Le mithambo kakhulu izihlunu pectoral: isishwankathelo, inkcazo kunye nokusebenza

Khetha imithambo kuba esifubeni kuba nzima kakhulu. It inxulunyaniswa ezahlukeneyo lwabo olukhulu. Ngokungachanekanga ezintsonkothileyo zahlanganiswa ayiniki iziphumo ezinqwenelekayo. Cinga imithambo kakhulu izihlunu pectoral. Bona kakuhle kakhulu kuba ifikelela kuzo zonke iindawo eziyimfuneko. Kwakhona Uluhlu enemisebenzi: ifanele amadoda kwanabafazi.

ukuqala phi?

Le ukuzilolonga lokuqala Kucetyiswa ukuba achithe ekhaya. Ngelo isanda, kufuneka kukho ubunzima dumbbell encinane kuphela. Kuba ngempumelelo enkulu, ungakwazi ukudibanisa olwandisa. Musa ukulibala phambi kokwenza imisebenzi esisiseko ukwenza ukuzilolonga ukushushubeza izihlunu zakho. Oku uya kubakhusela evela komsipha ukuzilungiselela ukusebenza ngokuzimisela. Khetha iseti ecetywayo ukuzilolonga kakhulu izihlunu pectoral (ezimbalwa baya kwanela) kwaye landela kuphela. ukwandisa Ngokuthe ngcembe umthwalo iiseti kunye nabathengisi evenkileni.

Xa uziva ukulungele ukuba umsebenzi omkhulu, bangathungelana nezixhobo yengqesho bayafaneleka. Akukho mfuneko ukuya iklabhu bayafaneleka. Ukuze ukuba beme emigceni, unako ukuthenga izixhobo imfanelo bakwenze ekhaya. Kodwa kufuneka ube nomonde, nokuba abayi kukunika iziphumo ngokukhawuleza.

Izindululo Kuba eyeyomzimba

Kuyo nayiphi na ngamandla uqeqesho ebalulekileyo kunye rhoqo umthambo. Kodwa ke musa ukuma kwindawo yokuqala. Eyona nto ibalulekileyo - ukwenza ngokuchanekileyo zonke iintshukumo ze unike izihlunu zakho phumla. Oko kukuthi, akufanele kube ngemihla uqeqesho, kodwa umgangatho. Ukuba Ningaluyeki, ngoko nkqu umthambo ilungileyo izihlunu esifubeni akayi kuba nempumelelo. Yintoni bokuqonda kufuneka uthathe ingqalelo?

• abantu bangaqeqeshwanga ukugxila ngcono ngosuku-ezimbini ezintsokothileyo kwiveki. Oku kuya kudala i umthwalo ngokupheleleyo ubuyisele ukulingana kwizihlunu pectoral.

• Msebenzi uya kunika iziphumo ekukhuleni mass kwezihlunu. Ngoko ke, Shiyiselanani Classic push-ups. abantu abaqeqeshiweyo ingabandakanya kwinkqubo yayo kusahlulwa imithambo. Kwabasaqalayo, baya kuba buhlungu kakhulu.

• Ukuze usebenzise imisipha pectoral ngokupheleleyo 5-6 imithambo ezahlukeneyo iiseti-5. Ukuba usukelo lwakho - ukwandisa amandla, oko kwanele kophindo 6 zeentshukumo. Ukuba ufuna ukwenza izihlunu zesifuba voluminous ngakumbi, ngoko niwenze izihlandlo ezili-10. Kwabasaqalayo kufanelekile imali ukuhla ngamaxesha-2.

• Nkqu umthambo ezifanele nokugalela izihlunu esifubeni kufuneka bahlukana iveki. Kuyimfuneko ukuba asasaze umthwalo ngokulinganayo. Ngelo xesha linye ayikhuthazwa enokuchaphazela esifubeni kunye esineendidi izihlunu. Kubhetele ukuba niwenze ngeentsuku ezahlukeneyo. Ngoko ke ukuphumla umzimba wakho wayethimb umthwalo. Kungenjalo, amandla aya kuchithwa.

Ukusebenza ngoqeqesho esifubeni

Lo msebenzi unzima ngakumbi xa kwenziwa ngokuchanekileyo, kuba neziphumo ezihle kakhulu. Ziziphi izizathu ngempumelelo kwalo?

