Akhishwa kanjani Pecs? Lo mbuzo ekukhathaza abasubathi abaningi

Kuze kube manje, zikhona izindlela eziningi ukuyichaza ngokuningiliziwe indlela ukumpompa imisipha webele. Kufanele kuqale eyisisekelo kunazo insiza eziyisisekelo ezokwenza kancane kancane ukuhlanganisa isigqi umsebenzi futhi sithole yemisipha kudingekile ukuya umzimba eyinkimbinkimbi kakhulu ukusebenza ezinesisindo.

iphakethe Traditional eziyisisekelo, elichaza indlela ukumpompa le imisipha esifubeni, kuhlanganisa umzimba ezinhlanu. umzimba okunjalo kungahlanganisa: push on ibhola, cindezela ebhentshini enalokho kuthambekela, wiring, noma cindezela dumbbells esimweni ezithandwa, dilution obliquely, Ukususwa on a support quin. Kuyaphawuleka ukuthi umsebenzi ngamunye siqukethe izindlela ezine kubagijimi abanolwazi futhi ezimbili izindlela Wabasaqalayo. Isibalo ezinikezwa weqoqo izikhathi nanhlanu ngamunye. inombolo enjalo ezinikezwa uyokwenza pectoral impumuzo kwemisipha.

Ziningi umsebenzi izinhlelo wabathanda indlela ukumpompa imisipha esifubeni push-ups, usebenzisa dumbbells, ngosizo bar. Naphezu kweqiniso lokuthi konke lokhu umzimba bahluke limile motion, ku imiphumela phezu imisipha kanye nemingcele abaningi abazibuza wona, kuningi ezifana ngakho. Ngaphandle kweqiniso lokuthi kwabathile konke igxile ekuthuthukiseni imisipha esifubeni, ngamunye edinga amplitude esiphezulu, okungukuthi, uma senza shake ku engalingani Amabha triceps ke ukuba komthwalo wayo, kungenzeka ukuba ehlele engela kwesokudla, ne esifubeni nxazonke, goba kudingeka ngokujulile ayeke. Ngokufanayo, esikhathini cindezela ebhentshini, e ngokusebenzisa webele kubalulekile ukubhekana ibha yayo, kubalulekile ubambe projectile endaweni lokuxhumana ngemizuzwana emibili. Nge push-ups isimo esisekelweni esiphakeme kuyafana, kuka kufanele kube ngezansi ezingeni welungiselelo shayela on the support.

Uma ucela nomsubathi abanolwazi, indlela ukumpompa imisipha esifubeni, ngokuqinisekile ngeke batusa ukuthi uqale nge izindlela gaphambi e umsebenzi ngamunye, bese wenze izindlela ezimbili eziyisisekelo ngokugcwalisa eyodwa indlela nenani elikhulu ngangokunokwenzeka ezinikezwa.

Lapho abasubathi zivuleka cindezela, wedlula kubo iqala sokukhathazeka umbuzo kanjani ukumpompa obliques. Eqeda leli qembu imisipha ihlose ukugcizelela futhi ukugqamisa okhalweni, kanye nokuqinisa cindezela.

Qala kwenaba obliques naye uvelele zokuvivinya umzimba eziyisisekelo. Ukulandela inqubo efanele ukuze uqalise ukuhlala sidindilize futhi ungagobisi imilenze ngesikhathi edolweni. Khona-ke kudingeka ujike kancane eya ohlangothini, ukuze edolweni wathinta phansi. Lapho esekwenzile lokhu, udinga ukuba ne ngesandla esisodwa ngemuva ekhanda lakhe, kanye nezinye zaba ethangeni. Okulandelayo, udinga ukwenza umoya lula, ukubamba umoya wakho, welule obliques bese uzama uwasonge nenhloko Umhlahlandlela namahlombe okufanele kuqonde phambili kuya phezulu. Ngemva ehlombe ngalo ngaba nesikhundla kokuqala liqala ukuphakama ngaphezu phansi nge ngamasentimitha amabili, udinga exhale bese ubuyela ukuqala isikhundla. Lapho beqeda konke ezinikezwa kuhlelwe ngakolunye uhlangothi esinalo ukuze ujike phesheya futhi benze umsebenzi ofanayo. Kubalulekile ukuthi ngesikhathi sonke umsebenzi okhalweni zakho ijikelezwe i-engela 90 degrees mayelana esifubeni.

Indlela akhishwa emuva imisipha? Lo mbuzo owabuzwa abasubathi abaningi Olufufusayo. Ukuze le misipha kungekho umsebenzi kunokubuthwa deadlift. Uvumela the ukuqina kwemisipha elingenhla ikholomu umgogodla. Kubalulekile kakhulu ukuthi deadlift sithuthukisa imisipha amaphiko. Ukuze phansi deadlift ikholomu - futhi umsebenzi ngempumelelo egqugquzela compaction amaqembu imisipha.

Ukumpompa emuva, ukuma umsebenzi, futhi ngemva kwayo induku esiswini. Lo msebenzi wenziwa emthambekeni, isango eliwumngcingo naphakathi, evumela usheshisa umthwalo phezu namaqembu imisipha emuva. Injongo eyinhloko ekusebenziseni kuyinto umthwalo okwengeziwe lats, rhomboids futhi imisipha trapezius emhlane.