Indlela yokupompa imisipha ye-pectoral - ubunzima bokuzilolonga kwemisipha ye-pectoral

Ukuba ufuna ukuphucula ukukhutshwa komzimba wakho kwaye uhlengahlengise umzobo, kubalulekile ukuba uqhelane nolwazi malunga nendlela yokupompa izihlunu zepectoral. Kuyimfuneko ukudibanisa imigaqo-siseko yokuqeqeshwa kunye nobuchule bokusebenzisa imigaqo-siseko yokufumana iziphumo ezilungileyo.

Ngaba kunokwenzeka ukupompa imisipha yepectoral kwintombazana?

Kufuneka kuthi ngoko nangoko ukuba uqeqesho lwezemidlalo alukwazi ukuchaphazela ubukhulu besifuba okanye ukuma kwayo. Oku akuthethi ukuba ayinto engenamsebenzi, kuba ukwazi ukupompa i-muscle ye-pussy ukuya kwintombazana, unako ukuphakamisa isifuba sakho, esiza kubonisa ukuba sikhulu kakhulu kwaye sikhangele. Ukongezelela, umsebenzi osebenzayo uzakukunceda ukuphucula igazi kwiindawo zesifuba, okulungileyo kwimpilo. Elinye iphuzu elibalulekileyo - ungakhathazeki ukuba uqeqesho luya kwenza ukuba umfanekiso ukhangeleke njengomntu.

Indlela yokupompa izihlunu zesifuba?

Ukuze uqeqesho lusebenze kakuhle, kubalulekile ukuba ubenze ngendlela echanekileyo kwaye ukwazi ezinye iimpawu ezandisa ukwenziwa kakuhle. Ukuba ufuna ukwazi indlela yokupompa kakuhle imisipha yepectoral, qwa lasela le mithetho:

1. Ukuqala uqeqesho, nokuba kusekhaya okanye kwiholo, kuyimfuneko ngokufudumala , okuya kulungiselela izihlanganisi kunye nezihlunu zokuqeqesha.
2. Ukuba umgomo ukuphucula amandla nokwandisa umthamo we-muscle, ngoko kuyimfuneko ukusebenza kunye nobunzima obunzima bokusebenza, kwaye ungazami ukwenza okuphindaphindiweyo kangangoko kunokwenzeka.
3. Omnye umgaqo malunga nendlela yokupompa izihlunu ze-pectoral - ukufumana iziphumo ezilungileyo, uqeqeshe amabele emva kweveki, xa kukho amandla. Kuyimpazamo ukukholelwa ukuba uqeqesho lwemihla ngemihla luya kunika iziphumo ngokukhawuleza. Oku kuchazwa yinyaniso yokuba imisipha ikhula xa iphumla.
4. Ukuze wenze inkqubela phambili, kubalulekile ukuba utshintshe rhoqo umthwalo, ngaphandle koko umkhuba we-muscle uza kukhula kwaye umzimba uyayeka ukuphendula. Inyaniso yokuba imisipha ikhula, iya kubonisa intlungu eseleyo emva kokuphela koqeqesho.
5. Zama ukwenza yonke into epheleleyo, eyokunciphisa umngcipheko wokulimala, kwaye iya kuba negalelo ekutyekeni kakuhle kwemisipha ye-pectoral.
6. Umyalelo wendlela yokupompa ngokufanelekileyo imisipha ye-pectoral, ichaza omnye umthetho-ukusebenza kwimida yabo. Ukuba ucinga ukuba imikhosi sele iqhubekile, zama ukuphindaphinda ukuphindaphinda. Kuboniswa ukuba uqeqesho oluphezu komda lusebenza kakhulu.

Indlela yokupompoza inxalenye engaphezulu yezihlunu zepectoral?

