Ukuthetha ngendlela intombazana ekupompoza ngayo imisipha ye-pectoral, kubalulekile ukuba uqaphele ukuba ukwandisa umthamo kunye nokuma ngokusebenza ngokusemandleni akunakwenzeka, kodwa kunye nezihlunu eziphambanwe zibonakala zenze isifuba sihle kakhulu kwaye siqiniswe. Ukuzivocavoca ngezantsi kuza kunceda ukuqala inkqubo yokulahlekelwa ubunzima, kunye nokuphucula ukunyamezela nokulayisha ezinye iinthambo.
Iintombi zepectoral muscle zingamenza njani?
Ukufezekisa iziphumo ezilungileyo, kucetyiswa ukuba isebenze kwiindlela ezininzi. Qinisekisa ukulungisa ukutya kwakho ngokukhupha izinto eziyingozi kumfanekiso ukusuka kwimenyu. Ukuphucula umphumo, unokwenza izicwangciso zezonyiso, umzekelo, iimaski ezahlukeneyo, kwaye uthathe isitya esahlukileyo. Kufuneka uqeqeshwe rhoqo, ngaphandle koko akudingeki ukuba ubale kwisiphumo. Ekuqaleni, uhlale uqhuba okanye ulula.
Ziziphi iimpawu zokupompa izihlunu zepectoral:
- Buyela emva kwe-push-ups kwibhentshi . Ngokusemgangathweni, kunye ne-classic push-ups evela kumgangatho wanikeza iziphumo ezilungileyo, kodwa sikhuthaza ukuba sibuyele emfutshane kwiiklasi kwaye sicinge enye inguqu yomsebenzi. Beka amabhentshi amabini afanayo kumgama othile. Ngomda womnye uhleli kwaye ume ngezandla zakho, uzibeke ngobubanzi bamagxa akho. Beka iinyawo zakho kwelinye ibhentshi, kodwa ungaphaya kwesigaba somlenze wesithathu. Yinciphisa i-pelvis evela kwibhentshini kwaye uyigcine kwisisindo. Umsebenzi ukunyanzela izibhambathiso zakho kumzimba kwaye, ukuphefumula, ukuhla ngokukhawuleza ukuya kwisantya sokwelula. Bamba kwaye ubuyele kwi-IP.
- Inkcazo yokulala . Ukuzivocavoca kakhulu kunye nokusebenza kakuhle ukupompa izihlunu ze-pectoral , kwaye ukwenza oko kufuneka uthabathe i-dumbbells, kodwa ungayenza kwaye usebenzisa i-barbell. I-IP - ulala ebhentshini, ubambe ii-dumbbells ezibophe kwiindawo. Umsebenzi - ukuphefumula, ukucoca i-dumbbells ukuya kutsho ngokuzenzekelayo kwezandla. Ngaphezulu, hlala, uphinde uphume. Kuphefumlelweyo olulandelayo, bhinqa iingalo zakho kwakhona kwiingqungquthela, ubuyele kwi-FE.
- Ukuzaliswa kwezidumba . Ukuba ufuna ukwazi indlela yokupompa ngokufanelekileyo imisipha ye-pectoral, ke ubeke ingqalelo kulo msebenzi. I-IP - ulale ebhentshini, kunye neenyawo ziphumle phantsi, uzibeke ububanzi bamagxa. Thatha izibhambathiso ezandleni zakho uphakamise phezulu, uzibambe ngaphezu kwesibindi, kodwa ngaphandle kokuzixhuma kunye. Izandla zidinga intsimbi emancinci. Umsebenzi - ukuxubusha, ukusasaza iingalo okanye ukubeka eceleni, ukuhlahlisa phantsi ngaphantsi kwezinga le brachiums. Emva kokuba ufikelele kumbane ophezulu, phuma, uze ubuyisele izandla zakho kwi-FE.