Ngokumalunga nokuqeqeshwa kwezidumbu ze-pectoral, abaninzi abameli bezesondo ezifanelekileyo banengqondo engalunganga. Esi sihloko sininzi kunye neengqungquthela ezininzi, ezifanele ukuhlola. Ukusebenzisa izihlunu zeepector ekhaya akuyi kunceda ukwandisa ubungakanani besifuba, kodwa akuyi kuba yincinci. Ukuzivocavoca okujolise ekuphuhliseni izihlunu, kuya kunceda ukuqinisa isifuba, okuya kwenza ukuba ibukeke ibonakale. Ukongezelela, iifumba ezimbi ziza kupheleka kunye neempondo.
Indlela yokupompa izihlunu zepectoral ekhaya?
Okokuqala, siya kuhlalutya imithetho embalwa eya kwenza uqeqesho luphumelele ngokusemandleni. Kufuneka uqale ngokufudumala, okujoliswe ekufudumiseni imisipha kunye namalungu. Ukwenza oku, kunele ukuqaqa ngentambo imizuzu emihlanu. Ukulayishwa kwabalelwa kwiimisipha ze-pectoral, utyando okanye ububanzi besikhumbuzo kufuneka bube buncinane ngaphezu kwamagxa. Akubalulekanga kangangoko isantya sokwandiswa nokucinywa kwezandla, ngoko ukunyanzeliswa kufuneka kudlule ngokufanelekileyo, kwaye ukuvula izandla kubukhali. Ukuze ukuphambanisa imisipha yepectoral kwintombazana ekhaya, kuyimfuneko ukuqeqesha rhoqo, kodwa kubalulekile ukuba ungadluli. Eyona ndlela ingcono kukuqeqesha yonke imihla. Qaphela ukuba umzimba uqalisa ngokukhawuleza umthwalo, ngoko utsho utshintshe ukuzivocavoca, okanye ukwandise inani lokuphindaphinda okanye ubunzima obongezelelweyo.
Ukuzivocavoca kwiimfumba zepectoral ekhaya:
- Masiqale ngomsebenzi osisiseko kunye osebenzayo- ukunyusa . Thatha ugxininiso lobuxoki, ubeke iingalo zakho ngokubanzi kunamahlombe akho. Ukuwa phantsi ngokugoba iingalo kwiingqungquthela, ezifanele zibekwe kufuphi nomzimba. Khumbula ukuba umzimba kufuneka uqonde. Enye inguqu ye-push-ups yokuphuhliswa kwemisipha ye-pectoral - imilenze kufuneka ibekwe entabeni, umzekelo, ibhentshi okanye ibhola ye-fitball.
- Iziphumo ezilungileyo zinikezwa ngokunyuka kwe-push-ups, apho kuyimfuneko ukuhlala emngceleni wesihlalo okanye ibhentshi kwaye uphumle kuyo ngezandla zakho. Gcina imilenze yakho ngqo okanye uyibophe ngamadolo. Izibonda ezithwala emoyeni ngasemva zazingqali. Yehla phantsi, ngenxa yokuguqa iingalo kwiingqungquthela, kodwa ungachukumisi umgangatho ngamacu. Hambisa kuphela kumgca ochanekileyo kwaye ungadlulisi amacu okuphambili.
- Kumfazi ukupompa imisipha ye-pectoral ekhaya, kucetyiswa ukuba ufake inkcazelo ye-dumbbell kwiinkomfa. Beka kwibhentshi uze uthathe i-dumbbell ngokukhawuleza, okufuneka ubambe kwiingalo ezichazwe ngasentla kwesifuba. Ivumelekile ukugoba ngasemva kwezantsi, kwaye uhlawule ingqalelo kwiinyawo, njengoko kufuneka zixinzelelwe phantsi. Gcina iingalo zakho kwiingqungquthela, uwanciphise phambi kokuba iziganeko zihambelana nomgangatho. Emva kokulungisa indawo, buyela kwi-PI. Ukuze usebenze iindawo ezisezantsi kunye nezisentla zezihlunu, kuyacetyiswa ukuba wenze lo msebenzi kwi-bench inclined head head down and up.
- Olunye uvavanyo olusebenzayo-ukulima kwezandla kunye nezidumbulu. Yilungiselela kwibhentshini kwaye uphinde ubambe izikhonkwane ezingasentla kwesifuba, kodwa kuphela iintende kufuneka zibhekiswe kumnye. Yenza ukulima kwembumbulu kumacala, ukuhlahlisa izandla zakho ude uzive uxinzelelo kwimisipha ye-pectoral. Oku kuvumela ukugoba okufutshane kweengalo kwiingqungquthela. Emva kokulungisa indawo, buyela kwindawo yokuqala.
- Ukupompa imisipha yepectoral ekhaya kwintombazana inokwenzeka kwaye ngoncedo lwe-expander, emele idluliselwe kuyo nayiphi na indawo ehleliweyo. Yima kumqolo wakho uze uqonde izibamba. Thatha inyathelo ekunyuseni ukuthunyelwa. Gcina izandla zakho emacaleni ukuze zifane nomgangatho. Iipilisi zikhokelela phambili kwaye zibophe kancane iingalo zakho kwiindawo. Ukuncitshiswa, yenza ukunciphisa kwezandla phambi kwakho, kwaye ekuphumeni kwemoya buyela kwi-FE. Kubalulekile ukulungisa isithuba ngasinye somzimba ukuze umthwalo ungaphambuki.