Zochita pa minofu pectoral mu ochitira masewera a. Zochita kwa ikukoka minofu pachifuwa

Munthu aliyense chinkhoswe mu holo masewera, kukongola ndi mphamvu mitengo, umene zimatheka ndi khama. Pa chitukuko ogwirizana a dongosolo lonse akulu n'kofunika kusankha kuika bwino zokambirana kutsatira tsiku lililonse ndi kusunga tulo.

Pa nthawi yomweyo, tiyenera kumvera chifukwa gulu lirilonse minofu. Ena mwa iwo ndi wochimwa kwambiri, ndi zina zochepa, monga chimaposa awo chitukuko imathamanga osiyana. Maphunziro a minofu pectoral - mbali yofunika kwambiri kwa ndondomekoyi. ndi Zochita kwa minofu pectoral mu masewero olimbitsa mukhoza ntchito kuchita chiyani?

pachifuwa Press

Aliyense wachinyamata kulota ndi chifuwa chachikulu ndi mpweya. Kubwera masewero olimbitsa thupi, chinthu choyamba atsopano onse amapita zikuimirira benchi atolankhani. Ndipotu, ntchito yonseyi ndi yabwino kwambiri kuphunzira minofu osati pachifuwa, komanso lonse chapamwamba torso. Anthu ambiri kuchita izo, monga kuyenera. Taganizirani mitundu yambiri ya zokambirana komanso adzazindikira chimene ulusi minofu zosungidwazo zimagwiritsidwa ntchito kwambiri nthawi iliyonse benching njira.

Benchi ndodo pa bala yopingasa

Kuyamba kuganizira ake zokambirana kuti pectoral minofu ikukoka ndi kufotokoza za malo poyambira. The wothamanga kukhala kumbuyo pa yopingasa benchi. Nkofunika kutsatira limodzi mfundo zitatu: masamba ndi matako ndikagone lonse womberani pa benchi mapazi anu wosiyana pansi. Ndi kulandira malo ija, wothamanga amatenga bala pang'ono onse kuposa umodzi m'lifupi nsinga. Pambuyo mpweya kwambiri, muyenera "kunyenga" mipiringidzo kuchokera moyikamo ndipo tsitsa kuti mlingo wa chifuwa, kuti asamamve kuyenda. Komanso, gawo akuyamba benching udindo wa manja wotambasula, kenako mpweya.

Mtundu wa benchi atolankhani barbell ku chifuwa kusiyana osati minofu pectoral ndi triceps koma ntchito, mtengo kutsogolo kwa minofu deltoid , ndi ena.

Kodi tiyenera kukumbukira kuchita benchi atolankhani pa bala yopingasa?

Kuti zotsatira, kuchita Zochita kutulutsa minofu pachifuwa, n'kofunika kuti mosamalitsa kusunga kukhazikitsa njira ndi chitetezo malamulo. Pano pali mbali kukumbukira, kuchita benchi atolankhani ku chifuwa:

• Cofunika n'cakuti silamphamvu. Gwiritsani ntchito chida chapadera kusintha guluu wolimba wa kanjedza ndi sitampu kapena ntchito magolovesi kwa benchi. M'pofunikanso kuteteza dzanja la asavulale. Zilibe zimazunzitsa manja kumbuyo kapena ntchito zotanuka bandeji kuwathandiza.
• mutu ayenera clamped pa benchi monga mwamphamvu ngati n'kotheka;
• Muyenera kuti akonze "mlatho." Amenewa analengedwa ndi buckling za mmbuyo, matako, ndi momwe tsamba kukhala pa benchi. Izi amakwaniritsa yocheperako matalikidwe a kayendedwe ka bala, m'munsi adamulowetsa, mbali mphamvu ya chifuwa ndi anaonetsetsa chitetezo minofu phewa.
• mapazi ayenera kuima m'dera lonse pansi kuti adzaonetsetsa mtendere wa thupi.

Kutsatira malangizo amenewa ndi mosamalitsa chotsatira njira chofunika, muona kuti Zochita kwa minofu pectoral mu masewero olimbitsa idzakupatsani anakhudzidwa kwambiri zioneke bwino.

Benchi atolankhani pa kulozetsa benchi barbell

Zochita izi polimbikitsa minofu pachifuwa zothandiza kwambiri ndi clavicle, ndi deltoids, triceps ndi serratus zapambuyo minofu gulu ulusi. Mtundu wa benchi atolankhani ku chifuwa pali kufanana ndi malongosoledwe m'mbuyomu, koma pali kusiyana. Ife sitikhala Pali kufanana, koma ingoyang'anani pa njira ya Margolis Wheel kumangitsa ndi pectoral minofu.

Chinthu chofunika kwambiri pa ntchito ya okonda benchi atolankhani benchi ndi ngodya zake za ndingaliro. Ziyenera kukhala pakati pa madigiri 50 mpaka 60. Ngati chithunzi ichi kuposa, kudzakhala zoopsa kuvulaza kapena kulenga lalikulu kwambiri ndi kulemedwa pa deltoids lapansi. Mu malo koyamba nsinga akhale onse mapewa. Pambuyo kuchotsa bala ku poyimitsa ayenera ayanjane mlingo wa khosi clavicles lapansi. Ndiye mukhoza kuchita benchi atolankhani ku malo a mikono lotambasula.

