Indlela yokwenza isifuba ekhaya

Umxholo

• Uyenza njani imithambo ekhaya
• 1. Ukuhamba okuqhelekileyo (20x)
• Mbini.Ukuhamba kwe-isometric (imizuzwana eli-15)
• 3. Ukujikeleza okungafaniyo (10x kwicala ngalinye)
• 4.Ukuhla kwebala (20x)
• 5.I-flexion ethambekileyo (15x)
• 6. Ukugqabhuka (10x)

Ukubamba ubunzima kwindawo yokuzivocavoca yenye yeendlela ezilungileyo zokwakha isifuba esomeleleyo nesinamandla, nangona kunjalo, uqeqesho lwesifuba lungenziwa nasekhaya, nokuba kungaphandle kobunzima okanye naluphi na uhlobo lwezixhobo ezizodwa.

Xa ubunzima bungasetyenziswanga, imfihlo yokusebenza ngokuzimisela ngakumbi kukunyusa ixesha eliphantsi koxinzelelo, oko kukuthi, ukushiya imisipha ikhutshelwe ixesha elide, kunokuba kunokuba kufanelekile ekusebenziseni ubunzima. Kungenxa yokuba, ukuze kukhuthazwe ukukhula kwemisipha, kufuneka ushiye isihlunu sidiniwe kwaye, nangona oku kusenzeka ngokukhawuleza xa usebenzisa ubunzima, xa uqeqesho lwenziwa ekhaya ngaphandle kwesixhobo, eyona ndlela yokudinwa kwezihlunu kukwenza ukuphindaphinda .

Uyenza njani imithambo ekhaya

Ukuzivocavoca okuboniswe ngezantsi kubandakanya ukwahluka kwe-6 yokuziqhelanisa ne-flexion, yenye yezona ziqhelaniso zokuziqhelanisa nesifuba ekhaya. Ukuzivocavoca kufuneka kwenziwe ngokulandelelana ukufikelela kuzo zonke iindawo zesifuba, ukuvumela ikhefu lemizuzwana engama-30 ukuya kwengama-45 phakathi komsebenzi ngamnye.

Ukuzilolonga oku-6 kwenza uthotho loqeqesho, ekufuneka iphindaphindwe phakathi kwamaxesha ama-3 ukuya kwayi-4, kunye nokuphumla phakathi kweeseti zemizuzu emi-1 ukuya kwezi-2, ukufumana iziphumo ezingcono. Olu qeqesho kufuneka lwenziwe amaxesha ama-1 ukuya kwezi-2 ngeveki.

1. Ukuhamba okuqhelekileyo (20x)

I-Flexion lelona qabane liphambili kuqeqesho lwesifuba ekhaya, njengoko ikuvumela ukuba usebenze imimandla eyahlukeneyo yesifuba ngokufanelekileyo. Ukuhamba okuqhelekileyo kuyinto yokuqala yokuzivocavoca njengoko kukuvumela ukuba ufudumale imisipha ngokuthe ngcembe, ukuthintela ukwenzakala.

Uyenza njani: beka izandla zakho zombini emgangathweni kububanzi begxalaba kwaye wolule imilenze yakho de babe benza umgca othe ngqo ukusuka emagxeni ukuya ezinyaweni. Okokugqibela, ukugcina le posture, umntu kufuneka agobe iingalo kwaye ehle ngesifuba ukuya emhlabeni ade enze i-angle ye-90º ngeengqiniba, abuyele phezulu kwindawo yokuqala. Yenza i-20 ngokukhawuleza.

Kubalulekile ukuba ngexesha lokusebenza kwe-flexion isisu sigcinwe ngesivumelwano, ukuqinisekisa ukuba umqolo uhlala ulungelelaniswe kakuhle. Abantu abanobunzima ngakumbi ekwenzeni i-push-up banokubeka amadolo abo phantsi, umzekelo, ukunciphisa umthwalo kwimisipha kancinci.

Mbini.Ukuhamba kwe-isometric (imizuzwana eli-15)

Ukuhamba kwe-Isometric kukwahluka kwebala eliqhelekileyo elikuvumela ukuba wandise ixesha phantsi koxinzelelo lwe-pectoral muscle, ethanda ukukhula kwemisipha.

Uyenza njani: Ukujija okuqhelekileyo kufanele ukwenziwa, kodwa emva kokuhlisa isifuba phantsi kunye neengqiniba zakho kwi-90º engile, kuya kufuneka ubambe esi sikhundla imizuzwana eli-15. Ngawo onke amaxesha, kubalulekile ukuba ugcine isisu sakho siqinile, ukuqinisekisa ukuba umgca othe ngqo ugcinwa ukusuka ezinyaweni ukuya entloko.

