Indlela ukomeleza izihlunu esifubeni

Izihlunu ubambo ebuhlanti inokuba uhombiso ngokwenene umntla ezintle - hayi nje eyindoda kodwa ababhinqileyo. Noko ke, ukuze abomeleze akukho lula, phezu koko, zokumpompa la maqela kwezihlunu ngomnye wemingeni engxamisekileyo 'kukunyikimiswa' iindwendwe kunye namaziko fitness.

Ezihle, ewayo izihlunu zesifuba bafuna abaninzi kakhulu, kodwa ukuba asebenze ngempumelelo ngayo ngawo, asazi yonke into. Kufuneka uqale nesibakala sokuba isixa zihlunu - akusoloko sisalathisi amandla kunye nophuhliso. Isiphumo i ukuzilolonga olululo - hayi nje izihlunu dumbe, kodwa-ephuhliswe kakuhle. Kufuneka ukuqeqesha zonke izihlunu pectoral, kuquka izihlunu esifubeni ezisezantsi ngaphakathi. Ubume esihlunwini esifubeni wahlulwe imiqadi ezintathu - embilwini, asezantsi nalawo aphakathi ukusuka emgangathweni. Ngaphandle, isakhiwo incum lungohlulwa lube isahlulo ongentla bathobe - eliphantsi esifubeni izihlunu, ibekwe ngezantsi nje kwentamo. Ukuphuhlisa ngalinye lala macandelo, kuyimfuneko ukusebenzisa izixhobo umthambo ezazinemidla kunye ezahlukeneyo zoqeqesho.

Ubume esifubeni sakho - kukho into ethi ichaphazele kakhulu ukukwazi ukusebenzisa intsebenzo. On izinto ezifana uhlobo esifubeni lungahlulwa zonke abaqeqeshwa zibe ngamaqela amabini. Iqela lokuqala - abantu esifubeni osicaba njenge atshabalalisa kancinane. Oko kukuthi, ukuba ufake le icala babantu, ukuba unaloo yesifuba khaxa akayi kubona. Abantu abanjalo badla bade emagxeni akhe ebanzi. Kulo mzekelo, kulula ukumpompa up izihlunu esifubeni, nkqu ingakumbi ngaphandle ngumthwalo ngokwabo ngeentonga ingxilimbela. Noko ke, iireyithi ngamandla kumajelo eendaba kwibhentshi abantu abanjalo azintle kangako ukuba ezinqwenelekayo.

Iqela lesibini isifuba ukuba atshabalalisa emacaleni, kodwa xa usibona icala kubonakala ukuba esifubeni sakhe. Enyanisweni, ayikho - akukho le didi rhoqo nokumila kuyingxaki. Kodwa abaqeqeshwe abantu abane-siseko lula ukuba enze imisebenzi efana push-ups (kwibhentshi press). Oku kuchazwe into yokuba ngenxa esifubeni indlela khaxa izandla iba mfutshane.

Ukomeleza izihlunu esifubeni emantla esifubeni kufuneka enze umthambo elele phezu kwesitulo, i-engile utyekelo olunokuba izidanga ngaphantsi kwama-50. Phakathi umthambo ezinjalo - kwesitulo cofa Nge, dumbbell cofa esitulweni, crossovers. kuluncedo kakhulu atyhale-ups, phantsi apho iinyawo eqongeni - ezifana esitulweni.

Push-ups Kwakhona kuza ezisebenzisekayo yokumpompa izihlunu esifubeni embilwini. Ngoko nangoko ke kufuneka athi xa kuhlabana-ups akuyi kufuneka zama ukubamba iintlobo ezintsonkothileyo, ngathi push-ups eminweni eziliqela, icala olungaphandle ngebrashi, okanye ukutyhala-ups kunye utshintsho kwezibonelelo brush, kwelinye icala - enyanisweni, ezi ndidi beemvavanyo, hayi zonke iimbaleki zikhona, kwaye umntu abalufumani ngokubanzi ngcono ukutsiba, ukuphepha yokwenzakala ngesandla. Akukho mba ukhetho benza ukutyhala-ups - ngamanqindi okanye nje ezintendeni - musa ukulibala ukuba kufuneka ukhululekile ukwenza oko, kungenjalo kuyimfuneko ukutshintsha indawo kwezandla, okanye ukunciphisa inani push-ups.

Ukuphuhlisa imisipha angaphakathi esifubeni, kakuhle wayekufanelekela: idiphu, kwakunye imithambo kwindawo uvaleke phezu kwesitulo - zonke iintlobo zoomatshini, kweentambo dumbbell; izifundo kwi lo mshini "Butterfly." Bonke oomatshini, umtshato nezinye imithambo lwenziwa izixhobo eziphawulekayo kodwa elinako ukuzihlawulela ngo utyebe. Umzekelo, ukuba benze wirings kufuneka uthathe ubunzima elide kakhulu, yaye enzima wena, ngokuba ithathe ixesha elide kakhulu, uya kuba begoba ngokomelela iingalo zenu, kwaye umthambo ukukunika naliphi na inzuzo. Ukongeza, ngokuxhomekeke kwinqanaba lakho uqeqesho, kungcono ukuqala, ukuba akuyi kukhokelela wayedinwa amakhulu kunye noqeqesho oluphuculweyo kuza kwenzeka kwixesha elizayo. Iintlobo ngeentlobo zoomatshini ukuze ezilungileyo ngaxeshanye ukuqeqesha zonke iinxalenye esifubeni, kuquka izihlunu esifubeni asezantsi. Ezinye imithambo kuba nefuthe elimxinwa.

Ukuze ufumane isiphumo ilungileyo, wanyisa izihlunu khosi lwangaphakathi esifubeni kunye nesifuba eliphezulu. Kodwa libala malunga ezantsi, kakhulu, ekungekho nzuzo ngayo.

Ukuze "ukugcwalisa" izihlunu ingxaki, ukwenza oomatshini Iijaji ethambekeni ezantsi ukusuka ehleli phezu kwesitulo - isandla ephethe ukubambelela eliphezulu dumbbell, isikhundla walungisa phambi kwakhe, bababambe kwinqanaba esifubeni. Baphikele kwi iingalo, hambisa yingalo imiphetho kwicala langaphantsi esifubeni sakhe, ngoko kuzityeneneza kwakhona.

Abasha kufuneka uqale esiveza, elula eqhelekileyo. Emva koko uye kwindibaniselwano ngakumbi kakhulu, nokuphuhlisa ephezulu, ephakathi, izihlunu pectoral ephantsi.