Incinci ecacileyo iphupha liphupha labo bonke abafazi kunye namadoda. Ukufezekisa le njongo kubonakala ngathi, sidinga imizamo ye-titanic, kodwa yonke into incike kuphela kuthi. Ukutya okunempilo, ukuqeqeshwa rhoqo, kunye nomnqweno omkhulu wokuguqulwa - ngaba ngaba bancedisi abaphambili endleleni eya kumzimba omhle.
Ukugcina isisu sisoloko sinyuka kwaye sizinzile, indlela edibeneyo iyimfuneko ekwakheni kwayo. Ngako oko kubaluleke kakhulu ukuba ukwazi ukupompa imisipha yomnxeba , ngenxa yokuba ixanduva lobungqina bentombikazi. Kukho iindlela ezininzi ezilula zokupompa izihlunu zokusasaza ngaphandle kokuya kwii-gyms ezibizayo kunye namaqela empilo. Uya kuziqhelanisa nabo kwinqaku lethu.
Indlela yokupompa umgca wecala?
Kubalulekile ukuba ukhumbule ukuba kulo mzekelo umsebenzi awufanele ube namandla, kodwa ukuxhatshazwa. Oko kukuthi, akudingeki ukuba umelane nemithwalo enzima, usebenzise imithwalo enzima yokupompoza i-press and lateral muscles. Emva koko, umsebenzi owona mkhulu apha awukufumananga ububanzi kunye nobukhulu, kodwa unqabileyo oluqinileyo nolunqambileyo ngeenkcukacha zenkxaso encinane.
Ngaphambi kokuba uqale ukuguqula izicathulo zecala lomshicileli, udinga "ukufudumala" okufutshane. Ukwenza oku, yima ngokuthe ngqo, ubeke iinyawo zakho ububanzi begxala ngaphandle, uphakamise isandla sakho sokunene, wenze i-torso bend ekhohlo. Kule meko, isandla kufuneka sitshintshwe kancane kwintloko. Kwanele ukuqhubela i-8-10 emithambekeni kwelinye icala, kwaye kuninzi kwelinye, ukuphakamisa nokunciphisa isandla sokunxele. Emva koko ungaphantsi kwimeko uze ubambe imizuzwana engama-30.
Ngoku siza kujonga enye yeendlela ezilula ukuqala ukuguqula umgca wecala . Beka phantsi emacaleni ngakwesobunxele sakho, unamathele umgca wakho kwi-forearm yakho. Imilenze ifanele iguqulwe emadolweni kwaye iphakanyiswe ngokukhawuleza, igcine umgca wokunene phezu kwesobunxele. Ngeli xesha, qinisa ngokupheleleyo iinyawo, uze ugobe. I-angle yeenyawo eziphantsi kwiphantsi kufuneka ibe ngama-45 degrees. Phinda ufanane, ulele ngasekunene. Ngethuba lo msebenzi, uya kuziva uxinzelelo kwimimandla ye-oblique imisipha yokushicilela, ngenxa yoko izihlunu zinyanzeliswa, kunye namafutha amaninzi atshiswa.