Kuchepetsa m'manja mwa kusinthanitsidwa kuti: njira ntchito, ubwino ndi zolakwa wamba

Chifuwa - wina mbali zofunika kwambiri za thupi. Thorax makamaka amateteza yofunika ziwalo monga mtima ndi mapapo. Ndipo bodybuilder aliyense wokongola minofu pectoral - kuti theka nkhondo.

Kumene, polinga kuti apindule mitundu yoyenera, muyenera kwambiri zolimbitsa thupi ndi mwadongosolo. Mulingo woyenera mu nkhani iyi, tikatha 90% ya maphunziro Mipikisano cholinga pa Zochita pawiri, pa omwe Mulungu anawanenanso magulu minofu angapo. Komabe, ngati cholinga chanu chachikulu ndi kuwonjezera minofu misa (Pankhaniyi tikulankhula za minofu pectoral), kuchepetsa manja ataima kusinthanitsidwa ndi wangwiro monga kuchita chomaliza, mungathe kutsegula mkulu khalidwe chandamale minofu. Komanso, pulogalamu yoyeseza angapezeke pafupifupi masewero olimbitsa aliyense kuti ntchito zosavuta.

njira ntchito

1. Choyamba, ufulu "kusintha" pulogalamu yoyeseza lapansi. Inu mumachita kuchepetsa zida za kusinthanitsidwa kudutsa m'miyala chapamwamba, motero, ikani cholembera mu zotheka chimbuzi mbali iliyonse.
2. Ikani kulemera anakhumba (chomwecho mu nthawi zonsezi) ndi likuima chimodzimodzi pakati, kumvetsa amangomvera, kanjedza pansi.
3. Kutenga sitepe patsogolo. Zida pang'ono ndichotse pa elbows ndi chifuwa patsogolo, ayang'ane m'tsogolo. Umu ndi mmene anayambira kuti kuchita izi.
4. Kupalasa njinga yekha phewa limodzi pang'onopang'ono Kuchepetsa kanjedza pamodzi, nawoloka iwo pamaso pake. Pa mfundo wotsikitsitsa chifuwa minofu kumangitsa.
5. Pang'onopang'ono kubwerera kuyambira malo.
6. Kuchita chiwerengero ofunikira kubwereza.

A ochepa nsonga

ntchito iliyonse thupi Mmishonale amafunika kuphunzitsidwa kuyambirira ongolankhula. Kotero inu kuchepetsa chiopsezo kuvulazidwa ndi adzatha kutenga bwino mu nthawi yochepa. Apa pali chimene muyenera kudziwa musanapite mwachindunji kalata m'manja mwa kusinthanitsidwa ndi:

1. Kutsatira osiyanasiyana pazipita apaulendo. Mukamachita zimenezi kudzapeza zadeystvuete ulusi minofu. Pa ntchito yonseyi, muyenera nkhawa mu mafupa pa chiyambi cha gululi.
2. Gwiritsani ntchito kulemera mbandakucha. Musayese ngati wopambana mu maso a ena. Cholinga cha mfundo m'manja mwa kusinthanitsidwa ndi kutopa kwa minofu pectoral, zomwe zimachitika kwambiri ndi 10-15 reps ndi kulemera otsika, pamodzi Kankhani akuluakulu.
3. Kuchita chilichonse zolimbitsa pang'onopang'ono kuona njira. Popeza Pankhaniyi pali katundu olowa mmodzi, palibe mfundo pogwiritsa ntchito zimachitika zina. Yesani kumva chilichonse kusuntha.
4. Kokani mapewa anu mmbuyo. A kulakwitsa wamba. Kubweretsa mapewa anu kutsogolo, iwe ntchito minofu ya kumbuyo ndi mapewa, koma osati unamwino. Kokani mapewa anu mmbuyo, anayimitsa mutu wanu molunjika, ndi zimenezi pachifuwa.
5. Pang'ono kupinda manja anu. Komanso kulakwitsa wamba potelani kwambiri. Inde, chifukwa kuchepetsa zida kusinthanitsidwa amaperekedwa zambiri mosavuta, koma nchito zake yafupika ndi theka. Ndi bwino ntchito kulemera m'munsi, koma manja anu pafupifupi molunjika.

