Pectoralis ezinkulu. Umsebenzi we pectoralis kwemisipha emikhulu

Umzimba womuntu yakhiwa sebuningini imisipha, okuyinto isisindo isisindo Imininingwane imayelana 42%. Isimo sabo kuxhomeke kulokho basebenza umsebenzi futhi lapho skeleton. Imithambo yegazi imisipha uthola izakhi zomzimba, i-oksijini ilethwa. With ikhono shwabanisa, akha izicubu nokunwebeka zomzimba womuntu, baye bandisa kuyaqina.

Kusukela ukushuba umsebenzi ngokomzimba kuncike emandleni imisipha bezinhlanga ezahlukene imisipha, inombolo ephelele engaphezu kuka-400 Ukuqeqesha amandla kungashintsha ukuma umsebenzi imisipha, babasize anda ivolumu ukushwaqa. Nokho, le nqubo akuyona ngokushesha.

Anatomy of the imisipha pectoral

Umlando wesintu ezinkulungwaneni zeminyaka. Phakathi naso sonke isikhathi kubhekwa uphawu isibindi amabele kwakhiwa kahle. A semali imisipha ngesikhathi sokuqeqeshwa ibusa eziningi kilojoule. Ngakho-ke, imisipha ukudonsa, wena bashise fat extra.

Ngakho, ukuze imisipha pectoral zihlanganisa eligcizelela ukubukeka kwangaphandle, ukuthi kuvela izimbambo ehlombe nezitho zomzimba engenhla, futhi ezijulile, izindawo zazo yilezi izimbambo. Ngosizo lwabo, inqubo yenziwa ukuphefumula.

imisipha okukha phezulu:

• Pectoralis imisipha ungakwazi ukushintshanisa ehlombe ngaphakathi, ukuze sandise esifubeni futhi enze umsebenzi imisipha inspiratory asizayo.
• Ephansi imisipha pectoral unesibopho edonsa ikhaba phezulu naphansi, ephakamisa ubambo ukusiza ngesikhathi lapho ephefumula.
• Imisipha phambi igiya ithwala edonsa ukudla kude yomgogodla.

imisipha Deep:

• intercostal kwangaphandle kwenziwa ephakamisa izimbambo, kanjalo nokwandisa yezinyoni ubambo. Kuyinto imisipha eyinhloko ugqozi.
• intercostal Yangaphakathi usebenze ukwehlisa izimbambo. Lokhu imisipha core uma exhale.
• Diaphragm main kwemisipha yokuphefumula. Cutting, likufahlaze, ikhuthaza ephefumula.

Ukuze Pecs, izithombe zazo okusesihlokweni esithi, likhanga, badinga ukuba baqeqeshwe. Kukhona umzimba eziningi sokuba imisipha uzotshala.

Ectopectoralis

Itholakala phezu kwesifuba, phambi kwakhe. It ihlanganisa zonke izimbambo engenhla. Umsebenzi we pectoralis kwemisipha emikhulu - yakha phambi odongeni ikhwapha. Ngo ukuma kufana fan, siqukethe imisipha endwangwini, okuyinto ababuthelwa ku izinyanda, zintathu kuphela: clavicular, sterno-costal futhi besisu. Bonke uxhumeke kwi-tubercle ehlombe.

Umsebenzi oyinhloko we-pectoralis imisipha emikhulu yikhono kubangele ehlombe omzimba bese uphendukisa ingalo kwangaphakathi, okusho pronated. Ngaphezu kwalokho, kuyinto inspiratory asizayo imisipha, kanjalo okubangela ukuthi inwebe esifubeni. Pectoralis kwemisipha emikhulu ithatha isikhala lonke kusukela ingqwababa kwamanzi phambi sternum, ukuthatha ivelaphi kusukela Crest sentsaba enkulu humerus. Ngoba igazi eligciniwe kuya pectoralis ezinkulu imisipha wemfanelo Umthambo futhi acromion inqubo kwesifuba.

Kusukela siphi isimo has pectoralis kwemisipha emikhulu, ukubukeka incike somzimba, okuyimali phambi kobuso balo. Izici isakhiwo saleli imisipha kuyinto indawo ephansi fibre izinyanda: bevela ngezansi futhi emva mayelana imishayo engenhla futhi phakathi anamekwe ithambo ingalo eliphezulu ngenhla. Ngenxa yalesi sakhiwo, kukhona iyunifomu esisuka futhi unwinding zonke izinyanda kwemisipha zesivikelo sesifuba. Lokhu kuvezwa obala kahle lapho umuntu ebuza ezandleni zakhe.

Pectoralis ezincane

Itholakala ngaphansi esikhulu imisipha esifubeni, evela izimbambo 2-5 futhi kuziwa inqubo coracoid amafomu scapula, lapho kufakwe. It has a ifomu emise okwe-fan futhi njengamanje owenza umsebenzi ofanayo nalowo wesiGungu pectoralis kwemisipha emikhulu. Kodwa indima yayo eyinhloko ukuhambisa izindwani emuva phansi, futhi ukujikeleza yayo engeli yomgogodla aphansi. Uma ukhiye blade, imisipha ngizolivusa izimbambo futhi ukukhuthaza ukwanda webele amaseli ngesikhathi ugqozi.

Amazing Izici

Ukwandisa ukukhula imisipha webele, akusho ukuthi bahlanganyele nabo uzotshala Amazing ngamunye. Iqiniso liwukuthi uma njalo overload imisipha pectoral, imiphumela emihle abakwazi ukulinda. Ukuqeqesha ngokwanele ukuqokomisa izikhathi ezimbili ngesonto futhi siqalise 4-8 izindlela, kanye Wabasaqalayo ngokwanele 2-3. Ukuze wandise webele mass yakho, sekwanele 10-12 ezinikezwa. Chest buthola umfutho, uma inani ezinikezwa kuyoba izikhathi 6-8.

