Hayi imela Fitness - Ukwandisa umthamo amabele

Abasetyhini abaninzi aneliseke nencum wabo; hayi ubukhulu, singafani imilo, njl Chest - le into ephambili umfazi, kodwa ngandlel 'abafazi zikholelwa ukuba into yokuqala ingqalelo namadoda akhe lihlawule kuye.

Ukuncancisa ibele e kwabasetyhini iyakhula kwaye ibunjiwe, ngokomyinge, iminyaka engama-23. Yiyiphi kukunika imilo kunye ukwandisa umthamo akunyanzelekanga ukuba zibhekisela oogqirha bazilungise. Yonke into ilula kakhulu. Kukho imbaxa umthambo, igalelo esele ibele. Enkosi nonxibelelwano mihla, ezizezi, i-intanethi, ungakwazi ukubukela iividiyo ngaphandle naziphi na iingxaki kunye umthambo ukuze ukukhula ibele. Olu hlobo qete. abafazi abaninzi bacinga ukuba le ndlela ukwandisa amadlala mammary, kodwa ayikwazi kwenziwa ngenxa uhlobo ichaziwe. Kwathi ke ngomhla ithoni kunye nencum ubukhulu ichaphazela ezinye ngaphandle izihlunu esifubeni. Ukuba ngokuzimiseleyo lumiselwe ukwandisa umthamo amabele, ngoko ufuna umthwalo ezinkulu - oku xa izihlunu kukho isibetho kancinci emva umthambo.

Kukho imisebenzi olusebenzayo esele amabele, kwakunye ividiyo kwi-Internet kunye nezindululo eyisebenzisa. Naziphi na umzimba qala eshushu-up. Phambi Umsebenzi omninzi ezingancumisiyo zilifudumeza izihlunu, ukuze uphephe ukwenzakala okanye yade ngexesha loqeqesho.

Le complex loqheliso:

1. Umsebenzi wokuqala "nod Mpuma" kwandisa izihlunu esifubeni: nestle eludongeni, qhagamshela phambi entendeni esifubeni, ngoko tyhala entendeni esifubeni izihlunu zenza. Kulo mzekelo, ubale ukuya kwi-10 Wandula ke, ukutsala entendeni yesandla sakho kancinane phambili uphinde.
2. "Skier". Ezandleni dumbbells okanye uthathe iincwadi ngokucotha, efana nokuba iinkuni bevela kwilizwe, ekukhuliseni usehlisa izandla zakhe esifubeni sakhe, kwangaxeshanye ukulungisa nabo kule ndawo imizuzwana embalwa. Ngaba iiseti 3 amaxesha 6.
3. "Push-ups". Ndicinga ukuba oku akuthethi kufuna ingcaciso. nempembelelo ngempumelelo kakhulu kwi ukwanda umthamo ibele.
4. "Iingcingo zombane" - inika imilo ibele ezintle, welula izihlunu. Hlala esihlalweni phambi esifubeni ephethe le dumbbell, agobe iingalo zenu, i-push to icala. Ukwandisa iingalo zenu, kwangaxeshanye, ukugcina iingalo kude umzimba. Yenza lo msebenzi izihlandlo ezisibhozo, ekuya kuthi emva koko iingalo iplagi indlela arch-uhlobo izandla amaxesha-2 ukuya ku-12 (iingalo kufuneka kweli tyala ungagotywa ngama-90).
5. "Bena". Lo msebenzi yenye yezinto ezibalulekileyo ukuze kwandiswe umthamo izihlunu esifubeni. Lala phantsi, izandla bebambene dumbbells, ndikuvuse phezulu ngokuhla. Ngaba amaxesha 8.

Le mithambo kuya kukunceda ukuba ukwandisa umthamo incum, ayinike ngokumila emnandi. Spring ifikile kwaye ngeenxa nje ekoneni ehlotyeni, nento yonke eyinkazana ufuna ukukhangela konke okusemandleni akho. Qala amancinci kwaye musa bayeke seliya, ngaba isiphumo singesiso elide ukulinda, ngoko nangoko uzakuqhaphela ukuba kude ancome amadoda kunye nabafazi nomona.

Spring ifikile kwaye ngeenxa nje ekoneni ehlotyeni, nento yonke eyinkazana ufuna ukukhangela konke okusemandleni akho. Qala amancinci kwaye musa bayeke seliya, ngaba isiphumo singesiso elide ukulinda, ngoko nangoko uzakuqhaphela ukuba kude ancome amadoda kunye nabafazi nomona.