zolakwa Common

Mwina, palibe Zochita kuti mwamtheradi aliyense angathe kuchita moyenera ndi wopanda zolakwika. Nkofunika pa masewera olimbitsa thupi kuti aziona kaimidwe ndi njira kuphedwa. Musaope kufuna thandizo la mphunzitsi pa ntchito. Ngati zimenezi sizingatheke, ndiye nthawi yoyamba mukhoza kuwombera pa ntchito zokambirana kamera. Kotero inu adzatha mwanzeru kuunikira njira zawo ndipo ngati n'koyenera, kupempha thandizo kwa anthu odziwa.

Zolakwa ambiri ndi:

1. Kuchepa kutambasula minofu. Ngakhale zokambirana ndi okha khama koyamba kuchepetsa zida za kusinthanitsidwa chapamwamba n'kofunika ngati adzatumpha kutsogolo, ndi kubwerera ku malo kuyambira. Onetsetsani kuti athe kutambasula minofu ya chifuwa, izo idzatsogolera ku kukondoweza bwino ulusi minofu ndipo motero, kukula yogwira.
2. Chosowa zosiyanasiyana. Chinsinsi pulogalamu wangwiro masewero mu kusintha nthawi zonse. Kuchita kuyanjana ndi thupi lokha pamwamba, inu pachiswe overtrain yekha kumtunda kwa bere, kusiya ena thupi akanagwiritsa. Zikusintha Zochita, yotithandiza chitukuko minofu kumbali zonse.
3. Mantha zatsopano. Inde, kuchepetsa zida kusinthanitsidwa ndi wangwiro kumaliza maphunziro, koma sizikutanthauza kuti simungathe kuyesa kuwonjezera Margolis Wheel choyamba. Kumbukirani, aliyense thupi osiyana ndi amachitira mosiyana katundu. Yesani, mwina chifukwa mudzakhala mphamvu ya kutopa pectoral minofu pamaso pa katundu chachikulu.

ubwino

Pecs m'malo bulky, choncho pamene mfundo manja a kusinthanitsidwa inunso zadeystvuete minofu thupi ndi mapewa kukhalabe munthu. Zonsezi zimathandiza munthu waphindu calorie moto.

Komanso, monga tanenera kale, anayamba pachifuwa amalenga mawonekedwe zogwirizana kusintha maonekedwe a mapewa ndi triceps.

Apa pali kuthekera kusintha. Kusinthanitsidwa - ndi pulogalamu yoyeseza mosalekeza. Ndi chingwe pa mfundo zosiyanasiyana (pamwamba, pansi, pakati), inu mufika ntchito minofu pectoral ku kumathandiza kupeza ngodya zosiyanasiyana mosakayikira zimathandiza kuti kukula kwambiri zogwirizana ndi chitukuko cha dongosolo akulu.

malingaliro awiri supersets

Supersets - mwayi pazipita katundu chandamale minofu. Ngati mudziwe mwachizolowezi m'manja mwa kusinthanitsidwa ali osakwanira, mukhoza zosiyanasiyana womberani, kuwonjezera:

1. Kukankhira akuluakulu. Wakupha superset, chifukwa popanda kukulepheretsani kuchita Zochita awiri pa yemweyo minofu gulu. Komabe, ngati muchita 30 Kankhani akuluakulu - vuto la mndandanda wa zinthu zosatheka, ndiye kusiya maganizo superset izi. Zizakhala zovuta kwambiri kwa inu.
2. Kukwera nyumba. Pa mfundo dzanja kusinthanitsidwa nazonso kugwira ntchito minofu khungwa. Choncho, ndi kaphatikizidwe pamodzi Zochita awiri awa, inu osati mkulu khalidwe ntchito kupyolera minofu pectoral, koma limaperekanso kulemedwa kwambiri atolankhani kuposa pamene Zochita awiriwa payokha.

Mwina izi muyenera kudziwa za masewera olimbitsa thupi yeniyeni. Khalani diso pa njira, kuyesera, koma kumbukirani: chinthu chachikulu - chitetezo!