30 day challenge - CHEST

Ingabe usukulungele ukwamukela inselelo yezinsuku ezingama-30 yokuqeqesha imisipha yakho ye-pectoral futhi wakhe isifuba esikhulu? Qala ukuqeqesha isifuba sakho namuhla futhi uthole imiphumela ngokushesha ngecebo lokuqeqeshwa elinamasonto amane.

Ukuqeqeshwa okulungile kuyinto ebaluleke kakhulu yokuthola isifuba esiphelele nemisipha ye-pec ebaziwe. Lolu hlelo lokuqeqeshwa lwezinsuku ezingama-30 lubandakanya izindawo ezintathu eziyinhloko zemisipha esifubeni: izicubu ezinkulu ze-pectoral, i-pec ephansi, nesifuba sangaphakathi.

Ngale hlelo lokusebenza lwamahhala, ungaqeqesha ama-pectorals akho ngohlelo lwezinsuku ezingama-30 lokudinga imishini yokuzivocavoca. Uzokwazi ukuqeqesha nomaphi lapho ufuna khona.

Ungaqeqesha ama-pectorals akho ngokwenza izivivinyo ekhaya noma ejimini; udinga ngaphansi kwemizuzu eyi-10 ngosuku. Kepha akupheleli lapho. Uzoba nomqeqeshi onakho ozokusiza ngokusebenzisa izivivinyo zevidiyo, izithombe kanye nezeluleko zomsindo zomsebenzi ngamunye. Ekusebenzeni ngakunye, ungagcina ulandele ama-kilojoule oshisiwe, isisindo somzimba wakho nezinye izibalo eziningi ezizokushukumisela ukukhuthazela!

Ngamafuphi, konke okudingeka ukwenze ukwamukela inselelo yezinsuku ezingama-30 yemisipha yakho ye-pectoral bese uqala ukuqeqesha ama-pectorals akho aphezulu, amaphinifa aphansi kanye nesifuba sangaphakathi SAMAHHALA, nomaphi lapho ufuna futhi noma nini lapho ufuna!


Izici:

- Amapulani ama-3 wokusebenza kwe-pectorals wezinsuku ezingama-30, amazinga e-3 ahlukene wobunzima.
- Ukusebenza kwemisipha ye-pectoral ihlala ihlukile nsuku zonke.
- Ukwanda kancane kancane kokuqina kokuzivocavoca nokusebenza kwesifuba.
- Iseluleko esivela kumqeqeshi wakho siqu wokuqeqesha i-pec yakho ngendlela engcono kakhulu.
- Ukulandela isisindo somzimba.
- Ukubalwa kilojoule oshisiwe
- Imiyalo yevidiyo yokwenza kahle isifuba.