Uqheliso kuba esifubeni okanye Indlela Yandisa lwebele

A amagama ambalwa malunga nezo kwezinye

• Amantombazana amaninzi nabafazi bafuna ukwandisa ibele nge umthambo. Kodwa bambalwa abantu babone ukuba kunokwenzeka ukuba ukwandisa namadlala mammary, nokuphuhlisa ngqo izihlunu esifubeni. Anatomically kwi amadlala mammary musa ukuba loo izihlunu ukuba iza kuphuhliswa. Banzi le nxalenye umzimba kunokwenzeka kuphela uqhaqho. Noko ke, kukho izihlunu esifubeni. Yiloo nto, ngoko azivale ukwandisa ulungise mmandla yendalo. Ngenxa yoko, uqeqesho ezinokukhulisela lwebele ukunyusa umthamo wayo, inzuzo kunye ilizwi. Konke oku kunokukhokelela nokufunyanwa imbonakalo olusebenzayo ezinqwenelekayo.

• Izihlunu izihlunu esifubeni zinkulu ngokwaneleyo. Ukuze ufumane ukuba ukuphuhlisa kukhula, kufuneka sisebenze nzima. Oku kufuna uqeqesho kakhulu kwaye imithambo ukuze esifubeni. Ngoko ke, kufuneka ngoko nangoko ukuphoxa abo bakholelwa ukuba nje umthambo ezimbalwa ezilula ezinokuthi ukucombulula ngokusisigxina ingxaki amabele ezintle uhlaza.

A umthambo ezimbalwa ezilula kunceda ithowuni amabele inkxaso, kodwa ukuyandisa, yeha, abanakukwazi. Ngoko ke, simele silungiselele yokuba umthwalo uya kuba mkhulu, yaye emva nokuqeqesha izihlunu zinhle abagulayo kancinane. Uqheliso for esifubeni ezingafanelanga ukuba nezinga olomeleleyo.

ukuqeqesha indlela

Uqheliso webele ukuphefumla kunye kumaza afunekayo ukuze kathathu ngeveki. Yonke imihla, ukuba bangenzi. uqeqesho Intsingiselo i alternating imithwalo kunye nexesha lokuphumla emva kwabo. Oko ngexesha lokuphumla imisipha uqale ukukhula.

Yenza imithambo kuba esifubeni banokuba ejimini, kodwa ungakwazi ekhaya. Kwimeko yokugqibela uya kugcwala kuthenga ezimbini inokuwa dumbbells eekhilogram 7-10.

Uqheliso lokuba izihlunu esifubeni

Kulungele up. Le izifundo linyathelo efunekayo, nto leyo inceda zilifudumeza imisipha, ukutsala Wazolulela nabo ngokoqobo. Kuyanceda ukuba ukuphumeza ukusebenza wacela ukuzilolonga ezisisiseko, kwakunye ukuphepha iingozi ezingeyomfuneko. Ngoko ke musa ungaphoswa le nto: khetha ukuba imizuzu 5-6.

Umthambo "East"

  Hlala kwi esitulweni okanye abe eludongeni. Emva ngokuqinileyo nxamnye kumphezulu othe tyaba, ukuze zingumthwalo msebenzi kufuneka ibe ngokupheleleyo phezu kwesifuba, hayi izihlunu umva. Palm uqhagamshele ngaphambili esifubeni. Kuyimfuneko ukuba noxinzelelo entendeni yesandla sakho ngamandla kwizihlunu esifubeni tensed ngokuphawulekayo. Gxila kule imvakalelo kwaye bangalahlekelwa ukusetyenziswa. Bala ukuya kwishumi, kwaye ke sehla entendeni ngeesentimitha ezintlanu phambili. Phinda i akhawunti ezilishumi. Qhubeka ukuze uhambise izandla phinda lo msebenzi kangangoko kunokwenzeka. Emva koko unclench izandla zakhe, ocoliweyo izandla okudambisa akhululeke. Phinda amaxesha amabini ngaphezulu.

Umthambo "Skier"

Thatha dumbbells kunye sixelise iintshukumo kuyasibhebhetha skier. Musa ukulibala ukuba agcine indlela yakho. Ukwenza umthambo kufuneka ibe kade. Ngobunono phakamisa izandla zakho use ubude esifubeni, ukulungisa imizuzwana embalwa, ngokucotha asezantsi. Run kufuneka ibe amaxesha 3 nabameli 6.

Umthambo "The Wall"

 

Kufuneka babe emnyango, izandla zakhe phezu nomhlambi wakhe. Push phambili, ngokungathi uzama ukususa eludongeni, phezu nokuqhubeka imizuzu. Emva koko Ungayami kancinane waya ukuvulwa phinda. Olu tyekelo kwandisa umthwalo phezu kwesifuba. Ngexesha lo msebenzi kufuneka uzive ukuba izihlunu esifubeni kunzima ngamandla.

Umthambo "Wall 2"

Efanayo njengoko Kumsebenzi ongaphambili, kufuneka kuphela bema nxamnye eludongeni, hayi emnyango. Qiniseka ukuba kanye kuba zityediwe umva, nawe udlulisela umthwalo izihlunu umva, hayi esifubeni. Yenza amaxesha 3 imizuzu 2.

Exercise "push-ups"

 

Le yeyona ilungileyo ukuba ukunikela umthambo ukuze esifubeni ekhaya. Xa indlela enye kuku cofa amaxesha-20. Ubuncinane oku kumele balangazelela.

Exercise "Push-ups ukusuka kwisitulo"

Yima phaya yakho esitulweni, ukuphumla ezandleni zakhe. Kwi-engile degrees 30-45 yandisa umlenze phambili. Kugoba iingalo zenu, wehlisa phantsi umzimba. Buyela indawo yokuqala. iiseti W maxesha 6-8.

Umthambo "Bena"

Lo msetyenzana ebaluleke kakhulu, nangona kunzima ukwenza ngokwaneleyo.

Balala akukho umgangatho, Uthatha dumbbell, wabeka izandla zakhe esifubeni sakhe. Ngoku angakhululeki esifubeni sakho nephakamise dumbbells phezulu. Nyusa kwaye sehlise dumbbell umva izihlandlo ezisibhozo. Iiseti ezintathu.

Umthambo "Bussing"

Hlala esitulweni, izandla kunye dumbbells phambi esifubeni, iingalo emacaleni enu. amaxesha 8, lolule iingalo zakhe ecaleni, ukugcina iingalo emacaleni. Emva koko phinda efanayo, nihlinza iingalo zakhe. uqhawulo-12, 2 ndlela.

Umthambo "Elula"

Lo msebenzi lokugqibela. Sebenzisa i umthambo "udonga", kodwa akusafuneki ukuba cinezela, ilenga nje izandla zakho. It buyasikhulula izihlunu kwaye luthoba umzimba.