Kwimeko apho umsebenzi unzima kakhulu, ungayenza ngamadolo akho phantsi nangamaxesha emizuzwana emi-5, umzekelo.

3. Ukujikeleza okungafaniyo (10x kwicala ngalinye)

Olu hlobo lokutyhala lusahlulahlula umsebenzi we-muscular kwicala ngalinye lesifuba, obangela ukuba uxinzelelo kwimisipha lube lukhulu, luthanda i-hypertrophy.

Uyenza njani: lo msebenzi uyafana nokujika okuqhelekileyo, nangona kunjalo, endaweni yokubeka izandla zozibini ububanzi begxalaba, isandla esinye kufuneka sibekwe kude emzimbeni, ukuze lengalo yolulwe ngokupheleleyo. Ke intshukumo yokwehla ngesifuba emgangathweni kufuneka yenziwe, kodwa ukusebenzisa amandla kuphela kwicala lesifuba esisesandleni sikufutshane nomzimba. Lo msebenzi kufuneka wenziwe ngokuphindaphinda kwe-10 kwicala ngalinye lesifuba.

Ukuba umthambo unzima kakhulu, kuya kufuneka uwenze ngamadolo akho phantsi.

4.Ukuhla kwebala (20x)

Ukunyanzelwa kukuzilolonga ngokupheleleyo ukuze uqeqeshe imisipha ye-pectoral, nangona kunjalo, ukwenza umahluko omncinci kwikona ezenziwa kuyo kunokunceda ukugxila ngakumbi kummandla ongasentla okanye ukuhambisa isifuba. Le nguqulo ikuvumela ukuba usebenze ngakumbi kummandla ophezulu wemisipha.

Uyenza njani: lo msebenzi kufuneka wenziwe ngenkxaso yebhentshi okanye isitulo. Ukwenza oku, kuya kufuneka ubeke iinyawo zombini esitulweni kwaye emva koko, ugcine indawo eqhelekileyo yokuhamba, kodwa iinyawo ziphakanyisiwe, kufuneka wenze ama-push-up angama-20.

Ukuzama ukunciphisa ubungakanani bomthambo, unokukhetha i-footrest esezantsi, umzekelo, ukuthoba ubunzima kummandla wepectoral. Olunye ukhetho kukwenza iiseti ezincinci zokuphindaphinda ezi-5 okanye ezili-10 zilandelelana, de kufike kwi-10.

5.I-flexion ethambekileyo (15x)

Emva kokusebenza nzima kummandla ophezulu we-pectoral, i-curls ezinomdla ziya kunceda ukugxila ngakumbi kwinxalenye esezantsi yemisipha ye-pectoral.

Uyenza njani: lo msebenzi kufuneka wenziwe ngenkxaso yesitulo okanye isitulo. Kule meko, beka izandla zombini ebhentshini emva koko wolule imilenze yakho kwaye ugcine umzimba wakho uthe tye, kwindawo eqhelekileyo yokujika. Okokugqibela, yenza nje i-push-ups, uthathe isifuba usiya ebhentshini de iingqiniba zikwi-90º angle. Phinda-phinda ama-15 ngokulandelelana.

Ukuba umthambo unzima kakhulu, ungazama ukusebenzisa inkxaso esezantsi okanye, ukuba kunokwenzeka, yonyusa amadolo akho phantsi, umzekelo.

6. Ukugqabhuka (10x)

Ukuphelisa uthotho loqeqesho kunye nokuqinisekisa ukudinwa kwemisipha, ukugqabhuka kwesiqhushumbisi ngumsebenzi obalaseleyo, owenza ukuba yonke imisipha ye-pectoral isebenze kwaye isebenzise onke amandla okunciphisa.

Uyenza njani: Ukuqhuma okuqhumayo kufana nokuhamba okuqhelekileyo, nangona kunjalo, xa ubuyela kwindawo yokuqala, emva kokuhla ngesifuba ukuya emgangathweni, amandla amakhulu kufuneka enziwe ngezandla ngokuchasene nomgangatho, ukutyhala umzimba phezulu kunye nokwenza kancinci tsiba. Oku kuqinisekisa ukuba izihlunu zisebenza ngokukhawuleza. Phinda-phinda kali-10.

Lo msebenzi ubangela ukudinwa kwezihlunu okuninzi, ke ukuba kuya kuba nzima ukwenza, kuya kufuneka wenze iziqhushumbisi kangangoko unakho emva koko ugqibezele inani lokutyhala okuswelekileyo ngokunyusa okuqhelekileyo.

Emva kolu vavanyo, kuya kufuneka uphumle phakathi kwemizuzu emi-1 ukuya kwezi-2 kwaye ubuyele ekuqaleni kolu ngcelele, de ube ugqibile ukuya kuma-3 ukuya kwemi-4.