Benchi ndodo pa benchi ndi otsetsereka n'zosiyana

Chotero kokoka minofu pectoral mu masewero olimbitsa thupi makamaka kumafuna mmunsi zace. Komanso, pamene anaphedwa triceps bwino ntchito ndi "ankadziwana". Kudzera ntchito yonseyi, mukhoza bwino kupanga contours a pansi pa chifuwa. Mu njira iyi, "kusintha" kanjedza yake ntchito kawirikawiri bodybuilders akatswiri. Zhimom pa benchi ndi kuweramira n'zosiyana komanso wakwanitsa pazipita Usatong'olere minofu pachifuwa, kuwapanga kusintha ndi kulimbikitsa.

Kuchita masewera olimbitsa thupi ili pa minofu pectoral mu masewero olimbitsa muyenera kukhala pa benchi ndi otsetsereka n'zosiyana pafupifupi 30 madigiri. Akadakwanitsira nsinga m'lifupi - pang'ono onse kuposa m'lifupi phewa. Pakuti mayiko, ndi bwino khosi inu akadandaule naye, ndiyeno kuchita mpweya, mungathe kuchepetsa omwera pansi minofu pectoral. Pambuyo kukhudza kuwala kwa thupi ayenera kuchitidwa pamaso malo osindikizira poyambira.

Chitani ndi kulemera

Kodi wokhulupirira kutulutsa mpaka minofu pectoral, ngati inu sasunga bala kapena ndinu woyamba? Ena gyms poyimitsa nthawi zonse wotanganidwa "yake" mpikisanowo, kotero kuti oyamba monga siziboola. Komanso, ngati mawonekedwe thupi la munthu pa mlingo wochepa, m'pofunika woyamba kukonza mtembo wako kwa ntchito mphamvu ndi zipolopolo.

Kuchita Zochita ndi kulemera zake ndi zofunika kwambiri kwa oyamba kumene koma pa zifukwa. Monga mukudziwa, chidwi minofu misa akupeza anati pansi katundu kwambiri. Pachifukwa chomwechi, othamanga ndi amavulala. Chifukwa chotanganidwa ndi kulemera kwa wothamanga kudzakhala kosavuta kupewa kuwonongeka, chimene chiri chofunika makamaka mu zaka zoyambilira za ndondomeko maphunziro.

Pushups

Ena Zochita kutulutsa mpaka minofu pectoral, mungachite ngakhale panyumba. Mwachitsanzo, kukankha akuluakulu. Kuti molondola kuchita masewera olimbitsa thupi ili muyenera kutambasula manja anu pansi, kufalitsa iwo onse kuposa m'lifupi phewa. Pamakhala mpweya kwambiri ndi kufikira nthiti pansi. Ndiye muyenera kukhala wrung ku malo kuyambira ndi kutulutsa.

Zingaoneke kuti amachita izi yosavuta inefficient, koma izo siziri. Komanso, malingana ndi thupi udindo wa katundu adzakhala anagawira pa magulu osiyana minofu. Mwachitsanzo, ngati inu ikani miyendo pang'ono apamwamba, katundu palpable idzafotokoza chifuwa chapamwamba. Ndipo ngati inu kuchotsa torso, ndiye ntchito yambiri adzayenera kutsatira mmunsi mwa minofu pectoral.

posambira

Ngakhale aluso Zochita kwa minofu pachifuwa ndi Kankhani akuluakulu pa mipiringidzo. Ngati ntchito yawo n'zotheka kuwonjezera katundu kwa katundu mwa kupachikidwa kulemera lamba. Kudzera Margolis Wheel minofu pectoral kukhala zotanuka.

uzichita zimango yosavuta. Kuyambira malo - kuima pa manja ake wotambasula. Ndi mpweya ayenera choviikidwa thupi lake monga otsika ngati n'kotheka, kenako nkubwerera ku kuyambira malo. Apanso, ali zidule yake. Udindo wa torso kudzadalira zimene gulu la minofu kumafuna zambiri. Kuphunzitsa pachifuwa, m'pofunika kuti akonze otsetsereka patsogolo, ndi zambiri ntchito ya triceps ayenera thupi mlingo pazipita malo.

kugwiritsa dumbbells

Dumbbells angwiro kunyamula nawo wokhulupirira kumangitsa minofu pectoral. Mukhoza kuchita benchi atolankhani, kuswana ndi «pullover» kalembedwe mwambo. Ambiri akatswiri masewera zimakhala oimira mphamvu benchi atolankhani barbell ku chifuwa kuchita kuswana dumbbells mu dzanja. Chochitachi kumathandiza kutambasula minofu pectoral mmene ndingathere ndi kuwapanga iwo amakula msanga. Komanso, monga taonera kale, amenewa amalola kusintha elasticity ndi mphamvu ya ulusi minofu. Nthawi zambiri m'malo ndi dumbbell masewera olimbitsa zipangizo pectoral minofu akazi. Ufulu ntchito pothandiza kugonana fairer kuti iyende imene anafika kumalo ochitira masewera a. Nkofunika kukumbukira kuti amachita chilichonse kuchitidwa kuyang'aniridwa ndi mlangizi.