Ngokukhawuleza okanye kamva, ukuba usebenza kuphela kunye neoli egciniweyo kwisisu nangasese, ingxaki nge-"fat fat" esezandleni zakho iya kuza, kwaye kunye kunye, ixesha liza kufika kwaye uzakufumana amabele aguqayo, ngamanye amaxesha kunye ne-cellulite kwaye welula amanqaku kwiingalo zakho nangesifuba! Ukuze ungeke usebenze ishishini kwilolu hlobo olubulalayo, kubalulekile ukunyamekela iindawo ezincinci - phantse zingalindelekanga, kwaye kunye nobudala-phantse kube yintlekele. Ngenxa yobuhle bezandla kunye nesifuba, sincoma ukuba uhlawule ingqalelo kwimigangatho yokungahambisani nemivalo.
Ziziphi izihlunu ezichaphazelekayo?
Njengoko kukhankanywe ngasentla, kwiibhola ezifanayo, ungasiphakamisa ingalo kunye nesifuba sakho. Ngaloo ndlela:
- i-triceps;
- i-pectoralis muscle enkulu;
- umsila omncinane kunye omkhulu;
- imisipha ye-rhomboid;
- umsila ogqithisayo kakhulu;
- imisipha.
Qaphela ukuba ukuqhutyelwa kwimiba engalinganiyo yokupompa ii-biceps akufanelekanga, nantsi uya kuncedwa "isihlobo" semigangatho - ibha engqambileyo.
Triceps okanye isifuba?
Ukuze ugxininise uxinzelelo kwi-triceps okanye kwi-muscle ye-pectoral ngexesha lokuzivocavoca, kubalulekile ukuba utshintshise ukusebenza. Ukuba ufuna ukupompoza isifuba sakho, izandla zakho kufuneka zibe kude nesifuba ngokukhawuleza xa uguquguquka, kwaye umzimba uphazamise phambili.
Kwimeko apho udinga i-triceps ehluthayo, okokuqala, faka izandla zakho zisondele kumzimba ngexesha lokunciphisa, kwaye ungaphenduli phambili phambili, uhlale uqonde.
Inkqubo yokwenza
Ukuzivocavoca kwimivalo engalinganiyo yamantombazana, akukho nto, ngaphandle kokuba inani lokuphindaphinda alifani nelinye lamadoda. Ngaphambi kokuqala kubalulekile ukufudumala kakuhle kunye nokuxoxisana, kuya kunceda ukuphepha izigulana - ukutshiza kunye nokuchithwa .
Imivalo kufuneka ibe mkhulu ngakumbi kunamahlombe akho, ubuso-nokuba, ngaphandle koko, ukutshintsha, unokubangela ukuvuthwa komlenze.
Sithatha zombini ngezandla ngeefayili ezifanayo, ukunyuka (ukuhlambalaza, okanye ukusebenzisa i-footrestrest) kwaye uyehla, ukugoba izibonda zethu. Kule meko, isantya sokuguqa kweenduli kufuneka sibe ubuncinci - 90 °, kwaye mhlawumbi kuncinci. Ubungakanani bugcwele ngokukhawuleza, ukuba ungumqali, nciphisa ubukhulu, kodwa unamathele kwizinga.
Into ongenakuyenza:
- jerks;
- kukhulula.
Ukuphefumula:
Ukwandiswa kweengalo zengalo, ukukhangela, kwi-bend - inhale.
Yonke into ongayenza kwimivalo engalinganiyo iphakanyisiwe, ukuba ufuna ukwenza iintlobo ezahlukeneyo zokusebenza, yenza ukuqeqeshwa kwimiba engalinganiyo. Ukwenza oku, kufuneka uxhomeke ubunzima obuninzi kwibhande. Le ndlela ifana, kodwa omnye akufanele athathe indawo yokuqeqesha okunjalo ngaphezu kwama-2 ngeveki.
Kubonakala ngathi sixoxile kunye nento eyenziwa ngayo kwimivalo (musa ukulibala malunga neesesthetics zeengalo zesifuba kunye nesifuba!), Kunye nezobuchule, kunye nokudibanisa ekuthandeni (ukuqhubela phambili kwi-triceps, esifubeni, ngesisindo), nangona kunjalo Ingaba uqinisekile ukuba kulungele ukutyelela ekusebenziseni imivalo engavumelekanga?
Amanani amaninzi "ngenxa":
- Imivalo iphantse yonke ididi,
ngokuthenga kwabo, akudingeki ukuba uchithe imali, kwaye ukusetyenziswa kwabo akudingeki ukuba uhlawule umrhumo wenyanga, njengamaziko empilo. - Ukuzivocavoca kukuqala kwaye akudingi ukuba nolwazi olujulile kwimidlalo.
- Iibhotile - oku kukuphela kwendlela yokuphambanisa izandla kunye nesifuba ngo-1 nje.
- Ukongeza kokupompa isifuba neengalo, usondela kwisisu esisisithambathiso esifanelekileyo. Ndikholelwe, emva kokuzivocavoca, uya kuziva yonke intshi ye-press yakho!
- I-Push-ups yindlela efanelekileyo kakhulu yokutshisa iikhalori emva kokusebenza kunye nokweqa intambo, ukuba awukhethi ukuya kwiimimulator ezizodwa.
Ngoko, xa uzame, awulahlekelwa nantoni na, kuba akudingeki ukuba utyalomali imali ekuthengeni imivalo. Kwaye umphumo kunye nemeko yakho yempilo iya kuba yinto engcono kakhulu yokuqhubela phambili izifundo!