Magazi minofu pectoral kunyumba

ndi chinthu choyamba atsopano kupanga pamene iwo abwera masewero olimbitsa chiyani? Kuchita benchi atolankhani. Pazifukwa zina, panali stereotype kuti ndi benchi atolankhani amachita, zimene zikusonyeza mphamvu za munthu. Ngakhale akufotokozera thupi lokha chapamwamba, minofu pectoral ndi triceps.

bodybuilders watsopano amakhulupirira kuti n'zosatheka kukhala ndi minofu atatu azithunzi omwe tikunena pachifuwa popanda iye. Ndi ichi sitingathe kungoganizira, ndithudi, ndi zofunika kuwonjezera benchi atolankhani bala atagona pulogalamu maphunziro awo.

Osati aliyense ali ndi mwayi wophunzitsa minofu pectoral mu holo: munthu alibe nthawi yokwanira, ena sangathe kuonetsetsa ndalama maphunziro. Nditawerenga nkhani imeneyi, mudzazindikira kuti ikukoka minofu pachifuwa n'zotheka ndi kunyumba. Yesani Zochita pansipa, ndi kupanga maphunziro anu malo, zimene zingakuthandizeni kukhala minofu ya chifuwa onse ndi zambiri buku, popanda kuchoka panyumba pathu.

Kodi Zochita zikhoza kuchitika kunyumba?

Kumene, zimadalira zipangizo masewera muli kunyumba pa nkhani imeneyi. Ngati pali osachepera awiri dumbbells ndi benchi angachite kuchuluka yaikulu zolimbitsa pa chifuwa. Ndi kanthu tingathe kupopa pectorals Kankhani akuluakulu.

Ngati akadali zofunika osachepera zipolopolo izi muli, inu mukhoza kuchita benchi dumbbell zabodza ndi Kulumikizana, amene ali ndi njira yabwino pokuza m'mawere minofu. Tiyeni tikambirane mfundo iliyonse zokambirana, komanso ngati njira yoyenera awo kukhazikitsa.

Press wa dumbbells atagona

Ntchitoyi ikuchitika mu holo, ndi pa nyumba workouts. Magazi minofu pectoral Popanda kulemera benchi sangathe. Kukhazikitsa ake, monga tanenera kale pamwambapa, muyenera dumbbells awiri ndi benchi. Ngati wapadera benchi inu simutero, ndi bwino kugula ichi masewera kuti mudzakhala nthawi zonse imathandiza. Koma ngati simukufuna kuti ndalama pa izo, inu mukhoza kugwiritsa ntchito shopu zonse, ngati aliyense.

Mu nkhani ya kudziletsa anapanga mabenchi, dziwani kuti sayenera movutikira, kapena Zochita pa zikhoza kutha mwachisoni.

Tsopano mwaimika benchi ndi dumbbells anakonza. Kenako, kutenga manja awo ndi kugona pamodzi. Manja limbitsani kotero kukhalabe positi. Izi ndiye poyambira malo.

Yambani pang'onopang'ono kuchepetsa dumbbells kwa mlingo wa chifuwa ndi atangomva slug kuti amugwire iye, ndiye kwambiri malonda amapotoza iwo. Kuti ali pansi dumbbells ayenera adatchithisira pang'onopang'ono ndipo anaimirira mwansanga.

Pofuna kutsatira njira yoyenera, musati kuthamangitsa kulemera dumbbells chachikulu. Muyenera zokwana kubwereza 10-12 mu waika 3-4. Pa nthawi kuyenda kunsi manja, kuyesa kwa njira yodutsamo mbali m'munsi, mukatero kuntchito triceps, minofu pectoral ndi magazi adzakhala kusanduka ziro.

Change ngodya

Chinsinsi bwino kumanga minofu misa - ndi zonse zonyoza koopsa thupi ndi katundu watsopano, amene zingakudzutsireni amasulidwe testosterone ndi mofulumira mapuloteni kaphatikizidwe kumanga latsopano ulusi minofu.

Sikuti kuchita benchi atolankhani zonse yekha poyembekezera, limene likufanana ndi pansi. Ngati muli ndi mwayi, kusintha mbali. Kuposa iye adzakhala poyerekezera pansi kwambiri, katundu ofunitsitsa chapamwamba lamba phewa. Ngati ngodya ya yafupika, ndi ikukoka ogwira adzakhala kuchepetsa minofu thoracic.

Ngati mumamwa ndi amamwa benchi pansi pa dzanja limodzi, mukhoza mabuku ochepa, choncho inu kusintha mbali ntchito.

Kulumikizana dumbbells atagona

Osauka awo minofu pachifuwa, inu simungakhoze kuchita popanda Zochita zotere Kamangidwe dumbbell. Ndi ntchito yonseyi, ikukoka minofu pachifuwa adzakhala mofulumira, chifukwa amathandiza kuti azipeza minofu fascia anatambasula. Chifukwa ichi, minofu ndi angakule.

