Zochita Basic kwa minofu pectoral kunyumba

Aliyense amene amakonda chinkhoswe mu mtundu uliwonse wa masewera kapena kuchita masewera olimbitsa thupi kunyumba, osiyana thanzi labwino, mphamvu ndi kupirira. Okongola ndi wonyada kaimidwe amasankha ndi ulemu kwa munthu, chifukwa umboni wa minofu bwino anayamba ndi osati chabe, komanso pachifuwa. ndi Zochita zofunikira minofu pectoral chiyani? Home kuti kuzikwaniritsa liri lofewa, chifukwa ena masewera zipangizo ndi osafunika.

Losavuta ndi ambiri Kufikika thupi kudya ikukoka minofu chifuwa ndi manja ndi Kankhani. Benchi atolankhani silingakhoze kokha kulimbikitsa minofu yanu, komanso ndithu amakhudza chitukuko cha dongosolo mtima. Komabe, ayenera adzanyamula kukumbukira kuti m'pofunika dotolo pamene kuchita masewera olimbitsa thupi aliyense, kuti kuvulaza m'malo abwino.

Ngati ndinu kuchita kunyumba, muyenera choyamba, kukhala akonzedwa zokambirana zenizeni, ndiye kuvomerezedwa kupanga dongosolo phunziro. Zochita kwa minofu pectoral kunyumba ndi peculiarity kuti ntchito munthu awo expends kwambiri mphamvu, kupanga mavuto pa thupi lonse. Pamene ikukoka manja ndi miyendo satero, chifukwa katundu amakhudza yekha magulu ena a minofu mikono kapena miyendo. N'chifukwa chake bwino analemba kalasi ndandanda limakupatsani osati kuyan'ana patsogolo ntchito, komanso ambiri kuwayang'anira kusintha zabwino mu thupi.

Choncho, naŵa Zochita zokonzekera masewera olimbitsa thupi mwamsanga zingakweze chifuwa kunyumba:

1. Kukankhira akuluakulu zolemera. Iwo tiyenera kunyamula katundu ndi njira imodzi akhoza ikuchitika zosaposa 20-25 pushups. Zonse anachita waika 2-3, ndi yopuma pakati pa mphindi 7-8.
2. Kukoka pa mowa. Ndi aakulu pa chitukuko osati minofu ya chifuwa, koma lonse chapamwamba thupi.
3. Zochita kwa minofu pectoral kunyumba mulinso Zochita zokonzekera masewera, lomwe ndi dumbbells yabwino kwambiri ndi barbells. Press ndodo pamalo mosabvuta ndi zothandiza kwambiri kulimbitsa minofu ya chifuwa, kotero inu mukhoza mu nthawi yaifupi zotheka kuonjezera buku la thorax lapansi. Ngati mukufuna kuwonjezera minofu yanu misa thupi ayenera ikuchitika ndi chofunika kwambiri, koma ochepa nthawi (8-10). Ngati ntchito ndi kuonjezera mphamvu ndi kupanga minofu mpumulo zambiri, kulemera ayenera kugwiritsidwa ntchito ina imene chiwerengero cha kubwereza zokambirana akhoza ziwonjezeke kwa nthawi 20-25.
4. C dumbbells akhoza amalangiza zinthu kuti monga Kankhani-dumbbell ku yokha mu malo atagona pa benchi. Onani kuti dumbbell ayenera kuonedwa poyerekezera ndi thupi horizontally, monga choncho, mudzatha kukhumudwitsa zina zabwino minofu mbali pachifuwa.

Choncho, tingathe kuona kuti palibe zovuta mu Zochita izi apo, ndi Zochita zonse pa minofu pectoral kunyumba angathe kuchitidwa ndi dzuwa kwambiri. Chinthu chofunika kwambiri kutsatira kuphunzira mwadongosolo ndi kuchita kudziletsa kuyan'anila tsikulo. Chifukwa cha Zochita izi angalimbitse minofu ya chifuwa ndi zabwino mokwanira.

Lero ndi kunadetsa otchuka zida zolimbitsa thupi zimene mungagule ndi malo ake nyumba. Nyumba zambiri simulators chonse, amene inu mukhoza kuchita Zochita za chitukuko cha magulu osiyana minofu. Mwachangu mkulu wa simulators awa anayesedwa bodybuilders ambiri amene anachitapo kwa zaka zambiri. Motero, amasonyeza kuti minofu pectoral kunyumba, zomwe adzaphatikizapo angapo a Chitani Machine, azipereka bwino kulimbikitsa minofu ya chifuwa ndi kuzungulira thupi chapamwamba.

Tsopano ife tikudziwa bwanji kutulutsa mpaka minofu ya nthiti khola kunyumba kuti chifukwa anali ochititsa chidwi kwambiri. Chifukwa womberani pamwamba, ndi maphunziro zonse ndithu Mokhumbira kuthandiza.