Ukuze usebenze kakuhle imisipha, kungcono ukuqeqesha ngokwahlukileyo. Kubalulekile ukuba uqaphele ukuba inxalenye engaphezulu yesifuba ayinakubandakanyeka emsebenzini ngexesha lokusetyenziswa kwemigqaliselo eyintloko kwaye ikhula nzima. Ukuba ufuna ukuwusebenza, ngoko kufuneka udibanise ekuqeqeshweni-inkcazelo yebhenki, eyona nto ifanelekileyo eyenziwe kwibhentshini yokunyathela. Kukho imigaqo emininzi yokupompa izihlunu ezingaphezulu kwepectoral:

1. Nika ingqalelo kwinqanaba lebhentshi, ngoko liphezulu, i-deltas iyabandakanyeka emsebenzini, kwaye iphantsi-umthwalo omkhulu kwi-triceps. I-angle ephezulu yesifuba esiphezulu ngu-20-30 ° C.
2. Kubalulekile ukukhetha ukulungiswa okufanelekileyo, umzekelo, ukwenza i-push-ups okanye i-press. Lapha ulawulo lusebenza-ukubanzi kwezandla, ukuxinezeleka ngakumbi kugxininiswe kwimisipha yesifuba.
3. Kunconywa ukubeka iinyawo zakho ebhentshini ngexesha lomsebenzi kwibhentshini ukuze kungabikho nto ephosakeleyo emva emva koko imisipha ye-pectoral iya kuba yodwa.

Indlela yokupompa inxalenye engezantsi yeengxube zepectoral?

Abaqeqeshi abakucetyiswa ukuba baphume ngokukhawuleza yonke imithwalo ye-muscle, ukulayisha umzimba wakho ngeendlela ezahlukeneyo zokuzivocavoca. Isifuba esingaphantsi kufuneka sifundiswe kuphela emva kokubonakala ukuba umthamo womzimba ophezulu unyukile. Emva kwesiseko, sele kusenokwenzeka ukuba uqhubeke nokucetywa kwamalungu omzimba. Kukho iingcebiso ezininzi malunga nendlela yokupompa izihlunu eziphantsi kweepectoral:

1. Ukugxininisa umthwalo kwiimisipha ezifunwayo, qaphela ukuba ibhentshi kufuneka ibe nelokujika.
2. Ukwenza i-push-ups kwiimivalo ezingalingani kufuneka zifakwe iindlovu ngokubanzi njengoko kunokwenzeka, kwaye ucinezele iqhosha lomzimba.
3. Ukufumanisa indlela yokupompa izihlunu ze-pectoral kwicandelo eliphantsi, kuyafaneleka ukuba uqaphele ukuba awukwazi ukucinezela iinduli kwi-trunk ngexesha loqeqesho.
4. Imithwalo yokuzihlukanisa ngokuphumelelayo, ngoko ke ukuphumelela kakhulu kukuzivocavoca kwi-crossover kunye nokuhlenga kwezandla.

Ukuzilolonga kwimisipha yomzimba

Ukuba ufuna ukwenza ngokucophelela ukusebenza komzimba ophezulu, kubalulekile xa usebenza ngokuzibandakanya ukuqwalasela inani leengcebiso:

1. Xa ukwenza ukunyakaza, akukhuthazwa ukuba kulungiswe iingalo ekupheleni (ukhuphiswano-ngaphandle), njengoko oku kungabangela ukulimala.
2. Xa usenza iifrime, akuvumelekile ukuba unqabile izithende kunye neentloko, njengoko oku kukhulula umthwalo osuka kwisifuba.
3. Ukuzivocavoca ukwenza iimpumlo zesikhombisi, angabi ngaphezu kwezi-15 zokuphindaphinda kwiindlela ezi-2-3. Ubunzima obuninzi, ubuninzi bomzimba buya kusebenza, kodwa, kubaluleke kakhulu, landela inkqubo yokusebenza.