Tengani udindo koyamba, monga mwa ntchito m'mbuyomu. Koma mu nkhani iyi m'pofunika kuti dumbbells kuchepetsa pansi si mzere wolunjika. Mikono kuyenera pa olamulira zozungulira.

Tayerekezerani kuti inuyo mukufuna kuwomba, ndi chimene inu muyenera kugwedezeka lalikulu kumbuyo. Kuchepetsa kutsitsa tsamba panthawi manja, ndiye njira yomweyo kubwerera ku malo poyambira. Mudzamva mmene adzatambasula minofu yanu pachifuwa. "Nthawi ya kubwerezabwereza sayenera masekondi 4," monga odziwika wothamanga Ronni Koulmen, omwe ndi osiyana angapo Mpikisano ngwazi ojambula.

Zidzakhala zokwanira kuchita 2-3 amapereka chiwerengero pazipita nthawi, amene ayenera zosiyanasiyana pakati 10-15 reps.

Pushups

Inu simungakhoze kuchepetsa ntchito ya Kankhani akuluakulu, popanda zomwe ikukoka minofu pectoral kunyumba sudzakhala ngati aluso. Kawirikawiri Margolis Wheel gyms satero chifukwa cha kuchuluka kwa zipangizo zosiyanasiyana masewera ndi simulators kuti ndinu wamkulu ndi m'malo.

Koma kunyumba Kankhani akuluakulu - chida champhamvu chitukuko minofu ya m'mawere. Iwo akhoza kuchita zonse popanda kulemera owonjezera ndi weighting.

Kuyambira malo - kunama osiyanasiyana pafupi. Manja kuvala kanjedza, ndi nsinga onse kuposa m'lifupi phewa. Onani kuti zina inu kusudzula pa mbali ya dzanja, ndi yeniyeni minofu pectoral adzaukitsidwa ntchito. Koma kodi manja osati kwathunthu akonzedwa, kapena sangathe kuchita, ndipo nthawi imodzi, ndipo pali Mwina mkulu wa kuwonongeka kwa phewa olowa kapena minofu ulusi.

nthawi zonse kusunga minofu kukungika

Kodi kumuika bola pakati pansi ndi mawere anu sati chikwaniritsidwa mu mtunda wa 1-2 cm. Kodi si kwathunthu kugwa pansi, monga adzakhala yesero lalikulu kwambiri kumasuka ndi "apumule bwinobwino."

Ngati inu akanikizire mosavuta nthawi 20-30, m'pofunika kusamalira weighting lapansi. Kungakhale onse buku zobisika chikwama kapena dumbbells kapena pancake, ngati affixed kumbuyo. njira zinayi zolimbitsa thupi uwu udzakhala basi.

Kugwira ntchito ndi mphira kapena tourniquet

Poganizira Zochita kwa pectoral minofu ikukoka, ndi kutchula ntchito ndi matayala kapena chingwe chabwazi ofunika. Mphira zolondola m'litali ndi elasticity wabwino amakulolani bwino kukhala pectoral minofu, ndipo chilengedwe, chifukwa angathe kuchita pafupifupi zolimbitsa iliyonse.

Mwachitsanzo, ikukoka wa minofu pectoral mu masewero olimbitsa ina anasonyeza crossovers. Iwo zikhoza kuchitika kunyumba. Kodi?

Muyenera mphira awiri kapena oyang'anira. Ngati chimango khomo lonse zokwanira, pamwamba pa ngodya zonse kulumikiza kumalekezero a oyang'anira a. Mu mulandu wina, yesani kukonza Kulumikizana pa mlingo umodzi mwa makoma osiyana chipinda (mungagwiritse ntchito nduna ndi mipando zina).

Pa mapeto ena a zipolopolo kupanga kuzungulira ndi manja awo. Malinga ndi makina olamulira kubweretsa manja ake akunja mpaka m'manja Kodi musakhudze mzake. Kenako, pang'onopang'ono kuyika manja kumbuyo kwa malo omasuka. Bwerezani nthawi 15-20, malingana olimba thupi lanu, komanso zingwe mavuto mphamvu.

Chitani zonse

Monga mukuonera, Zochita, chomwe tingachite minofu pectoral wamphamvu ndi zambiri voluminous panyumba, pali. Mpaka kupeza mphamvu mwa iwo okha kuti chiyambi cha makalasi. Izi zikhoza kuchitika kokha pamene inu ndi cholinga bwino.

Zonse kuphedwa zokambirana pamwamba sikungathetseretu mawere anu "wheel" ngati wamng'ono Arnolda Shvartseneggera, koma amathandiza kulisunga mawonekedwe zabwino mokwanira ndi Pang'onopang'ono angayambe.