Ukuzivocavoca Ukuqiniswa Kwebele

Kwenzeka kanjani ukuba wenze ukuqina kwebele? Ukuzivocavoca kwalokhu kulula futhi kulula. Siyabonga, ungakwazi ukulungisa kalula umzimba wakho ehlobo, futhi ukulula kwabo kuzobavumela ukuba bangenzi nje kuphela kumaqembu empilo nokuzikhandla, kodwa nasekhaya. Ukuzivocavoca kwesifuba esikhuphuka kungenza ukuba i-bust yakho ihle futhi ifanele.

Ukuzivocavoca kwe-elasticity yemisipha ye-pectoral

Kulesi sihloko, sizocabangela ukuthi yiziphi izivivinyo ezifanele ukuxilongwa kwebele. Phakathi kokuzivocavoca okuphumelelayo kakhulu nokusheshisa kwe-elasticity yebele kufanele kubone lokhu:

1. Ukuzivocavoca okuvame kakhulu kuyisisusa-ups kusukela phansi . Kodwa ukuze kunikezwe isifuba ukuqina okudingekayo, kubalulekile ukwazi imfihlo eyodwa - okuyi-presses ezimbalwa zokuqala kudingeka kwenziwe kancane, i-10-15 elandelayo ngesivinini esisheshayo, futhi ku-press bench yokugcina ezandleni ezelulekile kuyadingeka ukuba uhlale imizuzwana embalwa.
2. Ukuzivocavoca kwesibili kwenziwa ngendlela efanayo nangaphambili, kodwa ngesikhathi esifanayo ubeke izingalo zakho ngokubanzi, futhi wandezele izintende zezandla zakho kuwe.
3. Ngokuzivocavoca okulandelayo, slide bese ucindezela izandla zakho ku-torso kancane. Ngokuqondene ne-push-ups, yenza ngendlela efanayo nezindlela zokuqala ezimbili zokuzivocavoca.
4. Ukucindezela esitokisini esikhulu. Ukuze wenze lokhu, udinga ukuya odongeni uphinde uphume ngokumelene nalo ngezandla eziqondile, ezihlukanisiwe kakhulu. Manje bhonsa izingalo zakho ezinhlangothini bese usondela odongeni. Buyela esimweni sokuqala.

Ukuzivocavoca nge-inventory

1. Ngenxa yokuzikhandla okulandelayo, sizodinga ama-dumbbells. Ulale phansi, emuva nangesikhumba, bacindezelwe phansi, imilenze kanye nokugoba ngezandla. Ekuphumuleni uphakamise uphinde uwele izingalo zakho ngama-dumbbells, futhi ekuphumuleni uphinde ubuye izandla zakho ezikhundleni zokuqala.
2. Ukuzivocavoca kwesibili kuqukethe ukuthi libukeka sengathi lidlule, kodwa izandla ezinama-dumbbell kudingeka zitshalwe ezinhlangothini, bese ziphakamisa. Yenza wonke umsebenzi ngaphandle kokugoqa izingalo zakho emaceleni.
3. Isikhundla sokuqala somthwalo olandelayo: ukuma noma ukulala ngesimulator esiyingqayizivele, imilenze ingaphakathi nobubanzi bamahlombe. Uzodinga ama-dumbbells amabili, uthathe ngezandla zombili bese uphakamisa. Amandla aqondiswe futhi avaliwe ekukhiweni. Ekuphumuleni kwethu ngezandla eziphansi ngezindebe ze-dumbbells, futhi ngokuvuthwa sibaphakamisa futhi sibabuyisa ezikhundleni zokuqala.
4. Ukuze uthole umthwalo olandelayo ngokomzimba, kubalulekile ukulala phansi, mhlawumbe ku-platform-step. Bendza imilenze yakho bese uwabeka ndawonye. Ezandleni, thatha ama-dumbbells, bese uqala izandla zakho ngama-dumbbells ngendlela yokuthi ama-dumbbells aphansi. Kulesi simo, izandla kufanele zenzeke kancane. Manje kancane uphakamise izandla zakho phezulu. Esikhundleni sezinga eliphakeme lemisipha, gcina izandla zakho ngokoqobo imizuzwana embalwa.