Ukopha izihlunu pectoral ekhaya

Yintoni into yokuqala abase enze xa beza ejimini? Ukwenza cinezela kwibhentshi. Ngesizathu esithile, kwakukho ukuthi bazibandakanye ukuba cofa esitulweni lo msebenzi, nto leyo ebonisa ukuba amandla yokwenene indoda. Nangona ikhulela kuphela umzimba ongasentla, izihlunu pectoral kunye esineendidi.

bodybuilders makhwelo bakholelwa ukuba akunakwenzeka ukuba kuqulunqwe izihlunu zesifuba-ntathu ngaphandle kwakhe. Ngale asikwazi uvume, nangona, Kakade, kungakuhle ukuba ukongeza kwibhentshi cofa ibha elele nkqubo yoqeqesho.

Asinguye wonke umntu ithuba lokuqeqesha izihlunu pectoral kwiholo: umntu akanayo ixesha elaneleyo, abanye Ayinakugcina imali kuqeqesho. Emva kokufunda eli nqaku, uya kuqonda ukuba nokugalela izihlunu esifubeni lunokwenzeka kwaye ekhaya. Zama exercises ngezantsi, uze wenze indawo yakho uqeqesho lwakhe, nto leyo eya kukunceda wenze izihlunu esifubeni umthamo ngokubanzi kunye nangaphezulu, ngaphandle kokushiya ekhaya.

Yiyiphi imisebenzi enokwenziwa ekhaya?

Kakade ke, oku kuxhomekeke izixhobo zemidlalo onazo ekhaya kulo mbandela. Ukuba kukho ubuncinane iperi dumbbells kunye lichotshelwe unako ukwenza isixa omkhulu umthambo esifubeni. Nge nto ampontshwe pectorals lokutyhala-ups.

Ukuba kuyimfuneko ubuncinane ezi oonokrwece onayo, unako ukwenza kwisitulo dumbbell elele kunye nokufakelwa, leyo yindlela esebenzayo ukwandisa izihlunu ibele. Makhe sihlolisise nganye ukuzilolonga, kwakunye indlela efanelekileyo ukuphunyezwa kwazo.

Press of dumbbells elele

Lo msebenzi wenziwa kwiholo, kwaye ngexesha ukusebenzisa ekhaya. Ukopha izihlunu pectoral ngaphandle onjalo esitulweni ubunzima nje akunakwenzeka. Ukuphunyezwa kwayo, njengokuba sele kukhankanyiwe apha ngentla, kufuneka dumbbells ezimbini kwesitulo. Ukuba kwesitulo eyodwa musa, kungcono ukuba athenge le izixhobo zemidlalo ukuba kusoloko uya kuza lokuposa. Kodwa ke ukuba ngaba ufuna ukuchitha imali kuyo, ungasebenzisa ivenkile rhoqo, ukuba zikhona.

Kwimeko apho okuzithandelayo, izitulo, qaphela ukuba kufuneka kohlulwa, okanye imithambo kuwo angagcina kalusizi.

Ngoku usete kwesitulo kunye dumbbells walungisa. Emva koko, thatha izandla zabo kulala kunye. Izandla qinisa ukuze ugcine isithuba. Le indawo yokuqala.

Qala ku kancinci ukwehlisa dumbbells ukuya kwinqanaba esifubeni kwaye kamsinya nje bakuba slug ukuba umchukumise, ngoko kakhulu kurhwetywe aliqhawule kubo up. Loo nto phantsi dumbbells kufuneka kwehliswe ngokucotha kunyuka msinyane.

Ukuze ukuthobela ubuchule efanelekileyo, musa siwakhuphele dumbbells ubunzima enkulu. Kufuneka ibe yanele ukuba kophindo 10-12 ngo-3-4 iiseti. Ngexesha intshukumo phantsi izandla, zama ukunciphisa isikhokelo icala, kungenjalo kuya kufuneka ukuba zisebenze esineendidi, izihlunu pectoral kunye ukopha aya kuncitshiswa abe zero.

Tshintsha angela

Undoqo ukuze uphumelele ekwakheni mass kwezihlunu - yinto rhoqo eyothusayo umzimba imithwalo ezitsha, nto leyo eya kuvuselela ukukhululwa testosterone yaye ngokukhawuleza neprothini amagama ukwakha ezintsha kwimicu kwezihlunu.

Akukho mfuneko ukwenza umatshini kwibhentshi usoloko kuphela kwesitulo, leyo eyayingqalene emgangathweni. Ukuba ukhetho, ukutshintsha ekujikeni. Ngaphezu uya kuba ngakumbi ngokunxulumene emgangathweni, kokukhona umthwalo uya kuxhoxha eliphezulu emagxeni umbhinqo. Ukuba engile lifinyele, ukumpontshwa olusebenzayo uya kuthoba izihlunu thoracic.

Ukuba usebenzisa lichotshelwe ekhaya phantsi kwelinye icala, ungenza ubeke iincwadi embalwa, ukuze utshintshe engile yokusebenza.

dumbbells zikagesi elele

Ukuphuhlisa zabo izihlunu zesifuba, unako ukwenza ngaphandle imithambo ezinjengezo Ubeko dumbbell. Ekubeni lo msebenzi, zokumpompa izihlunu esifubeni iya kuba ngokukhawuleza, kuba oko kuyanceda ukuba nkulu izihlunu ifascia elula. Ngenxa oku, izihlunu kungenzeka ukuba zikhule.