Umzimba for kwemisipha ukuqeqesha Ezansi isifuba

Bench cindezela nge dumbbells, elele emhlane wakhe. Ukuze wenze umsebenzi, lungiselela dumbbell. Ingxenye engezansi imisipha pectoral kahle wasebenza out at umsebenzi olandelayo. Ngidinga amanga ebhentshini cindezela (it has isici bayichezukisa emuva). Khona-ke ngawakhamela futhi kanyekanye wehlise kokubili dumbbells. Uma baqeqesha okokuqala, yokusungula kufanele kube encane.

Ngokucacile umzimba ukuthi ukuma lapho enza ebhentshini cindezela kungajwayelekile (ikakhulukazi Wabasaqalayo), i-dumbbell kungaqalisa nasekhulwini edlule. Ake awusebenzi ikwethuse, nge isikhathi ukujwayela futhi qiniseka ukusebenza nge dumbbells. Lapho umzimba kokwenza akusebenzise izindololwane kangangokuthi nhlangothi zombili we esifubeni.

Ingxenye engezansi imisipha pectoral akhishwa lapho ukwenza ukuzivocavoca ku Amabha engalingani. Cishe ukusebenzisa isitokwe egoqekayo. Imvamisa izifundo kufanele kube izikhathi okungenani 2-3 ngesonto. Izinkinga umsebenzi ungayeka phansi spin amasekhondi 2-3. Ingabe 3-4 amasethi izikhathi 15 ngamunye.

Ingxenye engenhla kwemisipha esifubeni: umsebenzi

Lena indawo eziyinkinga kakhulu. Ukuze eziyihaba imisipha badinga yokusungula ekhethekile, ngaphandle kwakho konke imizamo iyize. Kodwa uma uvame ukwenza omunye umsebenzi, ngisho noma kunguwena wedwa engakwazi ukuya ejimini, ungathola imiphumela emihle. Lokhu push-ups lapho izinyawo kuyoba ngaphezu kwekhanda. Ukuzivocavoca engenziwa ngempumelelo ekhaya.

Ngokushesha okukhulu, engxenyeni engenhla imisipha esifubeni uzothola ifomu impumuzo uma izinkinga umthwalo kancane kancane kuphela. Lokhu kungenziwa nge break iDemo iphuzu aphansi ngokucindezela noma ukusebenzisa noma yikuphi izinto. Singasho ayifake ezimbili yinqwaba amabhuku flooring yokuphakama efanayo ukuze ibanga elibahlukanisile kwaba ebanzi kuka ububanzi ehlombe, futhi kancane wakhama. Izandla kufanele siphumule phezu kwawo, kodwa isifuba - uthinte phansi. Kumele wenze 15-20 pushups e 3-4 amasethi.

Ukuze eziyihaba engxenyeni engenhla imisipha pectoral muhle kakhulu okuthiwa push-ibhomu, lapho, phakathi isandiso yezandla udinga uyaziveza kusukela phansi ukuze wenze ukotini.

Kuyinto inhlanganisela eyinkimbinkimbi ukuzedlula amasu kusukela umzimba odlule. Kodwa okokuqala kudingeka ukuwasebenzisa kahle kwakuhilela futhi ufunde indlela ukwenza ngaphandle nobunzima.

ukuqeqeshwa kwemisipha ne barbells

Ukuzivocavoca ebhentshini engela degrees ngaphansi kuka 30 nokusetshenziswa induku ubhekwa ephumelela kunazo, uma umgomo - zifezeke imisipha esifubeni afanayo. Ngidinga ulale ebhentshini phakamisa umlenze, ne Ukugcizelelwa, kodwa ukuthi kwakungekho ibhuloho.

Kulesi sikhundla, sicindezelwe emuva ngokuqinile ebhentshini. Thatha ibha isidingo ukubamba ebanzi kuka ububanzi ehlombe. Kulesi umsebenzi, kubalulekile ukuba angamthinti esifubeni izinduku wanyathela endaweni ephansi kunazo zonke, futhi phezulu - hhayi qondanisa ngokugcwele izingalo.

Umthamo esifubeni yemisipha

Ukuzivocavoca kungenziwa ekhaya. Ukuze wenze lokhu uzodinga dumbbells. Kuyadingeka ukuba ubuyele emuva ebhentshini ngaphandle enyakazayo, phakamisa dumbbells phezu ngaphandle eguqa izingalo, izintende zibheke nomunye. Khona-ke wehlisa dumbbell bacondze etindzaweni letehlukene. Zama ukwenza kube njengoba low ngangokunokwenzeka, futhi uyozizwa njengomhubi imisipha yakho zinwetshwe kakhulu.

Ukuze indololwane emalungeni akazange ukuzwa osindayo, zingase kancane insaliwe. Khona-ke futhi, nivuse dumbbells up umuzwa ezifana uma umuntu ofuna wamsingatha uvalwe. imisipha pectoral shwabanisa.

imisipha esifubeni Wide

Esikhathini posterior ingxenye esifubeni ezansi, kuba latissimus dorsi, ohlanganisa ngokuphelele ke. It evela aphansi ezihlobene eziyisithupha thoracic, avame ngokuthi "Pecs ezibanzi."

Ingxenye le micu imisipha evela engela blade. Ezansi basuke eqoqwe bese ithunyelwa axilla, ngaphandle kokulahlekelwa ukuxhumana imisipha isiyingi. Lokhu kwakha udonga lwangemuva ikhwapha. Ngokulandelayo, kwayo latissimus odlula ngendlela ethile yakha umsipha.