Yonke intombazana ifuna ukugqibelela ngobuhle. Ndifuna ukuba loo nto ibonakale ithandwe yimibono yenkwenkwezi yendoda kwaye yenza ukuba umnqweno ukwazi. Nangona kunjalo, idatha efanelekileyo yendalo ayitholakali kubo bonke. Kule meko, isondlo esifanelekileyo , izambatho eziphathekayo kunye nokuzilolonga kunokunceda.
Icandelo elibalulekileyo lokutsala kwabasetyhini libele, amaninzi amantombazana ayazibuza indlela yokupompa amabele amnandi. Kuyimfuneko ngokukhawuleza ukucacisa lo mbuzo: ukuzivocavoca umzimba akukwazi ukuguqula umlo kunye nobukhulu besifuba, kuba ibele iqukethe kuphela izicubu ze-adipose kunye ne-gland. Nangona kunjalo, ngoncedo lokupompa izihlunu zesifuba, unokwenza kube lula ngakumbi kwaye ukhusele ukuguquka.
Indlela yokupompa izihlunu zesifuba?
Iisifuba zesifuba sinokungeniswa kuphela kwinkqubo yokusebenza ngokomzimba, ngaphezu kweyesiqhelo. Inokufunyanwa ngoncedo lwesethi yokuzivocavoca umzimba kunye nenkqubo yokubhukuda, i-tennis kunye ne-volleyball.
Indlela yokupompa intombazana yentombi?
Ukuze kuqhutywe iisifuba zesifuba, ukungabikho okwaneleyo kokusebenzisa ama-1-2, kwenziwa ngeendlela ezimbalwa ngeveki. Kukho ubunzima obubonakalayo obuphendula umbuzo wendlela yokupompa isifuba ngokuzilolonga.
Ukuzivocavoca inombolo 1 . Ukwenza ucingo lwebar, ulele kwibhentshini eline-incline ye-angle ye-30-45 degrees. Kulo msebenzi, kuya kufuneka ukuba ubhalise kwi- gym . Kubalulekile ukwenza iindlela ezi-3, ngasinye sinokuphindaphinda ama-15-20. Ukuphumla phakathi kweendlela kunokuphela kwimizuzu engama-1.
Ukuzivocavoca inombolo 2 . Ukunyuka kwamanqanaba ukusuka kumgangatho kunye neendawo ezininzi zeentende. Ukupompa isifuba esisuka kumgangatho, kufuneka wenze i-10-push-ups kwiindlela ezintathu kunye nekhefu elifutshane. Ngeentlungu ezibuthathaka zesifuba nezandla, kunokwenzeka ukwenza i-push-ups emadolweni. Ukuba umsebenzi ochazwe ngokucacileyo unikwe lula kakhulu, kungcono ukuwuthatha indawo kunye ne-push-ups kwimivalo engalinganiyo. Kule meko, udinga iindlela ezintathu kunye namaxesha amaninzi anokwenzeka. Ukususela ekusebenzeni okunzima, kuyimfuneko ukukhokelwa yimeko yempilo.
Ukuzivocavoca inombolo 3 . Ukulima ngaphandle kweDumbbell. Isikhundla seBhunga: silele ebhentshini. Ukuzivocavoca kwenziwa kwiiseti ezintathu zamaxesha angama-15-20 kunye nokuphumla okufutshane.
Ukuqeqesha ngokupompa kwebele kusenziwa kakuhle kwi-gym ngendlela eya kubhaliweyo ngayo. Unokucela umqeqeshi ukuba abonise indlela yokupompa kakuhle amabele amabhinqa. Ukusetyenziswa ngokungazenzisiyo nangokuziqhelanisa akuyi kukhokelela kwisiphumo esifunileyo, kodwa kuya kuphazamisa.