Akunakwenzeka ukuva kumantombazana umbuzo: "Ziziphi iindlela zokunciphisa isifuba?", Ngenxa yokuba abaninzi bethu baphupha nje ngokunyusa le nxalenye yomzimba. Nangona kunjalo, ukusetyenziswa okusemgangathweni ukunciphisa umthamo wamabele kuqeqesho lwabafazi . Ukuzivocavoca ngemithwalo eyahlukeneyo kukhululekileyo ukukhulula umzimba kumanqatha amaninzi, kuhlanganiswe phakathi kweengcambu ze-mammary kunye nemisipha ye-pectoral. Amanqatha anjalo athobisa kakhulu ibele.
Indlela yokunciphisa ubungakanani besisu - iingcebiso eziphambili
Ukuzivocavoca kufuneka kwenziwe kwinqanaba okanye ngokukhawuleza, kwaye uqhubeke neendlela ezi-3-4. Ukuphindaphinda komsebenzi ngamnye kufuneka kube ngamaxesha angama-20, kwaye yonke indawo phakathi kweendlela nganye kufuneka ihlale ingaphantsi kwemizuzwana engama-60. Ukuba ukhetha imithwalo ngaphandle kwemithwalo, kuya kufuneka ibe yinani elinqandekileyo. Ukuzivocavoca umzimba ekunciphiseni isisu kufuneka kwenziwe kuphela ngokukhawuleza, ngelixa ukuphumla phakathi kweendlela (ezingekho ngaphezu kwemizuzwana engama-15) kufuneka kube mfutshane.
Ukuzivocavoca ukunciphisa ubukhulu besisu
Izenzo zokunciphisa imisipha yepectoral ziquka ezi zilandelayo:
- Ukunyuka kwamanqanaba ukusuka kumgangatho. Zingenziwa nakwiidolo. Imithwalo enjalo iya kukuvumela ukuba unakekele ukuhamba kwakho.
- Thatha iidumbulu kwiingalo ezihlazileyo kwaye uzixhaphaze. Yenza loo mthwalo kwiindlela ezi-3 ubuncinane ngamaxesha angama-15.
- Umthwalo olandelayo ngokomzimba ubizwa ngokuba "Ukudlala i-accordion." Izandla kunye nezidumbane kufuneka zibe ngqo phambi kwesifuba. Yenza i-jerks ngeendlela ezahlukeneyo ngokuzibophelela kwizandla zomlenze, kwaye ngokuthe ngqo.
- Senza "iMill". Xa kukho enye ingalo kunye ne-dumbbells, enye enye ngexesha elifanayo yenza i-dash down. Tshintsha izandla ngokuthe ngqo.
- Zenzele "ibhokisi". Ngenye indlela, "uphonsa" izandla zakho kunye nezindlebe ezingaphambili.
- Ulala phantsi kwibhentshi elincinci, izandla ezithobileyo kunye nezidumbulu ziphambi kwakho. Ubabele ngeendlela ezahlukeneyo. Inani leendlela eziyimfuneko zi-3-4, ezili-15 ngezihlandlo.
- Ngoku ufuna ibha. Isikhundla sokuqala sifanele sihlale sisifana. Uxoxe ebhentshini yakho emva, ngokubambelela kwisifuba sakho kufuneka kube yindawo yokuhamba. Ukubanjwa kwebhardi kufuneka kube mkhulu kunomyinge. Ukulungiswa kweengalo, ibha ibuyiswe phambili, ubuyele kwindawo yokuqala. Gcina izibilini zakho zihamba ngokuzenzekelayo kwaye izibonda zakho zihlanjululwe.
- Umsebenzi ongaphambili ungenziwa ngokuhlukileyo. Hlala phantsi kwaye uncike kwi-bench incline. Ukubambisana phakathi kwezandla ezibophekileyo yibambe ibha. Gweba iingalo zakho uze uphose ibha kude nawe, thatha indawo yokuqala.
