Fumana isifuba sexier

Umxholo

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Isicwangciso soqeqesho

Ukuze usebenze ngakumbi, yenza ukuba usebenze izihlunu zesifuba sakho ngaphezulu kwekona enye.

Kutheni isebenza

Izihlunu zenziwe ngemicu ebaleka kumacala ahlukeneyo. Xa usebenza ngeentsimbi, ufuna ukulandela umkhombandlela wale micu ngokusondeleyo kangangoko, utshilo umqeqeshi uJeff Munger. Eminye imicu yemisipha ibaleka ngokuthe tye esifubeni sakho, ngelixa ezinye zibaleka zisiya phakathi embindini we-sternum yakho (isifuba sesifuba) ukuya kuthi xhaxhe emagxeni- ke ufuna imithambo efuna ukutyhalela phambili ngokuthe ngqo kunye nokunyuka.

Ubuchwephesha bezihlunu

Isisipha sakho esiphambili sesifuba sisona sikhulu se-pectoralis, isihlunu esikhulu esime njenge fan. Enye inxalenye yesihlunu inamathele kumbindi we-collarbone yakho kwaye isebenza kunye ne-deltoid yakho yangaphambili, i-anterior deltoid yakho, ukuhambisa iingalo zakho phambili nangaphezulu kunye nokujikeleza iingalo zakho ngaphakathi. Elinye icandelo, elisuka kwisibeleko sakho nangaphezulu kwiimbambo ezintandathu ukuya phezulu kwithambo lengalo engaphezulu, liyavuselelwa kwiintshukumo eziya ezantsi naphambili zengalo. Ukongeza, i-triceps iyabandakanyeka kumatshini wokushicilela we-flat-bench dumbbell kunye nebhola yokunyusa ibhola.

Iinkcukacha

Ukwenza ezi ntshukumo, uzakufuna i-dumbbells, intambo yomatshini we-pulley kunye nebhola ezinzileyo, zonke ziyafumaneka kwiindawo ezininzi zokuzilolonga.

Isikhokelo soqeqesho

Abaqalayo/abaPhakathi

Yenza lo msebenzi kathathu ngeveki, uthathe usuku phakathi kokuzilolonga. Phakathi kweeseti, zolula imisipha yakho imizuzwana engama-30. Ukuqhubela phambili kuqeqesho oluphambili emva kweeveki ezi-4-8.

Phambili

I-Superset yezi ntshukumo: Ngaphandle kokuphumla, yenza iseti enye ye-10 yokuphinda usebenzise umthambo ngamnye. Oku kulingana nesuperset e-1. Linda imizuzwana engama-60, kwaye uphinde. Yenza iisethi ezinkulu ezi-3 zizonke. Ukuze ufumane i-whammy eyongezelelweyo, yenza i-1-2 iiseti (i-10 reps nganye) yocinezelo lwebhola-ibhola: Lala kwibhentshi ethe tyaba kwaye uphose ibhola yeyeza yeeponti ezi-5 phezulu kuwe.

Iingcebiso zomqeqeshi

Sebenzisa uxhathiso olwaneleyo ekukhathaleni izihlunu zesifuba sakho ukuze ungaphinde wenze enye into ekupheliseni iseti nganye.

* Ukunqanda ukungalingani phakathi kwamaqela ezihlunu ezichasayo, ncedisana nolu qheliselo ngeentshukumo ezisebenza phakathi nomva wakho ongasentla, njengemigca ehleli phezulu kunye neempukane ezigobileyo.

* Ukufumana ngaphezulu kwimithambo nganye, cudisa kwaye ucuthe izihlunu zesifuba sakho phambi kwerep nganye.

Xa usenza isifuba esifubeni sakho, musa ukuvumela ubambo lwakho luwele; gcina isifuba sakho siphakamile nangona ucinezela iingalo zakho phambili okanye ungene omnye komnye.

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