Ukukhupha izihlunu zepectoral

I-crossbeam iyimimodeli ekhethekileyo enokufunyanwa kwididi okanye nokuba isetyenziswe ekhaya. Ukuphucula ukubeka umthwalo kwisifuba, kucetyiswa ukuba ubeke izandla zakho ngobubanzi ngangokunokwenzeka. Elinye isicatshulwa sokwanda okongeziweyo kwimithwalo - ngexesha lokuphakamisa umzimba, sichitha isigxina kwaye unike imilenze phambili. Kukho imigaqo yokuphambanisa imisipha ye-pectoral kwi-bar engqamlekileyo:

1. Xhoma kwi-crossbar uze uwela emilenzeni ukuze umzimba ungabonakali.
2. Vuka phezulu, uzama ukuthinta umnqamlezo ngesifuba sakho. Ngaloo ndlela kuyimfuneko yokwenza umkhuhlane. Yenza oku ngaphandle kokuhamba ngokukhawuleza.
3. Kancinci, ukuthatha umoya, wehla ukuya kwindawo yokuqala.

Ukunyuka kwamanqanaba ukusuka kumgangatho weengxube zepectoral

Inguqu elula kakhulu yomsebenzi, ongayenza ekhaya, ukusebenzela imisipha yepectoral. Abaqalayo bayacetyiswa ukuba baphoxe ngamadolo .

1. Ukunyuka kwamathambo kwi-muscle ye-pectoral kwenziwa ngendawo yeklasi yeengalo, oko kukuthi, ngokubanzi ngokubanzi kunamahlombe. Ukuba iingalo zifakwa ngokubanzi, umthwalo uya kugxininisa kwinqanaba eliphakathi kwemisipha ye-pectoral.
2. Iintende zimele zifanane kunye, kodwa gcina iinyawo ziphantse zilandelane.
3. Yehla ngokukhawuleza, usasaza iingqamlezo zakho kumacala kunye nokuphefumula. Xa uxhuma, phuma, kodwa ungayilungisi ngokupheleleyo.

Ukunyuka kwebhokisi ukusuka kwibhenki kwimisipha ye-pectoral

Le yindlela efanelekileyo ngakumbi yokunyuka kwamantombazana awaziyo ukwenza lo msebenzi ngokusuka kumgangatho. Kukhona imithetho elula, njengokuchukumisa, ukupompa imisipha yepectoral:

1. Izandla zihlala ebhentshini, zibeke kancane ngokubanzi kunamahlombe. Emva kokuphindaphinda kwamanani, unokwandisa umgama phakathi kwezandla, eziza kukhulisa umthwalo kwiisifuba zesifuba, esiza kuthunyelwa ngakumbi.
2. Ngexesha le-push-ups, zama ukungaqhubeki iifolo kwaye ugweme ukuxhatshazwa okunzulu kumqolo osezantsi. Ngokwesiko, ukuhla - ukunyusa, kunye nokunyuka - ukuphuma.

Ukunyuka kwee-pham-ups kwimigangatho kwimisipha ye-pectoral

Ngokuncediswa koqeqesho kwiibhola ezifanayo, ungasebenza ngokufanelekileyo ngendawo engaphantsi nephakathi phakathi kwesifuba. Ukuba uhlala kwindawo yokuzivocavoca, kungcono ukwenza usebenze kwi simulator, ebizwa ngokuba yi "gravitron", kuba inceda ukugxininisa ngakumbi kwindlela. Kwabo abanomdla, ngaba kunokwenzeka ukupompa izihlunu zepectoral kunye ne-push-ups kwimivalo engalinganiyo, kwaye oko kungenziwa njani, siyakucebisa le miyalelo elandelayo:

1. Hlanganisa imivalo kufuneka ibe mkhulu ngakumbi kunamahlombe. Ukuba kunokwenzeka, xhomeka phambili.
2. Kuphefumlelwe, yehla, kwaye uphumelele, phakamisa.
3. Ngethuba lokunyakaza okuphantsi, amahlombe kufuneka atyiswe emva kwaye amacala ehlombe ayancitshiswe, ngelixa iinqongqelo zimele zincinciwe emacaleni.

