Ngokuqondene nokuqeqeshwa kwemisipha ye-pectoral, abameleli abaningi bezocansi ezifanele banombono ongalungile. Lesi sihloko sinezinkondlo eziningi, ezifanele ukuhlola. Ukusebenzisa imisipha ye-pectoral ekhaya ngeke kusize ukwandisa ubukhulu besifuba, kodwa ngeke kube yinto encane. Ukuzivocavoca okuhloswe ekuthuthukiseni imisipha, kuzosiza ukuqinisa isifuba, okuzokwenza kube kuhle emehlweni. Ngaphezu kwalokho, amafolda amabi ayophela phakathi kwama-armpits.
Indlela yokupompa imisipha ye-pectoral ekhaya?
Okokuqala, sizohlaziya imithetho embalwa ezokwenza ukuqeqeshwa kube ngempumelelo ngangokunokwenzeka. Udinga ukuqala ngokufudumala, okuhloswe ukufudumala imisipha namalunga. Ukuze wenze lokhu, kwanele ukugxuma ngentambo imizuzu emihlanu. Ukuze ulayishe kubalwa izihlungulu ze-pectoral, ukubopha noma ububanzi bezinsizakalo kumele kube ngokubanzi kunamahlombe. Okubaluleke nakakhulu ijubane lokukhulisa nokucindezela kwezandla, ngakho ukucindezela kufanele kudlule ngokushelelayo, futhi ukuvula izandla kuvulekile. Ukuze uphakamise imisipha ye-pectoral intombazane ekhaya, kubalulekile ukuqeqesha njalo, kodwa kubalulekile ukuthi ungayidluli. Okukhethwa kukho konke ukuqeqeshwa nsuku zonke. Qaphela ukuthi umzimba ngokushesha usetshenziselwa umthwalo, ngakho-ke ushintshe izivivinyo, noma ukwandise inani lokuphindaphinda noma isisindo esengeziwe.
Ukuzivocavoca ngemisipha ye-pectoral ekhaya:
- Ake siqale ngokuzivocavoca okuyisisekelo futhi okuphumelelayo - ama- push-ups . Thatha ukugcizelela amanga, ubeke izingalo zakho ngokubanzi kunamahlombe akho. Yehla phansi ngokuguqa izingalo ezihlangothini, okumele kube khona eduze komzimba. Khumbula ukuthi umzimba kufanele uqonde. Enye inguqulo ye-push-ups yokuthuthukiswa kwemisipha ye-pectoral - imilenze kufanele ibekwe egqumeni, isibonelo, ibhentshi noma i-fitball.
- Imiphumela emihle inikezwa yi-push-ups ephindaphindiwe, okudingeka ukuthi uhlale emaphethelweni esihlalo noma ebhentshini bese uphumule ngezandla zakho. Gcina imilenze yakho iqonde noma uyikhothamele ngamadolo akho. Izintambo ezithwala emoyeni emhlane zaziqondile. Yehla phansi, ngenxa yokuguqa izingalo ezihlangothini, kodwa ungathinti phansi ngezinyawo. Hamba kuphela emgqeni oqondile futhi ungadlulisi izintambo phambili.
- Kuwesifazane ukuphambanisa imisipha ye-pectoral ekhaya, kunconywa ukuba ufake umshini we-dumbbell ku-complex. Zibeke ebhentshini bese uthatha ama-dumbbells ngokuqondile, okudingeka ubambe izingalo ezikhishwe ngenhla kwesifuba. Ivunyelwe ukugoba ngemuva, futhi futhi unake izinyawo, njengoba kufanele zicindezelwe phansi. Bhonsa izingalo zakho ezinhlangothini, uzibeke phansi ngaphambi kokuba izibikezelo zihambisane nesitezi. Ngemuva kokulungisa isikhundla, buyela ku-PI. Ukuze usebenze izingxenye eziphansi nezansi ezingezansi, kunconywa ukuthi wenze lokhu kusebenza ebhentshini elithambekele phansi bese uphakanyiswa ngokulandelanayo.
- Omunye umsebenzi osebenzayo - ukutshala kwezandla nama-dumbbells. Hlela ebhentshini futhi uphinde ubambe izingqungquthela ngaphezu kwesifuba, kodwa kuphela izintende kufanele ziqondane komunye nomunye. Yenza ukulimala kwembumbulu kuya ezinhlangothini, wehlise izandla zakho uze uzizwe ubuhlungu emisipha ye-pectoral. Lokhu kuvumela ukugoqa kancane kwezingalo ezihlangothini. Ngemuva kokulungisa isikhundla, buyela esimweni sokuqala.
- Ukuphambanisa imisipha ye-pectoral ekhaya kumntombazane kungenzeka futhi ngosizo lomxhasi, okumele kudluliselwe noma yikuphi ukuma okuhleliwe. Hamba ngomhlane wakho kuye bese uqonda izingalo. Thatha isinyathelo phambili ukuze wandise umxhwele. Gcina izandla zakho ezinhlangothini ukuze zihambisane phansi. Umhlahlandlela wezinsika bese ugoba kancane izingalo zakho emaceleni. Ukunciphisa, yenza ukunciphisa kwezandla phambi kwakho, futhi ekuphumuleni ukubuyela ku-FE. Kubalulekile ukulungisa isimo ngasinye somzimba ukuze umthwalo ungaphambuki.