M'mene tingamangire minofu pachifuwa?

The funso limene kawirikawiri anafunsa munthuyo kuti: "Kodi kumanga minofu pachifuwa?". Nkhani imeneyi si kanthu yosemphana ndi gawo wamphamvu wa umunthu, si kwa waukulu ndi wamphamvu chifuwa wamwamuna sakuona mkazi wokongola. M'mene tingamangire minofu pachifuwa kuti kumakhaladi waukulu mbiya woboola pakati, kuja ndi akulu? Mnyamata aliyense ana chidwi ndi mphamvu ya bambo ake ndipo anafuna kukhala amphamvu ndi losagonjetseka.

Zowoneka, minofu pectoral zazindikirika monga chizindikiro cha mphamvu anthu. Choncho, pa nthawi zina, anthu ambiri anayamba kukhala ndi chidwi m'mene tingamangire minofu pachifuwa. Zilibe kanthu kaya anali wothamanga wamwamuna, okongola wamphamvu pachifuwa akufuna imodzi.

Mukhoza maola ambiri akuchita benchi atolankhani , kapena kuchita nawo "gulugufe" koma sanali kukwaniritsa chimene mukufuna. Ambiri zambiri mpweya kudzidalira, osati minofu. A zambiri anyamata kuvala okha maora a maphunziro, pochita zinthu zolimbitsa thupi, koma zotsatira sizinayambe.

Maphunziro patsogolo kupirira, mphamvu zazing'ono minofu kukula. Izo zonse ndi zabwino, koma ayenera amuna ndi ndithu zithunzi amadza. Choncho ndi bwino kusankha pulogalamu maphunziro Chili dzuwa la onse kunja ndi mkati, kuonetsetsa chitukuko mofulumira minofu lalikulu.

Nkhaniyi Ifotokozanso mmene kumanga minofu pachifuwa kudzera pulogalamu yapadera kukhala ndi kumanga minofu. Wamphamvu wokongola mabere - ulemerero wa munthu aliyense, kaya wothamanga kapena ayi.

Minofu pachifuwa magulu atatu, monga awiri minofu: zazikulu ndi zazing'ono. Nthawi zambiri, maseŵerowo Cholinga chake osauka mkulu myshtsyi Mwachitsanzo, inu tilimbikire ndi kulozetsa benchi Kulumikizana. Ena Zochita adzalola purposefully kukhala yaing'ono pachifuwa minofu.

Ambiri mapulogalamu poyankha funso m'mene angamangirirane minofu kudya, kupereka amayikanikiza Smith pulogalamu yoyeseza benchi amayikanikiza ndi dumbbells, barbell pa benchi. Zochita izi kukhala m'munsi ndi gawo pakati pa minofu lalikulu pachifuwa.

Nthawi zambiri kulenga katundu pazipita umagwiritsidwa ntchito ndodo. Iyi ndi njira ya m'mene tingamangire minofu kudya. Barbell Zochita bwino kutenga pa chiyambi cha zovuta ndi. Mwangwiro kukhala Chifuwa ndi dumbbells. Ndi thandizo lawo, kusintha vutoli alipo, minofu pectoral anayamba ntchito interdependently. Pakati kapena mapeto a kulimbitsa thupi ndi bwino kugwiritsa ntchito pulogalamu yoyeseza Smith. Zochita onsewa kupanga mbali yaikulu ya pectoralis lalikulu mpumulo minofu, oumbidwa, ndi liwiro lalikulu wokongola.

Komanso, limagwiritsa ntchito mfundo dzanja ataima pa chipika m'munsi atagona pa benchi - kuchepetsa dumbbells. Dumbbells popanda kufunika kugwirizana pa benchi perpendicular kumunda. Mtunda pakati pa mfundo pamwamba ayenera kukhala pafupifupi 15 cm - pokhalabe ndi katundu minofu pectoral. No zochepa ngati othamanga ndi mphunzitsi "Gulugufe." Mu gyms kwambiri anapereka kusinthidwa ndi amangomvera yaitali, yabwino pamene ukugwira ntchito pa mikono molunjika kapena mapadi kuti mkono wonse wakumanja. Pamene inu kusonyeza pa pulogalamu yoyeseza ichi ndi kofunika kupitiriza mapewa molunjika. Choncho, kuchotsedwa kulemedwa kwambiri pa mapewa ake ndipo anapitiriza pamtima.

Komanso m'dera chifukwa anakokomeza ntchito mayunitsi kusinthanitsidwa, kukankha akuluakulu, kukankha akuluakulu pa zigwiriro, pullover ndi dumbbell ndi barbell. Kumbukirani kuti, kugwedeza thupi lake pachifuwa, muyenera kutulutsa mpaka minofu ya kumbuyo bwino. Izi adzalola rationally kugawira katundu, komanso uniformly amawapopa mmbuyo ndi chifuwa thupi lanu kuyang'ana kwambiri njila, wokongola, achigololo ndi amphamvu.