Ukuzivocavoca ngee-dumbbells kwimisipha ye-pectoral

Isisombululo samandla sithathwa njengesona siphumelele, kuba ubunzima obongezelelweyo buninzi bunzima. Abo banomdla wendlela yokupompa izihlunu ze-pectoral kunye nama-dumbbells, simema ukuba nijonge ingxaki elula ecetyiswayo ukuba iqale nge-push-ups elula yokufudumala, kwaye ke unokuqhubeka nokuzivocavoca:

1. Bamba iingalo ezingasentla kunye neengqungquthela, uze uzibophe kwi-angle yangakwesokudla kwiingqungquthela. Baxhuma phambi kwesifuba, uze uhlaziye ngokubanzi kumacala, ukunciphisa i-scapula. Kubalulekile ukuba ungayinciphisi amaqhosha akho.
2. Hlala kumqolo wakho, ucinezele umva wakho osezantsi, uphakamise izandla zakho ngaphezu kwakho, ukwenzela ukuba iidumbbell zingaphezulu kwesifuba, kwaye iintendelezo ziphendulelane. Khangela nje iingalo zakho kwiingqungquthela kwaye wenze iindleko ezincinci kumacala. Ekupheleni komzila, amaqhosha akufanele abekwe phantsi.
3. Omnye umsebenzi oya kukholisa abo bafuna ukwazi ukukhawuleza ukupompa izihlunu ze-pectoral, wenze emva. Phakamisa uphinde ugobe iingalo zakho kwiingqungquthela, ubambe iingqungquthela kuzo. Qaphela ukuba iintende kufuneka zijongane nemilenze. Yenza umshicileli uphumelele, uze unciphise kwakhona iingalo zakho, kodwa ungawafaki phantsi.
4. Izandla zingene kwilokhi kwaye zibabambe phezu kwentloko yakho, zibophe kancane kwiindawo. Khuphula izandla zakho emva kwentloko yakho, ukukhupha.

Ukuzivocavoca kunye nebhasi kwimisipha yepectoral

Abagijimi abaninzi, esebenza kwi-gym, bakhethe ibha yokuqeqeshwa kuba kunokwenzeka ukuba basebenze ngobuninzi obunzima kwaye balawulwe lula ukuhamba, kodwa u-amplitude uya kuncitshiswa. Ukuqwalasela indlela yokupompa izihlunu ze-pectoral, sinikeza izivo ezifanayo:

1. Kufuneka uqale nge-press bar, enokuthi yenziwe kwibhentshini elungileyo kunye nelitye. Thatha i-barbell nge-wide grip bese uyiphakamisa kwisifuba sakho. Ukunxilonga, ukunciphisa i-projectile phantsi kwenyuka inqatha phakathi kwesifuba. Thatha ikhefu elifutshane kunye nokuphumayo ukubuyela kwindawo yokuqala.
2. Inkomfa yezihlunu zepectoral ingabandakanya i-pullover kunye nokuphakamisa. Gcina i-barbell phantsi ukwenzela ukuba ibanga li malunga ne-35-40 cm. Zibeke kwibhentshi elincinci kwaye ubeke ibha ephezulu emagqabeni akho. Iibhokhwe mazibe zilungiswe. Ukuphefumula, phakamisa ibha kunye nomoya emva kwentloko. Ngenxa yoko, ibha iya kudlula kwi-trajectory. Izandla kufuneka zilungiswe. Xa uxhuma, buyela kwindawo yokuqala.

Ndingazifumana phi iipompi zomzimba?

Ukuba ulandela yonke imithetho, qhelisa rhoqo kwaye uyazi ubuchule bokuzivocavoca, unokufumana iziphumo zokuqala emva kwenyanga. Ukuchaza indlela yokukhawuleza ukupompa izihlunu ze-pectoral, kulungele ukunika enye intsipho - ukupompa kakuhle kwemisipha kufuneka ube nenani elaneleyo lomzimba, oko kukuthi, kukhona ngaphezulu. Ukuze ugcine umfanekiso omhle, amantombazana kufuneka asebenze izihlunu zesifuba 1-2 ngeeveki ngexesha loqeqesho lomzimba ophezulu.