Thola isifuba sexier

-Delile

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Isu lomqeqeshi

Ngokuzivocavoca umzimba okuphumelela ngokwengeziwe, hambisa izinto ezisebenza imisipha yesifuba sakho kusuka engxenyeni engaphezu kweyodwa.

Kungani kusebenza

Imisipha yakhiwe imicu egijima izinhlangothi ezahlukene. Uma usebenza ngezisindo, ufuna ukulandela isiqondiso saleyo micu ngokuseduze ngangokunokwenzeka, kusho umqeqeshi uJeff Munger. Eminye imicu yemisipha igijima ivundlile inqamula esifubeni sakho, kanti eminye igijima ngokudayela ukusuka maphakathi ne-sternum (ithambo lesifuba) ize iyofika emahlombe akho -- ngakho-ke ufuna izivivinyo ezidinga ukusunduza uqonde phambili kanye naphezulu ekuthambekeni.

Imisipha yomakhenikha

Umsipha wesifuba sakho esikhulu yi-pectoralis major, umsipha omkhulu omise okwefeni. Ingxenye eyodwa yomsipha inamathela maphakathi nethambo lakho lekholomu futhi isebenza ne-deltoid yakho yangaphambili, ebizwa ngokuthi umsipha wehlombe langaphambili, ukuhambisa izingalo zakho phambili naphezulu kanye nokuzungezisa izingalo zakho ngaphakathi. Enye ingxenye, esuka esinqeni nezimbambo eziyisithupha phezulu iye phezulu kwethambo lengalo engenhla, ishukunyiswa ekuhambeni kwengalo ukuya phansi naphambili. Ngaphezu kwalokho, i-triceps ibandakanyeka kukho kokubili ukucindezela kwe-dumbbell ye-flat-bench kanye ne-ball push-up.

Imininingwane

Ukwenza lokhu kuhamba, uzodinga ama-dumbbells, umshini wekhebula le-pulley nebhola lokuqina, konke okutholakala kuma-gyms amaningi.

Umhlahlandlela wokuqeqesha

Abaqalayo / Abaphakathi

Yenza lo msebenzi izikhathi ezintathu ngesonto, uthathe usuku phakathi kokuzivocavoca. Phakathi kwamasethi, welula imisipha yakho imizuzwana engama-30. Ukuqhubekela phambili ekuqeqesheni okuthuthukisiwe ngemva kwamaviki angu-4-8.

Okuthuthukile

Superset lokhu kuhamba: Ngaphandle kokuphumula, yenza iqoqo elilodwa lama-reps ayi-10 wokuvivinya ngakunye. Lokhu kulingana nesuperset engu-1. Linda imizuzwana engama-60, bese uyaphinda. Yenza ama-supersets ama-3 esewonke. Ukuze uthole i-whammy eyengeziwe, yenza amasethi angu-1-2 (ama-10 aphindaphindiwe ngamunye) wokucindezela kwe-medicine-ball: Lala ebhentshini eliyisicaba bese uphonsa ibhola lomuthi oyikhilogremu elingu-5 emoyeni.

Izeluleko zomqeqeshi

* Sebenzisa ukumelana okwanele nokukhathala imisipha yesifuba sakho ukuze ungakwazi ukwenza enye i-rep ngasekupheleni kwesethi ngayinye.

* Ukugwema ukungalingani phakathi kwamaqembu emisipha aphikisanayo, gcwalisa lezi zivivinyo ngokunyakaza okusebenza emuva nangaphezulu emuva, njengemigqa ehlezi phezulu nezimpukane ezigoqiwe.

Ukuze uthole okuningi kokuzivocavoca ngakunye, khama bese uqinisa imisipha yesifuba sakho ngaphambi kwawo wonke ama-rep.

* Lapho ufinyeza isifuba sakho, ungavumeli ubambo lwakho lwehle; gcina isifuba sakho siphakanyisiwe nakuba ucindezela izingalo zakho phambili noma ungene komunye nomunye.

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