Umbuzo othi "Ungasheshe uphakamise kanjani isifuba?" Akusiyo kuphela amadoda afuna ukukhombisa amandla awo, kodwa nakwabesifazane abathokozi ngokubonakala kwamabele abo. Uma uphinde ukhathazeke ngale nkinga, landela amathiphu abaqeqeshi bempilo .
Owesifazane angasifaka kanjani isifuba esincane?
Abesifazane abaningi bathambekela ekuphambeni esifubeni, bakholelwa ukuthi lokhu kuzokwandisa usayizi wayo. Lokhu akunjalo, futhi ukuqonda lokhu, kuyadingeka ukwazi ukuthi i-anatomy yesifuba ikhona. Ukuhlunga isifuba sakho, usebenza ngemisipha ye-pectoral, ikakhulukazi - nge-muscle enkulu ye-pectoral, enesimo se-fan, futhi-ne-muscle encane. Ngosayizi, zikhulu ngokwanele, ngakho ukuze uphume kahle isifuba, udinga imithwalo yemisebenzi ejulile, njengokuphakamisa izisindo ezinkulu, kanye namakhefu amakhulu okululama phakathi kokusebenza.
Futhi, naphezu kokuthi ukupompa kwebele akukwandisi isayizi lesifuba esinquma ubukhulu besibhakabhaka besifazane, lezi zivivinyo ziyoba nomthelela omuhle ekubukeni kwesifazane - ukuvivinya umzimba kwemisipha ye-pectoral kuzokwenza ukuthi le ndawo iphumelele kakhulu, ephakeme futhi isonwe.
Kanjani kahle ukupompa isifuba?
Lapho uqala ukuvivinya umzimba, ungakhohlwa ukunikeza isikhathi sokufudumala imisipha, ngaphandle kwalokho ungalimala. Ukwehlisa kufanele kwenziwe ngaphambi kokuqeqeshwa kwamandla ngaphambi nangemva. Isikhathi esivela kumsebenzi owodwa kuya kwesinye kufanele sibe izinsuku ezingu-2-3, ngoba Imisipha ye-pectoral kufanele ibuyiselwe.
- Umthwalo ongcono kakhulu wokupompa isifuba umshini wokunyathelisa ibhentshi, owenziwe ngama-dumbbells noma i-barbell. Umshini wenziwa ngokuzenzekelayo, udinga ukwenza amaqoqo angu-3 okuphindaphindiwe okuphindwe kabili. Qaphela ibhentshini ye-bench press: i-horizontal iqinisa umthwalo phakathi kwe-muscle enkulu ye-pectoral, enekhono eliphakeme-ligxilisa umphumela esihlokweni esiphezulu, kusiza ukuphakamisa isikhwama. Nge-inclining enezingqimba, ibha kufanele ihlehliswe phakathi kwesifuba, ngenkathi ibheke phezulu - phezulu. Awudingi ukuqondisa izingalo zakho ngokuphelele ngenkathi ucindezela. Ukubamba ibha yokufaka isifuba esifubeni kufanele kube bubanzi.
- Ukunikeza imisipha ukukhululeka okuhle kusiza ukuhlenga nokunciphisa ama-dumbbells, okwenza amanga. Lokhu kusebenza kwenziwa ngaphandle kokusheshisa, ukuzama ukuzwa ukucindezeleka kwemisipha. Phinda ukubuyiswa izikhathi ezingu-15-20, okwenza izinkomba ezingu-3. Uma uzalisa, gcina izimbongolo esimweni esincane esifanele - lokhu kuzonciphisa umthwalo emisipha. Ukugcina ama-dumbbell ngokuphelele akudingekile - shiya phakathi kwabo cishe 20 cm.
- Ekhaya, ukupompa isifuba kuzosiza lo msebenzi njengokucindezela. Ukuze uthole ukuqeqeshwa okuphumelelayo, udinga ukufaka indlela eyodwa yezinhlobo ezintathu ze-push-ups: endaweni engezansi (izikhathi ezingu-5-10), nesandla sokuphumula esihlalweni noma esihlalweni (izikhathi ezingu-5-10), nemilenze ephakanyiselwe ebhentshini (izikhathi ezingu-5-10). Ukuqeqeshwa okunjalo kunikeza umthwalo ogcwele kuzo zonke izingxenye zemisipha ye-pectoral, udinga ukuphinda iqembu le-push-up izikhathi ezingu-3.
Amathiphu awusizo wokupompa kwebele
Ukuze uqeqesho luphumelele ngempela, udinga ukudla kahle. Abesifazane bavame ukwenza iphutha lokunciphisa kakhulu ukudla kwabo. Kodwa uma ufuna ukuphambanisa imisipha, zama ukulandela imithetho yempilo yokudla:
- ukudla kufanele kwahlukaniswe - izikhathi ezingu-5 ngosuku, zama ukungavumeli ukuvela kwesidlala esikhulu - kunciphisa umzimba, okwenza isisindo sande ngenxa yamafutha aphikisiwe;
- ukusetshenziswa kwama-carbohydrate "okukhanya" kufanele kube nokulinganiselwe, ngaphambi kokuqeqesha kudingeka uvuselele umzimba wakho nge-"slow" carbohydrate - okusanhlamvu, imikhiqizo yokusanhlamvu;
- emva kokuqeqesha, kufanele udle ukudla kwamaprotheni, ngenxa yokuthi izidumbu zesifuba ziyokhula, ukudla kwansuku zonke kwama-protein kumele kube okungenani u-1 g ngalunye ngesisindo somzimba esingu-1 kg, ngaphandle kwalokho umzimba wakho ngeke ube nento yokwakha izicubu zomzimba;
- ukuphuza i-ration - 2 amalitha amanzi.