Zochita pa minofu pectoral: Ntchitoyi mbali

amuna ambiri sankasangalala ndi pamaso pa chifuwa chake. Iwo amayesetsa kukhala iwo, kuchita onse zokambirana pa minofu pectoral. Koma nthawi zambiri zotsatira zolimbitsa thupi yaitali ndi ochepa kwambiri. Kodi chinsinsi? Kodi iyende kwambiri ndi kutembenukira pachifuwa mu nkhani ya kunyada munthu?

Nkhaniyi cholinga amene angoyamba kumene ntchito pa thupi lake, ngakhale kuti pali zosangalatsa zambiri, zidule pang'ono, ndi kwa anthu onse amene akhala akugwira ntchito ndi "chitsulo".

Zochita zonse mu minofu pectoral akhoza kugawidwa mu zikuluzikulu ndi zokutira zitsulo. Gulu loyamba pazikhalanso pakati anapereka pafupifupi zaka zingapo pambuyo chiyambi cha maphunziro mwadongosolo. Kudzipatula 'amachitira zabwino ikukonzekera "ndi kuwongolera minofu pectoral kuwapatsa mawonekedwe lolozeka.

Poyamba kuwonjezera minofu ya chifuwa, kuchita masewera olimbitsa thupi ndi bwino kusankha m'munsi. Zikuphatikizapo zotsatirazi:

- Kankhani akuluakulu pa mipiringidzo;
- amayikanikiza ndodo ya chakudya osiyanasiyana;
- Dumbbell amayikanikiza ku malo osiyana;
- "pullover";
- Chikoka akuluakulu.

Ngati inu muchite Zochita kwa minofu pectoral kunyumba, ntchito barbell kapena dumbbell ndi chofunika kwambiri, onetsetsani kuti anali naye - opanda ntchito mode ili lingathe kum'vulaza.

Benchi atolankhani imagwiridwa ndi barbell kapena dumbbells, ndi bwino kuchita izo pa benchi, zimene akayiyike pa kumathandiza kupeza ngodya zosiyanasiyana. Mwa kusinthasintha m'lifupi nsinga, mukhoza bwinobwino ntchito ziwalo zonse za thorax lapansi. Pamene lonse nsinga mtanda wa mowa sagona minofu kwambiri pachifuwa. Ndi bwino anzathu pafupifupi (pa mlingo phewa) akuthamanga gawo pakati pa chifuwa. Waung'ono mphamvu nsinga kuntchito triceps ndi pang'ono amachita mkati mwa minofu yanu pachifuwa.

Nsonga ntchito pa minofu pectoral:

1. Ngati minofu pachifuwa adzakhala wamphamvu kuposa minofu ya kumbuyo, iwo "kukoka" thupi, kupanga chithunzi hunched. Iwo siyenera, ndipo onetsetsani kuti ntchito pa chifuwa ndi kumbuyo.
2. Anatambasula pambuyo m'munsi katundu chofunika! Apo ayi, ati apange yochepa pectoral minofu, omwe si wokongola kwambiri.
3. M'pofunika kuchita Zochita pa minofu pectoral, osapitirira kawiri pa mlungu. Minofu ya chifuwa ayenera kukhala ndi nthawi kuchira, imene iwo chidzakula kwambiri. Ngati mumachita Zochita zikuluzikulu mowirikiza, minofu mphamvu zingawonjezere kwambiri, ndipo mwina ndichepe voliyumu.
4. Musati muyesere kuthamanga kamodzi onse kudziwika kwa inu Zochita pa minofu pectoral. katundu sadzachulukana buku awo, koma kuonjezera kupirira ndi mphamvu ya magulu minofu. Wokwanira kuchita kuchuluka kwa njira 4-8. Ndi bwino kuti iwo anali 1-3 Zochita anachita mu waika 2-3. Kuonjezera kuchuluka kwa minofu, chiwerengero cha kubwereza pa mankhwala sayenera upambana 10 zina. Ngati inu mosavuta kupirira ntchito yonseyi ndi angachichite reps zambiri, kuwonjezera kulemera kulemera kwa. Yabwino kuchuluka - 6-8 reps. Ali wopanikizika, voliyumu zingawonjezere kwambiri ndipo kwambiri pa mphamvu ya minofu.