The Zochita zabwino pectoral minofu: mwachidule, kufotokoza ndi moyenerera

Sankhani Zochita pa chifuwa ndi kovuta. Iwo amagwirizana ndi zosiyanasiyana kwambiri. Molakwa analemba zovuta sapereka zotsatira ankafuna. Taganizirani Zochita zabwino minofu pectoral. Iwo kothandiza kwambiri chifukwa iwo kuphimba mbali zonse zofunikira. Komanso mosalekeza osiyanasiyana: oyenera amuna ndi akazi.

Pati?

The kulimbitsa thupi loyamba bwino kucheza kunyumba. Pa siteji koyamba, muyenera yaing'ono zolemera dumbbell. Kwa dzuwa kwambiri, mukhoza kulumikiza expander. Musaiwale pamaso akuchita Zochita zofunika kuchita kulimbitsa thupi kuti konzekera minofu yanu. Izi angawateteze ku sprains ndi kukonzekera ntchito intensively. Sankhani kuchokera akonzedwa akufuna zokambirana zabwino minofu pectoral (a ochepa zitikwanira) ndi kutsatira chokha. Pang'onopang'ono kuwonjezera katundu kukukhala ndi reps.

Pamene inu mukumverera kukonzekera ntchito zambiri tima, akhoza chikugwirizana ndi zida olimba ntchito. Sikuti kupita ku olimba club. Pofuna kuima queues, mukhoza kugula olimba ndi kuchita kunyumba. Koma pirira, ngakhale iwo sudzapereka mofulumira.

Malangizo kwa zolimbitsa

Mu yaikulu yophunzitsa kwambiri ndiponso pafupipafupi thupi. Koma iwo alibe kuima mu malo oyamba. Chinthu chachikulu - kuti molondola kuchita kayendedwe yense minofu yanu mpumulo. Ndiko kuti, maphunziro sayenera tsiku, koma khalidwe. Ngati kunyalanyaza, ndiye ngakhale kuchita zabwino minofu pachifuwa sadzagwira ntchito. Kodi zina zabwino komanso ayenera kuganizira?

• anthu wosaphunzitsidwa bwino kuganizira masiku awiri zovuta mu sabata. Izi adzalenga katundu akadakwanitsira ndi kubwezeretsa bwino kwa minofu pectoral.

• Chitani adzakupatsani zotsatira mu kukula kwa minofu misa. Choncho, kupereka mmalo tingachipeze powerenga Kankhani akuluakulu. anthu ophunzitsidwa zikuphatikizapo mu pulogalamu yake ya kusakonda Zochita. Pakuti oyamba, iwo sakanatha zoopsa.

• Kuonetsera minofu pectoral optimally 5-6 Zochita osiyana waika 5. Ngati cholinga chanu - kuonjezera mphamvu, ndi okwanira kubwereza 6 kayendedwe. Ngati mukufuna kupanga minofu zambiri voluminous pachifuwa, ndiye nthawi 10. Pakuti oyamba ndi ofunika kuchuluka kwa kuchepa nthawi 2.

• Ngakhale Zochita zabwino ikukoka minofu pachifuwa ayenera anapambulwa pa sabata. M'pofunika kugawira katundu wogawana. Pa nthawi yomweyo ali osavomerezeka bwanji chifuwa ndi triceps minofu. Ndi bwino kuchita iwo m`masiku osiyana. Motero, thupi lanu ndi Amasintha kuti katunduyo. Apo ayi, mphamvu adzakhala pachabe.

Mphamvu ya maphunziro pa chifuwa

Izi zolimbitsa thupi zovuta pamene mwachita bwino, amapereka zotsatira zabwino kwambiri. Kodi zifukwa za nchito zake chiyani?

1. Zochita zosiyanasiyana, choncho ntchito minofu pectoral mu madera osiyana.

2. The zovuta wapangidwa m'njira okuta m'madera vuto angapo. Ichi ndi chifukwa zosiyanasiyana zachilengedwe za kayendedwe.

3. Zochita Zochita, m'pofunika potsatira kwambiri njira. Chifukwa minofu ofunika zosungidwazo zimagwiritsidwa ntchito, omwe ali ndi udindo kukhala bwino ndi ulamuliro kuyenda.

Ndi zifukwa izi, mungakhale otsimikiza kuti inu zimaperekedwa kokha kuchita zabwino minofu pachifuwa. Akazi ndi amuna mogwira mwamtheradi zofanana.

The tingachipeze powerenga Kankhani akuluakulu

Mwina, Kankhani akuluakulu ndi zofunika kwambiri anatomical thupi minofu pachifuwa. Ngakhale kuti kuthamanga bwino muyenera kuika manja anu ndi kutukula matako anu mmwamba. Nkofunika kumva minofu ntchito. Ngati mukuona mavuto chifuwa, ndiye zonse zichitike molondola. Zikuthandizani patsogolo zotsatira za vuto zina ndodo pa nsana wa zikondamoyo. Ntchitoyi ntchito pafupifupi m'mbali zonse za thupi.

benchi atolankhani

Childs thupi ili anachita pa benchi pamene atagona pa nsana wanu ndi dumbbells kapena barbell mu dzanja. Iwo asungidwe kufanana kwa thupi. Musakhudze bere weighting ndi kuwongoka elbows wanu. Minofu ya chifuwa nthawi zonse anatambasula pansi ndi pamwamba pa gululi. Pa 1-2 weighting kukweza 3-4 - pompo ndi 5-6 - agwa pansi.