Thatha indawo yokuqala, njengoko kwi Kumsebenzi ongaphambili. Kodwa ke kule meko ke kuyimfuneko ukuthoba dumbbells phantsi akukho umgca othe ngqo. Omakhwapheni kufuneka uye kwi-axis setyhula.

Masithi ufuna ukuqhwaba, kwaye kufuneka ukuba oku ukwenza ujingi omkhulu ngasemva. Ukunciphisa nokuthotywa ibe likhaba ngalo mzuzu izandla, ngoko ke ngendlela efanayo emva indawo yokuqala. Uya kuziva indlela uya kuzolula izihlunu yakho esifubeni. "Ixesha lokuphindwa kweklasi okwamkelekileyo ifanele ibe imizuzwana ngaphantsi kwe-4," njengoko eyaziwa imbaleki Ronni Koulmen, nto leyo ukhuphiswano eyahlukileyo yintshatsheli abanxibe impahla ezininzi.

Kuya kuba ngokwaneleyo ukwenza 2-3 icwangcisa nani liphezulu amaxesha, ekufuneka kwahluka phakathi nabameli 10-15.

Pushups

Ningaba ke ninako lula indima push-ups, ngaphandle leyo ayiyi kuba yimpumelelo zokumpompa izihlunu pectoral ekhaya. Ngokuqhelekileyo kolu vavanyo zokwenza umthambo musa ngenxa yobuninzi izixhobo ezahlukeneyo zemidlalo kunye simulators bazizikhulu indawo yayo.

Kodwa ekhaya lokutyhala-ups - sisixhobo esiphumelelayo uphuhliso izihlunu webele. Kunokuba enze zombini ngaphandle ubunzima engaphezulu izikali.

Ukuqala isikhundla - elele ezikufutshane. Izandla phezu entendeni, ukubambelela ngokubanzi kwe ububanzi egxalabeni. Qaphela ukuba ezinye kwakho umtshato emacaleni esandleni, kokukhona kanye izihlunu pectoral ziza kufakwa kulo msebenzi. Noko ke, yenza izandla hayi iseti ngokupheleleyo, okanye akakwazi ukwenza, kwaye ngexesha elinye, kwaye kukho amathuba ephezulu umonakalo egxalabeni ezidityanelweyo okanye kwezihlunu ngefayibha.

Lonke ixesha ukugcina imisipha ngengxabano

Ukuba kwehliswe logama nje phakathi komgangatho kunye amabele akho akayi emaziphunyezwe kumgama 1-2 cm. Musa ngokupheleleyo awe phantsi, njengoko kuya kuba nesilingo enkulu kakhulu nelokuphumla "thatha ukulala."

Ukuba ucinezela lula ngakumbi izihlandlo 20-30, kuyimfuneko ukuba anyamekele izikali. Inokuba zombini incwadi obufihlwe ubhaka okanye dumbbells okanye libiza, ukuba nemiliselwe ngasemva. iindlela ezine kule nkqubo iya kuba nje elungileyo.

Ukusebenza ngerabha okanye tourniquet

Ukuqwalasela ukusebenza izihlunu pectoral zokumpompa, kufanelekile ukuba sikhankanye umsebenzi kunye amathayara okanye bemlandela. Irabha ubude echanekileyo luthambe ezilungileyo ukuvumela ukuba uhlakulele ngempumelelo izihlunu pectoral, kwaye yonke indawo, kuba oko kungenza ukwenza phantse na umthambo.

Umzekelo, ukumpontshwa kwemisipha pectoral kwi gym an crossovers ibeke. Ukuba kungenziwa ekhaya. Njani?

Kuya kufuneka irabha ezimbini okanye ikwenze. Ukuba isakhelo umnyango ubanzi ngokwaneleyo, umphezulu kwi zombini iikona uzifake enye ekupheleni awayezinxibile. Kwenye imeko, zama ukulungisa iintambo kwinqanaba elifanayo ezindongeni icala igumbi (ungasebenzisa i cabinet kunye nenye impahla).

Kwelinye icala ukuba iqokobhe kwenza ndzhendzheleko uthabathe izandla zabo. Ngokutsho axis rotary ekuziseni izandla zakhe ngaphandle de entendeni angamchukumisi omnye nomnye. Okulandelayo, ngokucotha Bathumela izandla emva kwindawo obutofotofo. Phinda amaxesha 15-20, kuxhomekeke uyafaneleka ngokwasemzimbeni, kwakunye eqinisa ngengxabano amandla.

umzimba njalo

Njengoko ubona, uqheliso ezinokwenziwa izihlunu pectoral ngokomelela voluminous ngakumbi ekhaya, kukho. Kuhleli ukufumana amandla ngaphakathi ukuze kuqale iiklasi. Oku kungenziwa kuphela xa uzibekela usukelo ecacileyo.

uphumezo rhoqo ukuzilolonga ngasentla aziyi kwenza Amabele akho "ivili" njenge Arnolda Shvartseneggera oselula, kodwa kuyanceda ukuba siyigcine ikwimo entle ngokwaneleyo kwaye kancane kancane.