Yini engakunikeza umzimba wokubethisa ngamabele? Isifuba esiqinile, esikhulisiwe esizohlala esihlalweni se-pectoral esithuthukisiwe. Ubukhulu besisu abukho ukukhwabanisa, ngaphandle kokuhlinzwa kwepulasitiki, akunakushintsha, ngakho uma ufuna ukwenza i-deuce yakho yesithathu - uyazi, lokhu ngeke kukusize. Kodwa abambalwa ukuphakamisa isifuba, ukuletha kule ithoni - kungenzeka ukuthi kukhona. Ngesikhathi esifanayo, kubalulekile ukwenza izivivinyo ukuqinisa imisipha yesifuba kancane futhi ngokushelela, ukuze imisipha ye-pectoral ikhuphuke.
- Ukuvivinya amandla ngamandla esifubeni. Sukuma uqonde, imilenze iphakanyiswe ububanzi, esandleni - izimbongolo, izingalo eziphakanyisiwe phambi kwakhe, ziboshwe ezinhlangothini, izintambo zibheke ezinhlangothini. Yenza izinyathelo njengokungathi ubhukuda: thatha izandla zakho, uziqondise, uzihlakaze, ugobe emaceleni bese ubuyela esimweni sokuqala.
- Ukuzivocavoca okuyisisekelo esifubeni. Sukuma uqonde, izinyawo zamaphethelo eceleni, ezandleni - izimbongolo, izandla emzimbeni. Exhale futhi uphakamise izingalo zakho zangaphambili phambi kwakho kuze kube sezingeni lesifuba, ngokuphefumlelwa - ngokuthobeka uthathe isikhundla sokuqala. Lungisa umzimba, hamba izandla kuphela.
- Ukuzivocavoca ukuqinisa isifuba. Ulale emhlane wakho, imilenze igobile emadolweni, izandla ezinama-dumbbells ekhanda. Uma uphumule, uphakamise futhi uphendule ngezandla ndawonye ezingeni lesisu, uphinde uphinde uphinde uphinde uphumelele.
- Themba empileni yakho, bhonqa amadolo akho, izandla ngqo ezinhlangothini, ezandleni zakho - ama-dumbbells. Faka, phambanisa izingalo zakho, uphume futhi ubuyele esimweni sokuqala. Uma uwela, qiniseka ukuthi isandla esisodwa nesinye isandla siphezulu.
- Ukuzivocavoca ngesifuba esinama-dumbbells. Ulale emhlane wakho, imilenze yakho yaguqa ngamadolo, wabeka isandla esisodwa emlonyeni womzimba, ubeke esinye isandla ngemuva kwekhanda. Faka futhi ushintshe kahle
isandla ezindaweni, uphume futhi ubuyele endaweni (yenza "izikhali" ngezandla zakho). - Ukuzivocavoca esifubeni ekhaya. Ulale emhlane wakho, imilenze iguqa ngamadolo, izandla ezinama-dumbbells emzimbeni. Faka, phakamisa kancane izandla zakho uphinde uzihlalise ikhanda. Ekuphumuleni ukubuyela ngokushelela endaweni yokuqala.
- Ulale emhlane wakho, imilenze iguqa ngamadolo, izandla ziqonde ngqo phambi kwakho, nge-angle engama-degree angama-90 emzimbeni. Chaza ngezandla zakho umbuthano ogcwele, uqale ubeke izandla zakho ngemuva kwekhanda lakho, bese usakazeka ezinhlangothini, bese-ukuxhuma ezingeni lesisu bese ubuyela esimweni sokuqala.
Phinda ubuchopho bokuzivocavoca ngamabele kubantu besifazane kuma-3 amasethi okuphindaphinda kuka-15-20 kathathu ngesonto, futhi imiphumela ngeke ihlale isikhathi eside!