Umbuzo othi "Ukukhawuleza ukupompa isifuba?" Akuveli kuphela kubayeni abafuna ukubonisa amandla abo, kodwa nabasetyhini abangenakuvuyela ukubonakala kwamabele abo. Ukuba ukhathazekile ngale ngxaki, landela izicwangciso zabaqeqeshi bezempilo .
Ibhinqa lingaphambanisa njani isifuba esincinci?
Abasetyhini abaninzi bathabathe isifuba, becinga ukuba oku kuya kwandisa ubukhulu bayo. Oku akunjalo, kwaye ukuqonda oku, kuyimfuneko ukwazi i-anatomy yebele. Ukuhlamba isifuba sakho, usebenza kunye nezihlunu ze-pectoral, ikakhulukazi - kunye ne-pectoral muscle enkulu, enesimo somqhubi, kunye nayo-ne-muscle encinci. Ngokwesayizi, zinkulu ngokwaneleyo, ngoko ukupompa ngokufanelekileyo isifuba, udinga imithwalo emininzi yokusebenza, njengokuphakamisa izisindo ezinkulu, kunye nekhefu elikhulu lokuphucula phakathi kokusebenza.
Kwaye, nangona ukuba ukubethelwa kwebele akukwandisi ubungakanani besifuba obunokubaluleka kobukhulu besibhinqa samabhinqa, le mizimba iya kuba nefuthe elibonakalayo ekubonakaleni kwowesifazane - ukusetyenziswa kwemisipha ye-pectoral kuya kwenza ukuba umqhubi uphumelele, uphakame kwaye ukhululeke.
Ngendlela efanelekileyo ukupompa isifuba?
Xa uqala ukuzivocavoca ukuphefumula isifuba, ungakulibali ukunika ixesha lokufudumala iimisipha, ngaphandle koko ungalimala. Ukulungiswa kufuneka kwenziwe phambi koqeqesho lwamandla nangemva kwamva. Ikhefu ukusuka kwindawo enye ukuya kwelinye kufuneka ibe iintsuku ezingama-2-3, ngenxa yokuba Imisipha ye-Pectoral kufuneka ibuyiselwe.
- Umthwalo ongcono wokupompa isifuba yinkcenkcazo yebhenki, eyenziwa ngama-dumbbells okanye i-barbell. Umshicileli wenziwa ngokukhawuleza, kufuneka wenze iiseti ezi-3 zokuphindaphinda ezili-10. Ukuqwalasela ibhentshini yokushicilela ibhentshi: i-horizontal iyomeleza umthwalo phakathi kwe-muscle enkulu ye-pectoral, enefuthe eliphakanyisiweyo - ixhobisa umphumo kwisifuba esiphakamileyo, inceda ukuphakamisa umgca. Ngentsimbi ejikelezayo, ibha kufuneka ihlise kwisibilini, ngelixa ikhuphukela phezulu - phezulu. Awudingi ukulungisa iingalo zakho ngokupheleleyo ngexesha lokushicilela. Ukubanjwa kwebhar yokuphala kwesifuba kufuneka kube bubanzi.
- Ukunika izihlunu isiphumo esihle kukunceda ukuhlengahlengiswa nokunciphisa ama-dumbbells, okwenza ubuxoki. Lo msebenzi uyenze ngaphandle kokukhawuleza, uzama ukuziva uxinzelelo lweemisipha. Phinda uhlalutye amaxesha angama-15-20, wenze iinguqu ezi-3. Xa uzalisa, gcina iindlovu kwiimeko ezincinci-oku kuya kunciphisa umthwalo kwimisipha. Ukugcina i-dumbbell ngokupheleleyo ayimfuneko - shiya phakathi kwabo malunga ne-20 cm.
- Ekhaya, ukupompoza isifuba kuya kunceda loo msebenzi njengokunyusa. Ukuze uqeqeshe ngakumbi uqeqesho, kufuneka udibanise indlela enye yeentlobo zenkqubela: kwiindawo ezinqamlekileyo (amaxesha ama-5-10), kunye nesandla sokuphumla ebhentshini okanye kwisihlalo (amaxesha ama-5-10), imilenze ephakanyiselwe kwibhentshi (amaxesha ama-5-10). Ulo qeqesho lunikeza umthwalo opheleleyo kuzo zonke iindawo zeengcambu ze-pectoral, kufuneka uphinde uphinde uphinde uphakamise iqela eli-3.
Iingcebiso ezifanelekileyo zokupompa kwebele
Ukuze uqeqesho luphumelele, kufuneka udle ngokufanelekileyo. Abafazi bahlala benza iphutha lokunciphisa kakhulu ukutya kwabo. Kodwa ukuba ufuna ukuphambanisa imisipha, zama ukulandela imithetho yemidlalo yokutya:
- Ukutya kufuneka kwahlulwe - ama-5-6 amaxesha ngosuku, zama ukungavumeli ukuvela kwindlala enkulu - iyanciphisa umonakalo, okwenyusa isisindo ngenxa yeoli echanekileyo;
- ukusetyenziswa kwee-carbohydrates "ezikhanyayo" kufuneka kulungiswe, ngaphambi kokuba uqeqeshe kufuneka uhlaziye umzimba wakho "ngeengcipheko" ze-carbohydrate - okusanhlamvu, iimveliso zeenkozo;
- emva kokuqeqeshwa, kufuneka udle ukutya kweeprotheni, ngenxa yokuba izihlunu zesifuba ziza kukhula, ukufunyanwa kweeprotheni imihla ngemihla kufuneka okungenani kube ngu-1 g nge-1 kg yesisindo, ngaphandle koko umzimba wakho awuyi kubakho nto yokwakha izicubu ze-muscle;
- ukusela isiselo - 2 ilitha amanzi.