U-Pavel Ermolaev, ophumelele umncintiswano we-Men's Physique ngokusho kwabafundi boSuku Lwabesifazane, usitshele ukuthi iyiphi isethi yokuzivocavoca okufanele intombazane iyenze ukuze ithole isibalo samaphupho.
“Ngokubona kwami into esemqoka entombazaneni ukujima igqoke insimbi emahlombe. Akuyona imfihlo ukuthi abantu besifazane abaningi baphupha ngezinqe ezinhle neziphundukile. Futhi lo msebenzi, ngokungafani nezinye, uzobasiza ukuthi bafeze amaphupho abo. Ngaphezu kwalokho, imisipha yemilenze nayo izothola umthwalo futhi ibukeke ingeyinhle kangako. "
“I-bar bengizoyibeka endaweni yesibili. Lokhu kuvivinya kuyakha ngokuphelele i-abs, kususa ukunqwabelana ngokweqile kwamafutha, futhi kwenza nemilenze ibe mincane futhi iqine iqine. Ngingakweluleka ukuthi wenze ibha yakudala, nakuba ezinye izinhlobo zayo zinendawo. "
“Ukuzivocavoca okulandelayo engingathanda ukugxila kukho owokuqeda nya. Lona umsebenzi wami engiwuthandayo futhi ngingawuncoma kuwo wonke amantombazane. Iphampa kahle ingemuva, ikakhulukazi ingemuva eliphansi, futhi iphinde igcine wonke umzimba usesimweni esihle. Ngikweluleka ukuthi uqale nge-bar engenalutho bese wengeza kancane isisindo ukuze ugweme ukulimala. Ngokubona kwami, i-deadlift kufanele yenziwe ngendlela yakudala, ngakho-ke uzokhipha imisipha yangemuva ngekhwalithi ephezulu kakhulu. Ngiphinde ngikweluleke ukuthi wenze i-hyperextension ngemuva kwe-deadlift ukuze uthuthukise umphumela. "
“Indawo yesine esicongweni sami wukulwela ibhentshi. Ngingancoma ukukwenza okungenani kabili ngesonto. Futhi qala nge-bar engenalutho bese wengeza isisindo kancane kancane. Lokhu kuvivinya umzimba kuthuthukisa kahle imisipha ye-pectoral, ngaleyo ndlela kwenza amabele abukeke abe makhudlwana futhi athandeke kakhulu. Ngicabanga ukuthi amantombazane amaningi afuna lokhu. "
"Hhayi-ke, endaweni yesihlanu, ngangifaka izivivinyo ze-cardio - ukugijima ku-treadmill, ukusebenza ngentambo yokugxuma, njalonjalo. Lezi zivivinyo zizokusiza ngokuphelele ukushisa amafutha futhi uqinise isibalo sakho. "