1. Ukuziqhelisa zahlukene, ngoko basebenza izihlunu pectoral kumacala ahlukeneyo.

2. I-complex yenziwe ngendlela yokuba ibandakanya iinkalo ingxaki ezininzi. Oku kungenxa uluhlu endalo motion.

3. Yenza imisebenzi eyimfuneko ukubambelela ngokungqongqo buciko. Ngenxa kwizihlunu gulwa basetyenziswa, leyo noxanduva lokugcina imali kunye nolawulo intshukumo.

Kungenxa yezi zizathu, unokuqiniseka ukuba unikwa kuphela umthambo ilungileyo izihlunu esifubeni. Kuba ngempumelelo abasetyhini kunye namadoda ngokupheleleyo ncam.

Classic push-ups

Mhlawumbi, atyhale-ups kuyinto ekusebenziseni yokwakheka ibaluleke kakhulu izihlunu esifubeni. Nangona oko isebenza kakuhle kufuneka babeke izandla zakho uphose ezinqeni zenu phezulu. Kubalulekile ukuba uzive ukusebenza izihlunu. Ukuba uziva imimoya esifubeni, ngoko yonke into yenziwe ngokuchanekileyo. Kuya kukunceda ukuphucula isiphumo ingxaki olongezelelweyo ngentonga ngasemva enekuku. Lo msebenzi isebenza ngaphandle phantse kuzo zonke iindawo zomzimba.

press uJaji

Ngokuqhelekileyo, lo msebenzi wenziwa kwisitulo elele ngomqolo dumbbells okanye Nge ngesandla. Kufuneka igcinwe ngaxeshanye umzimba. Musa ukuyichukumisa ulwabiwo incum, ukuqondisa iingalo zakho. Izihlunu esifubeni mazisoloko Wasolula ngoko ezantsi ngaphezulu kwe intshukumo. Xa 1-2 weighting phakamisa 3-4 - abakhawulezi kunye 5-6 - uwela phantsi.

Xa kuyi kwisigxina esikhethekileyo zingatshintshwa kancinane, ukutshintsha ngokwazo uqheliso kakhulu. On top of izihlunu pectoral uya ukulayisha ukuba kwisitulo intloko waphakamisa ngaphezu imilenze. Ukuba lehla, ngoko ezimpontshelwa kwicandelo elisezantsi. kunzima kakhulu njengoko yokungabikho kwezixhobo ezifanelekileyo ukuphumeza uqeqesho ekhaya. Kodwa zithambekele nje igushuza ingafunyanwa kwi phantse naluphi kumabala emidlalo.

idiphu

Le yenye umthambo yakudala a umhlola omhle. Le usebenza kakuhle emzimbeni eliphezulu entsonkothileyo. Kodwa ubukhulu becala anomoya isebe esifubeni esezantsi, esineendidi negxalaba nombhinqo. Izandla kufuneka ubambe iibhodi kunye nokuphakamisa, lisibekele umzimba. Xa ephakamisa intshukumo kufuneka ezixhuzuxhuzulayo nokuziphatha, ngathi asike into ukulahla up. Ukunciphisa umzimba kufuneka aqhutywe kakuhle yaye kancinci. Kwakhona kubalulekile ukuba umgama phakathi kwamagumbi kwakukho abangama-70 cm. Kungenjalo, oko akuthethi ukumpompa up esifubeni kunye esineendidi izihlunu.

Olu qeqesho elula, kulula ukuqonda kakuhle kakhulu. Ngenxa yezi zizathu, oko zicacisa kudidi "msebenzi ilungileyo izihlunu esifubeni." Ngokuba amadoda nabafana abaselula nkxu eziqhelekileyo kakhulu, ngoko akayi kubangela iingxaki. Kwaye ungenza ekusebenziseni nayiphi na kumabala emidlalo.

Anabafundi dumbbells

Unga yenza iseti elahlukileyo ezahlukeneyo onokukhetha umzimba. Kusenokuba cofa esitulweni ukusuka esifubeni nesandla ukukhulisa. Kwaye kuzo zombini ezi meko, uqheliso kungenziwa ngeendlela ezahlukeneyo. Zonke iintshukumo kunye ulwabiwo kufuneka kwenziwe kakuhle ngaphandle uphakamisa. Kungenjalo, isiphumo ayikho nekhulu ekhulwini. Kwakhona, ukubukela umoya wakho. Xa uphefumla phandle uxinezeleko, kwaye sisebenze ngaphandle umpefumlo ngesiquphe zokuphumla.

