ngasinye kufanele kube izikhathi ezingu-20, kanti okunye okuphakathi kwendlela ngayinye kufanele kuthathe imizuzu engaphezu kwengu-60. Uma ukhetha imithwalo ngaphandle kwemithwalo, khona-ke kuyodingeka ibe inombolo ekhungetheyo. Ukuzivocavoca umzimba kokunciphisa kwebele kufanele kwenziwe kuphela ngejubane eliphuthumayo, kanti ukuphumula phakathi kwemikhawulo (okungengaphansi kwemizuzwana engu-15) kufanele kube mfushane.
Ukuzivocavoca ukunciphisa usayizi webele
Izenzo zokunciphisa imisipha ye-pectoral zifaka okulandelayo:
- I-Push-ups esuka phansi. Kungenziwa ngisho nasemadolweni abo. Imithwalo enjalo iyokuvumela ukuba unakekele ukuhamba kwakho.
- Thatha izimbongolo ezandleni eziphansi futhi uzihlakaze. Yenza umthwalo onjalo ngezindlela ezintathu okungenani izikhathi ezingu-15.
- Umthwalo olandelayo ngokomzimba ubizwa ngokuthi "Ukudlala i-accordion." Izandla ezinama-dumbbell kufanele zibe ngqo phambi kwesifuba. Hamba ngezindlela ezihlukene ngokugoba ngezandla zomlenze, bese uqonde.
- Senza i- "Mill". Uma ingalo eyodwa enezimbongolo zikhuphuka, enye ngesikhathi esifanayo yenza idethi phansi. Shintsha izandla ngokuhlukile.
- Hlanganisa kancane "kwebhokisi". Ngenye indlela, "phonsa" izandla ngezindebe eziphambili.
- Lala phansi ebhentshini elizungezile, izandla eziboshiwe nama-dumbbells ziphambi kwakho. Ubelethe ngezindlela ezahlukene. Inamba yezindlela ezidingekayo yi-3-4, izikhathi ezingu-15.
- Manje udinga ibha. Isikhundla sokuqala kufanele sihlale sinye. Themba ebhentshini ngomhlane wakho, ngezandla ezigobile esifubeni sakho kufanele kube ibha. Ukubanjwa kwebha kufanele kube mkhulu kakhulu kunesilinganiso. Qondanisa izingalo, ibha ihoxisiwe phambili, buyela esimweni sokuqala. Gcina iziphambili zakho zihamba ngokuzenzekelayo futhi izingxube zakho zihlanjululwe.
- Ukusebenza kwangaphambilini kungenziwa ngokuhlukile. Hlala phansi futhi uncike ebhentshini elithambekele. Ukubamba okuphakathi ngezandla ezigobile ubambe ibha. Phakamisa izingalo zakho bese uphonsa ibha kude nawe, thatha isikhundla sokuqala.