Pa wapadera pulogalamu yoyeseza malo akhoza kusintha pang'ono, bongo okha Zochita zabwino. Pamwamba pa minofu pectoral adzakhala kutsegula ngati benchi mutu kukwezedwa pamwamba miyendo. Ngati waponya, ndiye amawapopa ndi gawo m'munsi. povuta monga chosowa zipangizo zoyenera kuchita maphunziro amenewa kunyumba. Koma ingapendame basi benchi angapezeke pa pafupifupi m'munda wanu uliwonse masewera.

posambira

Izi amachita china tingachipeze powerenga kuti munthu kugwira wokongola. Chikugwira bwino mu thupi zovuta chapamwamba. Koma makamaka mpweya m'munsi pachifuwa dipatimenti, triceps ndi phewa lamba. Manja ayenera kuwagwira matabwa ndi zochotsa ndi kutsitsa thupi. Pamene kukweza gulu ayenera kukhala jerky ndipo mwadzidzidzi, ngati inu kudula chinachake kuponya mmwamba. Kutsitsa thupi ayenera kuchitidwa bwino ndipo pang'onopang'ono. N'kofunikanso kuti mtunda pakati pa matabwa anali pafupifupi 70 masentimita. Apo ayi, zilibe kutulutsa mpaka chifuwa ndi triceps minofu.

maphunziro ndi yosavuta, zovuta kumvetsa komanso zothandiza kwambiri. Pazifukwa izi, izo zimagawidwa mu gulu la "kuchita zabwino minofu pachifuwa." Amuna ndi ngakhale anyamata akusunsa bwino, kotero sadzachititsa mavuto. Ndipo inu mukhoza kuchita masewera olimbitsa thupi pa mmunda uliwonse masewera.

Makalasi ndi dumbbells

Mukhoza kulenga akonzedwa osiyana zosiyanasiyana options thupi. Zimakhala benchi atolankhani ku chifuwa ndi dzanja kulera. Ndipo mu nthawi zonsezi ndi Zochita zingachitike mu madera osiyana. magulu onse ndi weighting ayenera mwachita bwino ndipo popanda jerks. Apo ayi, zotsatira si kwathunthu. Komanso, penyani mpweya wanu. Pamene inu kupuma nkhawa, ndi ntchito mpweya mu kamphindi yosangalala.

Dziwani zomwe zikunena ndi dumbbells kupereka voliyumu ndi kayendedwe obereketsa kuchita pachifuwa lonse. Chitani zikhoza kuchitika kunyumba pansi (Mat) kapena mu masewero olimbitsa pa benchi. Basi musati overdo ndi nthumwi weighting. Sankhani okha kulemera omasuka.

Zotsatirazi mitundu ya maphunziro si otchuka kwambiri gyms. Ndipo pachabe, chifukwa alinso Zochita zabwino minofu pectoral.

crossovers

Zochita izi ndi kuchepetsa manja ndi chipika cha pulogalamu yoyeseza lapansi. Minofu ntchito ndi kutambasula ndi weighting. Ngati zosiyanasiyana malangizo, n'zotheka kutulutsa mpaka ziwalo zosiyanasiyana za mbali ya minofu pachifuwa. Ngati mukufuna pakati - kukokera exerciser kusamalira molunjika patsogolo. Kuphunzira pachifuwa chapamwamba kuchita kusinthanitsidwa oposa. Kuonjezera m'dera la pansi Chitani pa mwake - kuchokera pamwamba pansi.

Musaiwale kuti anapereka kulemera lamanja, imene onse magalimoto adzapatsidwa popanda jerks. Ziyenera kukhala chimodzimodzi amangomvera onse. The nyumba nthawi pang'ono linapendekeka patsogolo, ndi unasiya phazi phewa m'lifupi padera. Pakuti bata wamkulu phazi akhoza kuika patsogolo. Koma mu njira yotsatira m'pofunika kusintha kwa wina. Ngati inu kuchita izo, ndiye onetsetsani ndi Zochita zabwino minofu kulemera pectoral.

pullover

Choncho, ntchito yonseyi ikuchitika masewero olimbitsa pa pulogalamu yoyeseza wapadera. Koma akhoza m'malo. lingaliro ndi kuti muyenera kudalira kapena pogona pa benchi kutenga m'manja mwa nthumwi weighting. Ndiye kudzatenga pamaso pake ndiyeno nkutenga mutu wake pafupifupi pansi. Kwa minofu chifuwa ndi triceps zolimbitsa bwino ndi manja ndichotse pa chigongono. Ndi molunjika Komanso kukhuzidwa sapota.

Monga weighting wothandizila akhoza kutenga barbell, dumbbells kapena pancake. Koma ndi chimake choyamba sizingatheke njira yeniyeni. Ndipo n'kofunika kwambiri kuti thupi wokongola mpweya. Idzakhala chisoni kutaya mphamvu ndi nthawi pachabe, chifukwa mothandizidwa ndi pullover ndi adamulowetsa pafupifupi onse minofu pectoral.

Kuwonjezera maphunziro

Ngakhale bwino zopangidwa zovuta sadzakhala zokwanira ngati maphunziro silivomereza. N'chiyaninso china chofunikira kwa mawere wokongola?

1. Kutchula zakudya. Food ayenera kudya kawirikawiri, koma chakudya chochepa. Zakudya ali osakhala zakudya zomanga thupi, CHIKWANGWANI, mafuta masamba ndi chakudya zovuta. Izi masamba atsopano, nyemba, Taphunzira nsomba, nkhuku, dzinthu zosiyanasiyana ndi mkaka.

2. lopumula. Ngakhale Zochita zabwino minofu pachifuwa, monga masewera olimbitsa thupi aliyense kudya kwambiri mphamvu. Choncho, kuti achire mphamvu ndi zofunika yaitali tulo.

Mwa kutsatira malangizo awa, ndi kusunga zida thupi, mudzatha kuonjezera mpumulo wa chifuwa ndi kumangitsa thupi lanu.