Qaphela indinyanzela kunye dumbbells ukunika umthamo kunye nentshukumo abalimi benze esifubeni ngokubanzi. Imithambo ingenziwa ekhaya phantsi (emethini) okanye ejimini phezu kwesitulo. Nje ungayibaxi kunye arhente izikali. Khetha kuba baziqwebela ubunzima obutofotofo.

Ezi zilandelayo iintlobo zoqeqesho azikho ithandwa kakhulu zokwenza umthambo. Bafumana, kuba kwakhona uqheliso kakhulu izihlunu pectoral.

crossovers

Ezi umzimba ukuncitshiswa iingalo yi ibhloko lo mshini. Izihlunu babesebenza ngekulula kanye nezilinganiso. Ukuba iyahluka icala, kusenokwenzeka ukuba yokumpompa up iinxalenye ezahlukeneyo izihlunu esifubeni. Ukuba unomdla kwiziko - ukutsala exerciser ukusingatha ngqo phambili. Ukuze ukufunda esifubeni eliphezulu ukwenza crossover phezulu. Ukwandisa ummandla ezantsi benze umsebenzi ngokuchasene - ukusuka phezulu phantsi.

Ungalibali ukubeka ubunzima ekunene, apho bonke yezithuthi esendleleni iza kwenziwa ngaphandle uphakamisa. Kufuneka ibe efanayo zombini izibambo. Izindlu sidla ibheke kancinci phambili, kunye nomlenze unyawo ekhohlo nobubanzi ngaphandle. Kuba uzinzo olukhulu unyawo angabekwa phambili. Kodwa indlela elilandelayo kuyimfuneko ukutshintsha kwenye. Ukuba loo nto, ngoko qiniseka ukuba uqheliso kakhulu izihlunu ubunzima pectoral.

pullover

Ngokunqwenelekayo, lo msebenzi wenziwa yokwenza umthambo kwi mshini okhethekileyo. Kodwa singavalwa. Oku kuthetha ukuba kufuneka ndayame okanye ulale phantsi kwesitulo uze uthabathe ezandleni yomenzeli izikali. Emva koko pick it up phambi kwakhe waza ke intloko yakhe phantse phantsi. Kuba izihlunu esifubeni kunye esineendidi umthambo ingcono ngezandla baphikele ingqiniba yakhe. Iqonde ibe inxaxheba Ihlole.

Njengoko arhente ukulinganiswa kungathatha Nge, dumbbells okanye libiza. Kodwa lwalo lokuqala ayikwazi kuphunyezwa indlela ngqo. Kwaye ke kubaluleke kakhulu ukuba umzimba zokuzicingela ezintle. Kuya kuba nofefe ukuphulukana amandla kunye nexesha ulahle, ngokuba ngoncedo a pullover luvuliwe phantse zonke izihlunu pectoral.

Ukongezelela kuqeqesho

Nkqu-ezenziwe complex akayi kuba ngokwaneleyo ukuba uqeqesho akayixhasi. Yintoni enye efunekayo ukuze amabele ezintle?

1. isondlo eyiyo. Ukutya kufuneka ityiwe rhoqo, kodwa izabelo ezincinane. Nokudla ukudla nakolu kangaka protein, ifayibha, amafutha yemifuno kwakunye carbohydrate ezintsonkothileyo. Oku imifino, imidumba, intlanzi, alichumi, iinkukhu, iisiriyeli ezahlukeneyo kunye neemveliso zobisi.

2. Ezinye Complete. Nkqu ukuzilolonga kakhulu izihlunu zesifuba, njengaye nawuphi na umthambo, odlayo amandla amaninzi. Ngoko ke, ukuba kubuye amandla kunye ubuthongo ebalulekileyo enzulu elide.

Ngokulandela le ngcebiso, sebenzisa izixhobo umthambo, uya kuba nako ukwandisa uncedo kwesifuba uliqinise umzimba wakho.